Fitness Solutions for Busy People (November 17th, 2011)

On Thursday, November 17th, ‘Fitness Solutions for Busy People’ was presented to the employees of Pacific Blue Cross.  During this 1 hour informative lunch & learn, presented by StayFitAnywhere’s Advanced Health & Fitness Specialist, Andrew Burchell, a 5-step formula was shared on how to achieve your fitness goals- regardless of your ‘lack of time’ or other barriers.  Here is a quick review of the 5-steps that were covered during this lecture:

Step #1:  Know your Fitness Goals (common fitness goals listed below)

  • Fat Loss/Lose weight/Weight Management
  • Increase Firm/Tone muscles (Muscular Endurance)
  • Build Muscle Size/Strength
  • Improve Cardiovascular Endurance
  • Increase Energy/Improve Health/Decrease Health Risks
  • Improve/Maintain Flexibility & Mobility
  • Improve General Overall Fitness
  • Recovering from Injury/Injury Prevention
  • Reduce Pain/Pain Prevention
  • Improving Performance for Sports & Recreation

Step #2:  Know your ‘Why’s’

  • Know why you want your goals
  • Your ‘why’ is the gasoline for exercising your willpower to take action!
  • Make a list of why you want your goal and review it frequently

Step #3:  Know your Barriers

  • Lack of Time
  • Lack of Family Support
  • Lack of Knowledge
  • Lack of Equipment
  • Lack of Money
  • Inconvenient
  • Fear of Injury
  • Fear of Failing
  • Fear of Success
  • Transportation
  • Lack of Energy

*Quick Fix Mentality= Recipe for failure.  Achieving your goals is a long, slow, incremental, and extremely consistent process!

Step #4:  Know the Training Principles & Guidelines

  • PROGRESSIVE OVERLOAD:  Gradual increase of stress placed upon the body during exercise training.
  • S.A.I.D.(Specific Adaptation to Imposed Demands): Plateau Theory
  • MAINTENANCE THEORY:  If you have been exercising consistently for 3 months, then all you have to do is 33% less of your regular volume to maintain it!

Step #5:  Know the Strategies

  • Make a ‘fitness plan’ for the week on Sundays
  • Walk, bike, or park further away from your destination
  • Stretch while at work (see all the great work stretches in the previous fitness lecture Blog:  ‘Fundamentals for Highly Effective Workouts’)
  • Lunch time activity (go for a walk or 20 minutes of cardiovascular exercise)
  • Resistance Train anytime and anywhere:  Use the power of Time under Tension!
  • Never stop exercising!  If you get busy, just do the bare minimum required to maintain your fitness
  • Develop small ‘fitness routines’ (under 10 minutes) that can be done anytime and anywhere
  • Get a Heart Rate Monitor (precise training for health, fat loss, and performance)
  • Journaling
  • Get a Fitness Assessment (find out ‘where you are’)
  • Get Educationally-based Personal Training sessions (learn your short cuts to success!)

Happy training!  And don’t forget to download your free copy of“The 12 Keys to Fat Loss”

Andrew Burchell, Dipl.Ex.Sci

Advanced Health & Fitness Specialist

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