WELCOME TO WEEK 2!
Hello and welcome to Week 2 of the Program!
Nice work getting through the first week, you should be proud of your effort and what you’ve accomplished already. Now, we are going to build upon what you have done!
Remember to keep checking off those workouts and nutritional challenges in Workout Labs to see your progress as you go. Seeing what you have done will help you in those moments when you need a little extra help to get out there. Now, watch the video to see what’s in store for you this week!
Workouts for the Week:
This week will follow the same format as the previous week (just like all weeks to follow too). You might be wondering why this is?
Am I just lazy? No, actually.
By keeping the format the same for each week, we keeping building the upon a habit. This will make it easier to go and continue this healthy lifestyle even after this program is over.
Pretty cool huh?
Changes to the Walk/Run Workout: This week we will increase the run portion just slightly, but keep the intensity about the same. ensure you hold back the urge to push harder as you progress.
Remember: the goal is to build easy endurance during these workouts. You will naturally get faster over time by sticking to the proper intensity as much as possible, AND on for an added bonus, you’ll keep your overall stress much lower in the process. This will leave you less sore, and less chance of nagging injuries!
Changes to the Quick Hitter Workout: The quick hitter workout will slightly change this week to ensure progression and muscle confusion. This is important to avoid muscle plateau, that stops progress and improvement in its tracks.
The same attitude towards these workouts will still apply as it did last week. Focus on having a steady effort in the first round, then, build a bit harder as you feel comfortable throughout the 15 minutes time period remaining in the workout.
Remember: if you find your form starting to slip, stop, and take a second to re-group before continuing on. You can always click/swipe to see instructions for every exercise in your workouts.
Improving the System: Critique and Plan
Critique Your Schedule:
Think back about your last week of workouts. Ask yourself these questions:
- Did you find it tough to fit any workouts into your schedule?
- Is there any day that you could schedule your workout for a differently? Ex: After work instead of before?
Remember: You are not just blindly throwing yourself into your workouts. That’s the willpower approach, and that approach depends on something that’s not dependable!
Instead, always focus on trying to improve your system. This will make thing easier for you to stick with. Easier for you to adopt into a long-term healthy lifestyle.
This week is all about planning! I want you to try and anticipate your needs so you can make things easier.
Easier is always better.
Here’s how you can plan ahead:
- Pack ALL your gear up nightly for the next day’s workouts.
- Ensure you hydrate 2 hours before each workout time comes.
- Eat light food, and sip on water before your workout.
- Have reminders set on your phone to start to prepare for your workout
Combining some or all of these tips will make it easier for you to accomplish your goals for the week.
Fitness Focus: Running Form in 3 Steps
Run Easy: Ease into the pace, especially at the start of your runs. This gives your body and muscles time to warm-up. Once warmed up, remember to keep yourself in check. This means running with a relatively low intensity for you. If you come to a hill, your pace will have to slow down to keep your intensity about the same. Try to relax your muscles and focus on relaxing the muscles as you breath out.
Run Light: You can tell if you’re running light by listening to the sound your shoes are making as they hit the ground. If you hear them smack, you’re coming down too hard. Focus on quieting up your feet, and you’ll severally lower the impact forces on your body.
Quick Feet: Having fast feet is more efficient than long, slow strides. Focus on running at high cadence, 170 -180 steps per minute is ideal. To increase your stride rate, shorten your stride and stand tall as you run. This helps you land underneath your body a little more more, giving you a more efficient running stride.
Final Thoughts: Your running form is something that is always going to be improving. Don’t worry about getting the “perfect” form, instead focus on these 3 things and over time you’ll see improvements, and feel smoother and like your running is becoming easier.
This week’s challenge is “The Popeye’s Challenge”. For this entire week, I want you eat 7 servings of vegetables! Why the focus on veggies? A couple reasons.
- They have the lowest calorie density
- They have the highest nutrient density
That means you’ll be eating the healthiest foods, that make you feel more full on less calories. In fact, unlike popular opinion, it’s actually very very difficult to over eat when consuming a lot of vegetables. This study monitored different types of diets, and found that people eating the most vegetables found it hard to eat their MINIMUM calorie requirement set for them to reach.
Suggested Serving Sizes
I wish you luck with Week 2! Now, go eat some veggies and kick some butt with those workouts. You got this and good luck with the week!!