My intention in my post for this week was to give you a workout. Well, now I’m going to give you a workout and information on how to be your own personal trainer and hopefully create a lifestyle change. I have struggled over the last two years with not moving forward within my life and setting personal goals to work toward. I’m on a plan and I am still working on setting SMART goals for myself. In order to change any part of your life you have to go through the stages of change. So, in the next three posts I am going to discuss the stages of change. In addition, I will provide a workout suggestion, resource, or tip to motivate you.
As I was reading and renewing my ACE group fitness certification I started to realize that if you apply the concepts of weight management and lifestyle changes to improve your health you can totally change your entire being. The stages of behavioral change are:
Over the next month I’m going to break down the stages and talk about how you can work through them and be your own personal trainer!
Sometimes we choose to not pay attention to avoid dealing with issues, or deny, or think nothing can be done. Mostly negative self talk inhibits our denial (I know I’m the queen of excuses; but I’m ready to give up my crown) You can begin to change when you can begin to personalize your risk and read information about your personal risk.
Contemplation= “thinking about it”
Once you move to this stage you begin to think about your cost and benefit of making a change. This is when you need to get informed about your options and build your self-confidence and self-efficacy. Yes, self-efficacy! I am working on my self-efficacy because I always thought I was struggling with self-confidence about in reality I need work on my ability to complete tasks and goals.
My fitness recommendations for pre-contemplation and contemplation:
check out this book: The Women’s Health Big Book of Exercises
I love this book and have recently forgotten how awesome it is until i pulled it off the bookcase. You can get the book new online for about 12-14 dollars. So, if you are contemplating losing weight, getting in better shape, or looking to improve your blood pressure this book can give you the workouts and tools you need to be successful alone or in a gym. So, go get a copy and come back next week to talk about preparation and action!
Your Workout: (just your body weight to start or add dumbbells if advanced) after your warm up preform exercises 2-5 for 20 seconds. Then rest for 20 seconds and move to the next exercise. continue with 20/20 intervals for a total of 3 sets. If you can do more sets then you are a rockstar. Do as many as you can, write it down and do the workout again this week and see if you can get a new personal record.
- 10 minute brisk walk/ climb the stairs for a indoor variation
- alternating reverse lunge
- floor inverted shoulder press
- lower leg lifts
- stretch and cool down
be fit, have fun
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