WELCOME TO WEEK 4!
Hello and welcome to Week 4 of the Program!
You’ve finished 3 Weeks of healthy living, and you are rocking it! On Monday we will be progressing a little further, so watch this video that breaks down the key points about what’s changing in your workouts, your nutrition challenges, and you mental focus.
Workouts for the Week:
Your Walk/run Workouts:
This week we are moving on to 4 minute runs followed by a walk break. Remember to pace yourself throughout and to take it easy on the runs.
Always let your body ease into the pace that feels comfortable for you, this pace is probably becoming obvious to you. Land light (try to see how quiet you can make your feet land), have quick feet, and push your muscles gently.
Your Quick Hitter Workouts:
I’m adding in a Walking Lunge Twist to the workout. The key to this exercise is to move gently and smoothly through the twist. You might find it hard to balance at first and that’s okay!
The “Get Dressed” Technique:
As I mentioned in the video, the “Get Dressed” Technique is a very powerful psychological tool you can use to convince yourself to workout when you don’t want too.
Here’s how it works…
Make a rule with yourself that you will always get dressed and complete the Warm-up )on Run/Walk days) even if you don’t want to workout that day.
The next time you don’t feel like working out, maybe you’re tired, maybe it’s just been an usually tough day, get dressed anyway. Tell yourself that it’s okay if you don’t want to workout today, and that it’s normal, but, to just get dressed anyway.
After you’ve gotten dressed (and warmed up), you can skip the workout if you still want to guilt free. Simple right?
What Happens Next:
Here’s what happens. Quite often, you’ll end up doing some or even the entire workout after you’ve gotten this far. Why is this?
Most times, the most overwhelming reason we don’t want to workout is because we can’t convince yourselves of doing the first step. This is usually the REAL REASON.
However, it gets hidden behind justifications like “I don’t have time for the entire workout now because of X excuse”, or, “I’m just too tired today because of x excuse”. If we make a pact to complete the first step up front, then, we can get past those excuses.
Once we complete the first couple things, we then realize it’s not that bad. This makes it possible to keep going!! Cool huh?
So try it out and get motivation to workout even when you don’t want to go!
Nutrition Challenge – The Good Breakfast
As I said in the video, the Good Breakfast is a powerful way to set yourself of right in the morning.
If you make a smart decision with the first meal of the day, you’re giving yourself a chance to be more productive, have longer-lasting energy, and have an overall happier day.
Here are some of the foods I recommend:
Peanut Butter and Jam Oatmeal
- ⅓ cup gluten-free rolled oats
- 1 medium ripe banana mashed
- ½ cup milk of choice – I used unsweetened almond milk
- 2 tablespoons creamy peanut butter divided
- 1 tablespoon strawberry jelly use your favorite flavor
- In a small saucepan, combine the oats, mashed banana, and milk. Simmer until milk has absorbed into the oats, stirring frequently to prevent burning, about 5-8 minutes. Stir in one tablespoon of peanut butter.
- Place into a small bowl, swirl in the remaining peanut butter and jelly, and top with peanuts. Enjoy immediately!
Option 2 - (Quick)
Make 1 or 2 packs (I prefer 2) of Instant Oatmeal when you’re strapped for time. Just follow the instructions on the box
Add a piece on top or to the side for some added nutrition. Something like a cup of grapes, a banana or apple will be perfect!
The Perfect Fruit Smoothie
- 2 Bananas
- ½ Cup frozen berries
- 1 Cup of the milk of your choosing
- 1 Tablespoon of Honey (or any sweetener)
- 1 Tablespoon of Peanut Butter
- Add water for your desired texture.
- Blend ingredients and drink!
You can download a PDF of the Good Breakfast Challenge here.
Good luck with Week 4. Remember to get dressed no matter what, and to start your day off right with the Good Breakfast.
Have fun and be sure to ask me any questions along the way that you might have.