Would you like a reason to get back into regular exercise? How about an easy to do challenge?
Between 9/4/2018 and 9/30/2018:
Simply send me an email telling what you did for 30-minutes of sustained activity that day and how it paired with the theme for the week (explained below).
Workout 3-5 times a week
Your 30-minute workout can be a structured workout like the workouts in the video section of my Women’s Wellness Facebook group, it could be a run or walk outdoors, a bike ride, or even cleaning your house. It just needs to be some type of SUSTAINED activity for at least 30-minutes and you need to exercise 3-5 times a week.
If you use Facebook, and would like to participate through my Women’s Wellness Group so you have access to a few workout videos, let me know and I’ll send you an invitation to the group.
You can do this. There are 1440 minutes in a day…. you can find at least 30 minutes to dedicate to YOU!
To add a little fun, let’s pair each week with a theme.
9/4-9/8 – Core – let’s focus our workouts to have with 5 or more minutes devoted to abdominal exercise. For example: let’s say your sustained exercise is going for a walk in the woods. How can you add in 5 minutes of core work? It’s easy. Along the way drop and plank for 30-60 seconds 5 or 10 times or stop and do some standing bicycle crunches or standing bird-dog exercises. I’ll add videos each of these exercises into the Facebook group.
9/9-9/15 – BOOTY – let’s focus our workouts on booty. That’s easy because pretty much any exercise that involves the lower body covers it. Want to mix it up a bit? When you are out walking add 30-60 seconds of walking lunges. If you are walking up the stairs, walk up every other step.
9/16-9/22 – HEARTRATE – let’s focus our workouts on getting our heartrate up for 20 minutes of the 30 minutes you are exercising. Again, it doesn’t have to be a structured Circuit or HIIT workout like the ones in the video section of the Facebook group. If you are out walking, stop and do 15-30 seconds of mountain climbers or step out jacks. Or just walk or vacuum briskly enough to get your heartrate up using the guide below using a perceived exertion level of 5-6.
1-You can converse with no effort
3 – You can converse with almost no effort
4-you can converse comfortably with little effort
5-conversation requires some effort
6-conversation requires quite a bit of effort
7-conversation request a lot of effort
8-conversation requires maximum effort
9-10-no-talking zone
9/23-9/30 – FLEXIBILITY – Let’s focus on getting 5 or more minutes of stretching into our workout. If you enjoy walking as your workout, add in 5 minutes of stretching at the end. If you are going to use your housecleaning as your workout, give yourself 5 minutes when you are done to do some stretches. Check the video section of the Facebook group for a stretching workout.
If you have a history quitting, here’s what I suggest:
Make a list of why exercising is important to you and read that list EVERYDAY.
If you find yourself making excuses for not working out, you have two choices.
You can either strengthen your excuse by not working out or you can strengthen your resolve by saying “go away and annoy someone else” to your excuse and take action by getting up and working out.
If the above doesn’t work and you continue to struggle with motivation, come to me. Let me encourage and support you. That’s what this is for.
This is all about becoming consistent with your workout. Communicate with me and I’ll be there to help you every way I can. By the end of this challenge, I know you will be more focused on exercising regularly. I can’t want to celebrate your victories with you!
So, are you in?
P.S. If this challenge peaks your interest in private coaching, just fill out the form below and let’s set up a time to chat.