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Back on Track: Map Out Your Fitness Schedule For the Week

FitSugar — Sun, 01 Jun 2008 04:30:00 -0700

This Sunday night, take some time to go over your schedule for the upcoming week and plan some exercise time. It's easy to make the excuse that you just don't have time to work out, so make it a priority before anything else comes up. Take out your daily planner, or you can print out this free downloadable fitness journal, and write down the days you're going to the gym or to your Pilates class. Jot down what afternoons you're planning to walk with your girlfriend at lunch, or when you're going to do a Kung Fu Kickboxing DVD in your living room. If you write it down, you're more likely to stick to it and won't let an appointment, errand, or meeting get in the way.

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Tip For Staying on Track During the Weekend: Schedule

FitSugar — Sat, 28 Jul 2007 03:00:00 -0700

Be it that you end up eating really unhealthy on the weekends or that you totally slack off on working out, the weekends can be a time when a lot of us slip-up in our health endeavors.

One reason for continuous weekend blunders is because we get off schedule. The week is pretty scheduled for most of us, which usually includes going to the gym and cooking healthy meals. On the weekends we stay up late and sleep in, which makes us feel fat and lazy leading to us to act fat and lazy -- As a result we're skipping breakfast and skipping the gym, which makes us feel even worse. The spiral continues until Monday morning, when we get back on track. This is not the worst scenario there ever was, as we all need a break and we should be pleased that we're able to keep eating healthy and exercising during the week. However, when it happens every weekend, we could get unmotivated.

One way to keep on track through the entire weekend is to keep to your normal schedule. The best way to do this: Wake up at the same time you normally wake up (or at least close to it). For me, this helps me stay on track significantly and I feel like I have the entire day to get done everything I've planned.

Have your own ideas for staying on track during the weekends? Share them in the comments section below!

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Diet Tip: Set a Snack Time

FitSugar — Thu, 28 Jun 2007 03:00:00 -0700

Snacks are important part of dieting. It is true, since if you allow yourself to get too hungry you will often over eat, plus living with hunger pangs is a sure fire way to get a serious case of the crankies. And the having the crankies is a major reason folks break their diets. However, endless snacking is no good either because you start eating more calories than you are burning in a day.

To snack healthy you need to plan ahead so you have a healthy snack on hand. You also need to set a snack time and snack just at your snack time. I know is sounds like kindergarten, but having a schedule can prevent you from over-snacking (which is just like overeating but often goes unnoticed since the eating is spread out over the course of a day).

Plan a morning snack for around 10:30 and an afternoon pick-me-up around 3:00 - this way you will eat a little something in between meals without ruining your appetite.

Don't what to snack on? Here's some suggestions for the next time you have a Snack Attack.

Spring Running Tip: Get a Running Buddy

FitSugar — Wed, 04 Apr 2007 10:15:00 -0700

You and I both know that there's safety in numbers. Not only is running with someone a great way to protect each other from harm or get help in case of an emergency, but it's also a great way to stay motivated if you're trying to get in shape.

Having the desire to be a healthier, happier you is an awesome way to live, but no one ever said you had to do it alone. So this Spring, get yourself a running buddy. It could be a close friend or relative who shares the same goals of wanting to be healthier. Or maybe it's someone you met at the gym that shares your love of running. Make sure you share a similar lifestyle schedule, like you both work 9-5 and can exercise after or before work.

You also want to make sure that she shares your wellness goals - If you plan to run on Sunday mornings, you don't want your running buddy calling you up to suggest brunch instead.

When you do find your running buddy (or buddies), determine together your running schedule. Plan out what days work for you both, and what times you prefer to exercise. Once your running schedule is set, you'll be able to inspire each other to stick to it.

Fit's Tips: Set a reasonable goal you both can meet. Start off with one day a week, and then if it's working with your schedules, add another day or two. It's a great time to work your heart and muscles, release stress and tension, discuss healthy recipes, or vent about your problems. It's multi-tasking at its best.

