I don’t plan much. I fly-by-the-seat-of-my-pants 99% of the time… it just keeps life more interesting that way! BUT the one thing I will not go into without a plan is.. my workouts.
It’s important to plan out my workouts for the week because, let’s be real, if I don’t it gets left to chance and likely won’t happen. I think that’s why a lot of people don’t stick with their workout plans. Just going to the gym everyday or saying you’ll workout everyday is not specific enough to make you want to keep going. That’s why I make it a priority to teach my clients why structuring and scheduling their workouts are VITAL steps in achieving their fitness goals. You can’t just go into it all willy nilly.
Planning workouts doesn’t have to be extensive. Keep it simple! Here are three tips to help you layout your gym time this week:
Check your calendar
Some days are busier than others, so make sure you check and see what you have going on! For me, knowing what my days look like helps me set up my workouts so that I don’t feel tempted to put them off, plus I may need to shift and adjust things depending on what my day looks like. For example, if I have a really busy day that starts super early, I won’t do my most intense workout of the week on that day when I’m on a time crunch. Especially if I don’t have time to have breakfast before my workout!
Helpful tip: If you’re someone recovering from hypothyroidism, doing a high intensity workout on an empty stomach is a TERRIBLE idea.
Work your body
I train every muscle group once or twice a week. Arms, Legs, Core, etc. And then one day a week, I force myself to do yoga, lol! It’s so good for you and really helps your body recover. I love bodyweight training, MMA training (currently doing Core De Force), weight lifting, and Piyo.
My workouts are always 30 minutes long — no more, no less. It’s a timeframe that I found works best with my lifestyle, psyche and body.
Focus on the recovery
Don’t dismiss recovery time! Your body is actually in WORSE condition after a workout than when it started and recovery is THE place where your body gets stronger, better and healthier! When you workout you tear muscle fibers and jar joints, which is why it’s important to factory in days for recovery time. If I’m going hard in my workouts four days a week, I spend the other three days of active rest. That means I don’t do strenuous workouts, but instead I remain super active throughout the entire day by going on walks, easy hikes or doing pilates or yoga. Rest is especially important if you’re dealing with an autoimmune disorder because your body takes twice as long to recover. You have to respect that your body needs its recovery time so fill that time with continuous, gentle movement.
Besides, gentle movement is something your body WANTS MORE OF! The more gentle movement you give your body throughout the day, the better your metabolism and overall health. Sitting all day is literally the worst thing you can do for your health.
Follow your energy
Like I said, you should definitely look at your calendar and plan the workouts for each day; but more importantly, you should follow your energy. If you’re not feeling up for an intense leg workout, do some yoga instead. You have to know what your body is telling you and how you’re feeling or you’ll end up feeling like crap. Your workouts should give you more energy, not drain your energy. If they’re draining your energy, you might need to tweak things like how you’re doing them, how you’re sleeping or what you’re eating.