Workout: Day 1
Blah. That’s often how I feel after a long weekend. But
now that July is officially here, let’s put the weekend behind us and
look forward to an inspiring month that kicks serious butt. My name is
James and I’m here to guide the fitness component of our four-week shape-up plan.
My goal is to change you. Not in a bad way though. If you’re new to
fitness there will be some stiffness and soreness in certain areas, but
note that I’m a fan of slow and steady winning the fitness race, so know
The reason we’re doing this 28-day plan is to jump-start your fitness. I don’t believe that you can lose a pound a day.
We live in the real world, and this is a realistic plan. You may notice
that you look better and your clothes are looser by the end of the
month, and you may not. However, I can promise that you’re going to feel
a lot better, both physically and mentally, if you work hard at
sticking with this program and having fun with it.
Remember that fun part. It’s critical. Mostly because I want you to keep
going after the month is up. This is a way to find out what works for
you and how you can get into a regular routine. If you’re after physical
change I want you to feel enthusiastic about continuing after four
weeks as life-long change happens slowly. I also strongly recommend doing this with a friend, as it will dramatically increase your chances of success and help to keep you motivated.
My aim is to include adaptability throughout the month depending on your
level of fitness, so it can be made easier for folks who are newer and
include tougher components for those who are more advanced. I’m also
trying to make this as equipment and gym free as possible so anyone can
participate, but I do advise that everyone have an exercise ball.
I recommend the 65 cm size. Don’t cheap out either. These things are a
great piece of exercise equipment to own and will last a long time.
And remember that nutrition is a critical component, because you can’t out-exercise a bad diet,
so be sure to follow the eating component of the plan
too. Do them both as much as you can tolerate and you’ll be surprised at
just how good you’ll feel by the time August gets here.
Now, let’s get things off on the right foot. Get outside at some point
today and start walking. Walk as far and as fast as you can without
wrecking yourself for tomorrow. Remember to keep track of your distances
so you can monitor your progress all month long. You can use a
pedometer or an app for your phone or a GPS watch, or just keep track by
how far you went through your neighbourhood. It’s up to you. And don’t
forget the sunscreen!
James S. Fell, MBA, is a certified strength and conditioning
specialist in Calgary. He writes the syndicated column “In-Your-Face
Fitness” for the Chicago Tribune and consults with clients on strategic planning for fitness and health. Get your free Metabolism Report here.
Click to the next page for your Day 1 meal plan.