Back on Track: Plan Your Fitness Schedule For the Week

FitSugar — Sun, 28 Jun 2009 03:30:00 -0700

It's easy to make the excuse that you just don't have time to work out, so make it a priority before anything else comes up. This Sunday night, take some time to go over your schedule for the upcoming week and plan some exercise time. Take out your daily planner, or you can print out this free downloadable fitness journal, and write down the days you're going to the gym or to your yoga class. Jot down what afternoons you're planning to walk with your girlfriend at lunch, or when you're going to do a Piloxing DVD in your living room. If you write it down, you're more likely to stick to it and won't let an appointment, errand, or meeting get in the way.

Beginner's Half Marathon Training Schedule

FitSugar — Fri, 27 Feb 2009 13:30:00 -0800

So you've run a few 5Ks and maybe have a 10K under your belt. Now you're ready to tackle your first half marathon. You'll need a training schedule to get your mileage up, but it's hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

To see this basic 12-week training schedule read more.

Before looking over the schedule, here are some important notes.

Mondays: Rest to prevent injury.
Tuesdays and Thursdays: After warming up, run at a moderate pace for the designated mileage.
Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
Saturdays: Run the designated mileage at an easy, conversational pace.
Sundays: Recover on this day with easy runs to loosen up your muscles.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	Rest	2 miles	Rest	2.5 miles	Rest	3 miles	2 easy miles	9.5 miles
2	Rest	2 miles	Rest	3 miles	CT or Rest	4 miles	2.5 easy miles	11.5 miles
3	Rest	2.5 miles	2 miles	3 miles	CT or Rest	5 miles	2 easy miles	14.5 miles
4	Rest	3 miles	Rest	4 miles	CT or Rest	6 miles	3 easy miles	16 miles
5	Rest	3 miles	3 miles	3 miles	CT or Rest	7 miles	3 easy miles	19 miles
6	Rest	4 miles	3 miles	4 miles	CT or Rest	8 miles	3 easy miles	22 miles
7	Rest	4 miles	Rest	4 miles	CT or Rest	9 miles	3 easy miles	20 miles
8	Rest	4 miles	3 miles	3 miles	CT or Rest	10 miles	3 easy miles	23 miles
9	Rest	5 miles	3 miles	4 miles	CT or Rest	11 miles	Rest	23 miles
10	3 easy miles	4 miles	Rest	3 miles	CT or Rest	12 miles	3 easy miles	25 miles
11	Rest	4 miles	Rest	3 miles	CT or Rest	5 miles	2.5 easy miles	14.5 miles
12	Rest	2 miles	20 minutes	Rest	20 minutes	Race Day! 13.1 miles	Rest	15.1 miles + 40 minutes

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Four Month Training Schedule for Your First Marathon

FitSugar — Wed, 09 Apr 2008 09:30:00 -0700

If you've been into running lately and have run a few short races, you may have your heart set on running a marathon. It can seem very overwhelming, running 26.2 miles, so it's important to stick to a training schedule that gradually builds your distance and endurance up.

Here's a four month training schedule I found on the Runner's World website. This schedule is for the 16 weeks leading up to the big marathon day, and each week you build up your mileage.

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
1	XT (cross-train: bike, yoga, weight training, hike, etc.): 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	4-5 miles	2-3 miles	14-19 miles
2	XT: 0-30 min	3-4 miles	2-3 miles	3-4 miles	Rest	5-6 miles	2-3 miles	15-20 miles

Want to to see the rest? Then read more

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Total Miles Run
3	XT: 0-30 min	4-5 miles	2-3 miles	3-4 miles	Rest	6-7 miles	2-3 miles	17-22 miles
4	XT: 0-45 min	4-5 miles	3-4 miles	4-5 miles	Rest	7-8 miles	2-3 miles	20-25 miles
5	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	8-9 miles	2-3 miles	22-27 miles
6	XT: 0-45 min	5-6 miles	3-4 miles	5-6 miles	Rest	10-11 miles	2-3 miles	25-30 miles
7	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	11-12 miles	3-4 miles	28-33 miles
8	XT: 0-60 min	7-8 miles	3-4 miles	6-7 miles	Rest	13-14 miles	3-4 miles	32-37 miles
9	XT: 0-60 min	7-8 miles	4-5 miles	6-7 miles	Rest	10-11 miles	3-4 miles	30-35 miles
10	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	15-16 miles	2-3 miles	35-40 miles
11	XT: 0-90 min	6-7 miles	4-5 miles	6-7 miles	Rest	17-18 miles	2-3 miles	35-40 miles
12	XT: 0-90 min	7-8 miles	4-5 miles	7-8 miles	Rest	14-15 miles	3-4 miles	35-40 miles
13	XT: 0-90 min	7-8 miles	3-4 miles	6-7 miles	Rest	20 miles	2-3 miles	38-43 miles
14	XT: 0-60 min	6-7 miles	3-4 miles	5-6 miles	Rest	14-15 miles	Rest	28-33 miles
15	XT: 0-45 min	5-6 miles	3-4 miles	4-5 miles	Rest	10-11 miles	Rest	22-27 miles
16	XT: 0-30 min	4 miles	3 miles	2 miles	Rest	Rest	Marathon	35 miles

