Also, study the Word of God to get you inspired and in the right mindset. So many of the stories I read in the Bible and The Book of Mormon are stories of triumph over evil. Slothfulness in our self-care is a form of evil. The words in the scriptures can help us liken them to our journey in all respects. You've been given this mountain...now prepare yourself to witness a miracle when you invite God into your journey to get healthy and strong.
I came back from a five-week vacation with family. Fitness and health was the least important thing on my mind. I'm paying for it now and my body feels sluggish. I need that reinvigorating feeling of working out three times a week and daily study and prayer. Let me tell you that I have often failed because of a lack of a plan. In my experience, plans that stay in your head...well, they're all in your head and have statistically less probability of being accomplished. Write out a plan.
Take a moment and think about why you are looking to begin a fitness and health plan. Health and fitness is about more than just losing weight. Method and quality of a plan is more important than pounds lost. The weight coming off should be a result from self-care, not our focus. That may seem contradictory to some of your fitness goals, but trust me...focusing on method and quality is so important.
As an example I have broken down my plan based on my fitness goals into four categories and set a schedule of Tuesday, Thursday, Saturday with the exception of spiritual goals which are daily:
-Spirituality
-Strength Training
-Endurance Training
-Healthy Habits
When writing out goals, don't make goals that our way way out of your reach now. Start small and work your way up.
SPIRITUALITY. My fitness goals in spirituality include daily prayer, scripture study (study...not just reading), and meditation. Here's what my plan looks like:
Daily pray with purpose for the task at hand. Pray for strength and endurance to overcome any obstacles that you may face in the day's workout. Be grateful and give thanks for what we have and any progress made.
Daily read The Book of Mormon (a chapter a day) and study what is read using the Institute Book of Mormon Student Manual. (I have created a timeline for my studies that are based on weeks. My target week to finish reading the book in its entirety ends on May 27, 2017.)
Journal. Write down any thoughts and impressions received during study time. (Part of my journal time has also inspired my blog writing.)
Daily meditate for 30 minutes before or after workout or before retiring for the day. (Meditating serves as a mental recharge for me. If you want to sit outside and just soak in nature while doing so, do it. Breath in peace, exhale stress.)
STRENGTH TRAINING. My strength training goals have a lot to do with getting strong of course. I don't care as much about the look of strong, but rather the ability to push my body to do things it used to not be able to do...like lifting heavy. My strength training goals and plan look like this:
GOALS (September through October)
Complete one full pullup;
Bench press 30lbs with ease;
Do one handstand without wall assist;
Do 10 pushups correctly;
Improve posture; and
Tighten and tone biceps, triceps, shoulders, and back.
ROUTINE/PLAN (Tuesday and Saturday)
5-minute cardio warm up (row machine, jump rope, or neighborhood run)
Stretch arms
10 reps/3 sets using 5lb dumbells:
Bicep curls
Tricep extensions
Front raise
Lateral raise
Chest press
Bent over row
Push press
Push ups
Stretch
ENDURANCE. This one is probably the toughest one for me...pushing past what I feel are my limits. I have read many accounts from athletes that say endurance feels like a wall you hit when training and at that point it is a mental endurance that kicks in to push you a little further. My limits are very much tested in distance running. It has never been a strength or a delight for me. My goals in this area look a little like this:
GOALS:
Run 1 mile nonstop under 10 minutes on a flat terrain (eventually I want to reduce the time it takes to run 1 mile and then move onto a tougher terrain);
Complete 20-minute Full Body Workout (Nathan Bower Fitness);
Row 1k meters nonstop; and
Take Brazilian Jiu Jitsu classes (I'm super excited for this one.);
ROUTINE/PLAN (Thursday and Saturday -- alternating weeks with strength training)
5-minute cardio warm up (row machine, jump rope, or neighborhood jog)
Stretch leg and arm muscles
1 minute jog -- 1 minute brisk walk alternating for 10 minutes
Stretch
Ladder Sprints (aka suicides)
Stretch
Attend Jiu Jitsu Class Tuesday-Thursday for 1 hour
HEALTHY HABITS. What you do when not exercising is just as important if not more important than your exercise routine. When your muscles are in recovery mode, they will need proper care and nourishment to repair. I struggle with being good about this too as I'm sure many do too.
GOALS:
Drink 32 oz. of plain water daily;
Compile a weekly plan of nutritious meals for family (working up to 52-weeks-worth);
Cook daily (this one is tough for me because I don't like cooking!);
Take a nutrition course or read a reputable nutrition book to better understand diet/food/nutrition;
Grow a vegetable garden and learn how to store fresh foods; and
Sleep 7 to 8 hours a night (no naps).
My plan here involves a lot of research and implementing...maybe a little trial and error so this section may change as I go.
I encourage you to do what works for you but don't stay in your comfort zone long term. If you have someone to workout with, involve them in putting together a plan to stick to and hold each other accountable. Pray for strength to overcome the health and fitness obstacles you may be facing. Don't be discouraged and remember the words of Christ:
"...lift up your hears and rejoice, and gird up your loins, and take upon you my whole armor, that ye may be able to withstand the evil day, having done all, that ye may be able to stand." D&C 27:15Do you have a health and fitness plan that has worked for you? Did you include a spirituality aspect to it? If so, how? I'd love to hear about it!
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