Getting back into health and fitness has improved outlook on life. It has helped me realize my strength. I know that when I reach my limit, I can go a little further. That when the hill seems to high or steep to climb, I just need to re-focus and move. I've realized that setting goals has and always will be what motivates me.
With this in mind I've set up a 7 week plan to reach new fitness goals. I want to continue to grow stronger and see what I am capable of.
By Christmas time I will have a few weeks to enjoy all good things in moderation, and in January I will set new goals. My long term goal is to carry my strength and healthy lifestyle through my thirties and beyond.
And yes, on a very vain note, I want to look as great as I feel.
So here is my 7 week plan. I'll be updating weekly with progress, struggles, food diaries, tid bits, recipes, and more. I will continue working out twice a week at Fitin30 with my trainer Clem, and once a week with my new friend and trainer Jenny - who will be monitoring my progress, giving input, and helping me reach my goals. She's amazing.
Time: 7 weeks, October 27th- December 15th
- Be able to do 3 pull-ups, 30 pushups, run for 30 minutes comfortably
- A balanced diet with a focus on healthy proteins, fats, and vegetables - sugars kept to minimum
- Drop body fat % to lean out
- See ab definition
- Meditate every night
- Unplug by 9pm, in bed by 10pm
- 1-2 drinks per week max
- LOTS of water, minimal salt
- Matcha with stevia during the week, coffee on weekends
- Walk as much as possible
- Run twice a week - get to a comfortable 5K (set out running clothes the night before, go for at least 30 minutes)
- Bike once a week
- High intensity workouts 3x a week, building all over body strength. Work towards 3 pull-ups and 30 pushups.
Notes from Jenny:
Periodization is important when looking at achieving performance goals. In order to increase 10 push ups to 30 and 0 pull ups to 3 we need to increase overall upper body strength through push/pull exercises. The body needs to be looked at as one kinetic chain with a strong core being the foundation to build strength around. Therefore for the first 3-4 weeks I would like you to focus on building a strong core foundation and working on strength endurance. Strength endurance works with lower resistance, high repetitions (12-20) at an evenly paced tempo with shorter rest periods. Once a solid foundation is achieved we can progress into hypertrophy training: higher resistance, decreased repetitions (6-12). This is where we will see the most gains in lean muscle mass and overall strength.
- 5 small meals a day
- Healthy carbs in morning
- Balance of protein and fats all day
- Minimal sugar
BEFORE PHOTOS: (Mind you I took these before my birthday celebrations..so I may have some catching up to do!)
Let the fun begin!