10-Week Challenge - Week 3

Pep Talk

It's Week 3 of the 10-Week Challenge.  You may have noticed by now that the changes from week to week are very small.  That is intentional.  We are building on a manageable set of goals so that this challenge is DOABLE. 

Often, when we set goals that are too ambitious in the beginning, we get frazzled because they are unrealistic to maintain over the long term.  Small, consistent changes are the key to success.  Make these goals a part of your lifestyle and you WILL succeed.

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 40 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 40 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.
5. Set up a "workout date" with a friend -- either someone who inspires you to push harder, or someone who you'd like to help with adding physical activity to their lifestyle.

Good luck this week and keep pushing forward!

Challenge Workout

Set a timer for 8 minutes.  For that 8 minutes, complete as many rounds as possible of the following exercises, taking breaks as needed:

• 10 Jump Squats (or regular squats for low impact)
• 10 Pushups with Shoulder Taps (do a pushup, tap the opposite shoulder, do another pushup, then tap the other shoulder)
• 10 In and Outs (sit in a boat position with your hands on the ground; tuck your knees into your chest, then extend your legs)

10 Week Challenge - Week 2

Pep Talk

It's Week 2 of the 10-Week Challenge.  Hopefully you were successful in reaching last week's goals.  This week, we are going to build on them.  Here are your goals for this week.  They are very similar to last week, but additions are marked in BOLD text.

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 30 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 30 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.
5. Get outside at some point this week, whether it's a brief walk on your lunch break or a bike ride.  Sometimes the outdoors can clear your head.

Remember to really commit and stay accountable.  Success isn't achieved through brief bursts of intense effort; rather, it is long-term consistency that will help you get to your goals.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 100 Jump Rope Hops
• 50 Squats
• 25 Hollow Rocks or Crunches
• 12 Pushups
• 6 Burpees

10 Week Challenge - Week 1

Pep Talk

Unfortunately summer is wrapping up and fall is getting into swing.  This often cues the end of summertime fun and the reintroduction of healthier habits.  However, it can often be difficult getting back on track.

For the next 10 weeks, this weekly Pep Talk will become a "get back on track" guide, with each week bringing new and easy tasks to get you focused and mindful of healthy eating and exercise.

Commit to this challenge -- tell your family and get your friends involved.  Be accountable.  Here is my accountability -- I will be doing this challenge with you too!

Here are this week's goals:

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 30 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 30 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 3 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.

Make a focused effort to complete these 4 goals.  Each week, we will build on these goals.  But for now, make the commitment and get it done!

Challenge Workout

Complete 4 rounds of the following exercises, taking breaks as needed:

• 25 Tuck Jumps (hold your hands at hip level; jump and bring your knees to touch your hands)
• 25 Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)

What to Eat Before a Workout

Pep Talk

Nutrition is one of the most confusing aspects of fitness.  It's bad enough to figure out what you should be eating normally.  And then you add your workouts to the mix, and a whole new layer of confusion presents itself.

Eating for your workouts is a delicate balance of making sure you have enough energy to do your best (and avoid becoming light-headed) and making sure you did not eat too much too close to your workout (and avoid becoming nauseous).

Generally speaking, only consume 100 calories for every hour before your workout (for example, if your workout is 2 hours away, eat 200 calories of food).

Here are some examples of what you could eat based on how far away your workout is:

• 3 or more hours:  A normal meal.
• 2 hours:  A snack like a banana or apple with peanut butter, half a turkey sandwich, or a small bowl of cereal and milk.
• 1 hour:  A very small snack with very little fat or fiber, like a banana, a piece of toast, or half of an energy bar.
• 15-30 minutes before:  An energy gel or even some gummie snacks -- something comprised mostly of sugar to give you some quick energy.  Your body won't be able to comfortably digest anything else.  Some people might find it easier to just sip an energy drink during exercise rather than eat their calories this soon before the workout.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 100 Jump Rope Hops
• 50 Squats
• 40 Crunches
• 30 Mountain Climbers (each leg counts as 1/2 a rep; both legs count as 1 rep)
• 20 Pushups (Knees or Feet)
• 10 Burpees