Well Behaved Women Seldom Make History

March 4, 2019

 

 

 

Hey Luv...It's Women's History Month.  Let's celebrate!

 

Some people think that women who have made substantial contributions to society

 

are the only ones who deserve to be celebrated.  But we all have a history.   As a

 

woman, you might be a mom, grandmother, aunt or someone's best-found friend. 

 

I'm sure at one time or another, you've made a history-making moment.  It might

 

have been a life-changing decision you made for yourself or encouraged a family

 

member, friend or foe in time of need.  Those are the times that you should

 

remember to celebrate.  I celebrate you. 

                                                                                                                           

 

                                                                                  

                                                                                                           FITNESS WITH GAIL

 

 

                                                                      Create a fun and realistic physical fitness plan 

 

I read an article that talked about the characteristics of successful entrepreneurs.  It stated that successful entrepreneurs have good business plans.  “A good business plan helps entrepreneurs focus on the specific steps necessary to make their business ideas succeed and helps them achieve both short-term and long-term objectives.”  Basically, a “plan” helps you define action items required to achieve your goals, stay focused and be consistent.  This is why I believe that if you are serious about improving your well-being, you should create a “ physical fitness plan”.  Also, you should put your plan on paper and not memorize it so you do not forget it.  All you need to define are your goals, measurables, target dates, and action plan.  Keep it simple!  Following is a high-level outline with examples to get you started.  If you would like me to provide feedback on your physical fitness plan, send it to ….

 

Goals and measurables

Your chances of success will be greater if you set “realistic” goals.  Also, you should define how you are going to measure each goal and set a target date. 

 

Examples:

Goal

Get stronger and improve endurance

Note:  Burpees focuses on full body muscles, core muscles, and endurance. 

In 60 seconds, do 35 burpees while keeping good form.

 

6/30/19

Manage type 2 diabetes

No longer need insulin.

 

9/30/19

Reduce depression

Note:  Chose the improvement in one of your symptoms as a measurable.

Sleep throughout the night, no longer get irritable, no longer sad.

 

6/30/19

Action Plan

Your physical fitness schedule can include your “must do” activities such as walking the dog.  If you typically walk the dog multiple times a day for less than 20 minutes, then you can start to make one of the walks a 20 minute walk to meet the CDC recommendation.  So that you stay motivated, include fun activities that you can do with family members or friends.  Also, you can include a specific healthy eating plan or something generic similar to what is in the below example.

 

Example:

 

Meal plan – reduce portions, eat greens daily, cut back on sugar and drink 80 oz water per day.

 

Sunday

  • Walk the dog for 20 minutes

  • Bike ride 10 AM with Nancy (daughter).  Moderate intensity ride at 10 to 12 mph for 30 mins.

 

Monday

  • Walk the dog for 20 minutes

  • Gail’s 7 PM power circuit class (vigorous weight training and cardio class).  1 hour.

 

Tuesday

  • Walk dog for 20 minutes

  • Walk 6 PM with Carol (friend).  Brisk walk at 4 mph for 40 mins.

 

Wednesday

  • Walk dog for 20 minutes

 

Thursday

  • Walk dog for 20 minutes

  • Gail’s 5:45 PM cardio kickboxing class (vigorous cardio and strength).  1 hour

 

Friday

  • Walk dog for 20 minutes

 

Saturday

  • Walk dog for 20 minutes

  • Bill’s 10 AM aqua fit class (1 hour non-stop movement at moderate pace – keep moving even when others stop).

 

Reminder, the CDC (Centers for Disease Control and Prevention) recommends the following amount of aerobic activity for adults. 

  1. 2 ½ hrs to 5 hrs per week of moderate-intensity aerobic activity, or

  2. 1 ¼ hrs to 2 ½ hrs per week of vigorous-intensity aerobic activity, or

  3. An equivalent combination of moderate and vigorous-intensity aerobic activity.

Spreading the aerobic activity throughout the week and 20 to 60 minutes of “continuous” aerobic activity is preferred.  Also, the recommended aerobic activity does NOT include strength training which is also recommended for health benefits.

 

 

 

 

 

 

 

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