Friday, 9 September 2011

Friday Fitness - Planning exercise

I find if I plan my exercise that I am more likely to do it. Just the action of having things organised so  have time to workout is a big thing. As I said last week I am a big procrastinator. So unless I have a physical plan to do it then it won't happen and I'll find excuses.

Making exercise routine and planning it in advance is a great way create a good habit and ensure you keep motivated and vary your exercise routine so you aren't going to get bored; making sure you work your whole body not just one particular part. This will help you get the best results.

  • keep at it - it takes at least 21 days to form a habit. Don't give up at setting you new habit before you've given it time to form. That's why most DVD workouts and challenges go for longer than three weeks
  • Allocate different exercises each day so you aren't going to get bored or you body gets used to that activity and stops you from losing weight.
  • Make your goals achievable and make sure you do them each day. I have a list on my iPhone that I use to tick them off. I also track my exercise and food (with Weight Watchers app). 
  • Prepare yourself whether it be putting your gym clothes in the car, putting on your workout clothes when you wake up, making a set time for your exercise and be accountable. (The Nike app is great for this - you can post to facebook for your friends to cheer you one) 

  • Join a website, blog, bodyrock, tumbl, tweet, facebook it just make sure you are accountable not only to yourself but others. This sets you up to compete with PB's and other people.
  • Find sayings or inspirational photos that you can look through to keep you motivated. Mine are on my iPhone.(tumblr is great for this).

  • Find 4 - 10 minutes to workout sometime in your day - you can do the 4 minute workout from or the 10 minute quickie. (this ten minute quicky could be done while your waiting for your pasta to cook or waiting for the washing machine to finish) 

{this post is inspired by Sheryl's blog on WW USA}

Things to do this week:
  • Write your inspiration list
  • Post your before photos
  • Find something that inspires you and post it.
  • Move more; Make “YOU” time by getting in more active activities than this week.  It shouldn't be too hard to do this.
  • Try something new - it might be a new activity, food or something you've always wanted to try.
  • Make obtainable short term goals and stick to it. 
  • Eat more vegetables and protein.
 Photo inspiration:

Sheryl from -

Measurements and weight:
Weight: 54kg

bust: 85cm
hips: 85cm
waist: 71cm
arms: L27cm R25cm
thighs:L54cm R54cm

Weekly Exercise:
Saturday - housework and renovations
Sunday - housework and renovations
Monday - Jillian Michaels 30 day shred DVD and 4 minute workout
Tuesday - Jillian Michaels 30 day shred DVD
Wednesday - Jillian Michaels 30 day shred DVD
Thursday - Jillian Michaels 30 day shred DVD
Friday - Jillian Michaels 30 day shred DVD
Help inspire me to get back to 50kg. (I have 3.5kg to go)

How are you planning your exercise? 


  1. very inspiring post. i need to exercise

    visiting and following from boost your blog friday

  2. Abdominal exercises can allow you to also gain strong stomach muscles and back muscles. This can lower the likelihood of back pains and give protection against injury by efficient response to stress.


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