Category Archives: Exercise program design

Structure and considerations in exercise program and how and when to evolve your program including my history of evolution updates

Exercise evolution updates, TIps

Dabbling to promote exercise program evolution

Dare to dabble

It’s been at least 6 weeks since my last exercise evolution update. One thing I mentioned in my last update was the variation in time spent exercising. I have continued to be biased towards shorter workouts, and combining different short workouts together. But now I am dabbling to promote exercise program evolution. I say dabble because my new exercise choices are outside of what I normally would do. I am committing to the new option for a prescribed length of time at which point I should be able to discern the degree of benefit it provides me.

The danger of the “dabble”.

Sometimes when dabbling you may be trying new activities that your body is not used to. So how do you mediate the risk? By going through the routines initially as an outsider looking in. My suggestion to you is to maintain your “space” by working within your abilities. If you don’t look exactly as pictured, who cares? Be very curious, move slower, smaller, and take advantage of any modifications offered. If you are looking at something that is truly outside of your abilities, then maybe repeat something done earlier in the routine, or just substitute your own movement. Exercise program evolution means more variety, less boredom, and possibly fewer overuse injuries from doing the same thing over and over again.

Tabata yoga

My exercise dabble: “21 day yoga tabata course”.

The course has been more beneficial than I had anticipated. One, as an instructor I like to look at different styles of teaching and presentation. Two, I like to tune in to the anatomical and biomechanical explanations. And three, it has allowed me to reconnect with the benefits of stillness and breath found within a yoga workout.

The tabata part is esentially MIIT(moderate intensity intervals). I don’t think they were sufficient to get the heart rate up to true HIIT(high intensity interval training) levels. See this blog for a further discussion on HIIT or steady state cardio for fat loss.

Here is my exercise evolution update:

Monday to Friday: I walk to and from work (2X25 min)

Monday: Tabata yoga 20-25 min plus steady state jog 25 min

Tuesday: Tabata yoga 20-25 min plus hip/knee strengthening with sliders, leg press, ham curl

Wednesday: Tabata yoga, 2 sessions

Thursday: 10 minute run warm up, Tabata yoga 25 min, interval running on treadmill 20 minutes

Friday: Tabata yoga 25, lower body routine similar to Tuesday

Saturday: HIIT style online class, using bodyweight and resistance bands, 1hr

Sunday: Essentrics full body stretch and strengthening class, continuous movement, 1 hr

Check out where you are on the exercise and physical activity spectrum. We probably have more options now than ever (online, outdoor, indoor gyms) so if you haven’t got started on your goal of daily physical activity, don’t wait any longer.

Essentrics with Andrea

Exercise evolution updates

Exercise Evolution Update

Its probably been more than six weeks since I last posted an exercise evolution update. The reason I do this is to provide myself as an example of someone who exercises regularly and constantly switches up the routine. The biggest change has been the duration and frequency of exercise. I released the reigns a little, and I feel just as good as ever. Compare this weekly routine to my last exercise evolution update in the post Exercise options: keeping them open.

My latest routine this week:

Steady state jog on treadmill with some incremental increases in speed: 5.0 mph to 6.8mph 1X per week(30 min)

How did I come up with 6.8 mph? I did a 10k run when I was about 15 years old. My average pace at that time was 8:50 per mile, which translates into 6.8 mph. I am working towards improving my speed without breaking the bank.

Hip and knee rehab exercise both bodyweight exercise and gym machines 2X/week (25 min with warm up)

HIIT (both an online class and personal version) 2X/week(60 and 30 min)

So this HIIT is really more interval training, with work and relative rest periods. I don’t think I am getting my heart rate up past 85% of its max consistently during the work phases, but I make it effortful (probably a 5-6 on a scale of 10). For the relative rest phases I do toning exercises, changing postures in each rest interval.

