If you are already moving yet want to increase your fitness, you must vary your routines. Variety is the key to success whether your goal is body fat loss, improved cardiovascular fitness, or just to feel better. Any routine that remains the same will keep you at a plateau of physical fitness. A varied routine will get you closer and closer to your desired results!
1. Choose a goal
a. Increase cardiovascular fitness by lowering your resting heart rate 5 beats per minute
b. Run/walk a 10K under 1 hour
c. Lose 8% body fat
d. To keep up with your children at the park
e. Ride your children to school (and keep up with them)
2. Plan your training -
a. What time do you have to devote to your fitness
b. What activities do you like
c. What motivates you (training tools-heart rate monitor, pedometer, fashionable workout wear)
d. Use the FITT principle
i. Frequency (how many times per week can you exercise)
ii. Intensity (how hard you exercise for each workout)
iii. Time (how long your exercise session will last)
iv. Type (what kind of exercise will you do)
e. Be certain to take rest days (I take at least one per week). All of the training breaks our muscles down. The rest days allow our body to rebuild and get stronger.
3. Execute your training plan
a. Enjoy the process
b. Stay open & flexible to life (if you are up all night with the kids - adjust)
c. Have FUN!
4. Reward Yourself
a. Take a nap on the weekend (I have 2 girls, one of which does still nap - I nap with her some days and though I get nothing tangible accomplished during that time, I treasure it)
b. Get a massage
c. Trade a massage with your partner or child
d. Take a night off of cooking dinner and get healthy take out
5. Choose the next goal and keep on trucking!
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