COCOACHERA

7-Day Fitness Plan: A Guide to Starting Your Fitness Journey in 2018

What’s up Cocoa Friends! 

It’s me, Cocoa back to give you life! Wow, I can’t believe a month has passed already in 2018! If you haven’t commenced on your fitness game, what are you waiting for?! Aren’t you tired of being “sick and tired?” Do you want your sexy back? Do you want to get in shape and never look back? Need help getting started? Well don’t worry because I have got some hot šŸ”„motivational tips ready to send your way! Today, I am sharing my seven day fitness plan. Use this plan as a starting point then tweak it to make it your own. Ready, set,  let’s go!

Fitness has three parts: Mind = 40%, food = 40%, and body = 20%. If you can master your mind and control that devil on your shoulder, the other parts are literally a piece of kale.

The Workouts

If you are like myself, time is very limited and for this reason, I prefer shorter, more intense workouts. Currently, I alternate between high intensity interval training or HIIT, and doing yoga/pilates 4-5 days a week.The reason I like to do HIIT is because I can burn an insane amount of calories in a short amount of time. I mix in the yoga, when I need a “break”, and to work on my flexibility and stretching techniques. This is very important because it can approve the overall effectiveness of your work outs. Now, taking 30-40 minutes to get in a good workout is very doable and leaves no room for excuses. My goal is to gain endurance and increase from 4-5 days a week to seven days a week. I am not aiming to lose more weight. But if you are, HIIT is very effective at burning fat. Most of the exercises are cardio-based and supplement using weights or your own body weight as resistance. If you want to burn fat, you need to lift weights. Start off easy and work your way up. A heavier weight will exhaust your muscles and help them get bigger and toned. If the weight is too light, you are not benefiting yourself. Your workout should be challenging, not easy. 

The Food

Give a round of applause for clean eating. More than half the battle of your weight loss/toning, shall we say campaign, is eating. I spoke about this in an earlier post, which I will link here, and I attempted to drill it in your brains that you must eat properly to achieve your weight goals. I try to incorporate a lot of whole foods in my diet like vegetables and fruit and am mostly plant-based, but it is not exclusive of things like eggs, fish, nuts and seeds. I have increased my protein and water intake. I also drink protein shakes, BCAA’s, kombucha and tea. These are the foundation of my diet. I am trying to kick coffee to the curb and decrease my intake of chicken. I hardly eat beef anymore and that is because of the lengthly digestion.

The Mind

The body has the ability to heal itself, but you need to have the right mindset, eat well and exercise to make that happen. If you go into this journey, thinking that “I can’t do it” or “I don’t have the time,” you are doubting yourself before you even get started. Our minds play tricks on us and sometimes will tell us that we can’t succeed. When this happens, power through these thoughts and remember why you started doing this in the first place. So when you are halfway through the workout you  want to quit, don’t stop! Slow your pace and finish the exercise. Remember, how badly you wanted to get off your blood pressure medication, or cure your diabetes or cancer. Remember how much you wanted to fit into that bathing suit that you paid $50 for (way to much by the way) and can’t wait to floss on the beach this summer. #beachbodyinthemaking 

Make the commitment to change your lifestyle for your loved ones, grandchildren or just for yourself. Invest in yourself and in your future, you won’t regret it. You will feel stronger physically and mentally, have more energy and just feel good. Don’t you want to feel good?!

Finally, if you take away one thing from reading this, know this: if you can make one change in your life, it’s a start.

~xoxo, Chera

SaveSave

2

One Comment

Leave a Comment!

%d bloggers like this: