LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

BODY:

TRACK YOUR PROGRESS  //  PHOTOGRAPH.    MEASURE.    TRACK.

STEP ONE: Take BEFORE pictures, so that when you take AFTER shots you will see the difference.



STEP TWO:  WEIGH yourself.



STEP THREE: Take MEASUREMENTS.


  • Waist
  • Hips
  • Across Belly Button
  • Neck
  • Chest
  • Upper Arms
  • Thighs



STEP FOUR: Define your GOALS


They will…

 

a)      Keep you focused on the task to be completed. They direct your training. You know where you are and know where you’re going.

 

b)      Help you maintain your motivation when training gets boring or when you are injured or tired.

 

c)      Increase your efforts, because when you have a goal, you will strive to improve.

 

d)      Help increase your confidence. When you have a goal and training goes well, it can help you in all areas of your life.

 


 S.M.A.R.T GOALS

 

S- SPECIFIC

 

Goals need to be specific. If you tell yourself I want to run a 5K this year, that’s great, but it’s much more realistic that you will actually train, if you have signed up for a specific event. When your name is on the registration list, money is on the line, and you are committed to a specific event, the motivation to train will be much greater. It also helps you setting specific training goals.

 

M- MEASURABLE

 

If a goal is measurable, it’ll help you measure your progress, such as how much time you want or are able to spend each week running.  Seeing progress each week in training will keep you motivated and will raise your confidence level, as you’re progressing toward that bigger goal.

 

A-ADJUSTABLE and ACTION-BASED

 

It is critical to stay flexible and understand that sometimes you may have to change plans or even let go of a goal when achieving it becomes unrealistic. Assessing progress on a daily basis is important. You can do that by writing down your thoughts and think about your daily, weekly, short-term, medium and long-term goals.

 

R-REALISTIC

 

This can be tricky: If the goal is too easy, then the challenge may be lacking and with it your motivation. On the other hand, if the goal is too hard and you don’t succeed, you’ll likely end up disappointed and may become depressed. Every step toward your long-term goal should be positive and achievable. As long as you’re moving forward and toward your goal, you are headed in the right direction.

 

T-TIME BASED

 

This goes hand in hand with being as realistic as possible. If you’ve never trained for a long-distance event and decide to sign up for a Ragnar with two months to train for it, you’re not giving yourself sufficient time to be successful. However, if you work backward from an event: Say you give yourself one year to train for your first Ragnar race, and you map out training goals, such as the time you have available to train each week, set milestone goals, such as completing a 12 distance event six months prior to the Ragnar, you’re setting time-based goals that are also realistic.

 

GET SMART!



STEP FIVE: Buy a HEART RATE MONITOR and use it every time you workout.


To get the most benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. 


Calculate your target heart rate and workout in the zone for at least 20-60min 3-5 times a week.

 

 Target Heart Rate (THR):

 

MHR x .65 (65%) and MHR x .85 (85%)

 

Maximum Heart Rate (MHR) = 220 - your age

 

exp: 220-36 = 184

 

184 x .65 =  120 and 184 x .85 = 157 (numbers have been rounded to the whole number)

 

So the target heart rate is between 120 and 157. 



STEP SIX:  Watch your PORTION SIZES



STEP SEVEN:  Schedule 2+ DAYS OF ACTIVITY in addition to MCB classes


Walking

Jogging
Elliptical
Incline skating
Dancing
Jumping Rope
Hiking
Surfing
Skiing