I got the chance to meet Danielle, personal trainer and founder of MOVMNT Fitness, the other day at a planning session for our Fit for Her event at a local kombucha taproom in Denver, and was immediately drawn to her warm presence and evident devotion for what she does. This woman is doing big things. As The Her Initiative advocates for women’s wellness, we wholeheartedly believe that this includes wellness of mind, body, and spirit. Danielle is active (in more ways that one) in this vision. If you’re in the Denver area on July 22, 2017, you can actually come workout with Danielle! She will be leading a HIIT combo workout at our Fit for Her Event. There will be all kinds of fun including: a brunch snack bar and exclusive access to women-owned business vendors. Get your tickets here! In the meantime, read Danielle’s words about the MOVEMENT that she is heading:
Lighter nights, warmer days, and more time to get moving! Summer is approaching and with that comes more chances to be outside, out of the gym, and to be more adventurous. I want to start a movement. I want you to know that being athletic, in shape, and the best you can be does not have to be accomplished only inside! I want you to use your backyard for trail running, camping, hiking, stand up paddle boarding, walking, squatting, ANYTHING you want!
Being a personal trainer has a stigma that I’m inside all day pumping iron, or in fact telling others to pump iron. It’s quite the opposite. I am starting MOVMNT Fitness to share my passion of exercise in places that are not conventional. You do not need to be stuck in a windowless box of a stinky gym, or in a classroom covered in wall to wall mirrors to get your long and lean body you’ve been dreaming of. Once you stop dreading that drive to the gym, or doing the same routine on the elliptical for 45 min that you’ve been doing for 3 years now, you’re going to realize that fitness can be fun! It can be exhilarating doing pushups on a bench outside at the park. That park can be down the street from your house or it can be up in the mountains in a remote location with you and your 10 closest friends.
I’m starting a movement to change your mind that you can achieve health and wellness by getting outside, trying something new, and getting out of your old routine! My vision is a MOVMNT towards overall wellness, one that includes both your mental and physical health. A MOVMNT that involves the world around you. Who wouldn’t be inspired by summiting the Colorado Rockies? Who wouldn’t trade in the treadmill for a trail run?
Achieving your health and wellness is done by setting goals.
We all have goals for that summer bod that we’ve been hiding all winter under sweaters and pants. I want to help you attain those goals so I’m going to give a little tip on setting goals. They need to be SMART! Specific, measurable, achievable, realistic, and time based.
SMART goals follow a specific rubric:
- Specific: Involves identifying a specific area for improvement. The more specific the area, the more refined the goal can be. It makes it easier to set parameters and work towards the goal. Instead of saying I’m going to start running, be more specific by signing up for a 5k or have a time goal every week. Starting with a specific goal such as running a 5k or being able to do 20 pushups in a row, sets the foundation allowing you to implement the rest of the “SMART” method to success.
- Measurable: Quantifying goals provides specific ways to track progress against goals. This makes it easy to benchmark performance throughout the goal period, including areas to improve. You can build up your weekly distance or time slowly while training for that 5k. Keeping track of how many pushups you can do today and try to add one more every day until you get those 20 pushups is another example of measuring your success!
- Achievable: Setting goals that can be completed in the designated period of time. If you have never run 3.1 miles, then it wouldn’t be wise to get out and run for an hour your first day. Do pushups on your knees until you have the core strength and stability to be up on your toes!
- Realistic: It is important to create goals that are within a current skill set or area of expertise. In the running world, if you have never ran a marathon before, then trying to qualify for the Boston Marathon your first go around is not very realistic. Be real in that your goal is to just finish! The same thing goes for finishing. If you don’t train correctly for that long of a race, then try to be more realistic and finish a 10K or Half Marathon. You’re still a rock star for just getting out there!
- Time-based: Establish time parameters around each goal as it will help increase focus and accountability. Give yourself enough time to be successful with the intention to attain your goal. There are multiple training plans out there that allow for 8, 10, or 12 week running programs. On the other hand, do not give yourself too much time at the risk of procrastinating and forgetting the goal itself.
Now that you know how to achieve the goals you have set out for yourself, I want to give you a little boost towards doing just that. I want you to go outside, use your surroundings, and have fun while working out! Here is a great workout to try the next time you are walking your kiddo to the park, out for a trail run, or out on a stroll with your dog. All you need is a bench and it doesn’t hurt to have a great tune playing in your ears.
Step Ups onto bench (each leg)
Single Leg Squats (each leg)
Incline or Decline Push Ups
V-Up Sit Ups
Perform 25 reps of each move followed by 1 sprint to a tree nearby and back. Then perform 20 reps of each move and 1 sprint again. Repeat until your last set of 5 reps and 1 sprint.
Have fun! Here’s a good pump up tune!