Creating a “Fight Plan” for Fitness

Every fighter knows that before a boxing match, you need a great plan. Desire is not enough when it comes to winning. Planning and execution mean much more. You need a “Fight Plan” and you must find the courage to follow it through.

You need a “Fight Plan” when it comes to getting healthy. It does not have to be elaborate; in fact it should be simple. The most important thing is you have a plan that you can work from and change if need be. For example, a plan could be, “I have to get to the gym 4 days a week for an hour.” This plan is no longer viable considering that most gyms are closed now and for the foreseeable future. So now you must change the game plan and cater it accordingly. This new plan can be “I have to workout 4 times a week for 45 minutes each time, 2 times at the local park and 2 times at home.”

Motivation is especially hard to find right now. With a good portion of the United States population working from home, and another good portion unemployed, there are new challenges facing us when it comes to finding the motivation to get fit. Add gyms being closed and we have a real dilemma.

Although I have trained people in gyms for a good part of my life, I personally only workout in gyms about 10% of the time. The rest of my workouts are outdoors or in my own home or backyard. To me, these are the most rewarding workouts. This is great news for those of you who are looking to save money in the future, as you may not need a gym membership to untap your greatest potential.

When motivating yourself to getting healthier, it is not enough to have a goal without plotting out a pathway to get there. You need to create a plan. Ever since my days as a competitive boxer, I have been aware of the different elements that come into play when you face a challenge and need strength. There is physical strength, mental strength, and spiritual strength (or what boxers like to call “heart”). It is important to remember that working out is not only physical, but mental and spiritual as well. Consider this as you create your own personal “Fight Plan.”

Successful athletes don’t just wake up in the morning and know exactly what to do; they pre-plan everything. Pre-planning plus execution of the plan equals the ultimate “willpower.” The hardest part is finding the motivation to start. If you plan ahead, it will be easier to find the determination.

Let’s start to create your own personal “Fight Plan.”

Find your motivation.

Ask yourself these important questions: Why do you want to be healthy? Why are you trying to get in shape or obtain certain fitness goals? You must know this and reflect back on it frequently. When you understand the why, the how becomes easier. This can be different for everybody, and sometimes deeply personal.

Plan your logistics.     

Preparation is everything. The easiest thing to prepare are the logistics. Create a workout plan that is reasonable for you, but one that also challenges you. Without challenge, we lose interest.

Make your calendar. Put everything down in a calendar so it becomes real. I would suggest a plan that encompasses between 3-5 days a week of training, each session between 45 minutes to an hour and 15 minutes. It is always best to workout at the same time of day. It can be before work, during a work break or after work. Pick a time and stick to it. If it is impossible for you to workout at the same time every day, then simply figure out the best times for you and update your calendar in big bold letters. It is important to have a schedule to prepare the night before. If I know when I am working, I make sure I get adequate sleep the night before. It feels so much better to exercise when you are rested. Also, prior to a morning workout I keep a healthy diet to energize my body. It’s a great cycle that keeps turning in a positive direction.

Choose your workouts. Plan your workout so you are not thinking about it right before. A sample plan would be:

Day 1- Jog 3 miles in your neighborhood. At the end do 3 sets of push-ups and 5 minutes of core work.

Day 2- Jog lightly 1 mile to the local track, run 4 times around the track and sprint the the last lap. Jog lightly the last mile back home.

Day 3- Find a full body, high impact workout training video; you can find many free ones online. I recommend Zumba but anything is fine, as long as you sustain a 45 minute workout period. 

Day 4- Go to the beach and jog for 45 minutes barefoot on the wet sand along the water. Jump in the water at the end of the session. Do 3 sets of push-ups on the water’s edge and 5 minutes of core work. Stretch and enjoy the beauty of the beach after you’ve completely your workout.

Day 5- Do a 45 minute Cardio Kickboxing workout. There are many free online. Take your laptop outside on your deck, if you have one, and enjoy the fresh air.

Day 6- Jump Rope for 45 minutes. Break it up into sections with push-ups and calisthenics in between. I suggest everyone learn how to do jump rope. It is the most incredible workout you can do anytime, anywhere. It teaches you rhythm and coordination. If done properly, it can burn more calories than running.

Day 7- Rest Day

Get your gear together.

All your gear should be readily available for your workouts. The night before place your outfit, sneakers and socks on the couch or somewhere where you see them. If your workout is in the morning have a water bottle by the bedside so you can start sipping when you wake up. I also put a banana or protein bar on my nightstand so that I remember to eat something before my workout. Have a protein shake, a healthy snack or meal waiting for you when you get back. The biggest mistake many make is not eating after a workout and making poor choices a few hours later when they are ravenous.

Music is everything.

Put together a killer playlist that is upbeat and motivates you. I like to add motivational speeches with music to the mix. Make sure your playlist is downloaded onto your phone and your headphones are charged up and ready to go!

Set long-term and short-term goals.

This is personal to you. Set weekly short-term goals and monthly long-term goals to keep you motivated.

Choose a fight date.

Choose a date to work towards. I used to have the luxury of having a boxing match to motivate me. When I stopped boxing, I used things like photo shoots, an upcoming wedding or high school re-union, summertime, a trip…the list is endless. You can sign up for a marathon or challenging event, or simply just pick a date out of the calendar and call it your “fight date.” This is when you should be in your top shape. From there you choose another fight date and keep upping the bar as you go along.

Strengthen your mind.

Use visualization as a method. Athletes and warriors swear by it. Before you go to bed picture your next day’s workout. Go through the motions in your mind. Believe me, this will dramatically increase your chance of succeeding.

Strengthen your spirit.

Find a way to de-stress and get involved in activities that make you feel great. Whether it’s yoga, reading or writing, spending time with family and friends or simply thanking yourself for getting this far in your journey. 

Roll with the punches.

There will be days when you get thrown a curve ball. You’ll have to learn to “roll with the punches” and figure it out as you go. If it is raining on the day you had planned to jog outside, just put on a rain jacket and still go. There is nothing better than running in the rain. It feels incredibly refreshing and heavenly. If that is not your thing, switch days and just jump rope instead.

Plan for pitfalls.

It’s like I always say “A fighter gets up… No matter what. If you embrace this mentality, there is no way you can fail. You will win your “fight” even if you got knocked down a few times. If you finish and give it your all, you’ve won.

Please share your personal “Fight Plan” with me in the comments or on my Instagram @caracastronuova