September Workout/WORKING OUT WHAT DO WHAT YOUR BODY FEELS LIKE MEANS/time management/you don’t need to exercise as much as you may think.

Think The Slimming Calendar is turning into its’, ‘own thing’. If it works for you just use it!!!

Summary of overall stability in The Slimming Calendar

Overall Stability: This is the feeling of having a solid foundation in life, with a sense of purpose and direction, and the ability to adapt to change while maintaining a sense of control.

July was detox

(with very little exercise unless in the mood)

August was maintenance

September is about upping fitness levels a bit after detox.

October is defy gravity which is quite hard

Then November is not a detox now due to discoveries about detox bloating for a few months; hopefully get the nerd to write it up for you as I’m not a writer.

but Nutritional November and The November Workout.

And:

Then 8 days off Exercise

Looking forward to 8 days off exercising.

Then not so dry January

My body feels like exercising off Christmas and having a few drinks to stay warm, we still celebrate the new year in January so we do seasonal detoxing to suit us now instead.

After August I’m finally starting to work out what, ‘do as your body feels means.‘

I’m quite a slow learner so you may of already sussed this out. If you are as confused as me hope this helps.

I realise sometimes time is against us, or sometimes we feel tired, while other days we feel energetic or crave a jog or want to work off food & alcohol.

Therefore exercise isn’t set in stone.

Certain aspects of it are like weights 3 times a week and a rest in between, but even this can float a bit if it doesn’t fit our lifestyle that day.

Moderate exercise can be yoga, dance or walking so your quota per week could be anything you choose.

e.g. My time has run out today, I got little sleep but want to complete my exercise quota for the week.

Solution

Switch Wednesday with Thursday.

I can still have a day off between weights, will hopefully get some sleep and feel re energised by the yoga, will get better results exercising in the mood.

I’ve been doing this since I started but without realising; sort of staying cool on the go as opposed to methodically focussing.

Time Management

In August I worked out how much exercise I needed to do.

By doing this I have the amount of time each workout takes.

This way I can workout a window for say 20 minutes intense exercise in a 1 hour window of freetime. Really handy if your day changes from day to day like mine and you can’t organise a set routine.

I was doing it subconsciously with transferable skills, but I much prefer it written down. A lot easier and faster to do.

A good idea would be for you to just do the walk and jog routines in September to get the gist, then use the system from Collage video in October or do defy gravity again. I will be scheduling the time again so it is easier to fit in your routine.

The video below is obviously the go to video when you are short of time.

In August finally tried Lesley Sansone:

Switching to this for my 3 day weights.

Tried just the weight section after Pilates, you don’t even need to do the jog section, just on energetic days.

This fits really well with Japanese September and The walk challenge.

Just need to add it all up.

This month I want to up my fitness levels and prepare for Defy Gravity. Also need ro reduce unwanted bloat.

To increase fitness and reduce bloating, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, alongside strength training at least twice a week. Spreading this activity throughout the week, along with incorporating daily movement and specific exercises like walking after meals or yoga poses, can help alleviate bloating.

Aerobic Exercise:

Moderate-intensity:Activities like brisk walking, cycling, or swimming. Aim for 150 minutes per week, spread throughout the week.

Vigorous-intensity:Activities like running, intense cycling, or team sports. Aim for 75 minutes per week, spread throughout the week.

Combination:An equivalent combination of moderate and vigorous intensity activities is also effective.

Strength Training:

Work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days a week.

Use a weight or resistance that tires your muscles after 12-15 repetitions.

Specific Recommendations for Bloat Relief:

Walking:A 15-minute walk after meals can help improve digestion and reduce bloating.

Yoga:Certain poses like Child’s Pose, Happy Baby Pose, and squats can help relieve gas and bloating.

Daily Movement:Incorporate movement throughout the day to keep things flowing and combat gas buildup.

Additional Tips:

Reduce Sitting Time: Break up long periods of sitting with movement.

Listen to Your Body: Pay attention to how your body responds to different types of exercise and adjust accordingly.

Hydration: Drink plenty of water to help with digestion.

Diet: Consider dietary changes to further reduce bloating, such as avoiding foods that trigger bloating for you.

Google Search

Even if weight loss isn’t the primary goal, engaging in regular cardio is crucial for maintaining overall health.

The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both, ideally spread throughout the week. This can be achieved through various activities like brisk walking, cycling, swimming, or jogging.

To lose weight effectively, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise. This could be broken down into shorter sessions throughout the week. Additionally, incorporate strength training exercises on two or more days a week.

