6 Wk Spring into Summer Fitness Challenge June 7, Day 7 -

6 Wk Spring into Summer Fitness Challenge June 7, Day 7

Fitness challenge_Layout 1

THIS IS IT FOLKS! LAST SET OF CHALLENGES FOR WEEK ONE. KEEP UP THE HARD WORK!

CHALLENGE 1

EARN 1 POINT FOR EACH MINUTE OF CARDIO OF WORK YOU PERFORM. TODAY, LET’S LEARN ABOUT BRICK TRAINING. BIKE, WALK, BIKE. GO FOR A NICE LONG WALK THEN PLAY TENNIS WITH A FRIEND THEN TAKE A ZUMBA CLASS. THE IDEA WITH BRICK TRAINING IS LAYERING 2 TO 3 DIFFERENT ACTIVITIES.THE IDEA IS TO DO THEM ONE RIGHT AFTER THE OTHER TO BUILD ENDURANCE. TRIATHLETES USE THIS TYPE OF TRAINING BUT SO CAN MERE MORTALS. WE CAN USE THIS BRICK TRAINING CONCEPT WITH ANY ACTIVITIES NOT JUST BIKING, RUNNING AND SWIMMING. YOU DECIDE, MIX IT UP! WORK AT WHATEVER INTENSITY LEVEL YOU WOULD LIKE. IF YOU LIKE IT HIGHER, GO HIGH. IF YOU FEEL YOU NEED TO KEEP IT A BIT LOWER, THAT IS FINE TO. OR SOMEWHERE IN BETWEEN. IF YOU LIKE THE INTERVAL TRAINING, STICK WITH IT. IT’S ALL UP TO YOU. LISTEN TO YOUR BODY. JUST DO IT! REMEMBER THE RATE OF PERCEIVED EXERTION? USE IT! LISTEN TO YOUR BODY AND PUSH YOURSELF A BIT, JUST DON’T OVER DO IT. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTIONS SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU MUST DO 2-3 DIFFERENT ACTIVITIES AND THEY CAN BE THINGS YOU’VE AREADY DONE THIS WEEK. IF YOU DO MORE THAN 60 MINUTES TOTAL, EARN 60 BONUS POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 60 BONUS POINTS FOR A TOTAL OF 120 POINTS. FOLLOW ME? ARE YOU SMILING?

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CHALLENGE 2

STRETCH FOR AT LEAST 30 MINUTES FOR 30 POINTS. USE WHAT I’VE PROVIDED OR FIND SOME STRETCHES OF YOUR OWN. THE YOGA VIDEO I’VE POSTED IS CHALLENGING. ESPECIALLY IF YOU HAVE NEVER DONE YOGA. SO IF YOU TRY IT, TAKE IT EASY… YOUR POSITIONS DON’T HAVE TO LOOK JUST LIKE MINE AND CHANCES ARE THEY WON’T UNLESS YOU ARE VERY FLEXIBLE. POINT BEING…TRY IT BUT DON’T FORCE ANY MOVEMENTS, YOU’LL INJURY SOMETHING. HAVING SAID THAT, THESE SERIES OF STRETCHES ARE DESIGNED TO BALANCE ALL MUSCLES GROUPS OF THE BODY, SO THEY ARE GREAT TO PRACTICE REGULARLY TO INCREASE FLEXIBILITY THROUGHOUT THE WHOLE BODY.

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CHALLENGE 3
100 POINTS

LISTEN TO THIS GUIDED MEDITATION FOR RELAXATION AT THE END OF THE DAY BEFORE BED OR AFTER YOU COMPLETE YOUR STRETCHING. FYI…IT’S ABOUT 10 MINUTES IN LENGTH.TRY TO RELAX AND JUST LISTEN TO THE NICE LADY 🙂 PLEASE CLICK THE LINK AND LEARN WHY WE NEED TO RELAX AND REDUCE STRESS TO BECOME MORE HEALTHY. PLEASE…DON’T STRESS OUT!

Relaxation Overview – Why Relaxation Is Important
http://bit.ly/12sMmtO

CHALLENGE 4
KEEP EATING THOSE FRUITS AND VEGGIES! TRY TO ELIMINATE PROCESSED FOODS, FAST FOODS AND EATING THINGS FROM A BOX, BAG OR CAN. EAT MORE FRESH WHOLE FOODS. REAL FOODS! FRUITS AND VEGETABLES. EARN 5 POINTS FOR EVERY SERVING OF A WHOLE FRESH FRUIT OR VEGETABLE. HOPE YOU HAVE NOT GIVING UP ON THE WATER. PLEASE HYDRATE TOO!

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