Kathleen’s plan

Winter Training.
Where to start after several months of eating way too many cookies and doing way too little


I love Janelle’s ladder plan for building abdominals and running distances, but I’m not there yet.
I need to build up slowly, working at a manageable and consistent level and building up
intensity as I grow in strength. Here’s my current plan for the next couple of weeks. My goal is
to get my body acclimated to some regular exercise routines that I can fit into daily life. This will
take me about ½ hour/day.


Daily: plank. My goal is to add a few seconds each time I do it.
Daily: about 5 – 10 minutes of stretching and flexibility
Daily: balance practice. Stand on one foot and balance with the other foot elevated while I
brush my teeth. My goal is to increase the amount of time I can balance.
2 times/week: water bottle exercise, posted on our website. This is so important for the
shoulders! Starting with 15 seconds per movement and 15 second hold – no weights. Goal is to
build up to 60 seconds. Then, I’ll start over with 15 seconds per movement with a light weight.
Once I get up to 60 seconds I’ll increase the weight and go back to 15 seconds.
2 times/week: strength training. I’m going to use the Space Coast Dragonboat Camp training
workout from Jim Farintosh, which is posted on our website. Goal is to increase reps each time.
3 times/week: cardio. I’ll mix it up so I don’t get bored: Elliptical, paddle erg, treadmill, swim,
bike. Goal is to increase intensity each session.


Bonus: yoga classes when I can. I really like the restorative and yin classes – I feel like I’e had a
massage afterwards.


Wish me luck! I’ll report back in a couple of weeks and set myself some new challenges. What
about you? What’s your plan? How is it going? You can reply to this post or send me something
you’d like to post on our blog.

(email: Kathleen@wellnesswarriorsboston.org)