Essentrics 2X/week (30min to 1hr)

Walks daily 2X 25 minutes

Stretches: I still find static stretches for my quads and hip flexors are essential to maintain the length and flexibility 2-3X/week(15 min)

Frequency and duration

You can see the the majority of my workouts have been 30 minutes. Only 2 of my workouts require one hour. There may be one or more of the above activities in one day. But even if I did a minimum of 30 minutes a day, 6 days a week, that’s 180 minutes. Check out the Canadian 24-Hour Movement Guidelines for Adults ages 18-64.

Getting started with my workouts over the last couple of months have been a challenge, in that sometimes I feel like I am starting with the tank half full. Ultimately, these shorter workouts have left me feeling more energized and have reduced my stress levels. I am getting smarter and more in tune with what works best for my body right now.

Is there something you could do right now to stimulate positive physical health? Small commitments to exercise and keeping your options open will help you stay on the path to better health and happiness. You know its worth it, so let’s go!

Essentrics with Andrea

Exercise program design, TIps

Sustainable physical activity programs.

Sustainable physical activity programs. What does this mean?

We all move at a level to suit our needs. But our needs can vary and so may our relative physical fitness. Do you want to be a step ahead so you can continue to enjoy all the things you like doing? Have you given up a favorite physical activity because of a lack of fitness?

The beauty of the physical body is it’s ability to heal and adapt, grow and shrink. So you can ask almost anything from it and it will perform. Especially when you help it get there in a sustainable manner.

So what makes up a sustainable physical activity program?

A sustainable physical activity program is one that allows for relative rest.

A) Doing the same thing everyday may produce muscular imbalances. There really is no perfectly balanced program. What we ask of ourselves on a daily basis can evolve and so should our exercise programs. Finding balance is a high order, but we can use our bodies signals to guide the process.

B) Relative rest means that everyday is not a high intensity day. Generally, movement like walking or gentle stretches may be more beneficial on some days.

A sustainable physical activity program is one that is practical/feasible

Time. If you are doing a class that starts at 5pm but you rarely finished before 5pm, this may be a bad way to start. Anticipate your time requirements accurately so you don’t have a built in excuse to not follow through.

Money. You don’t need to join a gym or pay for classes necessarily. Finding free videos on the internet is not a problem. It’s is finding what you want that may be difficult. Take five minutes at lunch each day this week and do a search. Bookmark the site page for later.

Alternately, find an activity that doesn’t require any thought other than getting dressed. Walking is free. Make it more enjoyable by listening to a podcast or to music. Build it into your day, like walking home from work, or take a brisk 15 minute walk at lunch time.

Equipment. If there is a gadget or piece of equipment that inspires you, can you borrow it or get a loaner before investing? Some gyms will bring their equipment to your door. Therabands, mats, weights, and exercise balls are easy to find.

Location. If the class you love is on the other side of town, look locally. Once we can return to gyms and studios easily, check out what is convenient, and even better, walking distance. Jumping in the car to drive to a class may add that extra barrier.

Weather. If you are outdoorsy, hopefully you know how to dress for the weather. Investing in the outerwear that makes sense will get and keep you outside exercising longer and more frequently. This will require a small investment if you live in winter climates.

A sustainable physical activity program is one that has meaning and is enjoyable

For exercise to have meaning you may have to dig deep and remind yourself of at least one positive benefit of having sustained an exercise program on a regular basis for a reasonable duration. Do you have a short term or long term goal? Is it overall fitness and energy levels that you wish to improve? Do you need to improve your health and become less sedentary?

Visualize yourself in the future after having successfully maintained a daily exercise program for a significant duration. How would you look and feel? Does improved physical fitness have an impact on other areas of your life? What would be different from then compared to now?

Increase your enjoyment by partnering up

One way to make it more enjoyable is to do it with a partner. The added benefits of working out with a friend or acquaintance increases the accountability factor. It provides a social interaction that is directed by exercise. Even if you are not doing the same program, can you do it in a similar space or online together? Consider sending an email invite or placing a Facebook post looking for an online partner. You may be surprised who is up for it.

