Active Rest
*Set an alarm every 45 minutes and stand up to stretch
*Use the stairs at least 3 times today
*Leave something in your car that you'll need sometime during the day--take the stairs to go get it
*Take 10 minutes of your lunch hour and take a walk around the building
*When you get home from work, do 10 pushups, 10 squats and 15 crunches before you sit and watch TV
Strength and Flexibility Focus: Strength Training
Today you'll do the same strength training workout as last week. Your challenge is to add one more set of each exercise:
Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2 , Beginner Abs
Challenge: Add one set to each exercise.
Intermediate/Advanced: Do the same Total Body Workout and Dynamic Abs as last week. Challenge: Add one set OR use a heavier weight.
Nutrition Focus: Healthy Snacks
It's important to eat regularly throughout the day and that means you may need to snack between meals to keep your metabolism up and your hunger in control. Today, focus on eating a healthy snack: yogurt and fruit, a small whole grain bagel and peanut butter, cheese and crackers, fruit smoothies or whole grain cereal are just a few ideas.
Motivation
One of the things you might have realized is that part of being motivated is being prepared. If you schedule your workouts, it's much easier to keep to the schedule if you have your gym bag ready to go. If you workout in the mornings, put your workout clothes next to the bed. Unlace your shoes so you can just step into them and be ready to go. Try to do everything you can to make your workout easier to start--I had one client who used to sleep in her workout clothes. You may not want to go that far, but think of how you can make doing your workout less of a hassle.
Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Week 2 Calendar | Week 1
