WELCOME TO WEEK 3!
Hello and welcome to Week 1 of the Program!
On Monday I am going to be giving you access to your workouts for the week on Workout Labs. 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.
Workouts for the Week:
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.
Low Intensity: 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: Your “quick hitter” are designed to be used with this type of intensity. You can really push as hard 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!
Good luck and have fun with the workouts!!
As I said in the video, making fitness program that doesn’t focus on what we eat really misses the big picture to overall health. Eating healthy doesn’t have to be hard, 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 until you learn it and it becomes apart of your life. No more getting overwhelmed and quitting.
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 benefits. So try it out for the week, get 1.5L of water in a day and check off the challenges in Workout Labs at the end of each day!