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.
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…
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:
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.
- 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 …).
Take the first step to a healthier and better you, sign up!