Okay, enough of that. This week will look a lot like last week. As you know, it's a good idea to keep doing the same workouts for a few weeks so you can build strength and endurance. The difference is that you'll be tweaking your program a bit. In the strength training workouts, you'll be adding reps to each exercise in order to keep progressing and challenging yourself. I haven't changed the cardio workouts but, again, you should feel free to change them yourself--make them harder, try new activities or get yourself some videos. The nutritional information will focus on interesting websites, articles and recipes, so be sure to check them out so you'll be ready for them.
As always, this is your program, so make it work for you.
Checking In
It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals. Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!
Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.
Cardio
Your assignment this week is to do 3 structured cardio workouts. One should be focused on intervals, one is based on endurance and the other one should tickle your fancy. Or at least be different than the usual. As always, I've given you some workouts to choose from, but feel free to choose your own.
The active rest days are peppered throughout the week--please make sure you're doing something ACTIVE on these days. Just adding a little more walking to your day counts! Really!
Make sure you're keeping track of your Perceived Exertion with this PE Scale or a heart rate monitor.
Strength Training
Last week, you added a new upper Body and lower Body workout to your routine, along with a full body workout. The difference is that you'll be adding some reps to each exercise--piece of cake, right?
Feel free to visit my Workout Center to see more options for workouts or use a different workout. Make sure you're lifting enough weight that you can ONLY complete the assigned number of repetitions. It may take some time to find the right weight for each exercise.
Flexibility
The flexibility workouts--stretching and Mat Work--will look awfully familiar. That's okay, because you already know you can do your own stretching workouts or use mine. Right? Righto!
Nutrition
This week, I've put together some interesting stuff for you. You'll get to take a quiz (maybe I'm dorky, but I love online quizzes), learn about eating healthy on a budget AND learn how to make a yummy berry yogurt cheese pie. Trust me...it's worth the trouble. That's not all, but you'll just have to get started to find out what else is in store for you.
Motivation
I was feeling silly when I worked on your motivational tips this week. I don't know about you, but I spend way too much time sitting in front of a computer...working. Bleh. Whenever I feel stressed and bored, there are some websites out there I visit for a good laugh. This week, you'll visit some of my favorite silly websites and, hopefully, remember how much fun it is to laugh. Is this really motivation for exercise? Absolutely! Not taking yourself too seriously makes everything easier, don't you think? Enjoy the laughs!
Day 50 | Day 51 | Day 52 | Day 53 | Day 54 | Day 55 | Week 8 Calendar |
