We are moving right along aren’t we. I can’t believe that we are already on week 7! I am hoping that you are making progress and that you are more aware of the choices that you are making.
A lifestyle change can be a challenge but I do hope that by taking it slowly you all have been able to really stick with it. I would love to hear from you and learn about how you all have been doing.
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.
Nutrition & Water
Eat Out – So you are probably thinking what in the world you want me to eat out. Yes pick one day and head out with friends or family! This is the real world and in the real world people go out to eat and meet up with friends.
You can’t bring your meals with you to a restaurant and depriving yourself will only lead you to wanting to binge on all the foods that you have denied yourself.
This week I want you to get real and head out to eat BUT I don’t want you to clean your plate. Work on portion control. Order your favorite meal but don’t eat all of it. Stick to the salad plate method and only eat what fits on a salad plate put the rest in a to go box and give it away.
Water – We talked last week about thirst being mistaken for hunger. I want you to continue to increase your water intake. Add an additional 2 glasses of water a day. So if you are drinking 10 glasses now have 12.
Workout & Activity
Rise and Shine – you should be doing this every morning as soon as your feet hit the floor.
- 65 Jumping Jacks
- 45 squats
- 40 Lunges (each side)
- 1 min 5 sec Plank
3 for 30 – I told you we are kicking it up. So 3 days this week your focus is on strength training. You can do body weight exercises or use weights. You should be working a different area of the body each time.
This is what is going to help you get toned.
2 for Cardio – Time to go all in! On the 2 days that you aren’t doing strength training its time to get that cardio in for at least 20-30mins.
This week may be a challenge for many of you but I believe in you and know that you can get it done. Remember its only 1 week!
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- “I am limited only by my vision of what is possible” 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.