Getting Back on Track!

So, it is time to get myself in gear! Here is my plan:
Exercise/Physical Activity Goals
1) Work out with Coach K (not to be confused with the legendary coach at Duke, but she is a darn good coach :) two times a week using a 4 workout rotation (Workouts A-D will be posted later this week). I will start out with higher reps and few sets (i.e. 2 sets of 15 each exercise) and then switch the sets and reps at different rates. The higher the number of repetitions (times you do the exercise) the more you work on tone and endurance (do not ever go over 20-25 reps though except on abdominal exercises). So, if you are looking to tone you want to optimally do 3 sets of 15 reps.

2) Do at least three cardiovascular workouts per week keeping my max heart rate between 75 and 85% of my max heart rate (my "fat burning zone") for a minimum of 25 minutes. Ever wonder why heart rate monitors are so popular? In order to burn fat while doing any workout, it is imperative that you keep your heart rate between 65 and 85% (this is your "fat burning zone") of your max heart rate (MHR) for at least 20 minutes. Your max heart rate can be found by doing the following equation: 220 - your age = MHR. For instance, a 45 year-old woman has a maximum heart rate of 175 beats per minute. When she is doing cardiovascular activity she would need to keep her heart rate between 114 and 149 beats per minute for at least 20 minutes. Most automatic programs on cardio machines are set up for 30 minutes because it can take up to 30 minutes for your heart rate to increase into the "fat burning zone."

Nutrition Goals

1) Eat great healthy foods 5 days of the week, and allow myself 2 "free days." However, I have to plan my free days ahead of time, otherwise, I know I will use a hard day as an excuse to eat bad food! Funny how the two coincide. It is recommended that everyone follow the 80/20 rule: Good 80% of the time, and "Bad" 20% of the time. However, this does not mean that I am going to gorge myself on unhealthy foods on my two free days, but will allow myself to have dessert and treats. I have to plan my free days ahead of time though! For example, this week I know that I am going to a dinner party and I am pretty sure there are going to be some desserts!

2) I need to plan my meals for the week. Now, that sounds overwhelming, but it really just takes a little time and helps out a ton! Before I was pregnant, I was really good at doing this, but once the cravings it...planning went out the window :) Each week I will plan my meals and share them on the Blog.

And, of course...there will be an incentive plan! I still haven't figured that one out, but I have to have incentives. What I am thinking is that I will do something simple like after Week 1 get a new nail polish (.94 at Target!), and then after a few more weeks get something else, and my big goal is to get my hair dyed after 8 weeks! As a personal trainer, I always encouraged my clients to have incentives--each person has a different motivation for getting healthier, but having small prizes and celebrations along the way makes it much easier!

What are some simple goals that you have to make yourself healthier?