Empower Blog

How would you enhance a basic plan for intermediate or advanced workouts?

Once you have changed the way you feel about your body in motion (click here if you are just beginning your workout routine), you are ready to focus on your plan for your cardio-respiratory fitness.

A perfect place to start is to perform 20 minutes of moderate intensity cardio exercise (walking, swimming, bike riding) a few times a week. Moderate is key—to keep you feeling comfortable and coming back for more. On a self-perception scale of 1 to 10 (0 is resting intensity while 10 represents all out/breathless intensity) – you should keep your intensity 4 to 6. Continue to train there for a few weeks.

Once you are comfortable there you can progress towards the intermediate and advanced levels. This can be done in several ways, but first a quick exercise physiology overview. Our body condition will stay stagnant or stale when it comes to training if you don’t apply the principle of progressive overload to your fitness program. That simply means you need to shift things every few weeks in order to shock the body into improvement.

The FITT Principle is key to progression and variety in training (progressive overload).

• F for frequency
• I for intensity
• T for time or duration
• T for type or mode

Every week or two, you apply a positive shift to one or more of these factors to stimulate your body with a new challenge.

• First increase your training frequency. Instead of walking 3 days per week, you up it to 4.
• A few weeks later up the intensity. Instead of training at a moderate intensity (4 to 6) you up your pace for brief bouts (to 7 or 8) and get a bit winded for a minute here and there.
• A few more weeks go by and you feel the need for more, so you workout a bit more time.
• Last but not least you switch the type of workout you are doing (from walking to jumping rope or stair climbing), making it a whole new challenge to your body.

By applying these small gradual changes to your workout plan every few weeks you will see continual results. If you are looking for a great cardio tool to help you get your program going, try a fitness hoop or walking weights!

Want to actually achieve your goals? Whether it’s to live a healthier lifestyle, to change your career, to get something better out of life – you must first empower yourself to take action and make that first step.

For me, empowering myself meant making a career change after 15 years in the corporate world. It was terrifying to leave a secure position, with a good salary and benefits, and risk it all on “following my passion” of fitness and nutrition.

I started from scratch, went back to school, and got my degree in personal training and nutrition. Coming out of school, I had one clear vision: to teach other women how to empower themselves through fitness. I found out first-hand that pushing myself physically and being successful at achieving new goals translated into having the confidence to tackle financial, relationship and other real-life goals as well.

I have empowered myself to become the person I want to be. I now own and run a fitness business, where I am lucky enough to see this concept in motion every day. I see clients setting and reaching goals they never thought possible. I am inspired every day by their hard work, dedication and commitment to living their best lives.

The first step is always the hardest – fear, doubt, uncertainty – these are forces that work against us when we think about change or taking a risk. Don’t let these prevent you from reaching your own goals and dreams. MAKE YOUR MOVE today – empower yourself to do something great. You are worth it!