Breaking it down:

Aerobic Exercise:Moderate-intensity activities include brisk walking, cycling, or dancing. Vigorous-intensity activities include running, swimming, or team sports.

Strength Training:Focus on exercises that work all major muscle groups, such as using weights, bodyweight exercises like push-ups and squats, or activities like yoga and Pilates.

Combining Exercise and Diet:While exercise is crucial for weight loss, it’s also important to consider your diet. Creating a calorie deficit (burning more calories than you consume) is key for weight loss.

Important Considerations:

Consistency is key:Regular exercise, even in short bursts, is more effective than infrequent, intense workouts.

Listen to your body:Don’t push yourself too hard, especially when starting. Gradually increase the intensity and duration of your workouts.

Find activities you enjoy:This will make it easier to stick with your exercise routine.

Consult with a healthcare professional:If you have any underlying health conditions or concerns, it’s always a good idea to consult with your doctor before starting a new exercise program.

To lose weight effectively, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise. This could be broken down into shorter sessions throughout the week. Additionally, incorporate strength training exercises on two or more days a week.

Breaking it down:

Aerobic Exercise:Moderate-intensity activities include brisk walking, cycling, or dancing. Vigorous-intensity activities include running, swimming, or team sports.

Strength Training:Focus on exercises that work all major muscle groups, such as using weights, bodyweight exercises like push-ups and squats, or activities like yoga and Pilates.

Combining Exercise and Diet:While exercise is crucial for weight loss, it’s also important to consider your diet. Creating a calorie deficit (burning more calories than you consume) is key for weight loss.

Important Considerations:

Consistency is key:Regular exercise, even in short bursts, is more effective than infrequent, intense workouts.

Listen to your body:Don’t push yourself too hard, especially when starting. Gradually increase the intensity and duration of your workouts.

Find activities you enjoy:This will make it easier to stick with your exercise routine.

Consult with a healthcare professional:If you have any underlying health conditions or concerns, it’s always a good idea to consult with your doctor before starting a new exercise program.

Similar or the same as maintaining.

The main thing to do is listen to your body but do the least amount, at least each week.

Doing the September Walks after meals.

An evening walk is an exciting way to do September.

We used to do evening walks a lot due to working.

You can opt for morning walking, evening walking or a combination depending on your work schedule lifestyle.

I’m switching it around with jogging and yoga and dance.

This month is therefore walking, jogging, dance and yoga (like last month.)

The September walk challenge will be on the slimming and fashion calendar for you, so just bookmark in chrome and scroll down each day.

Apparently it is better to jog on carpet or areas that are soft outside as oppose to hard areas outside like pavement or concrete. If so jogging inside is perfect.

Exercise Planner

There are a few examples for you to choose from, depending on what, ‘YOUR BODY’ needs:

Doing a Walk a day

The September Challenge

Just bookmark the September slimming and Fashion calendar into chrome bookmark and scroll down to a different walk every day.

	Exercise	Intense	Moderate	Tick Box
Monday	Walk		30
Tuesday	Walk & Spa Day		30
Wednesday	Walk		30
Thursday	Walk		30
Friday	Walk		30
Saturday	Walk		30
Sunday	Walk	Spa day	30
Total			210

I think we should try and do strength as well, but if you are just starting out and have weight to loose like I did, you might not feel up to doing much else. This is really do able and the next step on the ladder after August.

This is great if you can’t fit weights in for any reason like work or if you are on holiday and so forth.

Really good news something so easy to do works.

This is how the French stay slim.

You do have to do it every day though, although according to the guidelines you can have a day off.

Walk and weights with two days off

	Exercise	Intense	Moderate	Tick Box
Monday	Walk & Weights		40
Tuesday	Spa Day
Wednesday	Walk & Weights		40
Thursday	Walk		30
Friday	Walk		30
Saturday	Walk & Weights		40
Sunday		Spa day
Total			180

I like my two days off, so adding weights 3 times a week allows you to do this.

What I’m doing

Ideally I want to walk outside again as well as exercising inside as I just enjoy it.

This month I’ve created this workout from what I learnt in August.

	Exercise	Intense	Moderate	Tick Box
Monday	Morning routine Pilates & Weights abs Quick fit cooldown		20 10 10 15
Tuesday	Morning routine Spa Day
Wednesday	Morning routine jog & Weights abs Quick fit cooldown	20	10 10 15
Thursday	Morning routine yoga		30
Friday	Morning routine Dance		35
Saturday	Morning routine jog & Weights cooldown	20	10 05
Sunday	Morning routine Spa Day
Total		40	170

This is more than you need ~ but it says at least.

