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)