Discover what your body can do! Focus on core strength in every exercise including cardio.
Warm up with intention. I’ve prescribed 5 minutes, but take up to 10 if you need to.
Cool down with intention. This is when the body gets rid of waste produced from the work done. Don’t cheat yourself out of a cool down. 5 minutes is prescribed but take up to 10 if you need to.
PRO TIP: If it’s a particularly hard (intense) workout, I’ll take even up to 20 minutes to cool down and reflect on the work, celebrating my accomplishment.
RPE SCALE: Rate of Perceived Effort
RPE 1: Sitting on the couch
RPE 2: Casual walk or browsing at the store.
RPE 3: Walk with purpose. This level burns the most fat burn per effort. Recovery, light intensity.
RPE 4: Baseline cardio effort. This level improves your cardiovascular fitness.
RPE 5: Work. Brief conversation. Interval level hard. This level improves endurance and strength.
RPE 6: Harder effort. You could answer in one or two words.
Zone Intensity Percentage of HRmax (How to calculate your max heart rate)
Zone 1 Very light 50–60%
Zone 2 Light 60–70% (RPE 3-4)
Zone 3 Moderate 70–80% (RPE 4-6)
Zone 4 Hard 80–90% (RPE 7-8)
Zone 5 Maximum 90–100%
Your fitness day should be all day. Bringing your heart rate up and back down in intervals throughout the day.
The easiest way to do this is by taking short 5-10 minute breaks every hour and take a walk or march in place.
This adds up over time in the amount of fitness you can get done in one day (5×8=40 minutes of exercise).
Plus interval training provides the body a “shock” and rest, by which it adapts and makes changes. It thrives in this environment.
The baseline training throughout the program involves the core.