Find a way to evaluate yourself or get some feedback

Can you commit to a group exercise class once a week? Check out the following posts on group exercise and how to choose a group exercise class. And get to know your instructor. Tell them what you like and what is difficult for you. In most cases, they will happily take and give feedback, providing them with an opportunity to show you modifications, progressions, or corrections on your technique. Another way to get feedback is to work one on one with a trainer or other health professional depending on your needs and resources. Your understanding of how to exercise effectively will increase the degree of intention behind each work out, making it more interesting and beneficial.

If pain is not the goal, exclude it

Pick something that you know you can accomplish without injury or pain. If you are laid up for 2 days post workout does this fit in with your goals of being active on a regular basis? If you experience discomfort, can your technique be improved? Maybe you can break the workout down into parts, and gradually add on new material as your fitness improves. If a pain problem persists, check in with someone who you know will be able to answer your questions.

Get in tune with how your body feels

Find something that makes you feel good. Maybe your good feeling doesn’t come until later in the day following a workout. It’s possible that it is the next day when you experience some sort release or positive benefit. Be in tune with your body and make connections with what you do and how it makes you feel. Get hooked on regular sustainable exercise and physical activity. It easier than you think.

Essentrics with Andrea

Exercise evolution updates, TIps

Exercise options: keeping them open

Are you able to keep your exercise options open? Do you have enough in your repertoire to be able to switch it up and still feel you have fulfilled your goal for the day?

When you think about your workouts can they be broken down into parts? If you have a limit on your time that doesn’t match the workout, can you select segments of the workout and still perform them safely and effectively?

When choosing to exercise, having options will increase your success at getting it done. Here is my routine from the past week:

Exercise evolution update

I probably spent the last 2 weeks just winging it with very loose structures in place to keep me on track.

Monday: 25 minute walk to and from work only(M-F)

Tuesday: run intervals of 10 minutes interspersed with knee and ankle stretch and strengthening

Wednesday: bike 20 minutes followed by body weight exercises 20 minutes

Thursday: run intervals of 5 to 7 minutes interspersed with knee and ankle stretch and strength with alternate equipment

Friday: I can’t remember. I just did whatever but with intention.

Saturday: online HIIT class

Sunday: Essentrics group class

See previous exercise evolution updates February 12, 2021, December 26, 2020 and November 12, 2020.

Warm up

If you are really not sure where to start begin with warming up. Warming up is the preparatory phase that gets the blood circulating,

What do you do for a warm up? Usually it is something simple, easily attained and does not necessarily require a high skill level. Components of a future workout with the movement simplified and at a lower intensity may do the trick. It may be something that is repetitive like a bike, treadmill, brisk walk or a light jog. It could be done on the spot with progressively larger or faster movements.

Pick something that doesn’t hurt or feel stressful and for the length of time that you like. You can use a song as a point of inspiration.

Keeping your options open

Be spontaneous. If you are wondering it you should exercise, remember you have options. If you don’t think you have many to choose from, do a little research or consult with a professional. Expand your repertoire so you don’t feel stuck and change your mind before you even get changed. Let’s go!

Essentrics with Andrea

Group exercise, TIps

Choosing a group exercise class

Choosing a group exercise class may seem a little intimidating. The options are endless. Choosing the one that best suits your needs can be tricky. Should you look at the content of the class or should you focus on the community it creates?

A class that I recently tried was called DancePulse, a cardio class with dance and music. I was interested in the aerobic aspect of the class and how far it would go in elevating my heart rate.

I was also interested in the social dynamic . The instructor was from a dance community that I had belonged to years prior. I didn’t know anyone else in a group of about 12. So there was just a little familiarity on a social level.

The impact of the content.

When choosing a group exercise class it’s always challenging when you don’t know the specific content of the class. You don’t know the intensity, volume, level of difficulty, and in my case, the strength and endurance required to get the cardio benefit. You may be familiar with the movements or the technique but the order, transitions, sequencing, timing, repetitions, can all be different depending on the instructor.

