Have you ever noticed workout advice is difficult to avoid? You really have to go out of your way to not hear about working out or see ads online when you’re scrolling through your Facebook and Instagram feeds. The only problem with all the accessible information is what is actually credible out there? I understand your frustration and confusion.
I decided to write a very simplified version of how to design the perfect workout program that can be tailored to your fitness level and available schedule. I come from a background in educating K-12 health and fitness, military health education, college fitness education and geriatric education. When I say this program can be translated to your fitness level, the principles are basically the same no matter what your age is. For children, keep in mind their attention span is not as strong as adults and might need fun names for exercise to be motivated. However the ideas can be used regardless of age, gender or ability. I use what the ACSM (American College of Sports Medicine) tells us, combined with my personal teaching and group facilitating has taught me. Feel free to stay to the end for a program I’m really proud about.
Secret #1: Know Why Ordering Your Exercise Matters!⠀
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Why should it matter how to organize your workout? Read this article from Jon Gilson, CEO of The Whole Life Challenge. I especially like the consistency aspect. What you put in is definitely what you put out.
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Comment below with your big takeaway⠀
Secret #2: Know When To Do Compound Vs Isolation Exercises!⠀
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Which do do first?⠀
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Compound = multiple muscles and even maybe multiple movement styles⠀
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Isolation = mainly stationary muscular fitness exercise⠀
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Do compound ones first, and save the isolation exercises for the end of your workout⠀
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Why?⠀
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Multiple reasons⠀
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✅ Safer and less likely to cause injury⠀
✅ Heart rate will remain higher throughout the course of the main portion of your workout and help you burn more calories⠀
✅ Less shocking to the system ⠀
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Secret #3 Know Whether To Use Large or Small Muscles First⠀
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Does it matter which muscles to workout first?⠀
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YES!⠀
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If you’re lifting weights or doing body weight exercises, start with the largest muscles first, followed by the medium, then small muscles.⠀
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Why?⠀
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Fatigue happens!⠀
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The first thing after fatigue is loss of form…⠀
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Loss of form can increase the likeliness of getting injured 🤕
Secret #4: Know When To Use Free weight vs Machines!⠀
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Are you one of those people that does both free weight exercises and machines in the same workout?⠀
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If so, listen up 🚨 ⠀
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Free weight exercises should be done first, followed by machine work at the end.⠀
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Why?⠀
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Multiple muscles used means more fatigue can occur and then loss of form etc etc⠀
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When you’re seated on a machine, you have more control of your movement and are less likely to get injured from fatigue…⠀
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Secret #5: Know When To Take Advantage Of Incredible Offerings To Save You Time and Headache
The Move Happy Facilitator Program© Includes Workout Ordering! I am super excited & proud to share my 16-week program with you! It is something I actually facilitated to my former patients in a psychiatric hospital.⠀
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I ran the program 4 days a week and each week included a topic like how I share with you every week! All weekly topics were related to happiness from what I researched. I created a psychological questionnaire to measure happiness (simple 1-pager) & a fitness questionnaire to measure fitness so you and your participants can track progress throughout.⠀
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My patients improved for the most part in both areas consistently and spread news about the group around the hospital 💜 ⠀
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Each day includes:⠀
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Journaling 📓 (pre-designed questions I created)⠀
Group Discussion of the daily topic (a subtopic of the weekly)⠀
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Workouts 🏋️♀️ With Minimal Equipment ⠀
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I recreated the workouts via video example (demo) so you don’t have to be a fitness expert to run the program⠀
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I’m looking for program testers that are willing to give me a testimony to increase the trust factor (honest testimony of course). ⠀
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To the first ✌️ that DM me a receipt of order, I’m sending you some swag once you’ve had a chance to try the program out and give me an honest review. To order go here.
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PS: Thank you in advance for your support 🙏 ⠀
Move Happy® Updates
Move Happy® World Tour Begins soon! The date is TBD. It’ll be a night of live music, guest speakers, medical trainings to improve the treatment of people with mental illness and complete transformation. We’re aiming to have audiences there that are passionate about mental health and either struggle with depression or are personally influenced by it. To donate to help make this event possible annually go here. Please email me your info and how much you donated to help me track for my future accountant 😃.
The Move Happy® Podcast is growing steadily! I’ll be interviewing my first TV celebrity from the UK’s BBC network. I’m so excited for this one! Make sure to follow the channel to get notified of releases before the public here.
Move Happy® Is hiring sales team members! I’m looking for 2 more to join the team on a part-time basis. I’m looking for USA or Canadian team members at this time that have sales backgrounds or are good at talking and communicating with people all over the globe. The benefit is you get to work from home or your favorite coffee shop, and you get to be a part of a high-commission team that’s transforming the world with every purchase. Portions of every purchase go towards mental health organizations in the customer’s neighborhood as well as the Big Brothers and Big Sisters local chapter. To apply email a 1-paragraph summary and copy of current resume/Curriculum Vitae here. Training begins late August and position begins beginning of September.
So there you have it. Designing your workouts should be a fun and clear process. Start with your major goal of what you want to achieve. Each workout should start with the largest muscles first and incorporate agonist and antagonist muscles 💪. When doing compound and isometric save the isometric ones towards the end of the workout. Allow for a day of rest if you’re doing weight training to full overload. Some of us need accountability partners so make sure to find a buddy or two if that will help keep you motivated. Lastly, if you’re looking to join forces with Move Happy® and love the content I’m spitting, make sure to email me today.
PS: Don’t forget to tell someone you love them today 💜 ♥️ ❤️
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