Here is Cathy's story from the beginning, if you would like to read her insights from day one, and where we started her journey.
1. A GOOD YEAR: Getting Started
2. A GOOD YEAR: Let's Get Moving
3. A GOOD YEAR: Fitness Challenge: Yoga
4. A GOOD YEAR: Month One...Check!
5. A GOOD YEAR: Olive the Dog
6. A GOOD YEAR: Taco Bell Fiasco
She is my sister-in-law, friend and this past week, my exercise partner. She is well on her journey to making healthy choices. She will be blogging her journey with GO Training for the next year. She is 2.5 months down already! As a physical therapist and personal trainer, I get to be part and parcel of this sweet transformation. It also shows my style of training and my perspective on getting people started. And I am so happy she agreed to blog about it; her voice is relatable and honest and funny.
Here are months 1and 2 of Cathy's workout plans. She has done every workout thus far!
Month One Challenge: Yoga!
Month Two Challenge: Kickboxing! Done week 9!
Then there was a couple in between weeks before Cathy came here and during her visit. We decided to use this time to discuss what is working, readiness for resistance exercise. And work out together!
Exercising side by side was great. Cathy loves the walking portion of her program, and is READY for resistance exercise! She is also committed to attending kick boxing weekly. Going to a kick boxing class together here in Portland we problem solved modifications for some plyometric moves. Plyometrics is a type of jump training which definitely can help in the future but right now Cathy has some issues with lower leg muscles and feet, so I am recommending she modify, or do just one or two moves a class that way until performing those moves is not pain provoking.
We also did a resistance training video together and she followed along great! I am making a video for Cathy and will post it here for her base resistance program tomorrow.
Big change for month three is rolling in resistance training, which I am going to start out with basic moves and one or two dynamic moves, and lots of core training. Once Cathy does a month of this, we can discuss how she is feeling and progress from there!
Hill repeats:
5 minute warm up,Find a small to medium hill, 4 X up and down, 5 minute cool down
Intervals:
Week 11 and 12: 20 minute
5 min warm up
2 min on, 30 seconds off X 4 repeats Effort: 10 point Berg 6-7
5 min cool down
Week 13: 25 minute
5 min warm up
3 on, 2 off X 3 repeats Effort 10 point Berg 6-7
5 min cool down
Week 14: 30 minutes
5 min warm up
3 on, 2 off X 4 repeats Effort: Effort: 10 point Berg 6-7
5 min cool down
Month 3.5 is on!
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