30 Day Strength Challenge: Why Starting in January Provides Results.

Have you ever heard of the "Fresh Start Effect"?

January 1st, milestone birthdays, anniversaries and the beginning of a new quarter all have one thing in common; they are “temporal landmarks” or a fresh start. There is no better time than the beginning of the year to create goals around fitness. Katherine Milkman, PhD conducted a study published in 2014 confirming that people actually are more likely to tackle their goals following these landmarks. And what better way to amp up your fitness than to strength train? Strength training effects every system in your body, from your metabolism to your bone density. You don’t need a ton of equipment or experience to start, and the effects will be life lasting.

The first thing I want you to do is talk about it! Tell a friend, call your mom, write a note to your family. Declare you are starting a new strength training program, because when you put it out into the world you are held accountable.

The 30 days will be broken down week by week. The first week of your 30 day challenge will be lighter on the weight and reps. Start with 3 sets of 8 reps, shooting for 4-5 exercises.

You will build on each week, increasing reps, sets and weight then adding additional time/intensity to your cardio days.

Weekly structure will look like this: 3 full body strength days, 2 light conditioning, 1 mobility day and 1 full rest day. Below are some examples of a full body strength day. Light conditioning could be walking the hills in your neighborhood or riding your bike. Mobility days should incorporate stretching and foam rolling.

A few things that will make your programming go smoother:

• Dumbbell set, mat, TRX and a few resistance bands

• 40 minutes for each session

• Journal for tracking exercises, reps and weight

• Small space designated for your workouts

• Good playlist

• Before photos

Now that you’re ready, here are a few different programming ideas from beginner to advanced.

Beginner:

Bodyweight Squats

Wall or Bench Push-Ups

Glute Bridge

Modified Plank

Banded Bicep Curl

8 Reps

3 rounds

Intermediate:

Goblet Squat

Push-Ups

Dumbbell Hip Thrust

Plank

Dumbbell Bicep Curl

10 Reps

4 Rounds

Advanced:

Dumbbell Front Squat

Bench Press

Deadlifts

Plank Up-Downs

Dumbbell Curl to Press

10 Reps (heavy)

5 Rounds

Write down every session so you can improve on what you’ve tracked each day. Write down how you felt and what you plan to do for the next day. Strength training programs don’t need to be overly complicated. My motto is simple, consistent and effective. And as always, if you need more guidance let me know! I am here to help. 12 Week Transform program starts Jan. 1.