Setting Goals & Fitness Plans

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Happy First Day of Fall!

Since signing up for the personal trainer program, I’ve been thinking a lot about my fitness goals. What do I want to achieve both through this program and personally in the next weeks/months/year?
 
Sometimes its easier to fit in exercise when we can and not set up a real plan. The problem I have with this approach is that I don’t tend to push my self and its much easier to skip a day (or week…or month).

Creating a set routine can be helpful in keeping yourself on track and accountable.

Yesterday I went in for my pre-assessment with my new personal trainer. My trainer got me thinking about what I wanted out of the experience and what I wanted to achieve in the end. Everyone will be different on their goals, but here are some of mine. Some of them are a little vague, and I’ll be working to make them more specific after I see where I’m at following my first session.
  • Increase my overall strength – and really more specifically in my legs & glutes to decrease the aches I get in running and in my upper body, to get rid of the shoulder issue I have.
  • Increase lean muscle and reduce my body fat % [this was measured at yesterday’s assessment].
  • Increase my distance in running.
  • Increase my speed in running.
  • Get toned up all around & reduce my measurements.

To reach my goals I decided to set up an basic plan for when I’m doing what.  Here is what I’ve come up with for an exercise plan:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Strength Training
w/personal
trainer

Walk
[30-45 min]
Run
[30-45 min]
Strength Training
w/personal
trainer

Yoga [60 min]•
Walk
[30-45 min]
Run
[30-45 min]
Fitness Class
[60 min]
Off

or

Run
[30-45 min]

Off

or

Run
[30-45 min]


I want to work in some ab specific stuff in there but I haven’t figured out yet what day will work the best for this. But it’s a starting point!

I encourage & challenge you to set some goals & write up a basic exercise schedule for yourself.

Even if its simply taking a daily walk, or finding one class/week you can take somewhere to shake things up. Or marking one day/week for some sort of fitness dvd. Other options may be to train for a 5K (or 10K or half marathon!). One great plan for a 5K is the Couch to 5K in 9 weeks plan. This is what I used when I got back into running after years of not running.
 
If you make a plan, let me know how your week looks! I also find that having a printed out calendar with the workouts written on it is helpful both so I can see it well and so I can cross them off after I do them. It gives a great sense of accomplishment as you mark them off and see your progress and dedication!
 
I’d love to hear what your favorite fitness class or workout is. I have to say I LOVE my yoga class. I look forward to it and it always leaves me feeling renewed & energized. I highly recommend fitting a yoga workout into your weekly routine.

Happy Exercising!

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2 Responses

  • i love zumba!! a friend and i do the dvd’s because there aren’t many options for classes where we live. the workout always flies by because it’s so fun.

  • Oooh. Good challenge! I’m hoping to start up a yoga class {you know about that 🙂 } and I need to set up a “plan” as well. Something that MAKES me do something each day of the week. Otherwise I’m so like you… I give up before the day is over!

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