Posted on

Fitness challenge: Built to last

Fitness challenge built to last, chape, chape fitness, challenge, fitness challenge

The ultimate fitness challenge: Built to last! is about to start.

Based on a new fitness group class that I´m teaching in person to women from 25 to 60 years old. This challenge is ideal for women, newbies and people who didn´t work out in a long time, they all have lost weight, tone muscle and improve their posture in just four weeks.

Beginning November 5, next Monday. This is what I have for you:

3 workouts per week

The most common mistake among newbies, driven by their enthusiasm is to workout almost every day.

After surviving the first week, the second they are very tired and begin to skip workouts. This leads to some frustration and negative thoughts like “I’m not following the plan”, “this is not for me”, “I’m never going to achieve my goals”, and then, they quit. Does it sound familiar?

Three workouts per week are enough for newbies (or people who didn´t work out in a long time) to see results and create an empowering healthy habit, built to last.

Every Monday, Wednesday and Friday, I´ll post a new workout (9AM Spanish time).  On Tuesdays, Thursdays and weekends you should have a well-deserved rest.

Surely you live in a different time zone, or your Mondays are extremely busy and tired. I get it, so I have planned different ways you can fit this challenge into your schedule and lifestyle.

How to join this challenge

Option 1: Sign up and get the workouts right in your inbox. You won´t miss a single workout and you can do them one day later if this works better for you. For instance, you´d workout on Tuesdays, Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.

Option 2: Sync your calendar with my Stanza calendar. Once synced, you will be able to reschedule the workouts (called events) in your calendar.

Each event contains the link to the workout so, all you need to do is open your calendar, click on the event and follow the link. No brainer!

Option 3: WP Notifications. Fellow bloggers, you only need to turn on the notifications from my blog and set them up to daily or instantly.

The workouts

Each workout is about 30 minutes length, stretching included. Do not skip stretching.

It´s a full body circuit training, where you´ll have to perform each exercise for 40 seconds, doing as many repetitions as possible. You finish an exercise then you perform the next one, completing the circuit 3 times.

All exercises are bodyweight or resistance band exercises so you won´t need too much equipment, just a resistance band that fits your fitness level. 

If you don´t have a resistance band yet, my friend and fellow blogger Joan has selected some good options at professionalshealthconnection.com that will meet your needs.

Each exercise comes with a demonstrational video. If you don´t recognize a specific exercise or you´re not sure how to do it, just click on the exercise´s name and watch the video.

Track your workouts

Another common mistake (not only among newbies) is no tracking your workouts. This is key to check what works or doesn´t work for you. Writting down how many repetitions you were able to do, how you felt after the workout, and so on…

In order to improve, tracking our workouts is one essential habit we have to add to our daily routines. Keeping track of your workout will allow you to analyze your progression.
 

This is valuable info for you so in the future you will be able to compare where you were at, how you have progressed and will encourage and motivate you to keep going.

For this reason, I´m going to provide you with an Evernote note for each workout. You can copy them to your account, then you can annotate anything you want and keep these workouts forever. This is only one of the many advantanges of using Evernote as your training diary.

This is an example of how these notes look:

Fitness challenge built to last, Evernote for fitness, chape, fitness

Eating for succeed

If weight loss was simply a matter of eating less and exercising more… wouldn’t everyone be skinny?

Truth is since you’re being more active, you will more than likely notice that you have a larger appetite.

The very basics:
 
  • Drink more water than you´re used to
  • Cut out processed foods
  • Cut out refined sugar
  • Cut out takeaways
  • Cut out alcoholic drinks
  • Cut out soft drinks

On top of that, I will suggest you a food with each workout. For instance: chicken. Here you are 30 delicious and healthy chicken recipes for your first day.

This is another Evernote advantage, you can use it as a recipes book and to track your meals. All in one place, sync across all your devices and free.

Did I not mention it? You can create your Evernote account for free.

Let’s do this together

Join the Closed Facebook group here

Post pictures of your journey (A selfie after training, where you have trained, raise the note with your repetitions to motivate others …).

Motivate as many people as possible to join us.

 

Take the first step to a healthier and better you, sign up!

7 thoughts on “Fitness challenge: Built to last

  1. Subscribed hope to see some change, whenever I start workout either fall sick or have emergencies …🤭

    1. Great! I’m sure you will see changes, and I really hope you don’t have emergencies or fall sick this time!

      1. I hope too, as funny as it sounds but I’ve never been able to continue more than a week, either a womanly issue or some heavenly non-issue!

      2. It doesn’t sound funny at all 😲 I’m used to train people with all kind of problems but this is new 😅 Let’s hope for the best 💪

      3. 👍

  2. i’m signed up David and can’t wait to start!! Thank you so much!
    Hugs!

    1. Welcome to the tribe, Joan! We are going to have fun!! 💪
      Hugs!!

Penny for your thoughts

This site uses Akismet to reduce spam. Learn how your comment data is processed.