2014
is swiftly approaching. Are you ready?
Below
is a brief summation of the stages of change, a theory often utilized to guide people through wellness change. What stage are you in now? Where
will your 2014 goal put you?
PreContemplation:
Are
you currently Physically Active (ACSM,2010)?
In
this stage you are sedentary and you aren’t considering starting a fitness
program. You don’t see any perceived or
real benefit to incorporating physical activity into your life (ACE,2010).
It
may have been a long time since you were in precontemplation, But you might see
this stage in the people around you. The co-worker or friend that gets
frustrated with you because you use your lunch break for a workout instead of a
social hour; The family members that suggest you skip your workout, or that you
don’t need to work out because you are already so healthy.
To
progress out of this stage let the media be your guide:
Contemplation:
Do
you intend to become more physically active in the next 6 months (ACSM, 2010)?
In
this stage you are still inactive, but considering the consequences of
inactivity and the benefits of activity (ACE,2010).
Maybe
someone in your family got sick and their doctor recommended adding physical activity
and changing their diet or you see someone who is similar to you achieve their
fitness goal.
For
me I knew the benefits of activity so it was a combination of seeing what
inactivity was doing to my body and knowing my family history and watching
several other chronic diseases get worse with inactivity. I started looking for
anyway to add some activity to my daily life.
Preparation:
Are
you engaging in physical activity 30 minutes a day for 5 days a week
(ACSM,2010)?
In
this stage there is physical activity, but it is inconsistent as you are
becoming mentally and physically ready to begin a wellness program (ACE,2010).
In
this stage you start trying to find a program that you can stick to for 6 to 12
weeks. Maybe try some group fitness classes, consult with some fitness
professionals, watch lots of you tube videos, and browse fitness blogs. Then
you might even buy a new fitness outfit to meet your new fitness goals.
I
started with jogging. It was what I was familiar with and it didn’t require
very much preparation. My sister liked the Turbo Jam videos so I started
watching those and occasionally adding them with my runs. I browsed the magazines at the grocery store and
found Hers Muscle & Fitness, I flipped through and found a model that had
the body type I thought I wanted to achieve and chose that workout; oh the
power of advertising images, I now know fitness models aren’t always a product
of that specific workout. Then I bought my first coordinated fitness outfits, the girl in me comes out occasionally.
Action:
Have
you been physically active for more than 6 months (ACSM,2010)?
During
this stage you have been engaging in a wellness program regularly, but for less
than 6 months (ACE, 2010).
The
best action plan is the one that is reasonable for you. Can you commit to 30 or 60 minutes a day? Are
you a 3 or 6 a week exerciser? Do you prepare whole meals, shakes, lots of
snacks, a meal plan, or a set nutrition goal?
My
1st plan was 5 days a week of cardio and strength training. I think it was 8 weeks long. I loved it. The
workouts were 45-60 minutes long and had lots of variety. I was absolutely
blown away by how quickly I saw results. I saw hamstring definition in my legs and
saw muscles shaping in my arms. After that it was a series of magazine workouts
and group fitness classes to attempt to maintain what I had achieved.
Maintenance:
In
this next stage participation in the wellness program has exceeded 6 months
(ACE,2010).
Be
consistent, B-E Consistent!
This
is where that fitness lifestyle starts to grow. How do you maintain? Create an
off season. Find a program or create a program that allows you to rest, recover
and repeat.
Bodybuilding was the 1st real time I had a maintenance
plan. It feels great to have a full plan. Plan to meet your goal then program
in a few more workout programs to cover your year. You can cycle through
strength, cardio, group, and core workouts to create your maintenance plan.
More
about programming in future posts.
So
where are you in your fitness journey:
PreContemplation?
Contemplation? Preparation? Action? Maintenance?
Knowing
where you are now will be really helpful in determining what you need to do
next to achieve your 2014 goals.
Health and Happiness
L
