Friday, September 18, 2020

Exercise Plan for Women


Are you ready to start your exercise plan? Good for you! Let’s get started!

I Don’t Want to Join a Gym!

The good news is… you don’t have to join a gym. Starting a fitness plan is the best thing for women’s health.

Fitness reduces the risk of chronic diseases, and improves your balance and coordination.

It also helps you lose weight if needed, or helps you maintain your current weight.

Ready to get started?

Implementing Your Fitness Plan

Girl doing aerobics

It’s important to implement an actual plan to follow. This helps keep you on track with your workout plan.

Your Goal
Are you starting an exercise plan to lose weight?
Or do you want to start it to maintain your weight?
Or are you concerned about your health?
Or are you …..?

Knowing what your goal is will make it much more achievable.

Your Fitness Level
Have you been working out or are you just starting?
Is there any particular exercise you have in mind, such as walking, aerobics or swimming?
Do you have any exercise equipment at home?

If you have any health issues or injuries, always consult your doctor before starting an exercise plan.

Address all Obstacles
Plan ahead. Set a starting date. Determine what your fitness plan will be. What will you do, when, where and how often?

Planning Time
Do you work?
Is it easier to get up a half hour earlier before work for your exercise?

Personal Note:
Research shows that most people that exercise in the mornings stick with it over the long term. You’re refreshed and have more energy. It’s also less likely anything will interfere with that time schedule.

Check your schedule to define the time of day you can make your plan work. If you schedule your workout time like “any other appointment” you will have more success. Once you schedule your time in… put it on paper and sign it. Make a commitment to yourself.

Time To Start You Exercise Plan

Start Slow
You’ll want to start out gradually with whatever you choose to do. Make sure it’s something you like to do to help prevent boredom.

I recommend walking if you haven’t been exercising. All you need is a good pair of walking shoes. You can do it anywhere, anytime, and it’s free! You can start out 15 minutes a day. Walk every day, increase your time as you go. Build yourself up to 30 minutes a day.

Adding Variety to Your Exercise Plan
You can walk, do aerobics, go swimming or bicycling, do gardening, strength training or stretching. It’s easier to stick with it if you do spice it up.

Find A Buddy!
Exercising is always more fun with a friend or family member, and helps keep you motivated.

Dress in comfortable clothes
Wear comfy clothes and shoes when you workout. When you’re dressed for the part, it’s easier to stay in tune with it and do it.

Exercise While You Watch TV
Yes you can! Use hand weights and leg weights. Do stretches. Or if you have a stationary bike…ride it!

Household Chores, Gardening and Yardwork Count
Mopping the floor, cleaning bathtubs, cleaning your kitchen cabinets, weeding your garden, and raking leaves… anything that helps you stretch and lift counts!

Keep A Fitness Diary
Keep track of your fitness progress. Assess your fitness level in 6 weeks. Then assess it every 8 weeks for the first year. This lets you know if you’re getting enough exercise or if you need to work on it more. It’s also great motivation to see that you’re making progress!

And last but not least…Don’t Give Up!
Make exercising a habit! It takes time to make or break any habit, good or bad! This is the “good one” you can give yourself!

You’re on your way! Plan and pace yourself so you aren’t overwhelmed. Keep working at it and remember… you’re beginning a healthy habit that will last a lifetime!

Women’s Fitness Over 30

Women’s Fitness over 30 is important in slowing the aging process and reducing women’s health related diseases.

Whether you’re 30, 40, 50 or 60, it is never too late to start getting fit and healthy!

The benefits of exercise are numerous.

Many studies have proven that a lack of exercise ranks right up there with smoking, high blood pressure and high cholesterol as a major cause of heart disease.

So now it’s time to talk serious here.

For each year you put off exercising, eating healthy and taking care of yourself, you are cutting time off of your life.

What you have to overcome are the excuses for NOT doing it!

