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.
- 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).
- Plan and eat a breakfast, lunch, dinner, and two snacks each day. Limit your takeout to 2 times this week.
- 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.
- If you slip up, get right back on track with your next MEAL, not the next day.
- 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.
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)
