Poise Health and Fitness Challenge!

Gear up in January and create a healthier you starting with this plan...

I know January starts out with great intentions – you’re going to do everything in the upcoming year you didn’t get around to in the last one, or you’re going to really accomplish something bigger and better this time around. Terrific, now what? You see, I’m a planner (ask my husband how fun that makes me) and although I’m bias, I find the only way I truly accomplish anything I say I’m going to is if I have a clear plan in store. I’m not saying that plan never changes - in fact sometimes it gets thrown out the window - but it still helps me to make my initial intention a reality. Which brings me to you: If your resolution this year involves making a health or fitness change, I’m the girl with the plan. Here’s a challenge to get you jump started on your way to a fitter you...and remember, if the plan needs to change come February then change it! After all, isn’t that what plans were made for?

Fitness Plan
Whether you’re wanting to increase your fitness level or start from scratch, I’m challenging you to five days a week in this category. So choose the five days of the week that your schedule will allow for fitness time (it doesn’t have to be Monday through Friday as this plan indicates).

• M/W/F = Cardio: Perform 35-60 minutes these three days. Choose from walking, running, biking, skiing, swimming, elliptical, kickboxing, etc. If walking, running, or biking try to incorporate intervals on two of the three days – which means you’ll choose a medium pace for five minutes, then bump it up to as challenging a pace you can handle for two minutes. Repeat until time is up (be sure to include a warm-up and cool-down). Just getting started? Check out this “wogging” workout at the Poise blog: http://poisehealthandfitness.wordpress.com
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• Tu/Th = Strength and/or Pilates: Two days a week, lift weights or take a Pilates class (or DVD). If you’re just getting into weights, begin with bodyweight-only exercises and gradually work in the weights. As your strength increases so can the weight. And remember, mix up your exercises so you’re working different muscle groups both days (i.e.: if you worked your chest, abs, hamstrings and shoulders on Tuesday, work your back, quads, triceps, and biceps on Thursday).

• As your fitness level increases, add a sixth day of any exercise you choose (yoga, strength, cardio).

Health Plan

• Eat an apple, orange, or pear every day for the next 31 days.

• Drink half your body weight in ounces of water every day. Add 8 oz for every cup of coffee and after a workout.

• Try a new healthy recipe once a week. Need ideas? Get some at http://poisehealthandfitness.wordpress.com/.

That’s it! As you add these steps in, small changes will take place in your body and mindset – which will make room for new healthy changes ahead.

Happy New Year!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.