Create your workout plan, now!

New Year's is here and with that the inevitable resolutions that we make but usually don't keep.

It may seem like a daunting almost impossible task.  

The experts say:  You should work out at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio, PLUS strength training major muscles 2+ days/week, spread throughout the week for general health.

Really, who even has time for all of that?

Work with me and let's find a reasonable, doable routine that we can start on New Year's and make into a lifestyle change.

Beginners can start with 2-3 days/week, while more experienced individuals might go 4-5 days, but consistency and listening to your body (rest days are key!) are more important than a rigid schedule.  

Make it your own by adjusting for personal goals and fitness levels.

I believe in you!  You can do it!  I can do it!  We can make this lifestyle change and just be healthier for ourselves and our family and loved ones.

Here are some guidelines and tips to help you create your personalized lifestyle change.  If it helps, I would love to hear from you!

Here you go!

General Guidelines for Adults

• Aerobic Activity: Aim for 150-300 mins moderate (brisk walking, swimming) OR 75-150 mins vigorous (running, cycling) per week, or a mix.

 • Strength Training: Work all major muscle groups at least 2 days per week (weights, resistance bands, bodyweight).

• Flexibility/Balance: Incorporate these as well.

How to Adjust for You

• Beginners: Start with 2-3 days of full-body workouts, focusing on consistency and proper form.

 • Intermediate: 3-4 days, potentially splitting workouts (upper/lower).

• Advanced: 4-5 days, allowing for more intensity and rest.

• Everyone should focus on Consistency & Intensity: Even short bursts of activity add up; aim to move more and sit less.

Sample Weekly Breakdown (Health/Fitness)

• 30 mins/day, 5 days/week: 30 mins moderate cardio on M/W/F, plus 2 days of strength training on T/Th.  

• Focus on Strength: 2-3 sessions/week, targeting major muscles for 20-30 mins each.

Key takeaway: Listen to your body, prioritize rest days for muscle recovery (especially if working out intensely), and build a sustainable routine that fits your life.

Remember that I believe in you and that health is a progressive journey.  Enjoy the trip!