Creating a fitness plan can help you stay motivated and on track toward your goals. Here are some tips for creating a 1-month, 1-year, and 5-year plan for your fitness and wellness journey:  

1-MONTH PLAN

Start small: Set realistic goals for the next 30 days, such as working out three times a week for 30 minutes each time.

Make a schedule: Write down the days and times you plan to work out and stick to it. If you really want to get specific, head to the Corefirst App and write down the exact program workouts you will do, so there’s no thought involved the day of!

Find an accountability partner: Having someone to work out with or who will check in on your progress can help keep you motivated. That could be anyone from your best friend, or even posting on our Corefirst Community and chatting with other users!  

Mix it up: Try different types of workouts to find what you enjoy and avoid boredom. Find what keeps you engaged.  

Evaluate your nutrition and mental health habits: Are they supporting the “you” in the future?  

Celebrate your progress: At the end of the month, reflect on what you accomplished and celebrate your progress.  

1-YEAR PLAN

Expand your goals: Set more challenging goals for the next 12 months. Are you looking to look more toned for an event? Reduce stress? Get off certain medications? Are there any doctor appointments or health concerns you want to address? This would be a good avenue to begin planning those appointments, tests, and what the ideal progress would look like.  

Plan how your fitness will evolve: Perhaps you have dreams of running a marathon. How can you work backward in the year, and create the time for the training it needs? With your day-to-day fitness, create benchmarks throughout the year. For example, maybe you plan to complete two Corefirst 30-minute videos two times per week for the first two months. Then, for the next two months, you plan to bump up from the Light Resistance Bands you’ve been using to the Medium Resistance Bands and add an extra workout per week. In the same way you create financial and life goals, your health and fitness should be no different.  

5-YEAR PLAN

This plan should be a bit broader, infusing fitness and wellness further into your 5-year life goals. Some example questions you may ask yourself could be:

>Do you want to move up in your career and have a certain title you aspire to be? There may be more stress and responsibility coming your way. Do you have a plan to keep your body and mind sharp to support that?

>Are you thinking about starting a family and having a goal to be active with them? How can you start strengthening your mental and physical habits before that happens?  

While this might not work for everyone, thinking about your health and wellness from a project management perspective may help you have a better sense of direction and focus. By setting goals, making a schedule, and tracking your progress, you can make fitness a part of your daily routine, and reach your long-term health and wellness goals.   However, above all the most important thing to remember is that life can be unpredictable, so make sure to be flexible and adjust your plan as needed. Happy planning!

What were your "Yays" and "Nays" this week? What made you super proud and what do you think you could work on after your first full week of the challenge? Comment below!

Good Morning Corefirst enthusiasts! How are we today? I don't know about you, but I was STRUGGLING to get in a workout on this Friday morning (it is Friday right?!?). How is everyone this morning?

Good morning Corefirst friends! This week, we’re talking about our favorite exercise jams! Do we like something more upbeat and energetic or something a little more mellow? Go ahead and share your style, better yet, suggest a song or two for other community members to check out!

Resistance pilates is an extremely popular exercise method that offers many physical and mental health benefits. However, there are several myths surrounding Pilates that can prevent people from trying it out or reaping the benefits. Whether you are a beginner or an advanced student, Pilates can help improve your strength, flexibility, and mind-body awareness.

1. Pilates is only for women: While Pilates is often marketed towards women, it was actually developed by a man named Joseph Pilates. Pilates is a low-impact exercise method that focuses on building strength, improving flexibility, and promoting mind-body awareness through precise movements. Pilates can benefit anyone, regardless of gender, age, or fitness level.

2. Pilates is too easy: Pilates can be challenging for both beginners and advanced practitioners. Pilates exercises require precise movements that engage muscles throughout the entire body. Pilates emphasizes control, form, and alignment, which means that even small movements can be intense. Pilates can be adapted to your fitness level and modified to make exercises more challenging or less challenging.

3. Pilates is only for people with injuries or physical limitations: Pilates is often recommended by physical therapists as a form of rehabilitation because it can help improve strength, flexibility, and balance. However, Pilates is also an effective workout for anyone looking to improve their fitness. Pilates can help prevent injuries by strengthening muscles and improving posture. It can also be a great way to cross-train for other sports or activities.

4. Pilates is not a cardio workout: While Pilates may not be as high-impact as running or other cardio exercises, it can still get your heart rate up and provide a cardiovascular benefit. Pilates exercises can be performed at a high intensity, which can increase your heart rate and improve your cardiovascular fitness. Additionally, Pilates can be combined with other forms of cardio exercise to create a well-rounded workout routine.

