Exercise Workouts: Setting YOUR Intentions

Content by: Lee Agbohlah, BS, Kinesiology & Exercise Science

Did you know you will have more than 6000 thoughts per day? And, of those thoughts, it’s important that to be mindful of your health.

Exercise Workouts:  Setting YOUR Intentions
Calculator

Calculator

PDF

Presentation

Presentation

Author

Being conscious of how active you are isn’t just simply telling yourself you will workout today! It’s a start, but you need to enforce this to be habitual in order for it to take shape in your mindset.

Here’s a few things to help to become mindful in having an active lifestyle.

Schedule your workouts!
Scheduling your workouts like it’s an important meeting for work or a doctors appointment will train your mind to prioritise your workouts.
● Set daily reminders in your calendar with at least 3 alerts so you don’t forget.
● Schedule your workouts at time slots you can make without having to cancel.
● Adapt your schedule when needed with scheduling changes in your life.
● Consistency will happen over time when you prioritize workouts in your schedule.

Organize Workout logs.
How productive are you at work without having systems in place that keep track of productivity? Very unlikely to be able to monitor productivity without those in place, the same is true for your fitness, you need to have records to keep you on track.
● Organize workouts in an app or a spreadsheets to easily have them accessible.
● Set workouts in the correct order to maximize results.
● Keep track of your progress with proper recording.
● Evaluate your workouts to stay aware of your goals.

Write out your goals.
Life can be a roller coaster with the ups and downs throughout a year, and it’s easy to fall off when you lose focus on what matters most. How powerful are your actions when you feel motivated? Imagine how driven you will be when you see your goals everyday.
● Establish a routine of reading your goals out everyday.
● Store your goals in clear view for a daily reminder.
● Set goals that align with your vision.
● Read your goals before you go to sleep to fill your mind when you wake up.

Read! It's an investment in your personal development.
Investing in your mind will have a better ROI than any retirement investment you can contribute to. It will elevate all areas of your life.
Imagine what reading 10 pages a day of a self-help book will do for your mindfulness of your health.
● 10 pages a day is nearly 4,000 pages in a year.
● Train your mind to be aware of your health.
● Establish the habit of reading to build the habit of being active.
● Fill your mind with positive thoughts.

In order to be mindful of your active life it starts with you! Nothing will happen without taking action. Procrastination is the kryptonite to the power you have within you.

To jumpstart your journey, there is a 5 day workout plan for you to do for the next month to help you on the path to your goals. Get going!

Day 1
Squat 3x 15-20 reps
Modified push ups/push ups 3x 8-12 reps
Inverted row 3x 8-12 reps
Glute bridges 3x 15-20
Planks 3x 20- 30 secs
Russian twists 3x 20- 30 secs
Rest as needed

Day 2
Cardio
Choose either option
(A)Walk 30-45 mins
(B)Jog 30 mins
(C)Bike 30 mins

Day 3
Lunges 20-30 reps
Front Shoulder raises 2x 8-15 reps
Post shoulder raises 2x 10-15 reps
Single leg Glute bridges 10-12
Dead Bug 20- 30 secs
Bicycle Crunch 20- 30 secs
Rest as needed

Day 4
Cardio
Choose either option
(A)Walk 30-45 mins
(B)Jog 30 mins
(C)Bike 30 mins

Day 5
Squat 3x 15-20 reps
Modified pushups/push ups 3x 8-12 reps
Inverted row 3x 8-12 reps
Glute bridges 3x 15-20
Planks 3x 20- 30 secs
Russian twists 3x 20- 30 secs
Rest as needed

SoulFireHealthLogo_edited.png