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Speak Up: What's Your Sleeping Schedule?

FitSugar — Thu, 11 Sep 2008 13:00:00 -0700

Adequate sleep is a vital part of a healthy life. Not catching enough Zs has been linked to migraines, heart problems, a weakend immune system, high blood pressure, weight issues, and of course crankiness.

While it's best to aim for seven to eight hours of sleep a night, no one says you need to hit the sheets by 10 p.m. So what is your sleep schedule? Do you feel like you get enough sleep? Do you go to bed at the same time every night and wake up every morning at the same time? What about on the weekends? Share your sleep schedule in the comments section below.

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Exercise Tip: Make a Schedule and Stick to it!

FitSugar — Mon, 27 Aug 2007 11:45:00 -0700

So you may not be the world's most organized person, but when it comes to getting in shape, the only way to do it is to plan for it. You've got to sit down and make yourself an exercise schedule.

When you're done, post it wherever you need to in order to get motivated to follow it. Plaster copies on your corkboard at work, on your home fridge, and on your bathroom mirror. Heck, pass them out to your family members and friends too, so they can help you follow it. You can also fill in your daily planner (if you don't have one, now's a great time to get one) with times and fitness activities that you have planned out, so you have daily reminders.

It's not enough to think that you want to get in shape, you've got to make an effort every single day. So if you can map out your week, and break it down by day, it'll feel easier to accomplish.

Want to see an example of my exercise schedule? Then read more

It took me a while to fill up my schedule with all this fun stuff. Don't feel like you need to jump into 50 million different activities all at once. Start off small, maybe with three 20-minute walks a week. Then you can add to it if you need to, and when you feel ready.

Day	Morning	Afternoon	Evening
Monday	6:30 am: walk the dog (20 min)		6 pm:Yoga Class (90 min)
Tuesday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Wednesday	6:30 am: walk the dog (20 min)		6 pm: Pilates Class (60 min)
Thursday	6:30 am: walk the dog (20 min)	12 pm: run, bike, or use gym machines (30 min)
Friday	6:30 am: walk the dog (20 min)	4 pm: walk with my girlfriends (60 min)	8 pm: walk the dog (20 min)
Saturday	7:30 am: walk the dog (20 min)	10 am: day hike, family bike ride, swimming - something physical with the whole fam (1-3 hours)
Sunday	7:30 am: walk the dog (20 min)

Fit's Tips: If you sign up for an exercise class or a gym membership with your friends, you can help motivate each other to go.

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Avoid Starting an Unrealistic Workout Schedule...

FitSugar — Fri, 22 Jun 2007 03:30:00 -0700

A lot of us get very ambitious when it comes to embarking on a new fitness program. We say, "Starting this week I am going to workout everyday for at least an hour. And I am going to do some yoga. And I am going to cook healthy breakfasts, lunches and dinners from now on."

You go girl, but what about those two kids at home, the 9-5 job and didn't you want to make everyone's Christmas presents by hand this year?

Here is the thing: I am all for ambitions however, when it comes to working out, most of us need to start slow and work our way up to a full fitness routine. Start with a few days a week and as your body (and your schedule) adjusts, add another day. This way you decrease your chances of burning out due to not being able to fit it in. If you're working with a personal trainer, fill her in on your current schedule so that she can formulate a plan that will fit into your life, not take it over -- A good personal trainer will realize this is a necessity for adherence.