When you are new to a class being completely mindful of your abilities is important but not easy. The good thing with online classes is that if you are paying attention to the instructor, it is quite hard to watch anyone else in the class. It’s easier to be true to yourself and your own capabilities because no one is really watching.

The impact of the community.

Now for the community. What community was I interacting with? The Zoom community? The dance community? The fitness community? There were a couple of freestyle moments where the instructor said something like, “we are all dancing together”. That brought a smile to my face and made me chuckle, because we were dancing “together virtually” and “virtually together”.

With another online group exercise class that I take regularly, the instructor is good at creating discussion at the end of the class. It’s fun to listen to others and reflect on our recent class experience or other worldly matters. If you don’t have time to stay that’s OK. The option is there if you wish to engage with others.

As a result, knowing a bit about the content and a bit of the community provided me with enough incentive to get “through the door” and into a new group exercise class experience.

So if you do not know where to start, pick one element: content or community.

Decide what you want to do physically(stretch/strengthen, yoga, dance, cardio, weight train, relax, sweat, release, etc) or join into a group where you have some personal connection, no matter how limited it may be. Even better, ask a friend, family member, colleague or neighbour what classes they have been doing and try them out.

Take it easy if you are not familiar with the routine. Start with going through the motions before going full out. In any case, get started and give it a go!

And if you are new to group exercise, check out my post Group Exerciser to find out why group exercise is a great option to get you moving.

Essentrics with Andrea

Exercise evolution updates, TIps

Exercise evolution: how to avoid boredom with exercise

It is important to be ready for those times when you are experiencing boredom with exercise. The evolution of your exercise program should allow for variations as needed. I know I am continually evaluating my program and it is always changing. Variety in exercise is important for many reasons.

One reason is to avoid boredom with exercise. Did you ever have a plan to do some sort of exercise, to find yourself saying, “Ugh?! This is so boring!” I know I have, so what do I do? Well , I don’t throw the towel in and use boredom as an excuse to stop but as a reason to be creative or improvise. There are truly a multitude of things you can do to get yourself moving. If you are not up to one thing, try another. Just making some slight changes may be enough to keep you on track. Let me give you an example of how my program has evolved over the last 6 weeks.

Here was my weekly routine 6 weeks ago

Steady state running with one minute “fast pace” every 5 minutes for 6 cycles (30 min) plus lower body stretches 2X

Knee rehab 2X and shoulder rehab1X.

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance online exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work.

It turns out that this past week was the most varied and challenging to date. I had to depend on my steadfast methods (get changed without necessarily knowing my plan for the day) and assumptions (any amount of intentional movement is better than none) to keep me on the straight but not so narrow path:

This week’s exercise and activity program

Mixed cardio (elliptical and treadmill) moderate intensity (30 min) 1X

Treadmill steady state moderate intensity jog (20 min) 1X

Knee rehab body weight and machine strengthening (30 min) 2X

Alternate knee rehab using different equipment for variety (20 min) 1X

Essentrics practice class (30 min) 2X

Essentrics full class 1hr 1X

Hip and Knee stretches 10 minutes 2X

HIIT online class (1hr) 1X

Upper body bodyweight workout (15 min) 1X

Walks to and from work daily (2X25 min/day) 5X

The mixed bag of goodies was required to avoid boredom with exercise this week. And just for fun, when you add up the time spent, I was moving at least twice the minimum recommended in the Canadian 24-hour Movement Guidelines for Adults aged 18-64 which includes:

Performing a variety of types and intensities of physical activity, which include

  • Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week
  • Muscle strengthening activities using major muscle groups at least twice a week
  • Several hours of light physical activities, including standing

Want to know where you are are on the exercise and physical activity spectrum? Check out my “Are you evolving as an exerciser” post to see where you fit in.

