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#FITDC fitness planner 2019


#FITDC


From the Mayor #FITDC is the citywide health and wellness initiative launched in 2015. I want to encourage District residents to live a healthier lifestyle by providing access to fitness and nutrition resources throughout the District. With classes, training, and elevated fitness events in all eight wards, #FITDC has positioned itself as the District’s #1 option for residents to live a healthy and active lifestyle for free. Our goal is to provide resources, community partnerships, and engagement in order to pursue and sustain healthy living in the District. Use this planner throughout the year and help DC reclaim its title as the #1 Fittest City in America.

Join the movement. Find your fit. #FITDC.

- Muriel Bowser Mayor of Washington, DC

fitness planner 2019


#FITDC

How To Use This Planner Learn

Achieve

Plan

• Let’s face it. You wish you had more time to exercise and it’s easy to lose sight of your fitness goals when you have a busy schedule. Using this fitness planner will help you make the most of the time you do have. • It’s time to take what you know about your body, as well as what you can expect from your daily schedule, and discover the best path to reach your fitness goals.

• What are some reachable fitness milestones that you would like to pursue? Is it running a marathon? Trying CrossFit for the first time? Establishing a new diet? • Or maybe it’s more personal and specific to your body. Do you want to build muscle, shred fat, or increase your endurance level? No matter the destination, this fitness planner will be the road map on your fitness journey in 2019.

• Look over the table of contents below and keep an eye out for useful fitness tips throughout this planner. In the next section, you can jot down your shortand long-term goals and use our calendar to keep track of your efforts. • Challenge yourself, and hold yourself accountable. Commit to fit, and find your fittest you.

Table of Contents Look for special tips and tools for success on pages marked in red.

Planning For Your Goals Signature Events in 2019 Workout Planner January February March April May June July August

5 6 7 8 9 10 11 12 13 14 15

September October November December Nutrition Tips Nutritional Planner Your Year in Review Planning for 2020

16 17 18 19 20 21 22 23


#FITDC

Planning For Your Goals Short-term: get more sleep drink more water cut back on junk food try a new fitness class cook healthier meals eat more fresh produce

Long-term: adopt a new diet and stick to it reshape my arms, legs, stomach, back sit less, have more energy lose 5 lbs. (30 days), 10 lbs. (90 days), 15 lbs. (365 days)

In 2019, I will go... from trial

to routine

to lifestyle

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#FITDC

Signature Events in 2019 January 2019 - #FITDC Fresh Start 5K

Kick off 2019 in the fittest way possible with a New Year’s Day 5K February 2019 - #FITDC Cupid’s Revenge

High Intensity Interval Training just in time for Valentine’s Day. March 2019 - #FITDC Women’s HerStory 5K Run/Walk

Celebrate women’s history with #FITDC and the National Women’s History Museum April 2019 - #FITDC Earth Day Plogging

An organized community run that includes a clean-up effort at local D.C. parks May 2019 - DC Bike Ride with #FITDC

20 miles of car-free biking with monumental views and a finish festival June 2019 - #FITDC Sunset Spin Fest

A scenic outdoor spin event with great music and sunset on the Anacostia River July 2019 - #FITDC Fitness Crawl

Like a pub crawl, but for exercise. Drinks afterwards though. August 2019 - #FITDC Splash and Dash

The surf and turf of fitness events, test your amphibious might. September 2019 - #FITDC Zone at RecDay

An all-day fitness exhibition showcasing the best instructors and programs #FITDC has to offer

@myfitdc

myfitdc.com


#FITDC

Workout Planner Get Moving Aerobic exercise that gets your heart pumping is essential for toning muscles, building endurance, strengthening immune systems and preventing overall age-related body decline. So whether it’s running, walking, swimming, dance, or recreational sports, cardio is the backbone of any sound fitness plan.

Build Strength Adding muscle fights fat and makes it easier for you to burn calories. So it’s always a good idea to incorporate resistance training into your exercise routine. With greater muscle mass and endurance, you’ll be stronger in every aspect of your daily life.

Give it a try... • Swimming • Dance • Tennis • Kickboxing • Indoor Rowing • Kickball

Give it a try... • Weight lifting • Bootcamp • Barre • Pilates

My Exercise Plan Sunday

Monday

Tuesday

Wednesday

Increase Flexibility It’s important to remember that routine exercise can still put stress on the body. And one of the best ways to avoid injury is to commit to stretching and improving your range of motion. Yoga, pilates, and other low intensity forms of exercise can be very impactful.

Give it a try... • Yoga • Instructor-led stretching

Challenge yourself to create an exercise plan for a week and stick to it. Be honest about your abilities and your stage of fitness. Build in rest days and light work as you see fit.

