The Hot Mommas Fit and Fabulous - MISSION THIRTEEN

 

Getting your Recommended 

Dose of Exercise   

 This is the 13^th week of the Hot Momma’s Fit and Fabulous Fitness Group! I am so blessed to be able to work along with such amazing women on our mission to attain a healthy lifestyle.  This week is all about ensuring we are getting the recommended dose of exercise!

Did you know that there is an actual “Prescription for Exercise”?  Well, there is and it is set by the American College of Sports Medicine.   To ensure you are getting your correct dose of fitness, create your fitness schedule or continue to use the schedule you received via Mission ONE. If you would like a new one email me at hotmommasfitandfab@gmail.com.  

This week’s Mission is to follow these recommendations:

1) Cardiovascular Exercise: Work this week to get in 3-5 Cardio Workouts. These workouts should be 20-40 minutes in length and should get your heart pumping to a moderate heart rate zone. If you are unsure of what that is, you can use the simple "talk test" method.  If you can talk in short bits (simple one-two word answers) you are most likely in the moderate zone. You should not be able to casually carry on an entire conversation with your workout partner, on the other end you should not be so winded that you cannot speak at all. The moderate zone falls between these two extremes.

2) Strength Training: This week you should strive to get in 2-3 Days of body toning / strength training workouts. These workouts should cover your entire body and consist of a minimum variety of 8-10 exercises each workout day.

3) Flexibility Training:  The component that is often overlooked is stretching. When in actuality this component is of utmost importance. Flexibility training should be done 3-5 days per week.  It should be done at minimum after every workout.  10 minutes of a total body stretches will be very beneficial.

You have your Rx, get out there and get started right away! 

Not Yet a Member of The Hot Mommas Fit and Fabulous Online Fitness Group? Join TODAY! Email hotmommasfitandfab@gmail.com with your name and email address to join the fun & receive all of the downloads, info, etc!

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The Hot Mommas~Fit and Fabulous MISSION ONE

Set Goals, Get Organized & Get Started

Good Morning Hot Mommas!!

Did you get your "Getting Started" Email Package today? Read Through your Welcome PDF & then take on this Mission!  If you did not recieve your package - send me an email at thehotmommasfitandfab@gmail.com

1) SET GOALS: Set your healthy living goals.  Those who write down goals are far more likely to succeed. Print out your Hot Mommas~Fit and Fab Healthy Living GOAL SHEET (received via email pdf for those signed up).  You are even more likely to accomplish your goals, if you place this in a highly visible place (one you see multiple times per day). Another tip for successful goal setting is to share them. Tell someone about your plan – Post it on the Hot Mommas Blog Post if you are brave enough to have overwhelming support!

2)  GET ORGANIZED: Print out or save your Hot Mommas~Fit and Fab Workout Calendar. (also received via email for enrollees). Decide what is practical for your life.  You need to make this schedule based upon your current activity level, life, etc.

3) GET STARTED: There is NO better time than now to get moving – DON’T wait until tomorrow – your workouts begin TODAY! Go out (or stay in) and BE ACTIVE

If you are a Beginner or a Returner: Start off gently – ease yourself into working out by doing moderate activities (walking, bike, light toning exercises).

NOTE: If you are waiting for a medical release to exercise – this mission can still be completed by setting up your Calendar, and getting everything organized to get off to a great start!

If you are a Pro: Look at your current routine & see where you may need some tweaking.  Add in something new, increase your intensity level or amount of time spent with your workouts.

***Comment here that you received this Mission. THEN Comment back here once you have set your goals, workout schedule and have started rolling (i.e. At least one workout down). The more you comment, the more Participation Points you earn + the more you help and inspire yourself and others!

Here are some resources to get you started with your workout plan. Upcoming Hot Mommas Blog Posts will include many exercise ideas for you to add to your routine as well. 

The American College of Sports Medicine (ACSM) is the Gold Standard of Physical Fitness Guidelines in the US and the world for that matter.  They have many informational resources available. I have worked with (and for) ACSM for my entire career. I highly endorse their information. Here are a few video links that I feel may get your schedule on track. Although slightly cheesy J the videos do have good info!

For Help Determining Types of Cardio Workouts (Aerobic) ~ Check Out:

http://a.blip.tv/scripts/flash/stratos.swf?file=http%3A%2F%2Fblip.tv/rss/flash/905993&showplayerpath=http%3A%2F%2Fa.blip.tv%2Fscripts%2Fflash%2Fstratos.swf&feedurl=http://BHV.blip.tv/rss/flash&brandname=blip.tv&brandlink=http://blip.tv/%3Futm_source%3Dbrandlink&enablejs=true

For Help Determining Your Intensity of Cardio Workouts ~ Check Out:

http://a.blip.tv/scripts/flash/stratos.swf?file=http%3A%2F%2Fblip.tv%2Frss%2Fflash%2F906066&showplayerpath=http%3A%2F%2Fa.blip.tv%2Fscripts%2Fflash%2Fstratos.swf&feedurl=http://BHV.blip.tv/rss/flash&brandname=blip.tv&brandlink=http://blip.tv/%3Futm_source%3Dbrandlink&enablejs=true  

For Help Getting Started with Strength Training (Toning) Workouts ~ Check Out:

http://a.blip.tv/scripts/flash/stratos.swf?file=http%3A%2F%2Fblip.tv/rss/flash/906308&showplayerpath=http%3A%2F%2Fa.blip.tv%2Fscripts%2Fflash%2Fstratos.swf&feedurl=http://BHV.blip.tv/rss/flash&brandname=blip.tv&brandlink=http://blip.tv/%3Futm_source%3Dbrandlink&enablejs=true

For Help Getting Started with a Stretching Routine ~ Check Out:

http://a.blip.tv/scripts/flash/stratos.swf?file=http%3A%2F%2Fblip.tv/rss/flash/906321&showplayerpath=http%3A%2F%2Fa.blip.tv%2Fscripts%2Fflash%2Fstratos.swf&feedurl=http://BHV.blip.tv/rss/flash&brandname=blip.tv&brandlink=http://blip.tv/%3Futm_source%3Dbrandlink&enablejs=true

Not Yet a Member of The Hot Mommas Fit and Fabulous Online Fitness Group? Join TODAY! Email hotmommasfitandfab@gmail.com with your name and email address to join the fun & receive all of the downloads, info, etc!

Follow us on Facebook

“LIKE” The Hot Mommas~Fit and Fabulous