Let me first start by saying I am sorry for the delay. The computer that I use to design the challenge sheets fell and broke and I have been scrambling to get things back in order.
So without further ado here is week 6.
If you are new to our fitness challenges then start at week 1 and work your way through each week. Remember its all about taking small steps to a full lifestyle change.
This week we are getting much more deliberate in our efforts and diving in a bit deeper.
Nutrition & Water
Make it about Macros – When it comes to what you should be eating and how much of each thing you should get it is important to know that one size doesn’t fit all. You need to understand what your macros are for you and only you.
Macros are the breakdown of protein, fat and carbs that you need to lose weight, maintain weight or even gain weight.
To find out your macros use the IIFYM Calculator . Use this information to map out your meal plan for this week.
Water – Last week you gave up all sugary drinks this week you will be increasing your water consumption. If you have been drinking 8 glasses of water start drinking 10. Add an additional 2 glasses a day to whatever you normally drink.
Most people aren’t getting nearly enough water and they tend to mistake thirst for hunger. Increasing your water intake can help decrease your chances of over eating or eating when you are actually thirsty.
Here is an interesting article on the topic: Are You Hungry? Or Just Thirsty.
Workout & Activity
Rise and Shine – you should be doing this every morning as soon as your feet hit the floor.
- 60 Jumping Jacks
- 40 squats
- 35 Lunges (each side)
- 60 sec Plank
Mix it Up– It is time to step outside of your comfort zone or your same old routine and try something new. Have you wanted to try a new fitness class? Do it this week!
Many people began to get bored with the same old workout or going to the gym. Mixing things up a little can really help you stay engaged.
Most places allow for you to come in and try out a class for free so take advantage of that and try something a little different.
Keep it Moving – Have you ever wondered why in certain places people tend to be slimmer even though they don’t go to the gym? In many of those places people are much more active and in constant motion.
So instead of a structured workout or routine its time to just keep moving. This doesn’t mean you can’t watch your favorite tv show it just means that you should be moving while you do it.
Focus on spending less time sitting this week and more time moving around. This could mean cleaning the house, walking the dog, gardening or anything that gets you up.
If you work at a job where you spend most of the day sitting set a timer to get up every 30-45mins and just stand up do a few stretches, take a little walk or even walk in place.
Sleep & Daily Affirmation
45 Down 30 Up – You should be familiar with this by now.
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- “Absolutely nothing is out of my reach” make sure you are looking in the mirror each day and saying this to yourself.
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.