Lifestyle Design

January Mini-Challenge 2011

December has been a little quiet with the holiday season.  We are really gearing up for the New Year!  Many people use the new year to “start something new” or “create resolutions” …. which never actually get accomplished.

I am a HUGE fan of goals, but I never associate starting a goal with a date.  It just doesn’t seem to work, it feels more like procrastination then goal setting.  Tomorrow never comes, Monday is always busy, New Years Day there is a hang over… there is always an excuse. If you are offering up excuses you are not ready. Relax until you are.

I had no problem at all starting the December challenge on the 2nd and on a Thursday, it just doesn’t matter GET STARTED!

How did you do on the December Challenge?   A light “get back into the rhythm” month.  The goal: 20 minutes of a level 5 workout 5 times a  week.  I was able to hit my goal working out 22 of the 29 days, even over the holidays.  I did keep my schedule a little more flexible then usual and made sure to include at the very minimum a 20-30 minute walk in the neighbourhood.

It was definitely a rough start… felt like I was starting over on my aspects, but finding that I am coming right along.   I hope you are seeing progress as well!?!?

all right on to January’s Challenge!

Running! or Walk/Running depending on where you are in your personal training.   Me, definitely Walk/Running.

Step 1 – Get medical clearance from your doctor before you get started.

Step 2 – Make sure you have good runners – talk to you local running store to find the best fit.

Step 3 – Warm up for minimum of 5 minuntes, I usually start with 10 depending on the time of day I am working out, I might need 15 if I am doing an early morning session.

The Action Plan: Intro Plan for individuals who have never trained before.

  • Week 1 – 3 or 4 times a week walk 30 minutes
  • Week 2 – 3 times a week walk 27 minutes and run (jog) 3 minutes
  • Week 3 – 3 times a week walk 25 minutes and run (jog) 5 minutes
  • Week 4 – 3 times a week walk 23 minutes and run (jog) 7 minutes

The Action Plan: Beginner Plan for individuals who have been exercising for several months, but are new to running.

  • Week 1 – 3 or 4 times a week walk 25 minutes and run 5 minutes
  • Week 2 – 3 or 4 times a week walk 23 minutes and run 7 minutes
  • Week 1 – 3 or 4 times a week walk 21 minutes and run 9 minutes
  • Week 1 – 3 or 4 times a week walk 19 minutes and run 11 minutes

The Action Plan: Immediate Plus Plan – very aggressive!  Be careful!

  • Week 1 – 4 times a week walk 25 minutes and run 5 minutes
  • Week 2 – 4 times a week walk 20 minutes and run 10 minutes
  • Week 1 – 4 times a week walk 15 minutes and run 15 minutes
  • Week 1 – 4 times a week walk 10 minutes and run 20 minutes

Step 4 – Use Interval Training to help you hit your targets

There are a couple of options:

  • 30 seconds of walking, 30 seconds of running
  • 1 minute of walking, 1 minute of running
  • 5 minutes of walking, 2 minutes of running. Repeat 3 times

Winter ice and snow usually keeps you inside on the treadmill, most treadmills have interval programs already.  You choose the length of time you want to work out and decide if you want 1-1, 1-2, 2-1, it will automatically calculated the length of time for each interval.   I do like this as it changes the speed automatically on the treadmill.

If you are lucky enough to live in a milder climate, you can do something as simple as light post to light post, alternate walking and running.  You can get fancy and use an iPhone app or a watch that you can program.

Alright DON’T make this harder then it needs to be get your butt off the couch!  The spreadsheet is created add your name and keep tracking of your running time (not your walking time) Click Here to add your Name

photo credit: by lululemon athletica

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