Week 3 Schedule
1- Post your first weeks weigh-in.
2- Blog your first week. Tell what you would like to tweek or change. Things you think you did right and things you need to work on more. How you are feeling. How is your energy level today?
3- Drink your 8 cups of water today.
4- Read over the weeks workout plans and make changes accordingly. If it is easier to do Saturday on Tuesday than simply change the day but try not to change your last chance workout. I also want to make sure you rest the day after last chance workout before falling into the next week.
5- Day off of exercise – Day of Rest
1- Do you have a step stool/ wii balance board, or even a step. Try to get in 500 steps today. You can do them at once to get your burn on or you can break them up today.
2- Today is try a new food today or recipe.
3- Don’t forget your water.
4- This week is going to be the week of miles. I want you to track all of the miles that you either walk, run, bike, this week. Then at the end of the week I want you to go to mapquest or google maps and see exactly how far you would have biked or walked from your house. Did you make it to the grocery store, the mall, the park? So keep track of those miles this week. You can count your cardio miles all week long.
1- Get up 30 minutes earlier before the house wakes up and breath. Don’t think about the upcoming week or all of the things you have to check off just think about breathing. Have a cup of coffee or tea and just take time to appreciate all that you do have. Your kids, family, job, house, etc.
2- Try to get in some miles today (weather permitting) and go for a walk. Take the family and/or pets and walk. Walk to the park, around a few neighborhoods, around the track by the local school but get outside and get some sunshine. It feels great. Don’t forget to track your miles while you walk or you can drive the route later and see how far you went.
3- We often are limited in time during the work week so try and extend your cardio today if you can. Get your burn on! Try a new workout or a new piece of equipment. Try kettlebells or a medicine ball to mix things up.
4- Drink your water!
CHALLENGE: Walk to your closet. Fish out that outfit that you want to fit into but can’t yet and move it to the front of the closet. That way every time you open the closet it reminds you of what you are working for.
1- Blog today –your objectives for the week, how you did over the weekend. List one thing you are going to give up for the week. Some have a soda weekness, some chocolate, some chips. What is the one thing for the next 5 day you will give up.
2- Do 30 minutes of cardio today. If time is limited you can break it down into smaller segments. 3- 10 minute spurts or 2 – 15 minute spurts. But push yourself during those spurts to get your heart rate up.
3- Do hand weight strength training. Do 2 sets of 10 different exercises 12 reps each. You can research different upper body exercises to get an idea. This should take you about 10 -15 minutes. Do not rest between sets, go directly into your next set of exercises for the full time.
4- Drink your water
1-CHALLENGE DAY team v/ team: - TO BE ANNOUNCED
2- No Fast foods day – try to avoid fast food today. Try to cook from a natural state today if you can.
3- Try to get in at least 40 minutes of cardio today. You can break it into smaller segments if you do not have a full 40 minutes to commit at a time.
4- Park far far away today from everything. At work, the store. Park at the very last parking spot and walk today. Amazing how those steps can add up.
5- Don’t forget to drink your water
1- Do 30 minutes of cardio today. We will take it easy today because tomorrow is last chance workout.
2- Do Lower body strength training during all commercial breaks tonight. Try to get 10 minutes in. Crunches, bridges, crunches with a twist, reverse biking, abduction, etc.
3- Don’t forget your water.
4- Don’t forget to stretch today. At work every hour take a minute to breath slowly and stretch.
THURSDAY – 2/21 LAST CHANCE WORKOUT!!!
1- No fast food today and watch your sodium intake.
2- Last Chance Cardio – Try a few different cardio things if you can. (Do 20 minutes on bike, 20 minutes on the wii, 20 minutes on elliptical) Just mix it up. See how many different 20 minute sets you can fit in and try to get in your sweat on. We want all out fitness today.
3- Do a Toning video – Work on your trouble spot. If it is your core do a core workout then rewind and do it again. We want to really feel our workout today so today when we rest we remember why.
4- DRINK YOUR WATER TODAY!
5- Blog how you feel after your workout, how is your energy level, do you feel you put everything into your workout.
FRIDAY - 2/228 DAY OF REST!!!!
| Pounds lost: 5.0