Start with a thread of exercise. Don’t worry about the end result. Just know that what you give now you will benefit from later. The small parts will make up a whole and and even more. Allow for variety and last minute changes. When you apply yourself to do the simplest of tasks you will soon find yourself at a new level of fitness and abilities. Exercise evolution: one day at a time is all you need to get there.

Let’s GO!

Essentrics with Andrea

Exercise program design, TIps

Getting motivated to exercise: Strategies to get yourself going

Exercise may not be easy. Getting motivated to exercise may be even more challenging. If you are feeling low on motivation, read on for ways to deal with those pivotal moments. To move or not to move? How do we find just enough spark to get us going on those days where leaving it until tomorrow seems like the best option, even though we know it’s not…

Here are some strategies to get ready, set and go. Run through these options before deciding to throw the towel in:

Turn your excuses upside down

I started evaluating my week thus far and what I had already accomplished. I had done a HIIT run 2 days prior, a weighted workout the day before. I didn’t want to repeat either but I wanted to exert myself beyond a few stretches. I couldn’t use the stationary bike because my right kneecap was still bugging me. I tried to stream a recorded exercise program but it didn’t work. Finding excuses not to exercise comes with little effort. I know the pattern. Give yourself enough time and you can talk yourself out of anything. I flipped the switch and threw the excuses out of the window.

Use music to inspire or improvise

Even though my list of options was apparently limited, I finally decided to look at my playlist for my Sunday’s Essentrics class and made a rough new playlist of songs. Then I improvised. I allowed the music to lead me. I had a loose structure of what I wanted to do, but I essentially allowed myself to “wing it”. If you have exercised before, you can probably string a few activities together to create a workout. If you like music, use it. Everything doesn’t need to be so set and directed. I made it through a workout and didn’t allow the perceived barriers to limit me.

Get your get up on and get over it

One of my colleagues revealed to me one of her ways of getting motivated to exercise. She wears her exercise clothes under her work clothes. One, it’s a constant reminder and two, it eliminates just one more step towards getting started. It’s winter now so the extra layers are possible. Shorts and t-shirt under her pants and whatever she had on top. She left her dress socks on and didn’t bother to change to sweat socks. Her layered get up provided just enough to get over any procrastination and into the exercise arena. My related strategy is to get changed even if I don’t have a plan and then I just get started. No questions asked.

Pick the right duration

The right duration is the one you know you can complete. What is the minimum amount of time required? Do you require a costume change? If you only have a certain amount of time like 30 minutes, make your exercise goal realistic (20 minutes) so you don’t trash it because of apparent time constraints.

Pick the best time of day

If you have committed to starting a new routine, when will you most likely get it done? Be really honest. If you are generally not early to rise, why bother setting the alarm at 5:30 am for a one hour work out. Really? Maybe 30 minutes is more realistic and incorporated into your day just prior, during, or immediately after work or errands. If you like exercising in the evening, maybe commit to an online class or schedule an online workout with a friend. Don’t count on finding that whim to get going later on. If you are saying to yourself, “I’ll do it later”, then do it now.

Try freestyling

Take at least one 15 minute break from whatever you are doing and walk from one end of the building to the other or get outside and go around the block.

Figure out what you like to do and why you are doing it

Increase your success of getting motivated to exercise by finding a form of physical activity that is more than just tolerable. If you really hate lifting weights then find something better for you to do. Do you want to feel fitter, lose or maintain your weight, improve your outlook, or relieve yourself from stress? Do you have a sore neck and back from prolonged sitting? Are you finding it harder to do the things you love because you don’t have the energy or mobility?

Whatever your goals are exercise has a lot of fringe benefits. I have multiple reasons why I exercise. Most of all, I want to move with the same ease as I do now for the rest of my life. Challenging myself on a daily basis makes the process easier. Give yourself a physical activity challenge everyday and “give in” to moving.

Essentrics with Andrea

TIps

Lifestyle resolutions on fitness and food

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At this time of year making lifestyle resolutions in the areas of fitness and food are common. I know I have made multiple diaries with charts, dates, goals and promises over the years. Renewed lifestyle resolutions are a good thing, but we need to find a way to sustain and evolve them on a regular basis, making our day to day function better than ever before.

