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: pre-contemplation, contemplation, preparation, action, maintenance, and lapse. I’m going to break down the stages and talk about how you can work through them and be your own personal trainer!
Last post we discussed pre-contemplation and contemplation or “denial” and “thinking about it”. This post we are going to discuss preparation and action!
Preparation= “seek opportunities but have inconsistent behavior”
Set SMART goals=specific, measurable, attainable, relevant, and time-bound. Once you have SMART goals set then find a way to hold yourself accountable. Accountablity can be making a workout date, using a personal trainer, scheduling a sitter for your children so you can work on your goal or make your appointment.
You want something and will work to get it! You are ready to go and change your beliefs, attitudes, and habits.
So, let look now at our Women’s Health big book of exercises. The book recommends the following exercise equipment in order to prepare for multiple exercises and workouts.
Women’s Health Essentials (estimated cost $2,100)
- Swiss ball
- pull up bar
- power rack
- weight plates
other needs from book include (cost of these items not included in the $2,100)
- cable machine
- medicine ball
- EZ curl bar
- kettle bells
- val slides
- TRX suspension trainer
- blast straps
- large bands
- mini bands
- bosu ball
- Aire X balance pad
Now, I did not make this up; it is really what the book tells you, you will need! So, in our preparation phase many people go out and buy some or many things on just the essential list but because they have inconsistent behavior, don’t actually use it! So in order to take action let’s simplify the list completely.
Ruth’s List (listed in order of importance) (estimated cost $75)
- Book: Women’s Health Big Book of Exercises
- Mat (yoga)
- dumbbells (5 or 8 lbs)
- resistance tube
- weighted ball (10 lbs)
Now, select a workout from the best workouts section; something will spark your interest. How about the skinny jeans workout, bikini-ready workout, the wedding workout, or the hard-body workout? There are more too! Everything is there for you. If an exercise seems complex then look backward in that section for one that uses the same equipment you have and works the same muscle group. The pictures and explanations will make you a pro in no time and you will be your own personal trainer.
I’m picking the Best 15 Minute Workouts: Workout 1 (see the book for more specific details like reps and sets)
- goblet squat
- hip raises
- dumbbell row
You have the tools, now get to work planning your next workout!
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