Wednesday, October 7, 2015

10-Week Challenge - Week 4

Pep Talk

It's Week 4 of the 10-Week Challenge.  We are almost halfway there!  These little changes are what will make a difference in your success.  Remember that this involves commitment, and sometimes you need to put yourself first in order to be a better, stronger, and healthier person for others.

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

  1. Complete 4 workouts this week.  
    1. Two workouts should be ANYTHING at least 40 minutes long.
    2. Two workouts should be quicker workouts, walking, or anything else you can sneak in.  Yes, they can be longer too.  But the point is to get in 4 workouts total by any means necessary!  Something is always 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.
You've got this!

Challenge Workout

Complete 3 rounds of the following exercises, taking breaks as needed:
  • 20 Windshield Wipers (lay down on your back and raise your legs up towards the ceiling; drop your feet down to one side at a 45 degree angle to the floor, then to the other side; each side counts as 1/2 a rep, both sides count as 1 rep) 
  • 20 Triceps Pushups (knees or feet)
  • 20 Lunges (each leg is 1/2 a rep, both legs are 1 rep)