The Fresh Start Fitness Challenge – Week 2

Welcome to Week 2!

Week 1 sure flew by quickly, didn’t it?

I’ve loved reading about all of your successes this week! Everybody seems to have started off strong. Let’s keep the momentum going, shall we?

This week’s challenges are about adding a bit more structure to both your workouts and your diet. No worries, there won’t be any meal plans to follow (since I’m not a registered dietician, I wouldn’t presume to know what the best diet for YOU is!). There will, however, be a more detailed workout for you to follow.

And because so many of you have been happily sharing our little challenge with your Twitter followers, I thought we’d increase the number of ways you can be entered to win the 8-week Fitness Coaching Package.

That’s right, the Rafflecopter widget now has a new option! Tweet about the challenge (your successes, your near successes, the things you’re loving about it) and claim an extra entry each day. Check out the detailed instructions about the Rafflecopter widget on the main challenge page. And don’t forget to keep those comments coming!

Oh yes, and please, use the hashtag #freshstartfitness when you Tweet (it makes it really easy for the rest of us to follow the conversation!)

Emotional:

  • Find a motivating photo or saying (or a photo with a saying). Make your own if you can’t find anything that does it for you (picmonkey.com and Instaframe are both great tools). Share it with us; maybe your motivational image or saying will help someone else!
  • Plan a reward for yourself upon the completion of the month’s challenges. Try not to make it food-related ;). Find a way to remind yourself daily of the reward that awaits you at the end of the month. (There’s a pair of Fluevog boots that are calling my name…). Tell us what your planned reward is!

Nutritional:

  • Critically examine the food log you kept last week. Identify two food items that you KNOW are not helping your reach your goals. Eliminate them from your diet this week. 
  • Also notice if there are times during the day when you’re more likely to make unhealthy dietary decisions. Mid-afternoon and before bedtime are common ones. Practice preventative eating. Consciously choose a healthy snack and make the decision to consume it instead of your mid-afternoon pastry or evening chips and dip. Prepare it ahead of time if need be. Last week Anna commented that she started putting all of her snacks for the day in a big bowl on the counter. She found it an easy way to minimize mindless snacking (seeing it all in one place is a great visual reminder of what and how much you’re eating…)
  • Most of us don’t eat enough vegetables. They’re low in calories, rich in vitamins, minerals and antioxidants. Plus, they fill you up! Seek out two new vegetable-based recipes to try and report in on. If you use Instagram, take a pic and Tweet it out!

Physical:

  • Cardio workouts; this week we’re aiming for 15 minutes more total cardio than last week. That means you need to do 135 minutes of cardiovascular training, in whatever time intervals you like. Break it up over the week. Vary the types of activity you do from one day to the next. Keep the intensity up there; you need to be sweaty and out of breath for it to count!
  • Strength circuit; this week’s workout is a circuit of 8 exercises. You’ll perform 16 repetitions of each exercise, one after the other, with no breaks in between. Your challenge is to perform the circuit a total of 6 times this week. You might choose to go through it once, on each of 6 days. Or twice on each of three days. Or three times on two separate days. Your choice. Include a 5 minute warm up (walk up and down the stairs, do light jumping jacks, jog on the spot) and 5 minutes of stretching at the end. You will need a set of dumbbells (or something you can use in place of hand weights and a mat; that’s it!).

Fresh Start Work-it Circuit

  • Squats plus shoulder press
  • Pushups
  • Lunges plus bicep hammer curls (perform 8 stationary lunges per side, or 8 alternating forward lunges per side)
  • Bent over, reverse flys
  • Triceps bench dips (knees bent or legs straight)
  • Plank (as long as you can, toes or knees)
  • Bridge (as long as you can, with or without leg lifts)
  • V-sit core rotation (8 per side, alternating sides)

Now watch the video for instructions on form and progressions! (EXPLORE my YouTube channel; there are lots of exercise demonstrations and free workouts for you to try!)

Feel free to comment or e-mail me with questions about the exercises. If you have an injury and need a modification, I’ll do my best to help out!

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.