1. Set up a calendar
Before you set up a calendar, you must have a calendar. Keep this one separate from the one you hang on the fridge to schedule kids events; family events, Church, etc. You are to write out your short-term goals for your Health & Fitness. This includes how many times per week you want to workout and duration (IE. 30 mins per day, 60 mins per day, 5-7 hours per week…)
*Aim workout days/duration depending on own personal goals
Beginners (150 mins/ 2.5 hours)
Intermediate (300 mins/ 5 hours)
Advanced (450 mins/ 7.5 hours++)
HERE is my Calendar I cannot live without. I use it daily and for the past 5 years!
2. Plan a Weekly workout split
Now that you have an overview of your month, you will then plan your “Workout Split” weekly. I do this on Sundays, taking one week at a time. Typically, I know what my week is going to look like as far as appointments, events, ect. so, by then I have a better idea to plan accordingly scheduling time for my workouts. Workout Splits are how you will plan your workouts for the upcoming week; involving separate exercises for each group of muscles. When I’m in the gym it’s a lot easier to prepare a back day, arm day, cardio day ect. But for workouts at home, your workout split may appear like this:
Monday- Lower Body & outdoor walk 30 mins
Tuesday- Upper Body (Weight Training)
Wednesday- Cardio & Core
Friday- Lower Body & elliptical 30 minutes
Saturday- Upper Body (Boxing)
This could possibly fluctuate as the week goes on based on how your body is feeling, how your schedule may end up shifting around, and even the weather in order to take the workout outdoors! I know that any chance its nice out, I do my best to take my workout outdoors, including walks/walking lunges!
3. Time Block
I do not expect you to plan the timing of your workouts a month out or even a week out. To plan exactly what time your workout will be is unrealistic. I suggest doing this the night before; as you unwind from the day you had and plan for the next day ahead. Start with asking yourself when the ideal time would be appropriate for time to yourself, Morning vs. Night, on a lunch break? This will be done on a daily, as it may change accordingly. Block off AT LEAST an entire hour. This way you have enough time to warm up, workout, AND cool down/stretch.. if you save the stretching for later, it may never get done. Any other stretching you end up doing whether it be in the morning, nighttime, or throughout your day is always a PLUS. Time Management does wonders!
4. Create a Space in your Home to Workout
You may not have a basement, garage, or even an extra room big enough for full blown gym equipment—and that’s okay; you’re not supposed to! Your home isn’t your gym, so make the best of what you got. Finding a space that will separate you from papers, laundry, KIDS! Technically you just need a big enough space for a yoga mat, a bench, and enough room to be able to perform a jumping jack or if your like me..BURPEES!
HERE is my NEW Yoga Mat
5. Go Public
I suggest to join a small group and keep each other accountable! If you rather do it solo that’s fine too, post a sweaty selfie to motivate others that could use some motivation too. If you need a little more push than others, try reaching out a friend to join you on Facetime or ZOOM. Perhaps even before you get started, share with others what workout you will be doing and see if anyone wants to join in. Plus, it’s nice to see other people during these times! I do offer 1:1 personal training sessions via online if you wanted to bump up your workouts for more of a challenge OR if you just want to learn NEW exercises that can be performed right in your home…YES even with body weight!
Want to Workout with me? OHHHH YES!
6. Track your Progress
Any progress IS progression but sometimes seeing progress on our own is hard to do since we see AND tend to criticize ourselves daily. I suggest taking pictures each week so you can compare week after week. I personally have all my clients provide me their weight and photos ONCE per week. I’ve decided to have those done on Monday Mornings– “Client Check ins” that way they are each held accountable throughout the weekend. You do not have to Monday’s, but I do suggest it be the same time and day each week. Be sure to wear the same clothes and same setting/lights if possible!
Leave all excuses behind! I Challenge you these next 30 days to work out every day!
Tag me @ms.fitriss
I want to see what you do! #earnyoshower