Its week 5 you all should be feeling really good. Did you have some wins last week? Leave a comment because I want to hear all about them.
If you are new you can find challenges for weeks 1 – 4 on the Fitness Challenges page.
Here is your challenge sheet for this week
We are 5 weeks in are you all ready to step outside of your comfort zone and push a little bit harder. This week its all about pushing yourself as far as you can. You have had 30 days to establish a routine.
Nutrition & Water
Plan Ahead– This week I want you to plan out your meals. If you have the SMART Weight Loss Planner you can use the Weekly Menu Planner page. If you don’t have it you should get it! Or you can pull out a sheet of paper and write down you menu for the week.
Water Water and more Water- I know you love your sugary drinks but I want you to give them up totally for 1 week. You can do it! However to add variety to your water you can easily infuse it with fruits.
Veggie Up– So many of us rarely eat our daily requirement of vegetables a day. This week I want you to focus on getting your daily requirement each and every day. Don’t know you daily requirement? You can find it here.
Workout & Activity
Rise and Shine – get it in every morning before you start your day.
- 55 Jumping Jacks
- 35 squats
- 30 Lunges (each side)
- 45 sec Plank
HIIT it once – You will do 1 High Intensity Interval Training session this week. Here are some videos of beginner HIIT workouts that you can use.
- HIIT Homeworkout for Beginners
- 15 min Beginner TOTAL BODY HIIT WORKOUT
- HIIT Cardio and Abs Workout – 30 Minute At Home HIIT Workout with Abs Exercises
3 for 30– 1 off your workouts will be a HIIT the other two can be strength or cardio I will let you choose. They should all be a minimum of 30 minutes. HIIT workouts will usually require less time.
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 am stronger than any excuse”
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.