Starting a new exercise program is easy. I’ve done it a thousand times.
I get it. We all start new exercise programs with the highest of hopes. Hopes that this time we’ll actually enjoy working out. Hopes that nothing will ‘come up’ and get in the way of our workouts. Hopes that that old college injury won’t flare up again. Hopes that finally, this time around, exercise will ‘stick’.
The thing is, hope is not enough.
Sticking with an exercise and nutrition plan requires that you create new habits and develop new mindsets. Healthy new habits to replace the old habits that are no longer serving you. Positive new mindsets that acknowledge the non-scale related benefits of exercise and clean eating.
Habit creation takes time. Experts disagree on exactly how much time, but it seems that at least three weeks of conscientious work are required to turn new behaviours into ‘just another part’ of our regular routine.
Most people who start a new exercise program fail to make it to the third week. Often times, they start off with a bang. Ambitious exercise schedules are created and complete diet overhauls planned. After missing a workout or three and succumbing to an evening of beer and chips they give up, convincing themselves that this wasn’t the right time to start a new program and that next month will be different.
In order to succeed, people needed assistance with consistency, motivation and forming new habits around exercise and nutrition.
In an effort to help, I created the 21-Day ‘Re’-Bootcamp program.
Beginning December 1st and running through to December 21st, it’s the perfect time to get a jump start on your 2015 resolutions.
The program’s mission? To help both newcomers to exercise and those returning to it after injury, illness or plain old ‘time off’, develop new fitness and nutrition habits. Habits that will in turn, help them in their desire to become long-term, independent exercisers.
The program is 3 weeks in length and includes:
- weekly workouts; 2 strength and 1 cardio (each with two different levels of difficulty/intensity; one for beginners and one for intermediate exercisers), illustrated descriptions of all exercises and a blank, downloadable template to record workout details on
- daily emails; for accountability, motivation and inspiration (it’ll be just like I’m perched on your shoulder encouraging you to re-commit daily)
- nutritional information; information about healthier food choices, macronutrients (carbohydrates, protein and fats), portion sizes and meal planning
- recipes; some of my favourites as well as links to Pinterest boards I’ve created to support the nutritional needs of regular exercisers
- a support group; participants can meet and share their experiences with the program in an ‘invite-only’ Facebook group
Frequently Asked Questions:
- How do I sign up? Click through to the registration page and add your name and email to the sign up form. Easy-peasy. You’ll receive a confirmation email shortly, including a complimentary copy of my e-book, “5 Steps to Exercise Happiness”. Reading it will give you a better understanding of my exercise philosophy and the rationale behind the ‘Re’-Bootcamp program’s design.
- How much does it cost? Absolutely nothing. It’s FREE. Consider it an early holiday gift, from me to you. You’re welcome!
- Do I need to belong to a gym to participate? The workouts require minimal equipment. Just a few pairs of dumbbells, a yoga mat, a resistance band and a stability ball. They can be performed at home or at the gym.
- How much time will the workouts take? Both the strength and cardio workouts can be completed in under 20 minutes. The workouts are purposefully designed to underwhelm you. They are not fancy, but meant to help you create a firm, fitness foundation. A foundation that can be built on once you’ve got consistency nailed down. My goal is to help you create a schedule that you can easily accommodate, leaving you feeling successful and your body wanting more.
- Will there be other homework? Yes! I’ve sprinkled several tasks and challenges throughout the 21-day program. Most require very little time and of course, the more you put into making change, the more you’ll get out of the program. Expect to spend 5 to 10 minutes each day reading the emails and exploring the resources I’ll be sharing in them.
- I have an injury. Can I still participate? It all depends on the injury. While I can’t individualize a program for each participant, I can suggest modifications for common limitations. You can ask for help in the Facebook group and I’ll do my best to accommodate. At the very least, you can participate in the nutrition and mindset portions of the course.
- Why now? Christmas is right around the corner. The program runs from December 1st through December 21st. Smack dab between American Thanksgiving and Christmas. What better time to start creating new habits than the season when we’re all looking for ways to avoid overindulging? Even better? When everybody else is making their New Year’s resolutions, you’ll already have an entire month of new routines under your belt.
Registration is open today through Friday, November 28th at 6:00 pm PST (I need a couple of days to make sure you’re all on the list, receiving my emails and a part of the Facebook group).