5. Pilates is only for young, flexible people: Pilates is a low-impact workout that can be modified for any age or fitness level. Pilates can help improve flexibility and mobility, making it a great exercise method for older adults or those with physical limitations. Pilates exercises can be adapted to meet your individual needs, and modifications can be made to make exercises more accessible. Pilates can also help improve balance, which can be especially beneficial for older adults.

6. Pilates is only for the rich: Corefirst was born from the idea that EVERYONE should be able to experience the benefits of resistance pilates, not just those that can afford multiple $30-$50 classes per week. With our revolutionary resistance bands, we bring the studio classes to you, while also allowing you to take your regular practice on the road. Accessibility, inclusion, and efficacy are what we consistently put at the forefront of our product.

Hello fitness enthusiasts! This week, let’s talk about the benefits your receiving from implementing a Corefirst fitness routine! Does the added strength in your arms make it easier to pick up your kids or lift things around the house? Does the functional training of resistance pilates give you an increased spring in your step when walking around your neighborhood? Are you feeling more mentally clear and grounded lately? Let’s chat!

Mindfulness is the practice of being present and fully engaged in the moment. Incorporating this approach into your workouts can have many benefits. Here are some tips for how to bring more mindfulness to your workouts:  

1.) Set an intention: Before you begin your workout, take a moment to set an intention for why you're working out and what you hope to get out of it. This can help you stay focused and motivated during your workout.  

2.) Focus on your breathing: Pay attention to your breathing throughout your workout. Taking deep, slow breaths can help calm your mind and improve your overall performance.

3.) Stay present: Instead of thinking about the past or future, try to stay focused on the present moment and what your body is doing. This can help you be more aware of your movements and avoid distractions.  

4.) Pay attention to your body: Be mindful of how your body feels during your workout. Listen to your body and adjust your movements accordingly, to avoid injury and ensure you're getting the most out of your workout.  

5.)Take breaks: It's important to take breaks during your workout to rest and recharge. Use these moments to check in with your body, take deep breaths, and refocus your mind.

6.) Reflect on your workout: After your workout, take a few moments to reflect on what you experienced. Think about what you did well, what could be improved, and how you feel.

By focusing on your breathing, staying present, and paying attention to your body, you can create a more mindful workout experience and find greater enjoyment in physical activity.

GOOOOOOOOD morning Corefirst! So what do we prefer? Working out in a group or with a buddy can be a great motivator and is super fun when jamming out to music, however it requires more schedule coordinating and it can sometimes be challenging if your partner varies from you when it comes to how advanced they are. Working out alone can be impromptu and leaves little room for comparison, but we may not always be willing to push ourselves. What do you think?

Taking a mental health day can help you recharge, relieve stress, and improve your overall well-being. Here are 10 signs that you may need a mental health day:

You are feeling burnt out and exhausted: If you are feeling physically and emotionally exhausted, it may be a sign that you need to take a break.

You are struggling with anxiety or depression: If you are feeling overwhelmed by negative thoughts and emotions, taking a mental health day can help you recharge and find some perspective.

You are feeling irritable and angry: If you are feeling easily frustrated and irritable, it may be a sign that you need to take a step back and take care of yourself.

You are having trouble sleeping: If you are having trouble sleeping or are feeling excessively tired, it may be a sign that you need a mental health day to recharge.

You are having trouble concentrating: If you are feeling scattered and are having trouble focusing, it may be a sign that you need to take a break and recharge.

You are experiencing physical symptoms: If you are experiencing physical symptoms such as headaches, muscle aches, and stomach problems, it may be a sign that you are feeling overwhelmed and need a mental health day.

You are feeling disconnected and lonely: If you are feeling disconnected and lonely, taking a mental health day can help you reconnect with yourself and others.

You are feeling overwhelmed by your responsibilities: If you are feeling overwhelmed by your responsibilities and are having trouble keeping up, it may be a sign that you need a mental health day to recharge.

You are feeling stuck: If you are feeling stuck and are having trouble finding motivation and inspiration, taking a mental health day can help you find your focus and direction.

You are feeling unfulfilled: If you are feeling unfulfilled and are not enjoying the things that you normally enjoy, it may be a sign that you need a mental health day to recharge and find joy in your life.

In conclusion, taking a mental health day can help you recharge, relieve stress, and improve your overall well-being. If you are feeling overwhelmed, burnt out, or disconnected, don't be afraid to take care of yourself and prioritize your mental health.

Whether you're a beginner or a seasoned pro, this challenge combines the best of all our programs to give you a comprehensive and invigorating experience! Sign up now to get exclusive content!