Are you ready to make this your best year yet!!
Why a year long challenge? Because change takes time, and my goal as a coach is to help you establish an active healthy lifestyle that you can enjoy and maintain throughout your life. This is not a go hard for three months with crazy diets just to be ready for that one event in your life or beach season. We have all done that. I want to stop the cyclical nature of dieting and instead challenge you to find the balance between being healthy and strong, and living life.
My hope is that you will not only succeed at the goals I will lay out but that you will set some of your own and really embrace the journey to a healthier fitter you. “YOU MISS 100% OF THE SHOTS YOU DO NOT TAKE.” Michael Jordan
PART 1: Being physically active 5 days a week. You need to physically do something that is bettering your fitness for 30 minutes (minimum) five days a week. Walk, Run, Swim, Lift Weights, Play a sport, ski, snowshoe, you get the point. It can be anything that is leading you to a fitter, stronger, healthier you.
But, keep in mind, recovery is extremely important. You cannot go 5 days a week all year without having rest weeks and day’s. Your scheduled rest day’s can be included in your five day’s of physical activity. These days may include stretching for 30 minutes, taking a foam rolling course, meditating, or a bike ride with the kids. Take the time to think about what your recovery day’s will look like and plan them ahead.
Part 2: Three physical challenges in the year.
- End of April – Lower body Strength: Back lunge
- End of July – Upper body Strength: Pull ups
- End of October – Cardiovascular – 5k or 10k run/walk time
- Perform 10 back lunges on each leg at the heaviest weight you can (while maintaining proper technique of course)
- Goal is to increase the % of your body weight that you can back lunge by 15%
- Perform as many pull ups as you can – chin over the bar
- If you cannot currently perform a pull up your goal is to be able to do 1-2 pull ups (unassisted) by the end of July
- Goal is to increase the number you can do by 50%.
- Improve or complete a 5k/10k run
- Goal: If your 10k time is over 60 minutes your goal is to improve by 10%. If you are under 60 minutes improve your time by 5%.
- Or if you cannot currently complete 5k your goal is to finish it. If you can run 5k but have never done 10k your goal is to work your way up to a 10k run.
January will be bench mark testing to figure out where you are starting. Use January to get into the habit of being active daily, to plan your training sessions and RECOVERY days, and to set your own personal goals for the year.
Anytime in January complete the following:
- Record your height and weight
- Complete either a 5k or 10k run/walk – pick a course and use the same course when you retest throughout the year. Complete the course as fast as you can and record time.
- Perform your 10 rep max back lunge – if you have never done any weight training I highly recommend you hire a trainer to teach basic techniques when strength training. Use January to practice the movement and record your starting amount near the end of January.
- Perform as many pull ups as you can
That is the challenge. Are you up for it?
I will be posting extra challenges throughout the year that you can decide to take part in or not. Some of them will be physical, some funny, some more mentally challenging. Use them to your advantage.
Visit the blog often for articles, motivation, inspiration or to post your questions. And please, share your progress. Brag about your accomplishments.
Don’t forget to invite your friends and family to join. Surrounding yourself with people who will be encouraging and supportive will only help you succeed.