The 7 Ps.

So how many of you have heard of the 7 Ps?

Proper Planning and Preparation Prevents Piss* Poor Performance

Well this thought popped into my head yesterday as I entered the gym and realised I hadn’t planned what I wanted to do and how I was going to achieve it. I dithered over the running machine before deciding I wasn’t wearing the correct clothing. I then hovered over the weights before remembering I had done resistance the day before. Finally I settled on the cross trainer and spent 2-3 minutes trying to decide on the programme. So of the 45 minutes I had in the gym I had already spent 10 minutes trying to work out what I was going to do. What a waste of my precious gym time.

For some people time is not an issue but that doesn’t mean you shouldn’t spend 5 minutes planning what you are going to do in your session. When you are exercising you want to be focused on the task not wondering what you will be doing next. Whilst planning ask yourself how this is going to help you achieve your goals, whether that is walking 3K or running 10K  (see SMART goals on help how to set goals).

In addition to planning on what you are going to do plan when you are going to do the session. You are more likely to stick to an exercise routine if you plan ahead and write it down in your diary. Your health should be a priority and worthy of scheduling.

Make the time you exercise count.

Would love to hear how you plan and then stick to your exercise routine.

*apologies for the swearing.

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.

For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

SMART resolutions.

Firstly apologies I didn’t blog in December, life got a little busy. I hope you all had a great time at Christmas.

Secondly Happy New Year 2012, I wish you much love, happiness and laughter. I hope if you made some new years resolutions you made them S.M.A.R.T

Thirdly isn’t New Year a rubbish time to make resolutions pertaining to food and exercise? It’s cold and wet outside!  Therefore today I am going to discuss how to keep those new years resolutions of eating healthily and moving more.

How many times have you said one of the following to yourself?
“I want to lose weight”
“I want to do more exercise”
“I want to eat heathily”

These statements are all open-ended and vague. How much weight/exercise? How are you going to eat healthily? How will you know when you have reached your goal? None of those resolutions give you a specific goal so how can you possibly achieve it.

When you set yourself a resolution you need to define it in a SMART way.
Specific
Measurable
Achievable
Realistic
Time dependent

“I want to lose 6 pounds in the next 6 weeks, I will do this by cutting down on portion size and exercising 3 times a week”

“I want to be regularly doing 3 exercise sessions a week in the next 6 weeks. I will achieve this by going for 2 walks in my lunch hour and a body pump class at the weekend.”

“In the next 6 weeks I will eat five portions of fruit and vegetables a day. I will achieve this by having a glass of fruit juice with breakfast, a piece of fruit as a snack and 2 different vegetables with my main meal.

The key is to make the resolutions challenging but realistic and to create an action plan with the steps necessary to achieve your goal, including dates.  The dates will enable you to regularly evaluate your progress and, if necessary, make adjustments.

I hope this post will enable you to have a look at your resolutions and if possible write them down keeping in mind the 5 principles of SMART.  As well as your goals write down any information or resources (such as the gym time table!) that will help you achieve your goal.

Define what you are going to do, prepare yourself to achieve that goal and just do it.

Good Luck!

I hope you have found this article informative. If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.



For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.

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