CREATE A WORKOUT PLAN TAILORED TO YOU
Aug 23, 2022Today I want to teach you how to create a sustainable workout plan that's tailored to YOU, i.e., your goals, lifestyle and needs because let's face it, even though many of us may have similar goals and reasons to exercise regularly (improve stamina, strength, reduce stress, joint health etc..) we're all coming to MOVEHAPPY with various fitness levels, lifestyles and health visions!
The goal of this guide is to help you build a routine that's sustainable and honours your goals and ultimate Health Vision (if you've never done a Health Vision before or it's been a long time, I highly suggest doing this to help you get clearer on your short term and long term goals - click here to learn more).
What we'll go over in this article:
- Benefits of having a plan
- Programming and classes
- 3 track options (3,4 and 5 days per week)
- Incorporating other forms of exercise such as walking and running
Benefits of having a workout plan
One of the biggest perks of joining MOVEHAPPY is that you never have to think about what exercises you need or should be doing, that's my job! Believe it or not, just trying to figure out what exercises to do is one of the top reasons why so many people get frustrated and give up on their fitness goals - they simply just have no idea what to do or how to do it safely and effectively.
A few benefits of having a clear plan (besides ALL of the physical and mental health benefits that come with exercise), includes:
1. Helps to prevent under or over training
2. Provides structure and accountability
3. Provides goals which can help build self-confidence (it feels SO good to check it off β )
4. Can help to keep you focused and motivated each week
5. Prevents overwhelm and the feeling of, "what the heck should I do today!"
Programming and Classes
Both the structure of our classes as well as our weekly programming is very intentional. Each joint-friendly workout fits together like a puzzle piece - I ensure to hit every muscle group week to week to achieve muscle hypertrophy (growth) while also avoiding overuse.
Most importantly, my goal is NOT to make our workouts as gruelling as possible. My goal is to ultimately help all of you achieve a happier and healthier relationship with exercise by making the classes fun, sustainable and of course, effective. The more you enjoy your routine, the more likely you are to stick with it and develop exercise into a lifestyle.
You can bet that every single class that we design, will include low-impact options and modifications so everyone can get a great workout, no matter what stage you're at!
Main Classes and Focus:
1. Half Hour of Power / Focus: full-body fitness [30 minutes]
2. Low-Impact Cardio & Core / Focus: cardio, core and abdominals [30 minutes]
3. Yoga / Focus: breath work, flexibility, mobility [35-45 minutes]
4. 3 Rounds / Focus: full-body strength training, cardio [30-40 minutes]
5. Strength & Tabata / Focus: upper and/or lower body strength, cardio [30-40 minutes]
6. HIIT & Stretch / Focus: full-body strength training, flexibility, mobility [35-40 minutes]
Members can pick 1 out of the 3 options based on their current fitness level and goals:
β¨ Level 1.0: 3 days per week
β¨ Level 2.0: 4 days per week
β¨ Level 3.0: 5 days per week
Please note:
* Please remember that these options are a suggestion and to always listen to your body first
* Each program track I suggest a minimum of 2 recovery days
The "Level 1.0" 3 days per week option
Current Physical Activity Levels: ~60 minutes or less
Who: this is the perfect schedule for beginners, newbies to exercise, postpartum, anyone that's taken a prolonged break from exercise perhaps due to sickness or injuries and wanting to build themselves up gently, slowly and sustainably.
What: 2 fitness classes per week and 1 yoga class (if you are not a "yogi", then substitute yoga for a walk or something gentle and low-impact)
- Monday’s Half Hour of Power
- Wednesday’s Yoga With The Chair or a walk
- Thursday's 3 Rounds or Strength and Tabata
Suggested Time Frame: with good program adherence and if your body and joints are feeling good, I suggest a minimum of 4 weeks until advancing to the next program (level 2.0).
Classes can always be “shifted” to different days but members are encouraged to take at least one rest day between the fitness classes for appropriate recovery.
Rest days can also be substituted for something low-impact and gentle such as walking, which we'll talk about more down below!
The "Level 2.0" 4 days per week option
Current Physical Activity Levels: ~60 to 120 minutes per week
Who: this schedule is perfect for those that have already established a good foundation physically. For most, this program track is the "sweet spot" and is a sustainable weekly routine that offers the perfect balance of strength training, mobility, flexibility and cardio along with adequate rest and recovery.
What: 3 fitness classes per week and 1 yoga class (if you are not a "yogi", then substitute yoga for a walk or something gentle and low-impact)
- Monday’s Half Hour of Power
- Tuesday's Low-Impact Cardio & Core
- Wednesday’s Yoga With The Chair or a walk
- Thursday's 3 Rounds or Strength and Tabata
Suggested Time Frame: with good program adherence and if your body and joints are feeling good, I suggest a minimum of 4-8 weeks until advancing to the next phase (level 3.0)
The "Level 3.0" 5 days per week option
Current Physical Activity Levels: ~120 minutes or more
Who: for those that have established a healthy, happy and sustainable relationship with exercise and the body feels ready and GOOD to take it to the next level with an additional fitness class.
What: 4 fitness classes per week and 1 yoga class (if you are not a "yogi", then substitute yoga for a walk or something gentle and low-impact)
- Monday’s Half Hour of Power
- Tuesday's Low-Impact Cardio & Core
- Wednesday’s Yoga With The Chair or a walk
- Thursday's 3 Rounds or Strength and Tabata
- HIIT & Stretch or a yoga class
MOVEHAPPY Minis
If you're having a low energy day or your short on time but still want that pinch of movement, then make sure to check out our 'MOVEHAPPY Mini' section. These classes are all 25 minutes or less! You'll also find a fun little 'Chair Cardio' section consisting of classes that you can do whether you're at home or at the office.
Incorporating other forms of activity into your routine such as walking, running or biking
Walking
At MOVEHAPPY, we're BIG fans of leisurely walking that is done for the sake of just moving our bodies and getting out in nature - not for calorie burning or intensity minutes from your smartwatch!
Walking comes with SO many benefits for both our mind and body.
Here’s what we recommend:
- 5-30 minute daily walks
- Try out different routes and parks to help get you out more and adventuring!
- Join a walking group - if you're local from the Langley, British Columbia area then you can join our walking group 'Walking To Wellness'
Running or Biking
This is for you if you already enjoy running and biking and I absolutely encourage it as long as you're not overtraining! This is not a recommendation to add running or biking into the routine for additional benefits.
If you are already a lover of running and biking, then our classes can definitely serve as the perfect fit to help enhance your performance!
Here's what I recommend:
1. Monday Half Hour of Power + a light run or ride
2. Low-impact Cardio & Core
3. Yoga + a light run or ride
4. Rest & Recovery
5. Strength & Tabata - no additional cardio
6. Run or ride
7. Rest & Recovery
Program Enjoyment & Personalization
Remember, lifestyle change is not a race. The goal is to find a routine that's enjoyable, sustainable and that will help you build healthy habits to last a lifetime!
The most important thing of all when it comes to your program is 1) it feels good to YOU, 2) it doesn't feel like a chore and 3) it's fun!
Lastly, you're allowed to change your mind when it comes to the track you're on and the classes! Continue to re-evaluate your plan and consistently check-in with yourself to see how you're doing and feeling π
