| Get Fit Challenge by Personal Trainer for Women in Bethesda, Chevy Chase, D.C., Gaithersburg, Kensington, Olney, Potomac, Rockville, Silver Spring and Takoma Park. |
GET FIT CHALLENGE
Are you ready to get fit? Do you want to start exercising but need step-by-step instructions, support and encouragement? Then this is the place for you! Each day over the next 12 weeks, we will be in a fitness challenge together. Over those 12 weeks, we will change our diet and start exercising on a regular basis. Are you ready to get started on your fitness journey?
Please be sure you have a doctor's approval before you start any exercise program.
WEEK ONE:
O.k., the first step is becoming more active. Today we are going to exercise at a comfortable pace for 10 minutes. Just 10 minutes and it can be wherever is most convenient for you, whether that's a walk at lunchtime, a stroll with a friend, doing some gardening, marching in place in front of the t.v., putting on music and dancing or taking out the jump rope. Do what you think will be fun for you. If you are already exercising for 10 minutes, I want you to try something new. Add some running steps to your walk, try that new video you haven't opened yet or get on your bike and go for a ride. Don't forget to wear your helmet!
On this fitness journey we will gradually increase the time we exercise to 30 minutes a day, 4 to 6 days a week. We will also make some changes in our eating habits. We'll add some fresh fruits, vegetables and grains to our diet and eliminate the things we know we don't need. The changes will be made gradually so you don't feel overwhelmed or that you are doing too much too soon.
WEEK TWO:
The goal this week is to add two servings of either fresh fruits or vegetables to your diet. A serving size is about the size of your fist. One way to add fruits and vegetables is to have them already in the food. Choose blueberry waffles instead of plain ones, try raisin bagels or a cereal with fruit in it.
This week we'll also be adding 1 minute to our exercise. You'll be exercising for 11 minutes. Good luck -- I know you can do it! Please feel free to email me with your questions, triumphs, etc.
WEEK THREE:
I hope as we start week three that you are being more active in your day to day life and are making small but steady dietary changes. The challenge this week is again in two parts --both diet and exercise. The first change is to increase your daily activity to 12 minutes. Remember that this doesn't have to be formal exercise. Walking to and from work counts. Do what works for you, whether that's dancing to music in your house, walking with your baby in a stroller or marching in place in front of the t.v.!
The dietary change this week is to add some whole grains to your diet. Instead of white bread, try the switch to rye, whole wheat or a multi-grain bread. Choose whole wheat pasta or bagels instead of the usual white bread variety.
WEEK FOUR:
If you've been following our GET FIT challenge from the beginning, you are now being active for 12 minutes a day, at least three days a week. You have also made some little changes in your diet, so you are eating more fruits, vegetables and whole grains. This week we are adding a new type of exercise: strength training! Studies show that the more muscles you have, the more calories you burn. Strength training for the total body can take as little as 15 minutes a day.
To get started with strength training, you can use either free weights, machines at your gym or tubing. I recommend any of the Firm videos or one of the books by Dr. Joyce Vedral. Her illustrations are easy to follow. Just do one exercise for chest, shoulders, biceps, triceps and legs. We will increase the weights and exercises as you get stronger and fitter.
If you don't want to buy weights, try doing push-ups and squats and lunges. Remember to keep your knees from extending beyond your toes!
Strength training can be done two or three times a week, but you need to have 24 hours between workouts to let your muscles rest. You can substitute one of your other activities for strength training.
WEEK FIVE:
This week we will increase our daily activity to 15 minutes (with at least ten minutes of it being continuous) and be more mindful of what we are eating. Whether that means paying attention to what you are putting into your mouth or using a food journal, do this just as a way of gathering information about how you are fueling yourself and what changes you could make.
WEEK SIX:
This week we will increase our daily activity to 16 minutes, with at least ten minutes of it being continuous activity. We will continue with our strength training and abdominal work.
WEEK SEVEN:
This week we'll up our cardio to 17 minutes (with at least 10 minutes of it continuous). We haven't discussed any dietary changes in a few weeks. My emphasis this week is breakfast! If you're already a breakfast eater, very good. If not, it's time to find a way to become one. Breakfast is the most important meal of the day. Don't be limited by the usual fare. Eat what interests you, as long as it's healthy and easy to prepare or bring along with you. One more thing -- take some time each day to laugh and smile. That will help your health more than we can measure!
WEEK EIGHT:
Let's talk about abs. Abdominal muscles. You want them to look flatter so you can zip up that favorite pair of slacks or that dress that is just a bit tight in the middle. Be prepared -- abdominal muscles don't tire, so you need to work them every day. This week's challenge is to add crunches to your routine. Crunches are simple to do. Lie down on the floor with your knees bent. Your back should be flat on the floor. Now lift your head and shoulders off the floor. You don't need to be more than a few inches off the floor. Exhale when you bring up yourself up. Remember to relax your neck and shoulders and contract those abs. Start with 5 crunches and add one every day or so. Next week I'll give you another type to do!
WEEK NINE:
This week I want you to increase your activity to 19 minutes. At least 10 of those minutes need to be consecutive. Gardening is a great exercise, with all the bending, lifting, etc.
Here is another exercise for your abdominal muscles. If you have mastered the one from last week, here's something new to try. Sitting on the floor, knees bent and feet flat on the floor, cross your hands over your chest. Exhale and slowly lower your back to the floor. When you reach the point where you feel a contraction in your abs, pause a few seconds and then return to your starting position. Start with five and work your way up to 20 at a time. You can do it!
WEEK TEN:
O.k., we're in the final stages of making those healthy lifestyle changes. By now you are being active at least three times a week and eating more healthfully. If you've having problems with one part of this program, think about what you need to do to incorporate the changes. Do you need a buddy to exercise with? Would a food journal help keep you honest with your food intake? Remember to take it one step at a time. Go back to the week you completed last and start over again. If you have been good with keeping up with our Get Fit challenge, congratulations! This week increase your activity to 20 minutes and make sure you do your ab work and stretches every day!
WEEK ELEVEN:
This week is about changes. If you've been doing the same exercise day after day, it's time to try something new. Are you walking? Add a few brief running steps in the middle of your walk. Go to the pool and swim some laps. Play in the pool too. Going down that water slide is good exercise! Take out your bike, put on your helmet and get on the bike path. Make those changes and add some fun too! This week your exercise will increase to 25 minutes, of which at least 10 minutes are consecutive.
WEEK TWELVE:
CONGRATULATIONS! You've made it to the end of the GET FIT challenge. I hope by now the changes you have made are part of your daily life and you are feeling stronger and fitter than you ever have! The last changes to be made this week are to start an exercise journal and increase your activity time to 30 minutes, 10 minutes of which are consecutive. An exercise journal can be as simple as marking on your daily calendar the exercise you did that day or as elaborate as buying a special book and going into more detail about your workout. The journal will serve as a benchmark for your progress and achievements!
Please feel free to email me if you are joining our Get Fit challenge! I would love to hear from you.
If you want to your own individual Get Fit challenge, call Nancy at 301-942-3399. You deserve to look and feel your best!
Give the gift of health and fitness. Gift certificates available!
I offer in-home personal training to clients in Bethesda, Chevy Chase, Gaithersburg, Kensington, Northwest DC, Olney, Rockville, Silver Spring and Takoma Park.
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High Energy Fitness
301-942-3399
"Achieving goals by themselves will never make us happy in the long term; the point is who you become as you get past the obstacles necessary to achieve your goals. That's what gives you a true and long-lasting sense of fulfillment."
Anthony Robbins