Fitness Corner

December 2007

On your mark. Set. Go!

In fitness getting started can sometimes be the most challenging part. You know you want to lose weight, you want to tone your legs or work on that six pack, but, where do I start? Say no more, I’ve got your back. I’m going to give you the beginning ingredients of what will become a life altering experience if you allow it to be. Just follow my lead and I’ll help take you there.

Are you ready? Okay let’s get fit!

• We’ll start with a trip to the doctor’s office for a check up. Before we start it’s important to be aware of any preexisting medical conditions that may affect your ability to workout. Once we receive a clean bill of health we are ready to begin our journey. If, however, you are found to have a medical condition that may affect your workout routine simply ask your doctor what physical activities you can take part in and use that as a point of reference.
• After the trip to the doctor’s office let’s decide what our goal will be? Would I like to lose 30 pounds? Do I want to tone up or add strength? These are all questions that must be assessed in the beginning when making our initial goal. After we have established the goal we must write it down and begin to contemplate our plan of action.
• Now that the goal is established we need a journal to monitor and keep track of our progress. I suggest writing your goal and plan in the front of your journal in case you need a reminder from time to time. However, don’t get consumed with the long term goal but rather keep your focus on the short term steps of your plan. Record each workout and your results in the journal. Be sure to note milestones like gains in strength or significant weight loss. You’re journal serves as a road map, if you keep a good one you can always refer back for direction.
• Next it’s time to go grocery shopping. Cut out the cookies, cakes and hamburgers and lets get some real food in the frig. I’m not saying you have to starve yourself or become a vegetarian but you must make better choices. Start reading the labels. Most things that you enjoy eating have healthy alternatives that are not half bad if you give them a shot.
• Now we’re ready to establish our workout routine, the key word here being ‘routine’. Meaning we must be consistent. We’ll begin with two days a week with at least two days in between (i.e. Monday and Friday or Wednesday and Saturday) for rest. Decide on which days of the week will work best and stick to those dates through any circumstance not health related. Let’s begin with 45 minutes of cardiovascular activity (i.e. Running, aerobics, swimming, walking, etc.) on these days. I highly recommend running if at all possible. To begin try alternating between 5 minute jogs and 10 minute brisk walks for the duration of the 45 minutes. Each week try increasing the jog time while decreasing your time spent walking.

Okay, now that I’ve gotten you started remember to remain committed to your goal. I’ll be back next month to check in on you. Until then stay focused. I have my eye on you!

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About Michael Walton