5 Steps to Build Your Exercise Program- Part 2
Friday, March 26th 2010 @ 2:22 PM
5 Steps to Build Your Exercise Program- Part 2 by J.J. Flizanes
Here’s a review of each step. We covered #1 last week.
- Goal- Vision
- Plan
- Tools and Support
- Progression
- Joint Integrity
Plan. Yes, you need a PLAN. If I decided to drive from LA to Lake Tahoe (a place I have never been before), I would need a map to show me where it was in relationship to where I am now. Then, I would plan out a route to drive, considering that there may be multiple choices with factors that would influence me to choose the route I do. Let’s now translate this to your body.
You have a goal. Let’s assume it’s weight loss right now. You want to lose 35 pounds and get to a weight you have not been at or seen in 25+ years. Technically for you, this is new territory. How will you get there? What is the plan? What happens at each stage? Do you know the stages?
On a road trip, you stop for gas. On a weight loss plan, you stop for “progression” (we will cover this more in part 4). On a road trip, you may run into a closed road or dangerous conditions that force you to choose another road that you didn’t plan on. (thank God you have a map!)
How many times have you tried to lose weight before and hit a road block and stopped? Do you know what to do when you hit a road block? Most people don’t (that is why they hire a trainer or coach) so they get frustrated, give up and decide they have failed. This doesn’t have to be the case. There is hope.
What elements do you need in your fitness/health map? I teach a formula called the FITT principle (Frequency, Intensity, Time and Type). It’s outline in the 90 Day Health and Body Makeover Program, the 6 Week Beach Body in a Box and I believe in the 30 Day Jump Start (which you can get for free at www.invisiblefitness.com) so I won’t go into all the details here.
Besides using the FITT principle properly, elements for your map are:
- Resistance Training- we all need it. Why? It’s the basis of your metabolism. The more active tissue you have (muscle) the more calories you burn (and can eat!) This is also your “long term investment plan” for keeping weight off.
- Cardiovascular- we all need this as well for keeping blood pressure low, improving cholesterol and all heart related functions and it’s the best way to burn calories in a short amount of time.
- Food Log- Daily Diet Plan- And I don’t mean “diet” as in “ give stuff up” , I refer to diet as in “what do you eat?”
- Rest and Relaxation- we all need this to keep our adrenal hormones in balance (having adrenal fatigue causes weight loss resistance) as well as allow our muscles and body to “repair and rebuild” from our exercise. The body changes in REST, not in work. If you are working too much or too long, you never allow the adaptation to occur.
This would be what you need to address to START the map. The next 3 weeks will give you a chance to see what other factors can help you make stages and “alternative routes” to your map so you get where you want to go this time!
Other questions to ask yourself about your plan:
- How long/ how much time do I have to do each one of these steps a week- what is realistic for me?
- Where will I do my workouts? Will I have more than one choice?
- Do I know which exercises are best for me for cardio? Can I do more than one? Do I have to do more than one?
- Do I know if I am efficiently building muscle? What exercises do I do now that build muscle?
- Have I tested my body fat? How would I? How often should /will I retest it to see if what I am doing is working?
- If I am super busy, what is the more important thing for me to focus on right now? What will get me the most results?
If you have been struggling for a long time, as many people do, I hope you realize by now that I have options of how to help you!! The first, a “do it yourself” program, is now available for less in download form!! http://www.6weekbeachbodyinabox.com can be purchased so you can start TODAY with the download only choice. This gives you step by step instructions and includes the breakdown to a fitness program you can do anywhere and includes the 90 Day DVD with 25 exercises on it.
I offer coaching over the phone and even personal training on Skype! Check out one of my star clients here
And of course, if you are local in CA, I can offer you a 5 package of sessions to build a program for you to do on your own. Call for details and to see if there is room in the schedule. 800 571 5722
JJ Flizanes, Director of Invisible Fitness, named best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine, has appeared on NBC, KTLA, CBS and Fox 11. JJ’s mission is to help women feel gorgeous and confident in a bathing suit without starving or killing themselves in the gym. www.6weekbeachbody.com and www.invisiblefitness.com
5 Steps to Build Your Exercise Program - Part 1
Friday, March 12th 2010 @ 12:00 PM
5 Steps to Build Your Exercise Program - Part 1 by JJ Flizanes
I am going to list the 5 steps up front so you know what’s coming. But I invite you to do this step-by-step each week so you can build a custom exercise program for you.
- Goal- Vision
- Plan
- Tools and Support
- Progression
- Joint Integrity
Goal setting may seem boring and obvious to you - most people say,” I want to lose weight” or “ I want to be healthy”. But those goals are not specific enough. Take a few moments to take this quiz for yourself and your goals.
- What does healthy (or whatever your goal is)mean to you?
- Do you have measureable small steps to take on your road to a bigger goal?
- What does that look like?
- What does that feel like?
- How will you get started?
- How will you know when you have reached the first goal?
- How important is it for you?
- What obstacles you run into before trying to attain this goal?
- What will you do differently this time to succeed?
- What do you need in terms of support to make this happen?
Once you have thoroughly gone through these questions, you can then start to create a PLAN (step 2) to get to you goal. Without knowing clearly what your exact vision is, creating a program might be a step too soon. I use the analogy of shopping. If you know you need to buy a dress and you start out shopping for a dress- you will have many choices to pick from and it may take some time. But if you know you need a dress for a formal occasion that will be outside and the temperature will be cool, know you have a style and what it needs to provide for you- so you can skip the summer dress section. Make sense? If you shoot for a goal you had 20 years ago when life was completely different, you might find it hard to commit to a program you did 20 years ago because your body, time frame and lifestyle may be very different. “I want to lose weight” may sound direct and specific to you, but how much how soon? What are you willing to do to get there? Once you get there, are you willing to do what it might take to maintain it? Do you think you will be happier once that happens? What if you aren’t happier? Can you decide to be happy now? AND then, if you are happy now, why do you want to lose weight or get healthier?
I am asking all of these questions instead of telling you what I think because it doesn’t matter what I think. It matters what YOU think. You make the rules for you and without motivation or a dedication to a goal, nothing is going to change.
If you have been on the weight loss rollercoaster long enough and you have never really thought about your goals to this extent, please do it now. It’s time to get off the rollercoaster and enjoy some success in your weight loss and exercise program!
JJ Flizanes, Director of Invisible Fitness, named best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine, has appeared on NBC, KTLA, CBS and Fox 11. JJ’s mission is to help women feel gorgeous and confident in a bathing suit without starving or killing themselves in the gym. www.6weekbeachbody.com and www.invisiblefitness.com