How can we make every day count and get on a more sustainable and satisfactory path? Extreme exercise routines or fad diets are options but how do we make our resolve last longer than a day, a week or a month?

Think process. Process implies evaluation(I am out of shape), planning(I am going to do this), application(do it) and then reevaluation(can I make it better). It is never ending. There are ups and downs, but it is always present.

10 things you can do today to stimulate a healthy and sustainable lifestyle:

  1. Forgive yourself. Stop beating yourself up over recent adventures including lying on the couch for days or consuming that box of chocolates a little faster than you intended. It’s done. It’s now time to literally move onward.
  2. Start with daily mini exercise sessions. Make a concerted effort to move your body for a set period of time. Start with a 5 minute brisk walk in your home or adjacent hallways.
  3. Improvise. Stick some music on and boogie. It really is that easy. Don’t fling yourself about with great force unless you have worked up to it.
  4. Drink more water. Sometimes thirst is disguised as hunger. I hate plain water, so I have sparkling water or herbal tea instead.
  5. Try something new. Has a friend or colleague mentioned an app or workout that they like? Turn it on then start to move at your own pace.
  6. Online fitness classes are abundant. I myself will be trying a few different routines just for fun. An example of a place to start could be Essentrics.com. The website has recorded classes for all levels as well as a list of instructors who do live streaming.
  7. Commit to a workout with a friends or family. Join them for an online class or a socially distanced outdoor hike.
  8. Stretch. Get up out of your chair and stretch. Start with gently moving your head and neck, work down to your shoulders, elbows, hands, then continue down your spine all the way to your feet.
  9. Tune in. Try some deep breathing into your belly. Gently fill it and then release. Then check your posture. Can you sit or stand a little taller? Are there areas of your body where you need to relax a little more?
  10. Write down all of your physical activity options on one page. Keep it simple. Then each day pick one and do it to whatever degree you like. From there more options and ideas may arise.

Get going and stop thinking. There are so many possibilities and so many paths you can take. Pick one and let’s GO!

Choosing a sustainable path

Exercise evolution updates, The spectrum-exercise & activity

Exercise evolution tracking challenge

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Exercise evolution: it’s been 6 weeks and I asked you to hold me to it. Has my routine evolved? It certainly has and well, it’s better than ever. Always looking for that sustainable edge. Keeping the body healthy and happy. Let’s be honest. Sometimes we don’t always feel our best after exercise. How about during? What about when you are just getting started? Do you have enough options or ideas to rejig your routine on the spot?

Here was my weekly routine 6 weeks ago:

HIIT running plus stretches 2X

Knee and shoulder rehab 2X

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work

Here is my weekly routine now:

Steady state running with one minute “fast pace” every 5 minutes for 6 cycles or 30 minutes plus lower body stretches 2X

I was finding that my knees where not tolerating the HIIT work periods at an intensity of a 6-7/10. I have backed off to a 5/10 during the one minute work period and a 4/10 for the recovery or steady state pace.

Knee rehab 2X and shoulder rehab1X.

I have returned to weight and body weight training for the benefit of my knees which are so much better and so much more predictable in their response to activity. My shoulder is also more predictable but still annoying at times so I can’t let go of the specific regime at this time.

Essentrics(stretch and strengthen no weight) 2X

The focus for one of the sessions is developing new choreography for the classes that I teach. I let new musical choices guide the creative process.

High rep full body muscle endurance online exercise class 1X

It’s hard but I leave it to the best instructor to direct the flow the day. The workout pushes me but I am in full control of what I do.

Moderate paced walk 2 times daily for 25 minutes to and from work.

No major changes here. Just added snow pants for minus 10 degree weather. Worth the bulk and feeling like a kid again.

Exercise evolution tracking challenge

To participate in the challenge, use the comments section to first tell me where you are on the exercise and physical activity spectrum. Then jot down, in general, what your current weekly routine is.

