Here’s a review of each step. We covered #1 last week.
- Goal- Vision
- Plan
- Tools and Support
- Progression
- Joint Integrity
Plan. Yes, you need a PLAN. If I decided to drive from LA to Lake Tahoe (a place I have never been before), I would need a map to show me where it was in relationship to where I am now. Then, I would plan out a route to drive, considering that there may be multiple choices with factors that would influence me to choose the route I do. Let’s now translate this to your body.
You have a goal. Let’s assume it’s weight loss right now. You want to lose 35 pounds and get to a weight you have not been at or seen in 25+ years. Technically for you, this is new territory. How will you get there? What is the plan? What happens at each stage? Do you know the stages?
On a road trip, you stop for gas. On a weight loss plan, you stop for “progression” (we will cover this more in part 4). On a road trip, you may run into a closed road or dangerous conditions that force you to choose another road that you didn’t plan on. (thank God you have a map!)
How many times have you tried to lose weight before and hit a road block and stopped? Do you know what to do when you hit a road block? Most people don’t (that is why they hire a trainer or coach) so they get frustrated, give up and decide they have failed. This doesn’t have to be the case. There is hope.
What elements do you need in your fitness/health map? I teach a formula called the FITT principle (Frequency, Intensity, Time and Type). It’s outline in the 90 Day Health and Body Makeover Program, the 6 Week Beach Body in a Box and I believe in the 30 Day Jump Start (which you can get for free at http://www.invisiblefitness.com/” so I won’t go into all the details here.
Besides using the FITT principle properly, elements for your map are:
- Resistance Training- we all need it. Why? It’s the basis of your metabolism. The more active tissue you have (muscle) the more calories you burn (and can eat!) This is also your “long term investment plan” for keeping weight off.
- Cardiovascular- we all need this as well for keeping blood pressure low, improving cholesterol and all heart related functions and it’s the best way to burn calories in a short amount of time.
- Food Log- Daily Diet Plan- And I don’t mean “diet” as in “ give stuff up” , I refer to diet as in “what do you eat?”
- Rest and Relaxation- we all need this to keep our adrenal hormones in balance (having adrenal fatigue causes weight loss resistance) as well as allow our muscles and body to “repair and rebuild” from our exercise. The body changes in REST, not in work. If you are working too much or too long, you never allow the adaptation to occur.
This would be what you need to address to START the map. The next 3 weeks will give you a chance to see what other factors can help you make stages and “alternative routes” to your map so you get where you want to go this time!
Other questions to ask yourself about your plan:
- How long/ how much time do I have to do each one of these steps a week- what is realistic for me?
- Where will I do my workouts? Will I have more than one choice?
- Do I know which exercises are best for me for cardio? Can I do more than one? Do I have to do more than one?
- Do I know if I am efficiently building muscle? What exercises do I do now that build muscle?
- Have I tested my bodyfat? How would I? How often should /will I retest it to see if what I am doing is working?
- If I am super busy, what is the more important thing for me to focus on right now? What will get me the most results?
If you have been struggling for a long time, as many people do, I hope you realize by now that I have options of how to help you!! The first, a “do it yourself” program, is now available for less in download form!! http://www.6weekbeachbodyinabox.com can be purchased so you can start TODAY with the download only choice. This gives you step by step instructions and includes the breakdown to a fitness program you can do anywhere and includes the 90 Day DVD with 25 exercises on it.
I offer coaching over the phone and even personal training on Skype! Check out one of my star clients: 
And of course, if you are local in CA, I can offer you a 5 package of sessions to build a program for you to do on your own. Call for details and to see if there is room in the schedule. 800 571 5722
“JJ helped me to understand that adding extra cardio workout is not what my body needs. 4 sessions with JJ has helped me more to shape my body and to drop 5 pounds. Can only imagine how much more I can lose if I incorporate better eating habits. Thanks JJ “ Anita Trujillo
