Are you ready? Yes you are!
If you have opened this post then you have decided to make some changes in your lifestyle to Get Active & Feel Alive! I’m excited to be sharing #ActiveApril with you. I will be doing it too so I’ll need to be accountable to the group as well!
#ActiveApril Week 1
Week 1 is all about getting into a routine and understanding our starting point so we can see our progress over the coming weeks.
This post is long but it contains all the information you will need for the next 4 weeks. If you are truly committed to becoming healthier and active then take the time to understand how the process will work.
I will also be adding reminders to the Sizzling Towards 60 & Beyond – Let’s Thrive Facebook Group to guide you.
REMEMBER: Check with your doctor if you haven’t exercised for a while and get the OK to start. I am not a professional but a guide to support you.
Week 1 – The Plan
Consider your goal and commit to it
Why are you participating in #ActiveApril?
What do you want to achieve?
Write down your answers and look at them regularly.
The following will form the basis of our weekly workouts.
- Take our measurements – See resources section below for how to take measurements. – Week 1 and end of Week 4
- According to the American National Heart, Lung and Blood institute waist circumferences measurements higher than 102cm or 40 inches for men or higher than 88cm or 35 inches for women indicate obesity as a risk factor for cardiovascular and metabolic disease.
- Select and try on an outfit that is a bit snug that you will try on each week. You can weigh yourself if you wish but scales can add pressure. You will know if you are losing weight when you try on your outfit each week.
- Keep a food diary – Week 1
- Record your daily activity. This will include your physical activity as well as ways you exercise your brain and connect with your spiritual side.- Weeks 1 – 4
- Daily activity Monday to Saturday – 20 – 30 minutes of physical activity including a 5 minutes of Warm up and 5 minutes of Stretching after your Workout.
- If you already have a program or personal trainer and prefer to work to that then go for it! It is all about being active.
- If you don’t have a regular exercise program then follow this:
- Monday/Wednesday/Friday – Strong Healthy Woman Video (see below) + Stretching
- Tuesday/Thursday- Cardio such as walking, running, cycling or swimming + Stretching. Cardio means increasing the heart rate so a brisk walk not a stroll.
- Saturday – Mindfulness Walk or Yoga
- Sundays – Rest & Recovery days
- DON’T OVERDO IT IF YOU ARE NEW TO EXERCISING
- Daily Mental Exercise – 20 minutes for puzzles, crosswords or anything that makes you think. Weeks 1 – 4
- Daily Spiritual Connection – 10 – 20 minutes to reflect, pray, meditate or journal Weeks 1 – 4
- Drink Water – CLICK HERE FOR THE STRONG HEALTH WOMAN WATER CHEAT SHEET
Food diary and why we need it!
Complete the Food Diary daily for seven days. Record everything you eat and don’t cheat. Click HERE to Download your Food Diary.
Why keep a food diary?
- A food diary helps you become aware of what you are eating and how much you are eating, and the type of food you are eating.
- Nutritionists and dietitians uses a food diary to assess your diet and for the purpose of setting goals.
- It can be hard to remember what you’ve eaten at the end of the day so it’s best to record things as you go.
- Even if you think you have a great diet, you may be surprised how often hidden calories sneak into your day.
Weekly Planner
Complete the Workout sheet for five days, including physical, mental and spiritual activity. Don’t forget to record your wins and don’t be ashamed to record your struggles. Click HERE to download your worksheet.
Other Resources
Strong Healthy Women Video – I Am Strong You will need some handweights for some of the videos
Warm Up Exercise Examples CLICK HERE
Stretching Examples CLICK HERE
How to take Body Measurements CLICK HERE
Exercising your Brain – Need some ideas for puzzles, crosswords? CLICK HERE
Spiritual Connection – I’ve provided a link with several Mindfulness Apps you could try. CLICK HERE
Yoga – I love Yoga with Adriene. I follow her on YouTube and do my practice at home. CLICK HERE
Don’t forget to check into the Sizzling Towards 60 & Beyond Facebook Group each Friday. If you aren’t on social media, just leave a comment on the Weekly Planning post.
34 Comments
Great detailed information. I am very intrigued by the Mindfulness apps. Thank you, Sue!
Thanks Erica! It is pretty detailed but I hope it covers all the needs of everyone. Yes the Mindfulness Apps are worth looking at for sure. Have a great weekend and great to have you joining me for #ActiveApril. I’m now off for a run. x
Ready and waiting! I have stalled at present in activity and weight loss so this will kick start it again! Out with a journal to write down goals and progress!
Excellent Di! We can support, motivate and inspire each other. Love your enthusiasm! xx
Very sensible information here Sue. I’ll be participating in #ActiveApril but by continuing with my regular program. Will share on SM
Hi Jen, I’m sure you can add some wisdom for us so feel free to post in the FB Group, I would love your input. Don’t work too hard and have a great weekend. xx
Thanks for such a comprehensive post, Sue. We are about to leave on our sailing trip tomorrow and therefore absolutely exhausted! Our meals will be limited to things we can easily prepare while living on the boat…I already have prepared several plant based meals that need only to be reheated; I don’t plan to try to lose any weight as I am quite slim already. We will walk a lot when we are able to get off on land, but sailing is very strenuous – just not very aerobic. Not sure how much I will be able to participate until we get home, but am with you all in spirit!
