Signature Daily Body Practice

Daily Practice circle

Balances cardio and strength training, while you become more mindful and aware of your daily movement.

 

You can expect: combination of the following

  • Determine a plan for physical activity consisting of:
    • 30 minutes of cardiovascular exercise, five times per week
    • Strength training exercises two times per week
  • Keep an Activity Journal
  • Review your activity on a monthly basis

 

Level of Effort: Moderate

Time Involved: 3.5 hours per week

 

Getting Started:

  1. Determine Your Cardiovascular Activity Plan - what you will do, what days you will do it on and what time.
  2. Determine Your Strength Training Activity Plan - what you will do, what days you will do it on and what time. Includes sample workouts, one that includes weights and one that does not require equipment.
  3. Warm up and Cool down with each workout
  4. Keep an Activity Journal
  5. Activity journal review

 

What to Consider:

  • Remember this workout is for you - to make you feel good about yourself - not just about your body but also about your accomplishment
  • Repeat the mantra: "It is my choice to do this workout." - this mantra, reminds me that exercise is not a punishment or a situation forced upon me, I have made the choice to workout because I value myself. Additionally if I remind myself that I have chosen to do this, my mental resistance to the workout subsides and it makes me less resistant.
  • Smile and breath - force the smile if need be - it helps trick your own brain that you are happy to be sweating rather than sleeping.
  • Drink water!!!
  • Review Daily Body Practice Recommendations and Considerations

 


 

1. Determine Your Cardiovascular Activity Plan - what you will do, what days you will do it on and what time.

→ Choose one of the following cardio activities:
  • Walk / Run (Outside or on treadmill) for 30 minutes
  • Stationary Bike or Elliptical for 30 minutes
  • At Home Workout: (this workout can be broken down into 10min segments if time is an issue
    • Warm-up: March in place - 1minute
    • Alternate 1 minute of jump rope with 2 minutes jumping jacks for 10 minutes
    • Run in place (or outside around the block) for 10 minutes
    • Alternate 1 minute of jump rope with 2 minutes jumping jacks for 10 minutes
    • Cool-down: March in place - 1 minute
→ Schedule your activity as you would an appointment or routine errand
  • Determine the five days and the exact time on those days when you will do the cardio activity chosen
  • Record it in your schedule

 

→ The Signature Daily Body Practice focuses on moderate intensity and the related goal is to get your heart rate to about 60 to 85% of your "maximum heart rate."  Learn more...

 

If you would like additional guidance on the choosing cardio see the cardio page or checkout these other resources:

 

2. Determine Your Strength Training Activity Plan - what you will do, what days you will do it on and what time.

→ Choose from the following strength training plans:

weightsWeight Routine - includes an upper body routine and lower body routine with abs that is performed with free (hand) weights, can be done at home or in a gym

 

 

No weigths pic

No Weight Routine - upper and lower body strength training workouts that can be done with no equipment.

 

→ Schedule your activity as you would an appointment or routine errand

  • Determine the two days and the exact time on those days when you will do the activity chosen
  • Be sure you schedule at least one day in betweein your strength training sessions
  • Record it in your schedule

 

3. Keep an Activity Journal

Record your goals for activity when starting your journal.

 

Track the following in your activity journal daily:

  • The types of activities you did - be as broad and detailed as possible - include walking, stairs, house cleaning
  • The duration you performed the activity for
  • The level of difficulty at which you performed the activity (light, moderate, vigorous)
  • How your body felt before and after an activity

 

Track the following in addition to that listed above for your cardio or strength training sessions:

  • The type of cardio, duration and intensity, as well as whether you warmed up and stretched.
  • How were you feeling before you preformed the activity?
  • Who were you with?
  • Did you perform to the level you expected?
  • How do you feel now (e.g. satisfied, healthy, guilty)?
  • Overall, was this a positive or negative activity experience?

In the beginning focus on recording as much as you can, when you've become accustomed to writing everything down, you'll be ready to start keeping a more in-depth record. Learn more about keeping an activity journal...

 

4. Warm up and Cool down with each workout

 

5. Activity Journal Review

1. Review your activity journal each week to be aware of progress and issues. After two weeks make changes based on what is working and what is not.

2. Think about what things motivated or deterred you from your workouts or intensity.

3. After 30 days review your goals and respond to your progress or make refinements as needed. (Remember they are your goals so you can change them if you want to!! Don't you love being an adult!)

 

elliptical

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