Our challenge is now well underway by now you should be getting the hang of things. I would love to hear more about how the last 3 weeks have treated you. Are you finding it easy to make the small changes each week?
This weeks Fitness Challenge Sheet
Nutrition & Water
Eat on schedule – Create a schedule that you can stick to and plan specific times of the day that you will eat. The best way to accomplish this is to set an alarm on your phone to go off at meal time.
Prep It Up- Pick one day out of the week to prep your meals for 4-5 days. Prepping your meals will help you when it comes to eating on schedule. Meal prep can also take the guess work out of what to eat. If you don’t have to think about it there is less chance that you will make poor nutritional choices.
Savor the Flavor – We live in a society that is all about doing things fast but its time to slow down and savor the flavor of your meals. Take your time and chew your food slowly Chewing slowly gives your body the chance to recognize when its full.
8 is Great – Get your water bottles ready and drink 8 glasses of water each and everyday this week.
Workout & Activity
Rise and Shine Workout– You should already be familiar with this workout. Its the workout to get you up and ready to face your day. But we are kicking it up.
- 50 Jumping Jacks
- 25 squats
- 20 Lunges (each side)
- 35 sec Plank
Pump Some Iron– Most people go in for the kill when it comes to cardio but they totally skimp on the strength training. This week I want you to pick up the weights. One day focus on your upper body, the next work on your core and the third focus on your lower body.
Sleep & Daily Affirmation
45 Down 30 Up – You should be familiar from week one going to bed early and from week two waking up early. This week its time to combine the two. Try to go to bed 45 mins early and wake up 30 mins early. Use your early rise to mentally or physically prepare for your day.
Daily Affirmation- I allow myself to make choices and decisions for my higher good.
Never Miss A Freebie
Each month we send out a very special email with free printables. Periodically you will also get special discounts for the shop.