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!
Thank you for doing this. It seems "do-able" as compared to others I have seen. I am excited to complete this weeks challenges!
ReplyDeleteYou are very welcome. My goal is to show people that getting into health and fitness is something they can do. You don't need a gym membership or fancy equipment to get healthy. You just need to get a little creative and form some good habits and that is what this challenge is all about.
DeleteCompleted my mile at 6:20 with one of my clients.
ReplyDeleteJason - although Monday's are tough, I'm committed to adding 1 mile to my walk today. Thanks for the support and encouragement!
ReplyDeleteDeb Dyar
You are welcome Deb. Well don on the extra mile!
DeleteWalked a mile while pushing a double stoller so I was pushing about 65 pounds with the combined weight of two toddlers. Was not as easy as I thought but I got it done.
ReplyDeleteNice job Lauren!
DeleteI am working on getting a mile in however, with a torn meniscus I am limited in my cardio options. I have surgery on Thursday but still plan to do as much of the challenge as possible.
ReplyDeleteWow, pushing through a torn meniscus is impressive. Very nice! If you need some ideas as to how to work around exercises, let me know. I'm here to help!
DeleteOne mile on the elliptical and a walk outdoors with the dogs.
ReplyDeleteGreat job Lesleigh!
DeleteI walked an extra mile today, after a busy day at work, I turned on the tunes and walked away my stress :-) Christina Lawson
ReplyDeleteNicely done Christina!
DeleteJust finished running 3 miles.
ReplyDeleteGreat job Kelli!
DeleteDrank a little more than I was supposed to, 114 oz. I had a training run tonight and ran 3 miles.
ReplyDeleteVery nice!
DeleteDue to time, I was only able to due the two sets.
ReplyDeleteMade a fruit smoothie this morning mixed with kale. about 2c worth. eating spinach salad (3c) with tuna.
ReplyDeletedid my stair steps last night after work. and completed 30 min of yoga this morning.
ReplyDelete