10-Week Challenge - Week 6

Pep Talk 

This week, you will notice a change in your workout structure.  You will be asked to complete THREE challenging workouts starting this week, and reduce your quickie workout to once a week.  YOU CAN DO THIS!  Each week has built on the previous week to bring you to this point.

Also, just because you missed the first few weeks of the challenge does not mean you can't get started NOW!  Not tomorrow.  TODAY!  Either jump in this week, or search through the old blogs from the past few weeks and start at Week 1.  This is a great time of the year to focus on your fitness!

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 quicker or less intense workout (i.e. Challenge Workout below, walking, quick 1-mile jog).
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
4. 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.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Keep focused!  And don't be afraid to reach out to friends, trainers, or family members for accountability.  We are all here to help you!

Challenge Workout

Perform the following exercises for 60 seconds each, taking breaks as needed:

• Wide-Hand Pushups
• Sumo Squats
• Lying Leg Scissors
• Regular Pushups
• Regular Squats
• Crunches
• Diamond Pushups
• Chair Pose
• Reverse Crunches

10-Week Challenge - Week 5

Pep Talk

We have reached the halfway point of the 10-Week Challenge!  Hopefully you are realizing that it is not about making big dramatic changes to your lifestyle -- it is about introducing small, manageable things that you can maintain over the long term.  

Consistency trumps temporary hard effort every single time.  Stick with the plan and you will be successful!

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. Prepare an easy one-pot meal that you can use as both dinner and for future lunches using the leftovers.  Some great ideas are chili, soup, stew, or anything in a crock pot!
4. 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.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Challenge Workout

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

• 60 seconds Plank
• 60 seconds Squats
• 45 seconds Plank
• 45 seconds Squats
• 30 seconds Pushups
• 30 seconds Jump Squats
• 15 seconds Pushups
• 15 seconds Jump Squats

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)

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