Donna’s Fitness A to Z

A – Attitude – A positive attitude makes it easier to work out so start each workout with the understanding that your commitment to this program is a benefit to women in the future – our daughters, grandchildren and female friends.

B – Breast Self Exam –  To keep your breasts healthy be diligent with breast self exam.

C- Control - Control your fitness and your body so it doesn’t control you.

D- Dream – dream about a world without breast cancer and how your commitment to this research study will make a difference in some small way to this future.

E – Evaluation – Look forward to you 3, 6, 9 month and final evaluations to help you understand your personal accomplishment and your current level of health.

F - Dr. Christine Friedenreich  is the Principal Investigators for the BETA Trial that has made this project possible.

G – Goals – Have you set goals for yourself for after the program?  This will help you keep up your level of fitness that you have worked so hard to achieve.

H- Help - Get by with a little help from your friends – most of us need encouragement at some time during the program and words of encouragement are appreciated from others in the program.  Give someone a smile and a few words of kindness.

I – Interest – to keep yourself interested and motivated in fitness you need variety during the program so try new equipment, join a fitness workout, try a class in the pool.  Do something new this week.

J – Jiggle – did you giggle when you wiggled before this program?  You will see things “tighten” and firm up.  Some of the jiggle is gone and our jeans probably fit better now!

K – KISS– keep it simple stupid  - meet with the trainers 3 days a week and do 2 on your own.

L – Listen to your body. If you need to take a rest day take it.  Our bodies are giving us messages but we need to listen and hear what they are telling us.

M – Mammogram – Once a year without fail get this done and encourage one friend to do it at the same time.

N – Neglect – some things will get neglected in order for you to fit in workouts.  It’s ok for this to happen but you can ask your family members to pitch in to get things done.  You’re not in this alone.

O – Organized – keeping organized in your life allows you the time to workout and juggle all of the other things you need to do.

P – Prioritize – put yourself first for once in your life so you have a life!

Q – Questions – ask questions about the equipment you are using, about your health and your fitness level.

R -  Rest, Reenergize, Relax – Your body needs rest 2 days a week free from workouts.  Workout 5 days and rest 2 days so your body can recover.

S – Stretch – End each workout with stretching.  Stretching can help to relax and balance tension on muscles that have just been exercised and can increase our range of motion and besides it feels good after a hard workout!

 

T – Time – Schedule your time for your workouts at the beginning of every week.  This way everyone will know that you are busy at this time and unable to take on other commitments.  It’s your time to accomplish things for yourself and your family by being healthy.

U – Understanding – understand your body and your ability to strive to improve.  Our bodies all react differently to the fitness so we have individual changes.  Don’t measure yourself against others in the program.

V – Vacation – everyone deserves a vacation during the program but remember you can still do your workouts if you plan to.  Take along your fitness equipment with you when go and you will get it done!

W – Work Life Balance – Take time from your work every day to go out for a walk or to enjoy a bit of personal time for yourself.  You will be more productive the rest of the day and have a smile on your face.

X –eXploration – Review the new things you can do now that you could not do prior to joining this program.  You will be surprised at what you have achieved!  Can you jog, cross-country ski, snowshoe, swim, run upstairs?

Y – You – life is not a test run and you are the CEO of your body.   Remember where your health goes in your life is up to you. 

Z – ZZZZZZZZZZZZZ – get plenty of sleep.  Sleep reduces stress, improves your judgment, mood, and ability to learn and retain information.