Online Workout Plans
$100 per Month
Unlimited workouts for the month
Workout program specific to your goals
Easy to follow Trainerize app so you can complete your workouts from anywhere
Accountability check-ins from me to make sure you are staying motivated and on track
Recorded progress all in one place
Adaptable programming as you go with immediate feedback and changes to your program when requested
Trainerize Tracking
Easy Progress Tracking and Workout Reminders
Fitness Tips & Advice
Are You Being Active Enough?
Reaching your healthy lifestyle goals isn't always easy but it starts with making the right plan. First let's take a look at how much physical activity is required for the average adult. The recommendation is AT LEAST 150 minutes of moderate intensity physical activity per week. That means at minimum you should be doing 3-5 days of physical activity with between 30-50 minutes on those days. This does not mean you cannot do more! 150 minutes is the minimum so more is always better. You also need to think about both aerobic and muscle-strengthening activities. Physical activity can look different for everyone so try out numerous ways to move before you give up on being more active. You can find some really detailed information on the US Department of Health website and their Physical Activity Guidelines.
Need Exercise Ideas
Checkout this exercise database to help you learn how to correctly perform exercises for every muscle group. ACE provides a very in depth look at exercises you can perform on your own either at home or at the gym. You can build your own workouts from this library alone and target every muscle group in your body!
Figure Out What Your Training Goals Are
Be SMART About It
I use the SMART acronym to help clients establish their training goals. When you break down a goal you should be able to define all the letters of this word. Is your goal Specific, Measurable, Attainable, Relevant, and Timely? If you can put an answer to all five words then you are set and ready to being your journey towards your end goal. I will give an example for myself! I am currently training for a half ironman in October of 2022. The race consists of a 1.2 mile swim, a 56 mile bike ride and 13.1 mile run. I have a 20 week training plan and my ultimate goal with the race is to finish is under 7 hours! I plan to train 5-6 days per week. My goal is specific to the race. I can measure each leg of the race in a distance. It is attainable with the training plan I am currently doing. It is relevant to my love of triathlons and endurance racing. It has an end date which is the race itself!
So I challenge you to think of a goal, any goal, and work through the SMART acronym. Figure out what the goal is how each of these five words can be defined for your specific goal!
Making The Decision To Change Your Behaviors
Decisional Balance
Behavior change has long been studied by scientist. We all think that making a decision is easy, and often it is. I am here to say that it can be but in reality it isn't, otherwise we would all be in the best shape our lives and eat the cleanest diet possible. Decision making happens every second of every day and there are big decisions that change the course of our lives and small decisions that can also change the course of our lives. So how can we alter our lives with small decisions? Fitness and nutrition are simple ways that multiple times per day we can make big impacts in small ways. Here is a worksheet that will help you identify a behavior you are looking to add, eliminate or change. It will help you highlight what barriers there are to stoping you and what positives can be gained by making the behavior change! So try it out by picking 2-3 behaviors you want to change and completing this worksheet. Once you have them selected spend the next week working towards that behavior change knowing the benefits you stand to gain and negatives your can eliminate from your life.
