OMG can you all believe how fast this month has flown by, shoot this entire year seems to be running on ultra speed. Here we are 14 weeks until 2016 plenty of time to whip ourselves into shape so we don’t have to fall victim to the New You, New Years resolutions. You can start working on the new you NOW!
To help you maximize your weight loss and fitness efforts we are starting phase #1 of our SMART Weight Loss Challenge. If you have been around my blog any amount of time you know that I like to give you all the tools that you need to succeed.
So be sure to grab yourself a copy of the SMART Weight Loss Fitness Planner (not required but highly recommended to complete your meal planning and track your workouts) and lets get started!
Below is your free challenge packet you can download it HERE.
Full Challenge Details
As you can see you will have something to focus on each day. You will use this calendar to help guide you through the challenge. The actual first round of the challenge is only 24 days with a one week break and then we jump into round 2. I have made sure that most holidays you will get to enjoy and will be off during those weeks.
Enjoy the time off but still be mindful of what you are eating and how much.
- Select Going on the October SMART Weight Loss Event Page on Facebook
- Join the private SMART Weight Loss group on Facebook to complete your check-ins and for chances to win weekly prizes
- Look for the SMART hashtags to check-in and for more entries to win (e.g. #SMARTMealPrep, #SMARTCardio, #SMARTChallenge)
- Have fun and support others….
Remember to take before pictures at the beginning of the challenge and every weigh-in day so that you can see your progress. Taking photos will help keep you motivated. It is much easier to see progress in photos than just looking in the mirror or even stepping on the scale.
Weekly Giveaway (ends 10/31)
Be sure to check in and stay engaged each week. I will be giving away lots of goodies to those that I see posting and participating in our SMART Weight Loss group. Look for the SMART hashtags (#SMARTMealPrep , #SMARTCardio , #SMARTChallenge) to check in.
- Fitness Dice by Strength Stack 52
- Cayman Fitness Premium Resistance Band Set as seen in my video here
- EXERCISE CARDS by WorkoutLabs
- and a Mystery Prize (its a good one!!!)
Focus Area: Meal Planning and Rest Day
I believe that Sunday should be a day of rest and a time to spend with your family and friends. So use Sunday to plan your meals for the week ahead. Throughout the challenge I will share new recipes that I have found that you can incorporate into your meal plan for the week using the #SMARTMealPrep every Sunday morning in our private group.
Focus Area: Cardio
The calendar says Walk, Run, Jog or Cycle but you can also add in some HIIT (High Intensity Interval Training) as well. Shoot for 25-30 minutes of cardio on Monday. Log the amount of time you spent doing cardio on your calendar for the day.
Focus Area: Lower Body Strength Training
Its time to grab those dumbbells or a small child whatever is near by and knock out your lower body exercises of the day. We will be doing AMRAP (as many reps as possible during the timeframe) this ensures that you get the maximum workout for your fitness level. Remember to log your rounds on your calendar try increasing them each week.
Focus Area: Weigh In and Reflection
Reflection is important during any program. You should reflect on your goals and why you are putting in all the hard work. Reflect on your wins for the week and all the wins to come. You will only weigh yourself once a week.
Make sure to weigh yourself in the morning after you use the bathroom. You will need to weigh yourself at the same time each week in the same clothes or none your preference.
Wednesday is however not a rest day you still need to get out and walk at least 30mins which is a perfect time for you to get in your reflection time.
Focus Area: Upper Body Strength Training
Get ready for another round of strength training. Hopefully you have those weights or the baby nearby to help you knock these out. They are done exactly the same as your Tuesday strength training with AMRAP. Remember to log your rounds on your calendar try increasing them each week.
Focus Area: Cardio
Time to get in another round of cardio. Try to pick something different that you didn’t do on Monday. Mixing it up will help keep you from getting bored.
Focus Area: Rest
Take this time to sleep in, let your body recover and just enjoy your weekend.
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.