Thursday

Friday

Saturday

Try to mix in solid amounts of cardio, strength, and agility in order to keep your body guessing. That will ensure the best overall results. But no matter what your plan looks like, commit to it and hold yourself accountable.

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#FITDC

January 1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

3 Cardio: Strength:

min. min.

4 Cardio: Strength:

min. min.

5 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? 6 Cardio: Strength: Stretch:

min. min.

7 Cardio: Strength:

min. min.

YES NO

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8 Cardio:

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Strength:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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13 Cardio:

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Strength: Stretch:

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Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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20 Cardio:

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Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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27 Cardio:

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Strength: Stretch:

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FIT TIPS

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It’s a new year! That means it’s time to get busy goal setting. What do you want to accomplish in the next 12 months? Remember to employ the SMART strategy: Set goals that are specific, measurable, achievable, relevant, and time-based.


February 1 Cardio: Strength: Stretch:

#FITDC

min. min.

2 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: min. min. Group fitness? Group fitness? 3 Cardio: Strength: Stretch:

min. min.

4 Cardio: Strength:

min. min.

5 Cardio: Strength:

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6 Cardio: Strength:

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7 Cardio: Strength:

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YES NO

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8 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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10 Cardio:

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Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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17 Cardio:

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Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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a friend to hit the gym with you! Working out with someone is a great way to stay motivated to stick to your routine FIT TIPS Recruit and reach your goals. Plus, the more the merrier! Valentine’s Day is also the perfect time to check out a new class with your significant other or BFF.

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March

#FITDC

1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: min. min. Group fitness? Group fitness? 3 Cardio: Strength: Stretch:

min. min.

4 Cardio: Strength:

min. min.

5 Cardio: Strength:

min. min.

6 Cardio: Strength:

min. min.

7 Cardio: Strength:

min. min.

YES NO

YES NO

8 Cardio:

9 Cardio:

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min. min.

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min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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10 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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17 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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24 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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National Nutrition Month! Remember to properly fuel up before your workout. Try to consume foods high in FIT TIPS Happy carbohydrates and low in fiber and fat. And all this month, VIDA is offering guided tours of local grocery stores with our

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registered dietitians. Visit vidafitness.com to sign up!


31 Cardio: Strength: Stretch:

min. min.

1 Cardio: Strength:

min. min.

2 Cardio: Strength:

April min. min.

3 Cardio:

Strength:

min. min.

4 Cardio:

Strength:

min. min.

5 Cardio: Strength:

#FITDC

min. min.

6 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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7 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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14 Cardio:

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Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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21 Cardio:

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27 Cardio:

Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

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28 Cardio:

29 Cardio:

30 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

YES NO

min. min.

YES NO

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Check In Days Active: Weight:

Stretch: Stretch: min. min. min. Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

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YES NO

Lots of equipment not your thing? Bodyweight workouts make great travel companions, and they’re a totally effective way to train. Take your fitness journey on the road wherever you go this spring, like to St. Lucia April 24-28 with VIDA for our signature VIDA Vacation wellness retreat (check out vidafitness.com/vidavacation for more info)!

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#FITDC

May 1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

3 Cardio: Strength:

min. min.

4 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? 5 Cardio: Strength: Stretch:

min. min.

6 Cardio: Strength:

min. min.

7 Cardio: Strength:

min. min.

YES NO

YES NO

YES NO

YES NO

8 Cardio:

9 Cardio:

10 Cardio:

11 Cardio:

Strength:

min. min.

Strength:

min. min.

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min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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12 Cardio:

13 Cardio:

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Strength: Stretch:

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Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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19 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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26 Cardio:

27 Cardio:

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29 Cardio:

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31 Cardio:

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YES NO

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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YES NO

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The weather is warming up, and summer is just around the corner. Take your workouts outside to keep things interesting and improve your immunity! VIDA’s Outdoor Boot Camps will get you sweating in no time. Visit vidafitness.com/vida-bootcamp to learn more.


#FITDC

June 1 Cardio: Strength: Stretch:

min. min.

Check In Days Active: Weight:

min. Group fitness? YES NO

2 Cardio: Strength: Stretch:

min. min.

3 Cardio: Strength:

min. min.

4 Cardio: Strength:

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5 Cardio: Strength:

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6 Cardio: Strength:

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7 Cardio: Strength:

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8 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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9 Cardio:

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Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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16 Cardio:

17 Cardio:

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22 Cardio:

Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

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23 Cardio:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

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Looking to kick your routine into high gear? Incorporate HIIT (high intensity interval training) to see major cardiovascular fitness gains. VIDA offers a wide range of HIIT group fitness classes that will really get your heart pumping! Check out our class schedule online to find one that’s right for you.

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#FITDC

30 Cardio: Strength: Stretch:

July min. min.

1 Cardio: Strength:

min. min.

2 Cardio: Strength:

min. min.

3 Cardio: Strength:

min. min.

4 Cardio: Strength:

min. min.

