Challenge for February
Hows your posture?
Your challenge for February is to improve your posture.
Start sitting and standing nice and tall and allow your muscles to support you like they should.
Take note of how you sit when eating,
or how you stand when talking to someone or how you walk around the supermarket. Then start improving on your posture.
Stand tall and proud people.
Time for a new challenge.
Each week till the end of January you need to pick one unhealthy habit to stop. That will be 3 habits in total by the time February rolls around.
Here are some ideas:
eating after 7pm at night
smoking
eating in bed
not getting enough sleep
not enough water
not enough exercise
Get to it People, Your life is Now!
For the Christmas Period and over the begining of the New Year please try to focus on being consistant.
Try to do your walks/cardio, focus on drinking enough water and less fizzy and alcohol, try to continue with your resistance workouts, and stay positive.
We will be adding another challenge after the New Year has been celebrated.
Remember consistancy is the key.
CHALLENGE NUMBER 4
Decembers Challenge:
In this challenge you need to take a good look at yourself.
To be balanced you need to have a healthy body mind and sole.
Your challenge is to make sure you are still doing the last 3 challenges. I want them to become part of you lifestyle.
You may be finding that you are starting to slip on some of the previous challenges.
You need to stop here and work out why you are allowing yourself to slip back into old unhealthy habits.
Are you suffering from Self Sabotage?
You may be quick to blame others or have many many reasons why you think you have every right to go off track. And you may, but you need to take a real good look at yourself and start to learn what it is that affects you.
We all know that positive thoughts can lead to positive action.
Work out what you need to improve on and do it!
You can't change what you won't acknowledge.
Remember this though: No one is perfect.
Please don't waste time beating yourself up, acknowledge what you need to work on and get to it.
Those of you that have been doing well can focus on increasing your walks etc in challenge 2 and increase your repetitions with your resistance exercises in challenge 3.
Make sure you maintain perfect form with your exercises and seek your Doctors permission if needed before you increase your intensity.
Novembers Challenge:
Time for some resistance work!!!!
For this Challenge you will be adding in a mini circuit that you do at home.
You must have your doctors permission if needed, before starting this challenge. We take no responsibility for your health.
Now dont panic it is not going to be a major workout.
We are starting out nice and easy.
You will need to make sure you have on appropriate clothing to move in.
Always have your water bottle with you.
This circuit is to be done as well as your walks or whatever activity you achieved in the last challenge.
Remember we are aiming to improve our body and lifestyle.
Squats
START POSITION SQUAT DOWN THEN UP
Don't use weights and you can hang on to the back of a chair for balance if needed.
Perform 10 repetitions to start with.
Press Ups
You can do these on your knees first. Again perform 10 repetitions.
We will increase this later,or you can try with your legs straight. (no knees on floor)
Lunges
Make sure you lunge down and not forward.
If you are unsure then do them in front of a wall and if your knee hits the wall then you are not lunging down like you should.
Perform 10 repetitions each leg.
Crunches
You are just going to start working your abs with a basic crunch. Lift the shoulders off the ground like in picture then lower back to the floor.
Keep a gap between your chin and your chest at all times. Support your head with your hands. Remember to breathe.
We will do 20 repetitions of these to start with.
O.k so those are the 4 exercises.
You will do 1 set of Squats
1 set of Pushups
1 set of lunges (10 each leg)
1 set of sit ups.
You will repeat this combo 2-3 times depending on your fitness.
Perfect form is very important so make sure you master the exercise form before you increase your repetitions or sets.
Get that journal ready and fill in what you achieve each workout.
You have the whole of November to master these 4 exercises. Add them in with your fatburning activity from last month and remember to drink that water and leave the fizzy drink alone.
Best of luck Everyone.
Octobers Challenge:
O.k time to start moving!
For this challenge you need to get up and start moving.
Starting off small and increasing your distance or intensity over the next month.
So first up make sure you have suitable footwear for whatever type of movement you are going to do.
Remember it doesnt have to be in a gym on a piece of cardio equipment, it doesnt have to be walking. It can be dancing, housework, playing with your kids.
Of course it does need to be for a certain amount of time and you do want to warm the body up. Moving around slowly will not cut it.
30 minutes is your first goal. 15 minutes one way if walking, turn around and head home.
If using cardio equipment keep track of your heart rate.
Remember you are starting off slowly and then that gives you room to increase things when needed.
Helpful Tips
If you are going to do your walking etc after work, try taking your shoes to work and doing it before you go home. Or put your shoes on as soon as you get in the door and go straight away.
Maybe try exercise with a friend, but make sure if they cancel that you keep on track and do your walk etc.
Listen to music as your move. Make sure it is up tempo so that you are encouraged to move faster not slow down.
Use a journal and record your progress. This tool is very motivating.
Now you also need to maintain the previous challenge and keep that water intake happening. Once you start moving your body will need more water , so no slacking off now :)
Please make sure you have your doctors permission before joining in with us on these challenges.
CHALLENGE NUMBER 1
Starts 1st of September.
Do you drink enough water?
For this challenge you need to cut down on unhealthy drinks such as soda's, alcohol, coffee, sugary juices etc.
If you dont drink any water at all then its time you start.
Get your journal/notebooks ready and record how much water you drink every day.
Helpful tips:
Start with your first one in the morning when you wake up.
Have a small water bottle in your bag or car.
Have a glass of water before you have your cup of tea or coffee.
Always have a water bottle with you when you train. You should easy drink at least one 750ml bottle of water while training.
You can flavour your water with lemon or lime.
Add ice cubes to your bottle to keep in cold.
You can also count hot cups of water; that is water with no caffine in it.
Herbal teas are great.
Aim for 8 full glasses a day.
By adding the water you will cut down on other drinks that add unwanted calories to your day.
You can also record how many soda's etc you are having and then how many you cut down to by the time the challenge is over.
Length of Challenge = 1 Month
Warning:You may pee more! :)
