After working in a new job for the past year, I realized how much I neglected my physical and mental well-being. I am using this time of searching for a new job to get in the best physical shape possible. The benefits of being physically fit gives me more energy, flexiblity, and a boost of self-confidence.
I decided to join Philadelphia Sports Club for $19.95/month(+49.95 enrollment fee; $99.95 was waived) with access to group classes, resistance equipment, weights, TRX equipment, showers, lockers, pool and sauna. The best part- no contract. Unlimited childcare is provided for $20/month. In addition to childcare the kids programs include swim lessons(fee included) and fitness classes(fee include). There are also kid’s night out on designated dates each month where parents can drop off kids from 6:00-9:00. The club provides activities for the kids and the cost is $20 for members ($25 for non-members).
As a member you are entitled to one free orientation with a trainer, this was an excellent hour long session. One bone of contention after the free session is the sales pitch by the trainer to schedule additional sessions. You can choose from one session at a time for $79/session, or 4x a month which is over $900 or 8x a month which is over $700. Now hold on to your seat, you must commit to 3 months! Let’s do the math for a trainer 4x a month for 3 months you are charged well over $2000 and 8x a week about $2000. An individual session on a case by case basis is not very cost-effective at $79/session. These are extremely cost prohibitive for me!!! Based on my goal to become toned and leaner, the next step is creating a workout plan that works for my needs and schedule.
I searched the internet on how to achieve results in 4 weeks using weight training. Presto, I found the perfect training at Shape.com. The workout is easy to follow and there is a video for each exercise. I think utilizing this workout with alternate days of cardio will give me results in 4 weeks. My biggest challenge is tailoring my food so it includes more protein, less fat, less carbohydrates, more fruits/vegetables and water, water, water and more water!!!! On most days I wish I had professional chef to prepare all my meals for the week!!! The link includes the 4 week weight training from Shape.com Weight Training Shape Magazine
I decided to create my spreadsheet to breakdown each week with a visual!!!!
Here’s an outline of my plan for Week 1:
| Week 1 | ||||
| Exercise | Weights | Reps | Rest | Set |
| Leg Press | 20lbs | 12 | 30secs | 1 |
| 30lbs | 12 | 30 secs | 2 | |
| 40lbs | 12 | 30secs | 3 | |
| Goblet Squat | 10lbs | 12 | 30secs | 1 |
| 20lbs | 12 | 30 secs | 2 | |
| 30lbs | 12 | 30secs | 3 | |
| Seated Cable Row | 20lbs | 12 | 30secs | 1 |
| 30lbs | 12 | 30 secs | 2 | |
| 40lbs | 12 | 30secs | 3 | |
| Flat Dumbbell | 10lbs | 12 | 30secs | 1 |
| 20lbs | 12 | 30 secs | 2 | |
| 30lbs | 12 | 30secs | 3 |