Part I of "So, What Does SHE Do?": Fitness

Health Coach, Karen Janiszewski discusses her workout routine


6/25/20213 min read

Oof. Don't do what I do. Not exactly this regiment anyway. Or just do parts of it.

Most of my hours of work per week, we're talking like 50/60-65 of my working hours each week are sitting down (Yeah, that's gotta change soon- thing 1 that you shouldn't do). So I made a Fitbit step goal of 10,000 steps, however that is done.

Step 1: 5 out of 7 days of 10k steps, using either, walking the treadmill for 50 minutes, walking around the neighborhood or a park, or working at my husband's restaurant, which equates to a 13,000 to 22,000 step day.

Strength: I may never have a gym membership or use weight machines again. My body type allows me to not lose fat easily, but to put on muscle easily. Machine sets and reps and weight increased get easy fast, but re-racking weights safely is painful on my joints, not to mention machines are too big for me, even with proper adjustments. I like bodyweight exercises the best. So pushups, burpees, TRX, HIIT, anything that doesn't require equipment, or made more difficult with light free weights is the best for me. This is why I added pole fitness. I needed a challenge, I love dance, it's perfect for shorter people, and what female wouldn't want to look like a beautiful figure skater while defying gravity? No, sorry y'all, you won't be seeing any of this in public.

Step 2: Strength training, including pole fitness practice 4 or 5 times a week, varying major muscle groups.

Flexibility: These goals are multipurpose. More yoga in my life is a huge plus for self-case, the dancer in me is slowly working towards front and middle splits and back bends again, flexibility decreases signs of aging and improves posture at any age, and I have a bum hip flexor from an injury five years ago that acts up occasionally. This part is the most difficult to include because it's my cool-down, and making sure I have enough time is tough, but it reduces general aches and pains sooooooo much.

Step 3: Flexibility- strive for 6 days a week by picking from the following: yoga, hip opening sequence, split stretching sequences that I have bookmarked, or just my own 20 or so stretches.

Please note- I definitely plan on releasing my stretch sequences as content. It's just a large project that has to be backburnered right now.

Leisure Activity: First and foremost, I've been a dancer since age 4. During the few times I wasn't dancing in my life, I missed it like crazy, so it is a part of my life now. While I use pole as more of a conditioning thing right now, it's bellydance that is my main rec. activity right now. Being part of the professional troupe, Zuut, is already a dream come true (my first show is at the end of July!), and I'll be debuting as a soloist finally. YES, I'll publicize some of that stuff as we get closer to performing So I am working on choreographing my own stuff, practicing it a few times a week in addition to rehearsals so I don't forget stuff because I have a horrible short-term memory!

Step 4: Bellydance Practice- 3 times a week at least.

I know what you're thinking, she's insane. Yup. But it makes me happy, it helps my calorie deficit, it improves my skills on things I love. And for now, it equates to 90-120 minutes each day, which is in addition to my temporarily insane workweek.

Does it all get done? Sometimes. Camping weekends impact it a lot, extra restaurant shifts impact strength and flexibility, but other than that, yes. I keep myself accountable by shifting colored cards across a clothesline in my workout studio over the course of a week.

So what should you do? Not all that, unless you have an obsession with fitness like I do. But you should have all four of those components in there, for a comprehensive fitness plan for good general health.

Do I need 90-120 minutes every day? Probably not and no. Everyone needs rest days, 1-3 depending on your fitness level, and on active days, it depends on your NEAT, how much you move on a normal day. Some people see results with 30 minutes of working out each day, some an hour. It's recommended that adults get a total of 150 minutes of exercise each week, and most fall short. 150 minutes is a really good starting point.

Also, remember that this plan is a product of many years of adding and customizing and tweaking according to needs and goals. Is it practical to assume anyone can jump into a rigorous multi-faceted fitness regiment all at once? No. Start slow, and with activities you enjoy first. Try dabbling until you find one you like, and then work on improving it.