Week 1 | 5 Week Health and Fitness Challenge

It seems like forever since I decided to put this 5 Week Health and Fitness Challenge together.  I feel like the next five weeks will help those of you getting started create new habits, realise you can do this without joining a gym or having equipment at home and use the challenge as a form of accountability to keep you going.  For those of you already on your way but looking for something new, I think you'll enjoy the camaraderie and competition that will come with the daily challenges.  No matter what your fitness level, you will be supported, motivated and pushed as little or as much as you need. 

Now, let's set the challenges...

Monday 30th:  We are going to walk | jog | run one mile. 
     For those of you who do not walk | jog | run one mile already, you simply will walk | jog | run one mile.  For those of you already walking | jogging | running one mile, you will add a mile. 
      Cardiovascular training is a very important part of any fitness program.  Benefits of cardiovascular training include: weight loss, stronger heart and lungs, increased bone density, reduced stress, reduced risk of heart disease, temporarily relief from depression and anxiety, better sleep, more energy and increased confidence in yourself.

Tuesday 1st:  We are going to drink 1/2 our body weight in ounces of water.
      The new rule of drinking water is 1/2 your body weight in ounces.  Example, I weigh 175lbs so I am supposed to drink 87.5oz of water.  This shouldn't be done just today, this should be done every day of the challenge and every day of your life.  Please drink water from a BPA free, reusable container. 
       Drinking water is very important.  Water regulates your body temperature, transports nutrients and oxygen into cells, protects joints, helps metabolism and helps detoxify.

Wednesday 2nd:  We are going to do weight training without equipment:
      - 25 body weight squats http://www.youtube.com/watch?v=Up_48p-BMug
      - 15 push ups (if you are unable to perform a regular push up, you may do them on your knees)
      - 10 lunges http://www.youtube.com/watch?v=LFTfbPh61vg
      - 30 second plank http://www.youtube.com/watch?feature=endscreen&NR=1&v=bWJ8on3E3Io
      (you should complete each exercise set before moving on to the next.  complete the four exercises as a 'super set'.  once you have completed the 'super set', repeat the 'super set' one more time through)
      I've added a link for a video showing how you should be performing each exercise.  If you cannot perform any of the exercises for the prescribed repetition amount, simply perform 5 here and 5 there throughout the day until prescribed amount is finished. 
       Resistance or weight training must be incorporated into any successful training program.  Benefits of strength training include: weight loss (muscle burns more calories then fat), increased strength, increased confidence, more energy, increased HDL, lowered LDL, reduced risk of diabetes and insulin needs, lowers blood pressure, increases bode density reducing the risk of osteoporosis, decreases anxiety and stress.

Thursday 3rd:  We are going to eat 5 servings (2 1/2 cups) of fruits and vegetables.
       Since I don't have room to write all the benefits here is a link to a great article: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-full-story/

Friday 4th:  We are going to do 200 stair steps.
       It's easy, just use your stairs at home.  You'll start by stepping up one step with your right foot followed by bringing your left to the same step.  Then step down with your right followed by your left.  For 25 repetitions lead with your right then switch and lead with your left for 25.  Repeat until you get to 200. 
        Step ups are great for strengthening both your legs and your cardiovascular system.  The faster you go, the more calories you will burn.

Saturday 5th:  We are going to find a quiet room and stretch for 20 minutes.
       Here is a great stretching routine for an individual of any fitness level to follow.  Repeat the routine as many times as it takes to reach 20 minutes.   http://ahealthieryou.ca/2011/01/stretching/  The time you quietly stretch is a great time to meditate and be at peace with yourself.
        Benefits of stretching include: reduced muscle tension, increased range of movement in the joints, enhanced muscular coordination, increased blood circulation to various parts of the body and increased energy levels resulting from increased circulation.

Don't forget, once you have completed the daily challenge, you need to post a comment about the challenge so I can keep track of everyone.  If you complete 90% of the challenges you will be entered into a random drawing for a free one month membership to Prairie Life Fitness in Overland Park, Kansas.  I know some of you don't live in the Kansas City area, and won't be receiving the free membership, but posting a comment will help hold you accountable. 

Alright, time to get started!  We are all in this together, so let's support one another and help each other "work towards something greater!"

Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!

5 Week Health and Fitness Challenge

The 5 week health and fitness challenge will begin April 30th (with the first post Sunday, April 29th) and end June 2nd. No, you don't have to have a gym membership to compete in the challenge. You will be able to complete this challenge at home, at work or anywhere your two legs can take you.  So, what's the challenge?  Each Sunday, I am going to post six challenges for the upcoming week.  There will be a different challenge Monday through Friday for you to complete. 

Example:

Monday:  walk, jog or run one mile (this mile must be in addition to your daily routine)

Tuesday:  no carbs all day long

Wednesday:  perform 25 push ups, 50 squats and 50 jumping jacks (if you can't perform 25 push ups at once, you may do five at a time throughout the day)

Thursday: take twenty minutes in a quiet room and stretch your body from head to toe

Friday: walk, jog or run one mile before you go to work

Saturday: do ten, 30 second planks throughout the day



Once you have completed the challenge, you will leave a comment on that weeks blog post about; how long it took you to walk, jog or run your mile, how hard/easy it was to not eat carbs, how long it took you to complete the push ups, squats and jumping jacks, etc. 

It is very important to leave a comment each day you complete the challenge.  Why?  Because Prairie Life Fitness is allowing me to give away a free one month membership.  You will have the opportunity to win this free membership by completing 90% of the challenges.  That is 27 out of the 30 challenges.  (The recipient of the free membership will be decided by a random drawing from all eligible contestants names.)  I know it's not easy to "work towards something greater" but that is why it's called a challenge.

If you have any questions, please contact me at trainerjasonbelz@gmail.com

Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!

 

Yes, a challenge, but a fun challenge

Alright folks, I've got something in mind for the month of May.  I'm thinking a 5 week health and fitness challenge.  Yes, a challenge, but a fun challenge.  A challenge to help get you started.  A challenge to help begin creating healthy habits.  A challenge to help you be accountable.  A challenge to bring out your competitiveness.  A challenge to add something new into your mix.

The 5 week health and fitness challenge will begin April 30th and end June 2nd.  No, you don't have to have a gym membership to compete in the challenge.  You will be able to complete this challenge at home, at work or anywhere your two legs can take you.

Spread the word.  Tell your friends.  Tell your co-workers.  Tell your family.  Tell everyone.  Accept the challenge and "work towards something greater". 

More details will be coming soon!!

Please, share this post with anyone you feel might benefit from reading it.  Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason].  Thank you for taking time out of your busy day to read this blog!


 

I Know First Hand How To Fail

I once got a gym membership, went two days and never went back.  I know first hand how to fail when trying to transform yourself into a healthier you.  Failing is easy.  Succeeding is hard.  It's especially hard when you put the pressure of being perfect on yourself.  You don't have to be perfect to transform yourself into a healthier you.  You do have to hold yourself accountable and you have to be persistent. 

Being able to hold yourself accountable and being persistent means coming up with a game plan.  Create a game plan that covers your new eating habits and your new exercise habits.  It's also very important to make a list of the habits you will no longer be doing.

Example Game Plan:

New Eating Habits:
  I will eat 2 egg whites and 1 whole egg every day for breakfast
  I will eat a healthy turkey wrap with raw vegetables for lunch during the week
  I will eat in moderation at dinner

New Exercising Habits:
  I will exercise 5 days a week
  I will strength train on Mon & Wed
  I will cardio train on Tues, Thurs & Sat

Habits I Am Stopping:
  I will no longer eat:  Fast food Burgers, Frozen Pizzas, Taco Bell
  I will no longer snack after 8pm
  I will no longer sleep in on Saturdays
  I will no longer make excuses to skip the gym

Once you've completed your game, it's time to transform.  Since I know how easy it is to fail and how hard it is to succeed, here are some tips to help you stay on track.

Set realistic goals

Stay positive and surround yourself with positive people

Don't punish yourself if you have a set back

Keep it fresh - change your routines every six weeks or so

Have fun - if you don't like what you're doing, you won't do it

Find a workout buddy or invest in a personal trainer to keep you motivated

Remember this transformation is for life and not just a fad
"Work towards something greater"

 

Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!