Stretching Class

Women’s Fitness That Works

A good exercise plan can strengthen your cardiovascular and respiratory systems. It promotes healthy and strong bones and muscles, and reduces stress. You need a combination of strength training, aerobic fitness and stretching.

Strength Training is an essential no matter what your age. This increases your strength, muscle mass and promotes bone density. And it has many more benefits.

Aerobic Fitness gets your heart beating and increases your oxygen intake.

Stretching is a fabulous work out, easy to do, it costs nothing and you can do it anywhere. Yes even at work! It increases your flexibility and range of motion, which improves your performance. Bending and lifting become much easier and less tiring.

How flexible are you? Can you bend over without bending your knees or straining and grab your big toe?

If you want to join a gym that’s great. Or you can join a yoga class! But it’s not necessary to join a gym to have a good women’s fitness plan. All of these exercises can be performed at home.

Strength training is affordable… a set of hand held weights or resistance bands is all you need. I spent $20.00 to get my hand held weights.

The costs for aerobic fitness and stretching is zero!

The cost for good health….Priceless!


  1. Mercedes

    If you’re having a hard time getting motivated at the gym, or just don’t feel like you’re getting
    enough out of your exercise, consider hiring a personal trainer.

    The list of people who could afford personal trainers used to be a short one: pro athletes, rich
    celebrities, and supermodels. Now, however, as a life of fitness and health continues to grow, and
    as gyms continue to multiply , the demand for personal trainers is huge. Many health clubs across
    the country offer competitive prices which vary from 25£ 35£ per hour session.These trainers aren’t
    just there to offer bodybuilding guidance. Tthey are also offering plenty of help on things like diet,
    conditioning, yoga and Pilates exercises, and much more. Learning proper technique and form is
    essential. If you’re not doing excercises the right way, it can lead to an injury. By doing them right,
    you’re staying safe and also getting the maximum benefit from your workout.

    If you think a personal trainer might be beneficial, keep these things in mind when choosing
    someone to fit your needs:

    1. Get a referral from a friend who’s had success in reaching their goals with a personal trainer.
    2. When you’re at the gym, make a note of trainers who get along with their clients and seem fully
    involved in their workouts.
    3. If you get assigned to a trainer, make sure you tell the manager if you’d prefer a male trainer over
    a female trainer or vice versa and inform them of anything special you’d like to work on (getting in
    shape before pregnancy, getting ready for a marathon, etc.) so you’ll get a trainer with experience in
    that area.

  2. Nicole

    Are you finding your exercise routine inefficient and lacking the effects you expected from it? Do you want to find out what you need to do to get the most out of any exercise you do? Perhaps you’re not looking in the right direction. Have you ever stopped to think what the colon does and how you’re supposed to keep it functioning properly? To keep it simple, the colon helps your body process and remove any waste, keeping it clean and stable.

    However, eating a lot of junk foods and fizzy drinks can quickly clog up the colon and cause its efficiency to deteriorate. Before you know it, your body will be building up waste – which then turns into fat – and any exercise you do will become ineffective, as your colon is unable to cope with the body’s toxin levels and your metabolism slows down.

    What’s the solution?

    It’s simple – a clean colon will ensure a clean body which is able to develop rapidly and easily. You need to keep your colon clean and operating perfectly. To do this, you need a colon cleanser like Colon Cleanse 3000. Because of its natural ingredients, Colon Cleanse 3000 is able to reach the affected areas and remove any excess waste easily. The product can also kill worms and other parasites which develop in the intestines, resulting in a clean organism. Here are some of the benefits of using Colon Cleanse 3000:

    • Cleanses your colon
    • Your body processes everything more easily
    • Your exercises will have a bigger effect
    • You’ll be more energetic
    • You’ll be protected against many diseases

    Only after you’ve tried cleansing your colon will you find out how perfectly it works, and how much your body will improve in a short timespan.

Gloria Brown
Women's health and wellness retreat leader providing vacations and trips for women to get in shape -- and stay that way! On you can find my articles about weight loss, health and women's issues. Please feel free to contact me on

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