A quick note about the Challenges themselves: These and any other Challenges on this site are for goal setting, habit changing/forming, focus, accountability, time frame.....they are NOT to overwhelm or burden, so do not plan any Challenge(s) with this mindset. Rather than setting your goals on the mountain summit, set it for the base camp right in front of you and then just keep on climbing until you reach the summit. If we take on more than we can realistically do, we set ourselves up for defeat. Also know that neither this site, nor any fitness/nutrition/weight loss Challenge or content on this site has anything to do with how someone should look.....my focus is and will continue to be on helping people be healthy and able to do their daily activities for a long time to come! Disease and strife do not have to be a part of your story and/or a continuing part of your story, so make the necessary changes in your habits to write better chapters!!!!
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
6 Week Step-By-Step How-To Succeed Challenge:
Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....
So how is it going? For those who have been with me awhile this may seem like a slow moving train, but you can go at your pace and just pick up the habit refreshers you are needing. For those of you who are new to all of this or who have never been really good at elements of this, I hope you are steady on your feet. Remember that no two weeks are going to be the same in life or on your fitness journey. This is a life long journey after all--Take things in stride, learn, forgive, move forward! Each moment is a gift to do better than the moment before it. Don't give up if you have a couple of bad days. It's the consistency of doing your best each day that will get you to where you want to go!!! Achieving your fitness (and/or fat loss) goals is not the end...the only end to this journey is the grave....slow, steady, consistent...enjoy your time with each and every step because even the missteps are golden opportunities for growth and improvement!
Week Four Focus: Starting today (or tomorrow) we are going to assess your nutritional targets so you can start with the refinement of what you are consuming daily to best feed your body what it needs and nothing more. Don't worry as this is not going to be a "diet" by any means....just healthy eating that will keep your brain functioning, muscles fed, metabolism revving and fat burning. Tomorrow will be the Post on how to compute your nutritional targets (if you want a head start, just check out Eating Supportively) and from there you can look back at the past three weeks and determine what changes you need to make this week in order to better fit within your ranges. We will full on PLAN in Week Five so if you want to get ahead this week and start practicing meal planning within your ranges...practice away...training wheels are about to come off!
Also, this week we will keep on moving through the "steps" posted the past two weeks. We will also be adding intention behind your movements. Below will have all the details for your intentions and focus with your NEAT and workouts. Just as with your Nutritional focus, next week is going to be all about PLANNING! You are going to start planning your workouts and sticking to the plan! As we move towards the 6th week of this Challenge, we will have you all ready to ascertain where your body comp is and what your goals should be for the next six weeks of this process. So let's get going as the foundation is firming up nicely
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~
6 Week Step-By-Step How-To Succeed Challenge:
Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....
So how is it going? For those who have been with me awhile this may seem like a slow moving train, but you can go at your pace and just pick up the habit refreshers you are needing. For those of you who are new to all of this or who have never been really good at elements of this, I hope you are steady on your feet. Remember that no two weeks are going to be the same in life or on your fitness journey. This is a life long journey after all--Take things in stride, learn, forgive, move forward! Each moment is a gift to do better than the moment before it. Don't give up if you have a couple of bad days. It's the consistency of doing your best each day that will get you to where you want to go!!! Achieving your fitness (and/or fat loss) goals is not the end...the only end to this journey is the grave....slow, steady, consistent...enjoy your time with each and every step because even the missteps are golden opportunities for growth and improvement!
Week Four Focus: Starting today (or tomorrow) we are going to assess your nutritional targets so you can start with the refinement of what you are consuming daily to best feed your body what it needs and nothing more. Don't worry as this is not going to be a "diet" by any means....just healthy eating that will keep your brain functioning, muscles fed, metabolism revving and fat burning. Tomorrow will be the Post on how to compute your nutritional targets (if you want a head start, just check out Eating Supportively) and from there you can look back at the past three weeks and determine what changes you need to make this week in order to better fit within your ranges. We will full on PLAN in Week Five so if you want to get ahead this week and start practicing meal planning within your ranges...practice away...training wheels are about to come off!
Also, this week we will keep on moving through the "steps" posted the past two weeks. We will also be adding intention behind your movements. Below will have all the details for your intentions and focus with your NEAT and workouts. Just as with your Nutritional focus, next week is going to be all about PLANNING! You are going to start planning your workouts and sticking to the plan! As we move towards the 6th week of this Challenge, we will have you all ready to ascertain where your body comp is and what your goals should be for the next six weeks of this process. So let's get going as the foundation is firming up nicely
- Continue "stepping" to reach doing the workouts at your level of fitness three times each week(Pick which level of exercise from Free Workouts All Levels). Steps are listed in Week Two & Week Three. If you are already doing your workouts three times a week, including intervals, then really push for getting those workouts done in 25-45 min each time...this will really amp up the intensity and intention....but don't break good form to do this....work up to the next level each time. Be NEAT each and every day....track your progress and do better with it each and every day. This will allow you to not only move, but prevent tightness in your hip flexors from sitting too long, etc. If Nothing Else Be NEAT Get those stretches in through Yoga or just a basic stretching routine 5-6 days a week. Be sure your muscles are warmed up first (either from a shower or walk (NEAT, NEAT) or cleaning or Sun Salutations or basic warm up). Stretching cold muscles can cause injury. Not stretching can cause injury. Basic Stretch Routine
- Compute your Nutritional Targets (e-mail Post tomorrow on this) and refine your daily eating habits to fit within those ranges. If you are using an online tracker, be sure to update your new ranges to making tracking easier. Test out some of your favorite, go to, meals and see how they stack up to meet your nutritional needs. Take a deep breath as this is just another habit to be formed, a stepping stone, it will soon be second nature and a positive tool. It's okay to not like doing it, but do it any way for now....trust me on this one! Keep on eating your 8-10 servings of fruits/veggies each day. This week would be a good week to try some veggies you may have never tried or try a new recipe for some that might not be your favorite but would be really good for you to make nice with ;-) Don't lose sight of those habits we formed the last two weeks and keep on eating breakfast, not skipping meals, drinking water, etc. We are building on that foundation not abandoning it!!!! Healthy & Yummy Recipes
No comments:
Post a Comment