5 Cardio: Strength:

min. min.

6 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

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7 Cardio:

8 Cardio:

9 Cardio:

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11 Cardio:

12 Cardio:

13 Cardio:

Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

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14 Cardio:

15 Cardio:

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20 Cardio:

Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

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21 Cardio:

22 Cardio:

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26 Cardio:

27 Cardio:

Strength: Stretch:

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Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

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28 Cardio:

29 Cardio:

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Strength: Stretch:

min. min.

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min. min.

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min. min.

Strength:

YES NO

min. min.

YES NO

YES NO

Check In Days Active: Weight:

Stretch: Stretch: Stretch: min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

tried Pilates? It’s a serious core workout that’s especially ideal for anyone dealing with sore joints. A stronger core FIT TIPS Ever means healthier back and better posture, too! Learn about VIDA’s extensive Pilates program at vidafitness.com/pilates/

by

14

overview.


#FITDC

August 1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

3 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: min. min. min. Group fitness? Group fitness? Group fitness? 4 Cardio: Strength: Stretch:

min. min.

5 Cardio: Strength:

min. min.

6 Cardio: Strength:

min. min.

7 Cardio: Strength:

min. min.

YES NO

YES NO

YES NO

8 Cardio:

9 Cardio:

10 Cardio:

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

11 Cardio:

12 Cardio:

13 Cardio:

14 Cardio:

15 Cardio:

16 Cardio:

17 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

18 Cardio:

19 Cardio:

20 Cardio:

21 Cardio:

22 Cardio:

23 Cardio:

24 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

25 Cardio:

26 Cardio:

27 Cardio:

28 Cardio:

29 Cardio:

30 Cardio:

31 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

by

YES NO

YES NO

YES NO

YES NO

YES NO

It’s hot out there! Don’t forget to stay hydrated, especially during these dog days of summer. Plus, drinking water before, during, and after your workouts can help your body perform better and regulate your body temperature.

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#FITDC

1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

September

min. min.

3 Cardio:

Strength:

min. min.

4 Cardio:

Strength:

min. min.

5 Cardio:

Strength:

min. min.

6 Cardio:

Strength:

min. min.

7 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

8 Cardio:

9 Cardio:

10 Cardio:

11 Cardio:

12 Cardio:

13 Cardio:

14 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

15 Cardio:

16 Cardio:

17 Cardio:

18 Cardio:

19 Cardio:

20 Cardio:

21 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

22 Cardio:

23 Cardio:

24 Cardio:

25 Cardio:

26 Cardio:

27 Cardio:

28 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

29 Cardio:

30 Cardio:

Strength: Stretch:

min. min.

Strength:

YES NO

min. min.

YES NO

YES NO

YES NO

YES NO

Check In Days Active: Weight:

Stretch: min. min. Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

by

16

Reinvigorate your routine by working with a trainer — they’ll keep you accountable through the holiday season, which will be here before you know it! Learn more about personal training at www.vidafitness.com.


1 Cardio: Strength: Stretch:

October min. min.

2 Cardio:

Strength:

min. min.

3 Cardio:

Strength:

min. min.

4 Cardio: Strength:

#FITDC

min. min.

5 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? 6 Cardio: Strength: Stretch:

min. min.

7 Cardio: Strength:

min. min.

YES NO

YES NO

YES NO

YES NO

YES NO

8 Cardio:

9 Cardio:

10 Cardio:

11 Cardio:

12 Cardio:

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

13 Cardio:

14 Cardio:

15 Cardio:

16 Cardio:

17 Cardio:

18 Cardio:

19 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

20 Cardio:

21 Cardio:

22 Cardio:

23 Cardio:

24 Cardio:

25 Cardio:

26 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

27 Cardio:

28 Cardio:

29 Cardio:

30 Cardio:

31 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

YES NO

min. min.

YES NO

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

by

YES NO

YES NO

YES NO

Yes, the temps are getting chillier and the days are getting shorter. Motivation might be at an all-time low, but keep moving! Replace a car trip or a sedentary e-mail session with a walking meeting or commute to help with alignment and energy levels. And don’t forget to sign up for the VIDA 5K run/walk this month!

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#FITDC

November 1 Cardio:

Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: min. min. Group fitness? Group fitness? 3 Cardio: Strength: Stretch:

min. min.

4 Cardio: Strength:

min. min.

5 Cardio: Strength:

min. min.

6 Cardio: Strength:

min. min.

7 Cardio: Strength:

min. min.

