We have just completed the first week of the New Year. Fresh starts, new ideas, and new beginnings. By definition a resolution is a firm decision to do or not to do something. Candita Clayton and I have started our new resolution journey together, and are sharing it with you as a new column here, on OnlineRI. As a personal trainer and overall fitness professional, I see this time of the year as an opportunity to help people get past their resolution in a successful and realistic way.
First and foremost, I have a few "rules" about New Year’s Resolutions.
#1- If you do not want to fail, do not set yourself up for it. With any change in your life, being realistic is the most important thing. If you map things out ahead, have a plan and take into account the little things that can happen along the way, you are much more likely to succeed. Even though our plan is fitness-based, this can apply to any major change that you want to make in your life. Candita has set her goals at trying new things, getting stronger, tracking things more, and running a 10K and a 1/2 marathon. Fitness has always been a huge part of her life, so these are all very realistic goals. She has already begun her first few steps; starting her new fitness routine, tracking her nutrition, and registering for her first race.
#2- Be patient. Rome wasn't built in a day, and your New Year’s resolution (as big or small as it may be) won't be either. Give things a chance and you will be amazed what will happen.
#3- Be consistent. It does not need to be all or nothing, just something. If you miss a day, or 2, or even 3, take a deep breath and go back to the gym and get back on track. If you get through that first 4 weeks of doing something new, it will become a part of your life that you do not want to give up.
This is a basic outline of what I am planning for Candita. It will be precise and individualized to her needs, but also flexible and realistic. It is important to remember to set baselines for yourself in order to gauge your progress in different ways. I will also be sharing nutrition tips along the way. Stay tuned for all of our updates and progress!
Week 1: 1/6
Sunday- First class: TRX Suspension Training, 1 Hour
Monday- Recovery Walk/Run
Tuesday- PT Session AM, 1 Hour- Bodyweight exercises, assessment- 2 mile run PM
Wednesday- 5K Time Trial Run (baseline #1 set)
Thursday- OFF or light recovery, 30 minutes
Friday- TRX class, 1 Hour
Saturday- Long Run- 1 Hour max distance (baseline #2 set)
Week 2: 1/13
Sunday- TRX class, 1 Hour
Monday- 3 mile run, moderate
Tuesday- PT Session AM, timed circuit (baseline #3 set)
Wednesday- 4 Mile Run, moderate
Thursday- Foam roller, 15 minutes- Speed work- 6x400s (2 minutes rest in between each), timed (baseline #4 set)
Friday- TRX class, 1 Hour
Saturday- 45 minutes max distance run AM, PM off
Week 3: 1/20
Strength and Form Focus, more details to come
Week 4: 1/27
Strength and Endurance Focus, more details to come
Lisa St. Denis is the Owner and Founder of PE Fitness. Lisa is a Certified ACSM Personal Trainer, NSCA Strength & Conditioning Specialist and has over 20 years of experience in the Health and Fitness Industry. You can find her online at www.PEFitnessStudio.com or 401-742-9490