For as long as I can remember I’ve been a planner. I like to write things down and get the ideas out of my head so I can concentrate on implementing my plan. Whether it’s a Pilates class or a coaching program helping my brown belts grading to black I like to have a system to follow. Once a plan is laid out for us we have an easier time sticking to the schedule. This practice can help you achieve a long term goal like improving flexibility building strength losing or gaining weight or preparing for a trip. Getting in shape might be easy but staying in shape requires a plan. That is why no matter what is going on in my life (like preparing to move to a new house) I plan out my Pilates practice. Having a routine takes the guessing out of my exercise because I know that each week I want to include stretching strengthening cardio and functional fitness. Here’s an example of a typical plan for my week: Monday – Stretching and Strengthening with weights and a band Tuesday – Toning and Tabata or HIIT training Wednesday – Cardio and Core – long walk or Bike ride with a core workout Thursday – Foam Roller for mobility and core strengthening Friday – Yoga and relaxation – recovery day Saturday – Strength with heavy weights (circuit training) Sunday – Long slow walk or bike ride for recovery I’m over 50 years old now and I work-out daily to feel healthy and strong yet I’m also keenly aware of how important mobility and recovery is for my body. We can go hard during our work-outs but pushing yourself too hard will lead to injury and burn-out. It is also important to maintain muscle and bone density once you are over 40 years of age and extremely important once a woman is going through menopause. We lose up to 30 % of our muscle mass between 50 and 70 years of age. When you add regular muscle building exercise into your practice you slow down or reverse muscle deterioration. Getting older doesn’t stop us from doing all the activities we want to do but when we don’t make exercise a priority and plan it out we start to feel all the aches and pains of a sedentary life.;
