getting started: developing a plan

waimea canyon, kaua'i | 2010

This is the fourth and final installment in the ‘getting started’ series. You can read part one, Defining Fitness, part two, Discovering Your Fitness Options, and part three, Understanding the Investment.

Now that you’ve done the prep-work... you know, thinking about what you want to do, why you want to do it, and researching all of your options, it’s time to get down to the business of: The Plan.

How are you going to develop your Plan, and then, even more importantly, execute it?

developing the plan

We’ll start with developing the plan. First, a few words of advice:

There are no quick answers. No easy-way-outs in this. Like anything worth doing, it’s going to take time, adjustments, mistakes, steps backwards and patience.

The best plan is the one that you actually do.

So take your time, be patient with yourself, expect that it’s not going to be perfect right away, and know that by simply taking action you’re making progress.

I’m not a personal trainer so this post isn’t going to tell you how far to run, how many hours to climb, or how many laps to swim on a given day. What I am going to do, however, is give you the tools, some practical advice and a few resources to help you get started and work out a plan that fits you and your schedule.

essential questions

Yellowstone National Park | 2010

Now that you know what sport or activity you’re going to begin with, and how much time and money you’re able to spend, it’s time to look at the amount of energy you’ve identified and plug it into the calendar:

• How many days a week? Which days will those be? Will they be the same each week? Or will you assess on a week-by-week basis, depending on the rest of your schedule? (And please! Don’t forget to schedule in a few rest days. Resting allows your body time to heal and get stronger.)
• How long will you work out each day? An hour one day? Ten minutes another?
• Are you taking this time on your own? Or do you have a workout buddy? Be sure to coordinate your schedules and expectations. What happens if you don’t show? If they don’t show? If you’re alone, does anyone know where you are?
• Are you taking a class? How long will it take to get there and back? If you’re paying, what are the policies? Note, most yoga studios will lock the door after class starts, so be sure you know the late policies.

your tribe

Crested Butte, CO | 2009

Another big question that deserves its own paragraph: Who’s in your tribe? Who’s supporting you? Working with you? Cheering you on? Do they understand the commitment you’ve made to yourself?

Your tribe is your support system. Your friends and family. When we make big changes in our lives, everything shifts: commitments, perceptions, priorities. Sometimes others can feel lost in the shuffle as you get used to new habits and oftentimes, a new lifestyle.

Solid tribe members understand this and accept it as a part of change. They want to see you succeed and grow, so be sure to thank them, ask for help and keep them posted on your progress.

baby steps

I know by now, you’re really excited. Probably super-gung-ho about this new adventure. And I LOVE it. But I want to leave you with a small word of caution:

Slow down.

I trust that you know your pace and capability... but I’ve also seen, time and time again, people just as excited and motivated as you are begin a new routine with really lofty goals. They’re going to run every day for an hour. They’re going to get to the gym twice a day. They’re going to participate in all the spin classes. I love the energy and enthusiasm. You definitely need it, but pace yourself.

It’s really easy to crash and burn quickly. This first day you don’t run, you’re disappointed. Or on your second day climbing, you pull a tendon in your finger. Injuries are rampant when you start out faster than your body can keep up.

Pacing will strengthen both your mental and physical fitness and will result in healthy and sustainable habits. That’s what you’re aiming for, right?

So start slow. Do just under what you want to. You’ll have plenty of time to push yourself soon enough. This first month ease into it. Trust in the process and allow your body to catch up to your mind.

Alright. You’re ready to go. Enjoy, have fun and please keep me posted on how you’re doing (pretty please?). I love hearing from you guys.

I’m on twitter, facebook, dailymile, mountainproject, or you can email me here. See you on the trails!