WELCOME TO WEEK 1!
Hello and welcome to Week 1 of the Program!
If you go to Workout Labs and log in, you’ll see I gave you access to your workouts and challenges. You’ll also see that it doesn’t start until Monday! What should you do until then?
Watch this video as I describe your workouts for week 1, your mental focus throughout each workout, and I give you the first nutrition challenge.
This weeks focus for your workouts:
Walk/run: Take it easy on the runs, let your body ease into the pace that feels comfortable for you. It is not a race, actually, most people run to hard for their current level of fitness! Go slow and make sure you can still talk in full sentences if you had too. If you find your breath is getting out of control, stop and take a longer walk break as needed. Your fitness will increase from consistency, NOT push really hard on any single workout. You’ll get there I promise, for now, focus on the goal at hand!
Quick Hitter: Hold back on the FIRST round to get a feel for all of the exercise in the routine. As you move forward, push harder as you feel comfortable, but still emphasize proper form. If you find your form starting to slip, stop, and take a second to re-group before continuing on.
All workouts fit into two types of training. High intensity and low intensity.
The High/Low Technique Breakdown
Low Intensity Days: Remember to take it easy and hold back during your walk/run workouts. This will allow you to slowly build up strength and maximize fat burning by utilizing it as a fuel in your workouts.
High Intensity Days: Your “quick hitter” workout is designed to be used with this type of intensity. You can a little harder in this workouts, and because they are only 15 minutes long, you can be comfortable with going hard knowing that the workout will be over before you know it. Use these workouts to allow yourself the opportunity to go hard if you choose and your body allows.
REMINDER: I want to remind you though, to use precaution at all times. These “quick hitter’s” will inherently push you, and sometimes that will be enough for your body. Never over stress yourself, and ALWAYS focus on form first. The real key is to be able to come back tomorrow without too much fatigue. Make sense?
If you have a question about form, you can check the guidelines of any exercise in WorkoutLabs by swiping up on your screen when your are on any particular exercise. Like this:
Good luck and have fun with the workouts!!
As I said in the video, making a fitness program that doesn’t focus on what we eat really misses the big picture to overall health. But, eating healthy doesn’t have to be hard either. Especially if we focus on one change at a time. That’s why completing the nutrition challenges will be so powerful and effective. You can focus on one thing, learn it, and then it becomes apart of your life forever. No more getting overwhelmed and quitting. Cool?
The first challenge is “The Water Challenge”. For this entire week, I want you to only drink water! Now we all love our caffeine, that’s why I say you can still drink tea of coffee (but only black). I reason we are starting here, is because water not only makes you consume less calories, but it also ensures you are hydrated all day, giving energy and less muscle pain after each workout.
Water is really the building block of good nutrition, it will make you feel lighter and give you so many other benefits. So try it out for the week, drink 2L of water in a day and check off the challenges in Workout Labs at the end of each day!
Tips to help you drink more water each day:
- Bring a water bottle with you wherever you go.
- Keep water on your bed stand at night.
- Drink a glass of water as soon as you wake up in the morning.
- Keep track of water consumption as you go, it will motivate you to drink more.
Everything starts Monday, I’m excited for you and I’ll be here if you need me in the Chat of Workout Labs. So ask away if you need help with anything!
Remember to ease into your Walk/Run workouts for the week, this should be your focus as you complete the workout. When it comes to drinking water, remember to drink some right away, it will set your day off right, and make it easier to complete the 2L challenge for each day.
I wish you luck, and will be watching your progress as you go! Good luck with the week.