A quick note about the Challenges themselves: These and any other Challenges on this site are for goal setting, habit changing/forming, focus, accountability, time frame.....they are NOT to overwhelm or burden, so do not plan any Challenge(s) with this mindset. Rather than setting your goals on the mountain summit, set it for the base camp right in front of you and then just keep on climbing until you reach the summit. If we take on more than we can realistically do, we set ourselves up for defeat. Also know that neither this site, nor any fitness/nutrition/weight loss Challenge or content on this site has anything to do with how someone should look.....my focus is and will continue to be on helping people be healthy and able to do their daily activities for a long time to come! Disease and strife do not have to be a part of your story and/or a continuing part of your story, so make the necessary changes in your habits to write better chapters!!!!
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
6 Week Step-By-Step How-To Succeed Challenge:
Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
Week Four
This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....
So how is it going? Hitting nutritional targets is difficult when you are not planning as I'm sure you found to be the case last week. Also, not planning your workouts in advance is a sure fire way to not get them done as life has a way of pushing all of our best intentions to the side to collect dust (as it were). No worries, we are going to solve those problems in Week Five ;-) And Remember: Achieving your fitness (and/or fat loss) goals is not the end...the only end to this journey is the grave....slow, steady, consistent...enjoy your time with each and every step because even the missteps are golden opportunities for growth and improvement!
Week Five Focus: Starting today (or tomorrow) we are going to apply all of the "fact finding" and awareness from the prior four weeks and plan, plan, plan in advance meals and workouts. "If you fail to plan, you plan to fail" indeed! Whether you are planning the morning of or a day or two in advance, planning your meals is the only way to avoid pitfalls. If you plan in advance you can maneuver the day to fit your nutritional targets. By knowing what you are going to eat before it is time to eat, you 1) better assure that you will eat every 3-4 hours; 2) not think about food all day long and then start the craving crank; 3) have to guess or overthink and then just eat "whatever" because you don't have time to bother with the better choices in the time crunch of your day.
We are also going to plan our workouts. This week decide in advance which days and at what time you will be doing your workouts (three times a week with at least a day rest in between workouts) and your stretching. Go ahead and decide what workouts you are going to be doing and where you are going to be doing them....AND THEN DO THEM!!! Schedule this time for you just as you would an appointment with your doctor! You wouldn't be late to a doctor's appointment or just not show up so consider this just as important because in fact it is even more important to insuring less necessary doctor's visits! Next week is going to be about before pics/measurements and GOAL setting for the next six weeks so keep up all your great habits this week!!!
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
6 Week Step-By-Step How-To Succeed Challenge:
Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
Week Four
This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....
So how is it going? Hitting nutritional targets is difficult when you are not planning as I'm sure you found to be the case last week. Also, not planning your workouts in advance is a sure fire way to not get them done as life has a way of pushing all of our best intentions to the side to collect dust (as it were). No worries, we are going to solve those problems in Week Five ;-) And Remember: Achieving your fitness (and/or fat loss) goals is not the end...the only end to this journey is the grave....slow, steady, consistent...enjoy your time with each and every step because even the missteps are golden opportunities for growth and improvement!
Week Five Focus: Starting today (or tomorrow) we are going to apply all of the "fact finding" and awareness from the prior four weeks and plan, plan, plan in advance meals and workouts. "If you fail to plan, you plan to fail" indeed! Whether you are planning the morning of or a day or two in advance, planning your meals is the only way to avoid pitfalls. If you plan in advance you can maneuver the day to fit your nutritional targets. By knowing what you are going to eat before it is time to eat, you 1) better assure that you will eat every 3-4 hours; 2) not think about food all day long and then start the craving crank; 3) have to guess or overthink and then just eat "whatever" because you don't have time to bother with the better choices in the time crunch of your day.
We are also going to plan our workouts. This week decide in advance which days and at what time you will be doing your workouts (three times a week with at least a day rest in between workouts) and your stretching. Go ahead and decide what workouts you are going to be doing and where you are going to be doing them....AND THEN DO THEM!!! Schedule this time for you just as you would an appointment with your doctor! You wouldn't be late to a doctor's appointment or just not show up so consider this just as important because in fact it is even more important to insuring less necessary doctor's visits! Next week is going to be about before pics/measurements and GOAL setting for the next six weeks so keep up all your great habits this week!!!
- Aside from planning and doing your workouts three times this week and your stretching 5-6 times this week....Be sure and stay NEAT each and every day!
- Plan it all, your meals, snacks, timing, PIs, etc. Hit your nutritional targets by planning your day in advance..... Don't lose sight of those great foundational habits we formed and keep on eating breakfast, not skipping meals, drinking water, eating 8-10 serving of fruits/veggies, etc. We are building on that foundation not abandoning it!!!!
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