3 Strength Workouts per week in 2014
Do you need something new to motivate you in 2014? If you are like most of us, we need a steady stream of fresh ideas, accountability and motivation to make a change. Whether you work out at home or at the gym or not at all, you can join the FB accountability group for #150in2014. You see, if you do 3 strength or metabolic resistance workouts per week for 50 weeks of the year (assuming you will have an off week or two) then you will have completed 150 workouts in 2014.
Sometimes you can’t get to the gym and sometimes travel is in the forecast. With your stash of ideas and lists from #150in2014 posts you can keep your promise to yourself to get it done anywhere or anytime. Consistency with your workout “behavior” is huge and consistency builds habits. Habits make working out a no-brainer. Your “behavior” of 3 strength workouts per week will give you the “outcomes” you want. Those outcomes will look like greater health, improved strength, more energy and stamina, improved body composition, good sleep, and on and on.
For those of you who want to know the details, here’s how it works:
1. LIKE my Facebook fan page “Pam Owens Fitness” so you can see the posts for #150in2014.
2. Keep track of how many workouts you do by posting a running total of each strength workout on your Facebook STATUS. Ex. #5 of 150, #6 of 150 or #150 of 150.
3. Sign up for my newsletter now on the CONTACT page. More detailed information will be posted in this blog about the workouts. When a new blog is up I will send you an email newsletter.
You can GET READY NOW:
- Purchase some equipment for your home. Some workouts use bodyweight only and some use resistance. I recommend you have light, medium and heavy dumbbells (5# to 20# sets) or kettlebells and a foam roller. (Additionally, it would be nice to have a golf club or a 48” pvc stick, an ankle band, a jump rope, a large single band package of superbands https://rbt.infusionsoft.com/go/lsb/powens/ for warmups, strength and assisted chin-ups, a chin up bar that fits in a doorway, a 4 – 8# medicine ball and 3 tennis balls/lacrosse balls.) Don’t worry about the details, just gather some items to begin with and add to it as you can in the coming months. Not having a lot of equipment won’t prevent you from doing effective workouts.
- Take care of any medical issues ASAP so you can be cleared for exercise. This includes asking your doctor questions about what you are able to do as well as addressing nagging pains or aches that occur with exercise or movement. Get checked out by a doctor or TPI Medical professional before starting any new workout program.
- Get a small spiral notebook, 4 x 6 notecards or use another method to write down your workouts.
- Take some BEFORE photos because there is going to be a great AFTER. Trust me and do this in January. After a few months and certainly by the end of the year, you will be so glad you have your progress shots to compare to the new you. Post the photos if you like, share them with someone or just keep them private. Have someone take a front, side and back shot of your full body in a bathing suit or summer tight-fitting clothes. I recommend taking these 3 progress shots every 2 months.
Beginning in JANUARY of 2014:
You and I can begin posting a running total of our workouts on our Facebook status. Also, I will post a few simple workouts per month on this blog. I’ll also share some of the workouts that I do personally on Facebook along with workout ideas from other great trainers whom I admire. Some of these workouts do not use equipment and some use equipment that you can easily obtain for your home.
And if you don’t see this post until after January 1 or well into 2014, then join in anyway. The goal is to get 3 strength workouts per week. Better to start in April or even October than not start at all!
SHARE this post on your Facebook page, recruit your friends and let’s do #150in2014. Even if you already work out with a trainer, take group classes, or do an effective program; you can still benefit from the group accountability by tracking your workouts, getting new ideas and sharing your workouts with others. We have a few trainers joining the group too. We all need accountability; yes, I need accountability too.
We have new work outs for this year 2022. Check it out HERE!
December 22, 2013Lester Hoke
I look forward to your work out suggestions.