You could just do the moderate exercise and it would be enough, think you may need to warm up a bit before doing weights.

I’m doing this much this month to address all the areas I’ve got problems with, I could not do dance and have another day off but want to keep up my spins and work on my waist.

The equivelent of either:

~ 125intense

~ 250 moderate

Quite like that it is over if you are short of time one week you can miss a day and still get enough exercise ~ I did that on bank holiday.

If you are up for it another week you could do more.

Or if you prefer you could work it out exact, might try that next month.

n.b. Morning Routine

I’ve started doing a little stretching morning routine ~ just ones for my problem area. Kept it up for a while now, so hopefully it will become a habit. I try to do it every day, but occassionally I miss a day if not in mood. It is like the daily dozen but I do it from memory, might incorporate some of that. It is roughly 5 mins a day that adds up to 35 mins of moderate exercise a week. It is enough to start with if you are new to exercise or not done it more a while, but then you need to add a bit more at least 115 minutes of moderate exercise a week.

You could just do the moderate exercises and that is enough. If you do the jogging as well that is a bonus.

Or do just yoga on Thursday and Jogging instead of walking on Saturday and Wednesday.

Exercise Planner

Hopefully you are looking at these tables and can see the way you want to go forward.

Your taste could be completely different to mine so browse Collage video for choices to fill your table.

@CollageVideoFitness

As long as you do the basics you can do more but not less.

Blank Exercise Table for you to copy and fill in with exercise of your choices

	Exercise	Intense	Moderate	Tick Box
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total

I use the duplicate button, you can copy it into your wordpress, then the colums get bigger the more words you add.

Or roughly draw a table in pencil with a ruler.

Once you get the right size you can draw it in with pen.

You could duplicate it to create a new one every month.

You could go on to get a maintenance file folder with plastic sheets to store all your maintenance projects ~ recipes, workouts and so forth.

Or just collect it up on blogger/wordpress.

September Workout

I’m doing something different this year if you fancy a change.

Adding The Quick fit cooldown to address my posture problems.

Monday

Morning Routine

Pilates 20 mins

Just the Weights 10 mins

Abs = 10 mins

Cooldown = 14 mins

54 mins

Tuesday

Morning Routine

Spa Day

Wednesday

Morning Routine

Jog 20 minutes

Weights 10 minutes

Abs 10 mins

Cooldown 14 mins

54 Minutes

Spa Afternoon

Manicure/Pedicure day

Thursday

Morning Routine

Yoga

Yoga Playlist

30 Mins of Moderate exercise

Spa Afternoon

Cellulite Treatments

Friday

Morning Routine

40 Mins of Moderate Exercise

Moderate 35 minutes

It is good to rotate the two each month

Saturday

Morning Routine

30 minutes

The weight segment on this is faster than the Zsa Zsa Gabor one so I’m switching to this 3 times a week instead.

If you prefer the Zsa Zsa Gabor one you can stick with that as it is longer.

Cooldown Walk 5 minutes = if you want more of a cooldown

Sunday

Morning Routine

Spa Day

Conclusion

Finally feel like I’m getting somewhere with my fitness.

I’m not bothered about being skinny and unhealthy, but I do want to be fit and healthy.

It has taken a couple of years but I’m getting back to the old me.

The Lesley Sansone too busy to workout workout has reminded me of school somehow?

I liked P.E. at school.

Really like running and jogging.

I used to jog outside on a natural path in the countryside.

You obviously get more done faster.

Then if you are tired one day or week you can just do walking instead but takes twice as long.

Love yoga and dance so keeping that this month too.

TIME MANAGEMENT

As I now workout how long each workout is I can schedule it into my day a lot easier.

If you haven’t got time for exercise but want to exercise, I recommend this technique.

If you still haven’t time for exercise I recommend you take time out to sit down and workout little ways of reducing your workload.

If you are making excuses because you don’t want to exercise I recommend you put your health first and look at the moderate examples of exercise.

They are really simple and easy to introduce, but will make you feel a whole lot better.

If aerobics horrifies you, don’t let it put you off being healthy; it is obviously not the only way to be healthy.

I like aerobics as we did it at school and I liked the 100 metres but I also love yoga. I’m not fond of weights but need to do some so finally found my answer. You may prefer weights so could do more.

Will keep travelling on this fitness journey and hope this helps you too.

Whoever you are you deserve this.

You can be fit and healthy forever with this table as you can even just walk outside like March in March.

Enjoy the September Workout.

Saphire

n.b.

Introduced spa days into this timetable if you want to get your looks back like I’m trying to do.

Storing ideas up for Home Spa Treatments here