Check back in 6 weeks and compare notes. Don’t feel embarrassed if your are just starting out. Exercise evolution is just that, ever changing. And don’t worry too much about detailed explanations. Just let me know where you are at and what you are doing.

Where are you on the exercise and physical activity spectrum?

Option 1A: You have never exercised or paid any attention to physical fitness.

Option 1: You no longer exercise but used to be quite active and competent in your physical abilities. Now you are not sure where you are in your fitness level and you are not sure where to start.

Option 2: You exercise sporadically, in bouts. You get really good at getting started but within a short time things peter out or you hurt yourself.

Option 3: You don’t engage in formal exercise but challenge yourself with the occasional or regular walk, hike or other outdoor activity. The intensity level is more than a stroll in the park.

Option 4: You exercise or move regularly, but switch things up often. You are flexible with the activity you do, and have a lot of options to choose from depending on the day and how you feel. You may work with a trainer that likes to switch things up on you.

Option 5: You exercise regularly and are doing pretty well at what you have always done. You are a clock that doesn’t stop ticking. You are routine to the core.

Now let me know what you are doing.

Brief explanations including weekly frequency will help with future comparisons.

Remember, its not what you do but that you are doing it.

I look forward to checking out what you are up to and then in 6 weeks, we can do it again and see if anything has changed. Let’s do it!

Exercise evolution updates, Exercise program design, The spectrum-exercise & activity

Are you evolving as an exerciser?

Do you exercise the same way you did 10, 20 or 30 years ago? Has your program evolved into something new? Maybe your program is constantly changing. Maybe your daily physical activity level has taken a steep dive. Maybe you are not even sure what you are capable of doing anymore. Check out the exercise and physical activity spectrum below to assess where you are now and where you would like to go.

Where are you on the exercise and physical activity spectrum?

Option 1A: You have never exercised or paid any attention to physical fitness.

Option 1: You no longer exercise but used to be quite active and competent in your physical abilities. Now you are not sure where you are in your fitness level and you are not sure where to start.

Option 2: You exercise sporadically, in bouts. You get really good at getting started but within a short time things peter out or you hurt yourself.

Option 3: You don’t engage in formal exercise but challenge yourself with the occasional or regular walk, hike or other outdoor activity. The intensity level is more than a stroll in the park.

Option 4: You exercise or move regularly, but switch things up often. You are flexible with the activity you do, and have a lot of options to choose from depending on the day and how you feel. You may work with a trainer that likes to switch things up on you.

Option 5: You exercise regularly and are doing pretty well at what you have always done. You are a clock that doesn’t stop ticking. You are routine to the core.

Things to consider depending on where you are on the spectrum of exercise and physical activity:

Wherever you are on the spectrum, the most important thing is that you decide that you are going to move. Sedentary activities often dominate our current lifestyles and even more so now.

Exercise and physical activity affects the health of not just our cardiovascular and musculoskeletal systems. Metabolism, digestion, hormones, cognition and emotional health can all be impacted by a lack of movement in our daily lives.

Exercise programs that evolve according to your needs will more likely be meaningful and sustainable. If we do the exact same thing everyday, depending on the intensity, the cumulative stress to our bodies’ may result in a breaking down of systems versus the growth and maintenance that keep us functioning at our best.

Here’s my routine this week:

HIIT running plus stretches 2X

Knee and shoulder rehab 2X

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work

Ask me in 6 weeks and it will likely have evolved into something different. Actually, let’s commit to that and I will let you know.

Whatever your relationship is to physical activity, remain open minded as to what is and isn’t working for you. This way you will increase your success at keeping things going on a regular daily basis.

Stay tuned for ways to evaluate and evolve your current program.

Think NEAT(non-exercise activity thermogenesis)

Think DIPA (daily intentional physical activity)

Think EXERCISE

Think MOVEMENT

Then DO!

Essentrics with Andrea