Have a fabulous time Nancy and I am enjoying reading your posts about your changes in diet. x
Hi, Sue – Thank you for this incredibly comprehensive plan. There is truly something here for everyone. Thank you also for including so many valuable resources. I look forward to checking them out. Wishing us all a very #ActiveApril!
My pleasure Donna although you are inspirational with your hiking and your planned walk in May. xx
Not sure i want the food diary but I am stepping up the physical and mental exercise daily….#Lifethisweek
Good for you Lydia. Any change to improve our health and fitness is positive. Have a great week! x
Such great advice! You are such an inspiration.
I love how you included daily mental exercise and a daily spiritual connection. These are so important also in our overall health, besides the physical aspects.
Thanks for a great post!
I believe that to truly be health we need to incorporate mental exercise and daily spiritual connection. Have a beautiful week and here’s to #ActiveApril x
Lots of challenges here Sue – I’ll be keeping to my daily walks and making sure I go twice a day to get at least 45 mins in (that’s about 8,000 steps which isn’t too bad). I’m also trying to be more mindful with my eating in the hope of cutting down a few kilos over the next few months – slowly slowly! Gentle Gym is also challenging my brain/co-ordination and I get to use weights for part of it, which is a good thing too. Looking forward to following along with #ActiveApril xx
You’ve got it all covered Leanne and I love the variety you have in your exercise. Good idea to break up the working to twice a day I think that is a great idea. Glad you will be following along #ActiveApril. xx
I have a 10k mid month so I’m looking forward to that! I keep a food diary on my fast days on 5:2 but you’re right, a food diary really keeps you accountable so I’ll try and track what I eat on the other 5 days too! Hope your April is active and fun!
We have the Mothers Day Classic that my daughter and I run every year in memory of my Mum who died from breast cancer. We then have a half marathon in June. I’m interested in the concept of the 5:2 so I need to find out a little more about that. Good luck with the 10km! x
This is so impressive Sue. You’ve put so much thought and work into Active April and so many people will benefit! Unfortunately I’m not well at the moment. Seem to have some bug. It means I’m not keeping up with things at the moment and just want to sleep all the time. I did however still go to pilates this morning. I figure if I roll out of bed and go – it will all be done and dusted before I even really know how I’m feeling. Once I’m feeling a bit better I’m more likely to tune in and benefit from all the work you’ve put into this. Have a wonderful week Sue! xo
Sorry to hear you aren’t well Min but good for you in going to Pilates. Sometimes we don’t feel like doing anything but once we have we feel better. You can always start #ActiveApril in May because I’d love us all to keep going and finding that happy balance for a healthy lifestyle. Take care. xx
Hi Sue, thanks so much for all your work in putting this together for everyone to follow. I’m also doing a 30 day health and well being challenge so will use this to ensure I stay on track. I’ve registered for the Mothers day Classic in Canberra in May so will need to get out and do some actual running! #lifethisweek
Hi Deb, your 30 day health and well being challenge sounds interesting. I’d like to know more about that. You will be fine for the MDC, I’m doing it with Rachel. x
Oh man, the food diary bit will be my downfall especially with Easter and a trip this month. But fear not, I will be active this April all the same!
SSG xxx
Yes the timing isn’t great is it SSG? However, you certainly are being Active in preparation for your half marathon.
Hi Sue – Thank you for a comprehensive plan and links to resources. I plan to continue staying active for sure, and keep track of my health-related activities. Have an enjoyable #Active April! #lifethisweek
Hi Natalie, it helps me as well as my readers to actually writing something this detailed. I’m always impressed by your active lifestyle and know that you are certainly Active & Feeling alive!
Sue, this is such a comprehensive, yet do-able and motivating post to encourage physical activity and fitness! I will link this post to my fitness post on Friday! Have been a bit under the weather with a mild chest cold and allergies on top of it all, but I did a great 60-minute GroupX workout at the gym today and just came back from a quick 20-minute walk with my hubby and pooches!
Hi Terri, thanks for the positive response and I do hope that it helps others to get moving and active in all areas of their lives. Thank you also for linking in your post. I hope you are feeling better and the GroupX workout sounds very interesting. I would like to know more about that. Walking the dogs and spending time with your hubby is a great way to be active and healthy. Have a great week! x
You certainly have found your calling with your approach to fitness and wellness Sue. Congratulations on your initiative.
Thank you for linking up for #lifethisweek. Next week’s optional prompt is Share Your Snaps. 15/51. Hope to see you there! Denyse.
Thanks Denyse. I’m no expert but if I can inspire or motivate someone else then that makes me feel great. Thank you for your positive words of encouragement. x
Thanks Denyse. I’ve just finished a Health & Nutrition Coaching Course as well as a Life Coaching Certification so I’m hoping to share my new found knowledge with everyone so we can all be healthier and happier. x
Thanks for the backstory. It’s always interesting getting to know more about someone and I love all the old pictures. I did the workout video and I appreciate the link the crossword puzzle. I’ve missed doing them.
Hi Jennifer, yes it is good to learn more about each other and our lives because sometimes what we see now might not have always been. I enjoy the video workouts and also doing the Yoga with Adriene. I haven’t done crossword puzzles for years. I had an uncle who was very good at the cryptic ones but I”ve never been able to master those. x
Hi Jennifer, I wasn’t sure about writing my story but then realised that my readers would be able to know that I have struggled too. I enjoy the workout videos with Strong Healthy Women and I haven’t done a crossword for ages but they can really make us think. Have a great week! x