The Fitness Success Calendar is based on my Cross Fitness Formula:

SUCCESS=NUTRITION+STRENGTH+CARDIO+MOBILITY+RECOVERY

In order to be successful, you need the correct balance of these components in your routine. I designed the Calendar to help you easily stick to your plan, see what’s missing, and be aware of possible overtraining.

Nutrition: Set up the free app, MyFitnessPal, and track nutrition 6 days/week. Allow yourself one day each week free of tracking. This free day, in addition to healthy meals all day long, will be the day of that one meal that doesn’t need logging. This meal (some call it a “cheat meal”) is your reward for all of your hard work at the gym and in the kitchen all week long. You earned it, so enjoy it and don’t count calories. Instead think about all the energy it’s giving you for the next day’s workout. The other 6 days of the week, log everything, including water. Each day, use the totals from MFP to fill in the Success Calendar boxes with the total number of calories, grams of fiber and macronutrients, and water. Compare your number to your goals each day. Not sure how many macros and kcals you need each day? Customize your calendar with CROSS CHECK Fitness and Nutrition Assessment.

Strength: Mark the box or write a key word (examples: upper, lower, back squat, cleans) for each day you complete you strength train. I recommend 2-3 days/week for most people. Please note that strength training does NOT include classes like TBC, Bootcamp, or any other circuit style workouts or classes. I have included 1-2 days of core training under strength. This might be done as part of your strength training with exercises such as planks, T2B, Palloff Press, or it might be done stand alone and in classes like Pilates. Mark the box or write a key word on the days you complete your core training.  Spending most or all of your gym time in classes or on the cardio equipment and not getting results? I can get you on a strength training routine with CROSS COACHING or I can help you stay safe and reach your goals faster with one-on-one CROSS TRAINING.

Cardio: Cardiorespiratory training includes 2 important categories: Steady State (SS) and Interval.  I recommend CR training 3 days/week. Steady State (Zone 1) is the most important and is to be completed 1-2 days/week.  It not only prevents overtraining, but also aides in recovery, strengthens your heart and lungs, and trains your body to become an efficient fat burning machine all day long. If you are getting at least 1 day of steady state, you can also get 1-2 days of interval training.  Interval training can be done in zones 1 and 2 or in zones 1, 2, and 3.  In order to prevent overtraining, higher intensity bouts (H.I.I.T., Spinning, Bootcamp, WOD’s) should not exceed 2 days/week.  CR training can be done stand alone or AFTER weights.  On the days CR training is done, write a key word and a duration in the box (examples: Spinning 45, SS elliptical 30, WOD 12, Int 20).  Remember to always warm up and cool down for about 5-10 minutes before and after any type of CR training.  The more intense the session, the more time you’ll spending warming up and cooling down.

Mobility: Read more about this in my blog post.  Are you local? Attend my Mobility class at CrossFit W. Springfield. Mobility includes stretching, self-myofascial release with the foam roller, LAX ball, or peanut, and corrective exercises with bands.  Mobility training will be completed in some form on all of your strength training days and it might also be completed stand alone.  Mark the box or write a key word on the days you complete mobility training.

Recovery:  In order to be successful and to avoid overtraining we need 1-2 REST days/week. REST means no strength or CR training.  We could, however, go for a walk, stretch, foam roll, or attend a restorative yoga class. Be sure to check those important boxes each week. Of paramount importance is sleep.  The body can not recovery without adequate sleep each night.  Record the number of hours of sleep you are getting. Lastly, I recommend a massage, Thai massage especially for athletes, 1-2 times each month.  It’s only through rest and recovery that we are able to see and feel the results of all of our hard work.

Each month, print a fresh copy of the Success Calendar.  Record the date, current weight, body fat percentage, your S.M.A.R.T. Goal and one or two goals for the month. You might start with a monthly goal as simple as meeting your daily water requirement, consistently logging all of your food in MFP, getting to the gym to complete your routine, or practicing yoga 1-2 days/week.  For Nutrition Coaching clients, I’ll set a weekly goal for you such as adding more whole grains or legumes each day, eating a post-workout meal within 30 minutes, or eating a 300-400 kcal breakfast every morning.

Use your Fitness Success Calendar to stay on track, see what’s missing from your routine, and ultimately to reach your goals. If you need help, I’m HERE!