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Glory’s Corner

June 24, 2013
by Devenee
Glory’s Corner

Fitness pro athlete Glory Billman is a competitor, foodie and a wealth of knowledge. Here is her newest fitness blog full of tips and charts for training.

 

Glory Billman, Pro Athlete

 

 

Glory’s Corner #4

Program Like An Athlete!

May 20, 1013

 

Life is busy. I really don’t think I need to harp on that topic. It’s just fact. And this is the number one excuse I get for why my client didn’t do their homework or for the ones who are not seeing results. You may see your trainer 1-2 hours in a week. That is 166 hours left that are up to you. To be successful in a hectic and demanding world, there must be consistency and efficiency. This means sticking with a program. Take it from a busy athlete! It’s been assumed that I spend hours every day on my workouts and in the kitchen prepping healthy food. Well, that’s funny because I’m pretty sure I have a 40 hour or more work week, get plenty of sleep, and have a few hours left for my social like as well.

 

Since summer is right around the corner and it’s time to get your butt in shape. I’ve laid out some tips for coming up with a successful formula for planning your workouts and healthy eating habits. As a bonus I’ve even included an example of my own calendar and some templates you can use for logging. You don’t have to be an athlete to train like one. You just need the proper program!

 

Tip# 1 Time Block! Use a calendar that you view often. Have a copy on your smart phone and a copy on your fridge. You wouldn’t skip an important appointment would ya? Make sure those workouts your meal prep time is blocked off just as your important meetings and appointments are. Allot enough time to warm up, cool down, and get in your pre and post workout snacks.  Also use your calendar to block of rest

 

Tip #2 Make it enjoyable! This component is super necessary to reach your fitness goals. Find exercises and activities that are fun or make you feel great when you are done with your session. I find in general, most people I meet outside the fitness industry hate exercise. In fact I’ve been called a freak for how much I love it. You don’t have to be a freak to stick with a plan, you just have to do what makes you feel good. If you aren’t sure what you like, try new things! Maybe attend a yoga class or a spin class and you just might fall in love!

 

Tip #3 Commit yourself! Decide how much time in a week you will make health and fitness a priority. Maybe you will weight train 2 days and week plus have 2 group fitness classes you enjoy. That is 4 days of workouts to plug into your calendar. If you are one of those odd ball workout-a-holics like myself, commit to a rest day as well! For meal prepping I find it best to pick 2 days during the week because most of my foods are fresh and I don’t like them sitting in the fridge more than 3-4 days. If you only have time for 1 meal pep day, plan items that you can portion and freeze.

As a side note-Ask your trainer if you need help formulating a workout split that will target your goals and allow proper muscle recovery. I always recommend 2-3 weight training days weekly for beginners and each workout would target different muscle groups from both lower and upper body and all would include some core focus.

 

Tip #4 Keep a journal or workout log. Not only is it helpful to see your progression as the weeks go on, but it is super motivating to read! I suggest picking specific goals for this such as pounds lost, weights used, heart rate changes, sleep changes, distance ran, etc. Maybe 2-3 indicators that your fitness is improving. When you make an entry, be sure to write down how you felt before and after workouts, as well as where your energy levels are.

Workout & Exercise Log

Date (Day/Month/Year): ____________________________

Start Time: ___________________End Time:  ___________________

Body Parts Trained: _____________________________________________________ 

AM Weight:  
Fitness Goal: Strength/Muscle Building/Fat   Loss/Endurance/Other:
Sleep (HRS):  

 

CARDIO/AEROBIC/CONDITIONING EXERCISE

EXERCISE TIME/DISTANCE/CALORIES NOTES
     
     

 

WEIGHT, STRENGTH & RESISTANCE TRAINING

 

EXERCISE

SET 1

(Weight/reps)

SET 2

SET3

SET 4

SET 5
                   
           
           
           
           
           
           
           
           
           

 

DIET & NUTRITION

MEAL FOODS   EATEN/INGREDIENTS APPROXIMATE   CALORIES
PRE-WORKOUT:    
POST-WORKOUT:    
DAILY SUPPLEMENTS:    

 

OVERALL WORKOUT RATING (1-10)

  

MIND/BODY/WORKOUT   NOTES:

  

This workout log created 2010 by Glory Billman .

 

 

                                                                                                                                 

 

Date:                                                   Daily Food and Fitness Log                

Morning Weight:

Fitness Activity For Today:

 

 

 

 

 

Foods

Calories

Carbs

Protein

Fats

Meal 1

 

 

 

 

 

Meal 2

 

 

 

 

 

Meal 3

 

 

 

 

 

PreWorkout

 

 

 

 

 

PostWorkout

 

 

 

 

 

Snacks

 

 

 

 

 

 

Totals

 

 

 

 

 

Water Intake:

 

The post Glory’s Corner appeared first on About Time.

June 24, 2013
by Devenee

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