Spring 2024 Phys Ed - Shape Up Series
Shape Up is a 6-week program that is part of the Phys Ed Spring Semester curriculum. It will air live every Wednesday, led by Jama at 9:00am EST (Bootcamp 45), and will be available worldwide.
Overview
Topic: Cardio vs. Strength: which is better?
Top 3 Takeaways
2. Cardio is great for your heart and strength training reduces injury risk.
3. Goal: 150-300 minutes of cardio + 2 days of strength training.
Week 2 - 4/17/24 9 am
Topic: Creating Sustainable Habits + NEAT
Top 3 Takeaways
2. Accountability matters.
3. Remember NEAT - keep moving throughout the day.
Week 3 - 4/24/24 9 am
Topic: Non-Scale Victories
Top 3 Takeaways
2. Focus on creating healthy habits.
3. What you can DO is more important than what you weigh.
Week 4 - 5/1/24 9 am
Topic: Nutrition (protein focus)
Top 3 Takeaways
2. Protein is critical for building muscle.
3. No food is off limits unless you're allergic!
Week 5 - 5/8/24 9 am
Topic: Recovering for Success (warmup, cooldown, stretch, rest days)
Top 3 Takeaways
2. Treat your body like an athlete's body.
3. REST regularly.
Week 6 - 5/15/24 9 am
Connect Bootcamp 45 - Total Body
Topic: Goal-setting
Top 3 Takeaways
1. Your body size does not indicate your level of health.
2. Check in with a Registered Dietician.
3. Set goals that have nothing to do with the scale.
Week Details
Week 1 - 4/10/24 9am
Connect Bootcamp 45 - Total Body | Cardio vs. Strength: which is better?
Top 3 Takeaways
1. Cardio and Strength are equally important
2. Cardio training is great for your heart and lungs, and strength training decreases your risk of injury.
3. Aim for at least 150-300 minutes of moderate intensity cardio and at least 2 days of strength training per week.
Week 2 - 4/17/24 9am
Connect Bootcamp 45 - Total Body | Creating Sustainable Habits + NEAT
Top 3 Takeaways
1. Start small! Doing one healthy thing every day will have a greater impact than a major life change you can't stick with.
2. Accountability matters. Find support either in your community or online to help keep you focused.
3. Don't discount "NEAT" - or the movement you engage in outside of your workouts.
Week 3 - 4/24/24 9am
Connect Bootcamp 45 - Total Body | Non-Scale Victories
Top 3 Takeaways
1. Losing weight is a fine goal, but remember that there are countless ways to lose weight that are not healthy
2. Focus on creating healthy habits, including feeding and resting your body, as well as engaging in joyful movement.
3. Take note of the things you are able to DO, as well as how you feel and how your health improves. Those changes matter more than the number on the scale.
Week 4 - 5/1/24 9am
Connect Bootcamp 45 - Total Body | Nutrition
Top 3 Takeaways
1. There is no "one size fits all" diet.
2. Protein is critical for building muscle!
3. Focus on filling up on nutritious foods rather than restricting "bad" foods. No food is off limits unless you're allergic!
Week 5 - 5/8/24 9am
Connect Bootcamp 45 - Total Body | Recovering for Success (warmup, cooldown, stretch, rest days)
Top 3 Takeaways
1. Warming up, cooling down, and stretching are all part of your workout. Don't skip them!
2. Treat your body like an athlete's body.
3. REST regularly. Rest days, sleep, and active recovery give your muscles the chance to repair and grow.
Week 6 - 5/15/24 9am
Connect Bootcamp 45 - Total Body | Goal-setting
Top 3 Takeaways
1. Your body size does not indicate your level of health.
2. Check in with a Registered Dietician to make sure your goals for exercise and nutrition are helping and not harming your health.
3. Set goals that have nothing to do with the scale, even if you are trying to lose weight.
