STEP 1: PICK YOUR ACTIVITY TYPE
I understand that most activities contain elements of both strength training and cardio endurance, but I had to draw the line somewhere. So considering all of the physical activity that you do, where does the majority of it focus? Where are your goals? Here is how the Trailside Kitchen Method defines each:
CARDIO ENDURANCE:
These activities increase your heart rate for extended periods of time. They will strengthen the cardiovascular system. Activities include (but are certainly not limited to!): brisk walking, running, swimming, cycling, hiking, nordic skiing, backpacking, mountain biking, spin class, dancing, kayaking, snowshoeing, and sports such as basketball, soccer, baseball, hockey, football, and tennis.
STRENGTH TRAINING:
These activities involve short bursts of high-intensity exercise. They provide strength, power, and endurance for your muscles. These activities include (but are certainly not limited to!): High-intensity interval training (HIIT), Crossfit, sprinting, bouldering, climbing, and sports such as basketball, hockey, baseball, and football.
**Notice that some of the same sports are listed under both programs. This is because the type of activity you do may depend on what position you play.
STEP 2: PICK YOUR LEVELLEVELDESCRIPTION LENGTH EXAMPLE GOALSACTIVITY EXAMPLES LIFESTYLELight intensity:This level is for those people who enjoy casual exercise 30 min. 2 – 4 times per week Long-term health, staying active, maintaining a healthy weight, develop healthier eating habitsBike ride around town, brisk walk, slow laps in pool, or a hike with low incline, weight training with 2-5 lb weights or minimal resistance PERFORMANCE Moderate intensity:This level is for people who exercise regularly. They are not necessarily training, but there is still a desire for results30 – 60 min. 4 – 5 times per weekStaying in shape, looking good naked, waking up with energy, and able to join a your favorite sport at any time3 – 8 mile run, 15-30 mile bike ride, spin class, a pickup basketball game, or a 4–8 mile hike with moderate incline, moderate intensity weight or resistance training, recreational climbing, bouldering, circuit training, or fitness classes TRAININGHigh intensity:This level is for athletes who are very serious about their training and performance60 + min. 5 – 7 times per weekGoals are very focused on training programs and races or competitionsMarathon or triathlon training, peak cycling season, or long backpacking trip with huge elevation gain, crossfit classes, HIITSTEP 3: SELF-ASSESSMENT
Use the provided self-assessment questionnaires to assess your current position. This will give you a baseline as you improve on your goals over the 4 weeks.
STEP 4: SET YOUR GOALS
Once you have your baseline, you’ll use the goal setting chart to set three measurable goals and track your progress over the course of the program. Goals can be exercise related, lifestyle or habit oriented, or anything else you want to improve on. Most people go through the program more than once to focus on one or two things at a time.
STEP 5: TRACKING
Tracking food intake, exercise, and sleep throughout the program will give you the most accurate picture of what and how different elements affect you and your goals. This is where you break the conventional thinking of “blanket” recommendations and find out what works best for you individually.
What you’ll learn in our 4-Week ProgramQUALITY: THE “WHAT”
Learn how different foods work in your body and their impact on your exercise performance.
QUANTITY: THE “HOW MUCH”
Discover what ratios of carbohydrates, protein, and fat fuel you best.
TIMING: THE “WHEN”
Optimize your exercise by taking the “WHAT” and “HOW MUCH” and adding timing surrounding the activity.
Here’s why you’ll love our ProgramWEEKLY FOCUS
Each week will focus on one concept at a time to ease the integration of strategic eating into your life to produce a sustainable, healthy lifestyle.
TOOLS FOR SUCCESS
You will be provided guidance on setting effective goals and will fill out self-assessment questionnaires to get a baseline.
EDUCATION & SUPPORT
Not only will you get a full education on strategic eating, but you will have access to helpful charts of what labels are best to purchase and what to eat or not eat. With that, you’ll also get tips & tricks on kitchen equipment, meal planning, and food shopping; as well as a weekly meal plan, shopping list, and checklists.
ACCOUNTABILITY
You will pick one person to be your weekly check-in “accountabili-buddy” throughout the program and also use a food & activity tracker to chart your progress, hold yourself accountable, and identify performance patterns. Sign up for the course format or one-on-one format for additional accountability!
