Fitness is accessible to you if you have the right mindset. It is commitment that separates the fit from the unfit. Each week, you have the opportunity to make fitness a key component of your life. Simple choices made throughout the week are all part of your transition to a healthier lifestyle.
Day 1
Begin each week with an in-depth analysis of your fitness progress from the previous week. Identify areas of weakness, such as poor eating habits, inconsistent workouts or lack of motivation. Turn these weaknesses into positive opportunities for growth by developing strategies to overcome the obstacles.
Set a Schedule
If fitness is not at the front of your mind, it will not be a priority. Schedule time each day for exercise. The American College of Sports Medicine (ACSM) recommends at least 20 minutes of cardio exercise three days per week.
Be Creative
A 2006 study published in the "Medicine & Science in Sports & Exercise Journal" revealed that a focus on exercise enjoyment plays an important role in long-term weight management. Think outside the box when choosing an exercise modality. Try a number of different styles such as yoga, Pilates, Zumba, kickboxing, dancing, amateur athletics and anything else that catches your interest.
Sneak Fitness In
Incorporate fitness into the day by making decisions to be active and eat healthier. Take the stairs, order a salad, carry a bottle of water, walk the kids to school, snack on a piece of fruit, park a few yards away from your destination, watch your favorite television show while doing some light cardio.
Mid-Week Evaluation
Some weeks are more hectic than others. Unavoidable travel and deadlines can derail a well-planned fitness strategy. Use the mid-week evaluation to take a look at your schedule and squeeze in workouts you missed and recommit to eating healthy.
Subtle Sabotage
Mid-week dates and dinner parties can be difficult in the beginning stages of adopting a healthier lifestyle. The temptation can lead to the excessive consumption of unhealthy foods throughout the week. Take control of dinner parties and dates by choosing restaurants that offer healthier options or even opting for social gatherings that are not centered on food.
Weekends
Weekends make way for more time to focus on yourself and release the stress from the week. Gather a few friends to participate in a fun weekend activity. Run, bike, swim, join an amateur athletic team or even play a game of tennis to bring out the competitive spirit and burn calories in the process.
References
- "Health Education Research;" Relationships Among Adolescents' Weight Perceptions, Exercise Goals, Exercise Motivation, Quality of Life and Leisure-Time Exercise Behaviour; F. Gillison, et al; 2006
- "Medicine & Science in Sports & Exercise Journal;" Exercise Motivation, Eating and Body Image Variables as Predictors of Weight Control; P. Teixeira, et al; 2006
- "The Physician and Sports Medicine;" Prescribing Physical Activity: Applying the ACSM Protocols for Exercise Type, Intensity and Duration Across 3 Training Frequencies; W. Westcott, et al; 2009
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