I joined the Aquamoves gym last night and I had my health and fitness assessment today, I explained my goals, and I explained the commitment I was prepared to make to achieve these goals and they assessed me, comparing with notes made seven months ago and they worked out an action plan they believe will help me achieve the goals  want.

I worked through my first resistance program given to me by the trainers and used the treadmill in the gym.  I spent over three hours in all in the gym and my plan is to spend from 9.15 am until as late as 12.15 am in the gym, in a balance of gym work, group fitness classes, and swimming for up to six days a week.   There will be some days I cannot go, due to appointments but I will be aiming for an average of six days a week attending gym, for the next eight months.  I have a lot I want to achieve.

My exercise program emphasizes, exercises aimed at strengthening my back and abdominal muscles to protect my osteoporosis spine and also impact exercises to keep the rest of my bones strong.  Then there is a ranges of fat burning exercises to lower my body fat percentage.

I will be concentrating on lowering my body fat percentage by 15% and I was so pleased the instructors, like me, feel my weight now is 'irrelevant' , and agree with me that as muscle and bone, weighs heavier than fat looking for results on the scales is looking in the wrong place, if you are interested in fitness ~ as I am.

My fitness training program at Aquamoves.
Designed for me by Joanne and John, fitness instructors at Aquamoves.

Heath and fitness assessment September 5th 2009.

Treadmill, rapid walk, incline and intervals x 20 minutes.

Resistance training One day rest between resistance work outs.

Alternate with Hydrotherapy pool exercise session

Seated Chest Press three sets of ten repetitions, 50 lb weight.

Seated Row Cable       “         “           “            “          50 lb weight.

Seated Leg Press          “         “           “            “        160 lb weight.

 Incline Chest Press    “         “           “            “          No weight

Lateral Pull down.      “         “           “            “          40 lb weight.

Stability Ball Squats   “         “           “            “         

Heal Lifts                     “         “           “            “         

Stability Ball Crunches.Three maximum.

Reverse Crunches.           “                   “           

 

Water Fitness timetable

Sunday          9.15 am Laps ~ 9.30 am Aqua Hi Lo class

Monday        9.15 am Swimming Laps

Tuesday        9.15 am Swimming Laps

Wednesday 9.15 am Swimming Laps

Thursday      9.15 am Aqua Hi Lo class

Friday            9.15 am Aqua Hi Lo class

 

Group Fitness timetable, Studio 2

Monday         11.15am Over 50s Balance

A Yoga influenced, pre-choreographed exercise program set to uplifting music. In less than 60 minutes, you will experience flexibility, balances and core strength linked with smooth transitions and moments of calm. Each workout is structured to create harmony between breath and movement, action and relaxation, awareness and concentration. The result is a unique and seamless experience that draws you into balance. Suitable for all levels.

 

Tuesday         11.15am Over 50’s Body Vive  

Full body workout that leaves you feeling invigorated, rejuvenated and energized. Using the Vive ball and Vive tub this aerobics class includes cardio exercise, resistance work, core training, mobility and balance. Great music from the 70s, 80s, 90s and today. Perfect for beginners, new to exercise or older people.

 

Wednesday  10.15amOver 50s Body Pump

A total body sculpting, high repetition, muscular endurance, fat burning, weight workout accompanied by highly motivating music. Suitable for all levels of fitness - you work at your own level. Beginner to advanced.

 

Friday             10.15am Over 50’s Body Vive  

Home from the tour and 'ready to make the eight months until the next grand Australian tour, count. :-).  Many goals, but this is my fitness goal with action plan and to do list.

Goal, maintain and build fitness, bone density, firm and tone and release excess weight.
Action plan to achieve my goal. Join the Gym and continue to eat healthy, balanced, portion controlled meals i enjoy and continue to nurture my emotional needs in ways that do not involve eating..
To do list-Go to Gym and Blog information posts about many aspects of self nurture, to share with others. time management, art tuition, heaps more, as time allows. The nutrition and self nurture, is almost automatic now, but I'll continue to blog about these things to keep my commitment to self care, high :-).

“There is a difference between interest and commitment.

When you are interested in doing something, you do it only when it’s convenient.

When your committed to something, you accept no excuses; only results”.

-          Kenneth Blanchard.

Yesterday I arrived home from our tour, began the spring cleaning, which was necessary because field mice had got into our home while we had been a way for over four months.   I had it high on a list of priorities to do once I got home, to rejoin gym.  That evening, I went to gym, exercised in the hydrotherapy pool for 30 minutes then swam laps for a further 30 minutes.

Today I worked hard at the spring cleaning once more, ate healthy throughout the day, according to my appetite, and tonight I went back to my Aquamoves gym, enrolled in a over 50’s Gym and Group Fitness membership which allows me unlimited access to the gymnasium, pools, spa, sauna, hydrotherapy pool, aqua aerobics, group fitness classes and of these classes of, Body Pump, Body step, Body Combat, Body Balance, Body Jam, Body Vive,.

There are special, over 50’s classes every morning, don’t be fooled and think over 50’s classes are soft options as i find the over 50’s work out harder than the 20 year olds,  I’ll be a while catching up with this fit 50 plus group.


The membership will cost me $21.40 a fortnight with a 4.5% price increase this October and I can attend 8 months out of the year then suspend my membership to go on tour, for 4 months out of every year, and pay no fees during this time.  I can also have my membership suspended without paying a fee, any time with a doctor’s letter saying I am unfit to attend.

I am having a personal fitness assessment tomorrow morning and I can re request this as often as I like to keep track of my progress. J

Reg and I intend to walk to the lake in our village, most evenings around sunset and of course I am currently spring cleaning and soon will be gardening so I plan to be active as much as I am able to as most of my interests, writing, art, reading, are relatively sedentary activities and I need balance in my life to maintain the fitness I desire.