YES NO

YES NO

8 Cardio:

9 Cardio:

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

10 Cardio:

11 Cardio:

12 Cardio:

13 Cardio:

14 Cardio:

15 Cardio:

16 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

17 Cardio:

18 Cardio:

19 Cardio:

20 Cardio:

21 Cardio:

22 Cardio:

23 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

24 Cardio:

25 Cardio:

26 Cardio:

27 Cardio:

28 Cardio:

29 Cardio:

30 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

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YES NO

YES NO

YES NO

YES NO

YES NO

Balance the holiday celebrations (and nonstop indulging) with a strength training regimen. Building muscle has so many benefits. It speeds metabolism and makes everyday life a little easier (think about lifting that suitcase into the overhead bin while you’re doing all that holiday travel in the coming weeks)!


1 Cardio: Strength: Stretch:

min. min.

2 Cardio: Strength:

min. min.

3 Cardio: Strength:

#FITDC

December min. min.

4 Cardio:

Strength:

min. min.

5 Cardio:

Strength:

min. min.

6 Cardio:

Strength:

min. min.

7 Cardio: Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

8 Cardio:

9 Cardio:

10 Cardio:

11 Cardio:

12 Cardio:

13 Cardio:

14 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

15 Cardio:

16 Cardio:

17 Cardio:

18 Cardio:

19 Cardio:

20 Cardio:

21 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

YES NO

22 Cardio:

23 Cardio:

24 Cardio:

25 Cardio:

26 Cardio:

27 Cardio:

28 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Strength:

min. min.

Check In Days Active: Weight:

Stretch: Stretch: Stretch: Stretch: Stretch: Stretch: min. min. min. min. min. min. min. Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? Group fitness? YES NO

YES NO

YES NO

29 Cardio:

30 Cardio:

31 Cardio:

Strength: Stretch:

min. min.

Strength:

min. min.

Strength:

YES NO

min. min.

YES NO

YES NO

YES NO

Check In Days Active: Weight:

Stretch: Stretch: min. min. min. Group fitness? Group fitness? Group fitness? YES NO

YES NO

FIT TIPS

by

YES NO

Keeping stress levels low is especially important during the hectic holiday season. Remember: Getting enough sleep matters just as much as the work you put in at the gym! Make time for a yoga session or hit up Aura Spa to find balance. Need last-minute gift ideas? VIDA Fitness, Aura Spa, and Bang Salon gift cards are the way to go!

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#FITDC

Nutrition Tips Maintaining healthy nutritional habits can be challenging! Keep these tips and tricks in mind to stay on track and meet your goals.

Pre-Workout Fuel To help properly fuel your body before a workout, eat a small snack about 30-60 minutes before exercise. Try to consume foods high in carbohydrates and low in fiber and fat. This combination of food helps give you and your muscles energy for your workout.

Post-Workout Fuel One of the best things you can do is get a mix of carbohydrates and protein immediately following your workout. By consuming a blend of carbohydrate and protein rich foods, you can help your muscles rebuild and repair while replenishing energy stores that have been diminished during exercise.

Stay Hydrated Hydration is extremely important when it comes to exercise performance and your overall health. Drinking fluids before, during, and after your workouts can help your body perform better and can help regulate your body temperature. If you’re not well hydrated, your body may experience side effects of dehydration such as dizziness, lack of energy, confusion, dry mouth, muscle cramping, and a rapid heart rate.

What To Know About Carbs In terms of body composition, carbohydrates are the body’s main and preferred energy source. It’s important to have some carbohydrate food before and after exercise to help fuel your body and muscles for exercise. Carbohydrates, along with protein, help build and repair muscles after exercise. Both carbohydrates and proteins are highly effective at building and increasing muscle mass. Having a high carbohydrate, moderate to high protein intake, and lower fat intake is a highly effective diet that promotes muscle gain and maintenance, while also promoting fat loss.

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#FITDC

Nutritional Planner How I Eat Currently

8:00AM

12:00PM

4:00PM

8:00PM

My Nutrition Plan

Healthy Grocery Shopping Tips •

Start with a plan. Making a grocery list as a guide can help you save time and money by only buying what you need.

Eat before you go shopping. Arriving at the grocery store on a full stomach will help control impulse and temptation buys, such as unhealthy snacks and sweets.

Avoid the middle aisles, which are typically full of processed foods. Many experts recommend shopping the perimeter of the store.

When possible, buy fruits and veggies that are in season. They’re cheaper and taste better!

8:00AM

12:00PM

4:00PM

8:00PM

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#FITDC

Your Year in Review I accomplished... my weight loss goals. my exercise goals. strengthening my mind. peace with my body.

I learned... a new type of exercise. how tough I am. how to treat my body. to make time for me.

In 2019,

22

I was...

I felt...

I found...

fearless. driven. positive.

empowered. strong. proud.

love for my body. new activities I enjoy. a deeper happiness.


#FITDC

Planning for 2020 Short-term:

Long-term:

In 2020, I will...

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#FITDC

myfitdc.com

Profile for Reagan Smith

#FITDC Fitness Planner 2019  

#FITDC Fitness Planner 2019