The second week of October is National Get Organized Week! In honor of this random celebratory cause, I am encouraging you to organize your workout schedule! Coming up with a plan will keep your goals on track, get results quicker and keep up motivation.
My current trick is signing up for class ahead of time. Because I have a monthly unlimited membership at a local Bar Method studio, I use their software to book my classes three weeks ahead of time. If I miss a class, I get charged $15! It has helped me wake up and get motivated for morning workouts! But before my Bar membership started, I already mapped out my schedule the week before.
Step One: Decide how much time you have or want to dedicate to working out. Skipping days will create an imbalance once you’ve created a plan so you want to be sure you can accomplish your schedule!
Most training organizations recommend a minimum of three days, at a vigorous intensity for 20 minutes. The general rule of thumb is 150 minutes a week – two to five days a week of cardio for at least 30 minutes, and two to three days a week of strength training. Don’t forget stretching, either! The American College of Sports Medicine recommends at least two days of flexibility training but this can be done before or after your workouts.
Franny’s Fitness (example): I’m going to work out five days a week for 30-60 minutes – including cardio, strength training and stretching!
Step Two: Are there any specific classes you like to take or days that you will not be able to commit to fitting in exercise? If you love taking a Barre class on Monday nights or running on Saturdays, you should put that on your fitness schedule first. It’s important to be consistent when looking to make improvements.
Do not do the same workout on days back to back. If you do Pilates on Monday, do a little cardio on Tuesday like kickboxing, running or spinning. Alternate the days between strength, cardio and flexibility. If you want to do a Barre class twice a week but your gym only offers it once, try using a YouTube video or a fitness DVD. I also love the Nike Training Club app for my strength training days. Try to stick to your routine for a minimum of four weeks before you change it up!
Always remember to reward your body for its hard work with low-calorie snacks. Try one of these Five Fun Snacks after your next workout!
Do you create a fitness schedule ahead of time? Will you now?