Step Two - Develop a Fitness Routine
 Dr. Eric Peay; COREhealth Wellness Center
Last month, in Step One, we discussed eating right. I used the quote “If you don’t know where you’re going, how will you know when you get there?” Guess what? The same applies to your fitness routine. Before you begin you need to discover where you are today.
Self assessment is a critical part of any program; it gives you a starting point. Ask the hard questions and get numbers. 1) What is your weight? (Before you ask, no, you can not deduct 5 lbs for each shoe!) 2) What is your body fat? 3) What are your measurements? You only need five; arm (at the bicep), chest, waist, hip & thigh. Log everything in a journal or notebook, as well as your start date. Now you have a starting point.
Next, establish a goal with a date. As they say, a goal without a plan is just a wish. Set a reasonable goal and a reasonable amount of time to reach it, for example, "I want to lose 10 pounds of body fat, and gain 2 pounds of lean muscle mass within 12 weeks.” I can’t stress this enough, make sure your goals are reasonable. After setting your goal date, declare your goal in your journal. Unlike your high school book report you can’t wait until the night before the due date to begin working on your goal. You need weekly goals.
Based on your overall goal set smaller weekly goals. Determine the day of the week that will be your check point to do a weigh in, once a week is often enough. Do not take body fat or measurements more than once each month. Small changes in measurements and body fat could be discouraging. Now you know where you are today as well as your goal weight/measurements and time frame. With all of that complete you can now plan your fitness routine.
It’s called a ‘routine’ for a reason, you need to make it as consistent and, well, routine, as possible. Sundays could always be "leg day", Wednesdays could be a cardio and core day, etc. Your personal routine should be completely based on your individual goals. Fitness routines are as varied as people’s goals; no two will be exactly the same. However, it is important that your routine include strength or weight bearing exercise, cardiovascular or endurance exercise, and core or flexibility routines. Without all three, you may never reach your goal or your personal best. Make sure to schedule one to two days off each week. Your body needs a rest, and this also gives you a day to use as a "make-up" day if a scheduled workout is missed for any reason.
Here are a few tips to assist your success. Make yourself accountable, continuing to log your workouts and your progress in your journal will provide great motivation. Include your family and friends. If the people that you interact with every day know about your goal they are much more likely to be supportive and provide encouragement, or at least they’ll be less likely to derail your progress. Remember to reward yourself. Avoid rewarding yourself with a giant piece of chocolate cake, instead treat yourself to a day at the spa, a new outfit, or go on that trip you’ve wanting to take.
If you need a little help starting contact my office and mention this article. I’d be happy to provide you with a complimentary consultation.
NOTE: Information provided is for educational purposes only. This information is not intended to be a substitute for professional advice. You should always seek the advice of a qualified health provider before beginning any exercise program.
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