The Challenge! WEEKLY CHALLENGES-----

I've been in the fitness industry for awhile now and I have finally figured out what I believe to be the crucial part of a fitness program.  People need to be CHALLENGED!   If they did not need a challenge they would not need help from a trainer.  I've found that by giving someone a challenge for the day, week, month, etc. it increases the follow through as well as keeps them focused.  Here's how I can explain this:

If I tell a client to eat more vegetables and smaller portion sizes this is a very vague command.  It does not hold them responsible for specific actions.  However, in my challenge you may be challenged to not eat ANY SWEETS and to consume only water, apple, or grapefruit after 7pm.  These challenges are very specific and it takes the guesswork out of trying to be healthy.   Makes it simple and straightforward--
Another example:  Telling a client to exercise 4x a week  (2 cardio days, 2 resistance days) is very vague and mentions nothing about intensity which is very important to improve your fitness level.  If you join my challenge I may tell you that this week you have to run or walk 7 miles, do 50 crunches everyday, 100 lunges (50 on each side) daily, and 40 push ups.  This is very specific and gives you "I have to" so that you can plan it out ahead of time and just do it without the choice if you have accepted the challenge,  We have so many choices in everything thing we do and through my experience I have found that if I can eliminate all those choices for you the possibility for success is much greater.
It is very important that someone close to you is on board with these challenges as well so you can be sure you are sticking to it.    If I give you a challenge I will always give you the option to say no because I only want you to accept it if you are 100% in.  I'm here to help you reach your goals and become healthier, happier, stronger, and fit.  If you have joined my program I know that you want to make this happen so this is how we do it  :)  Each week we will have new challenges for the group in regards to exercise, food, and  relaxation.  I will post our weekly challenges on this page and I'm hoping that our group will journal in here so that you can support one another during the difficult times as well as share all the powerful and energized feelings you experience.  Our first challenge will be posted OCT 1, 2011.......

Week 12 Challenges:  12/18/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7.   Control portion sizes ahead of time:  make snacks the night before 
8.   Work through your crucial moments so that you make good food and exercise choices
9.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
10.   RUN/WALK/BIKE/ELLIPTICAL 12 miles this week.  PLAN this out ahead of time.
11.   60 crunches a day, 25 reverse crunches
12.   75 squats a day
13.   40 push ups a day
14.   60 seconds plank on elbows, 30 seconds side plank on each side.   (2x)
15.   50 back rows ( this is very important for your posture )
16.   Keep reading--- must be inspirational (Post your book and how it inspires you on the blog)

Week 11  December 11th

Ok Ladies-- We have 3 weeks left and I'm very excited for our "try on your pants" party!  

I am not handing out a challenge card but I am challenging you....   For those of you that came to class today you left with 7 note cards.  For those of you who were gone it is up to you to find or make 7 note cards (3x5)   You are to use 1 note card per day.   

What do you do with your notecard:   designate one side for exercise / movement and one for food intake.  

You are making your own rules up this week but here are the guidelines....    I want you to make an effort to get some kind of exercise in daily.  You can choose to continue following week 9's challenges or you can make up your own.  The more you have on you card the better :)  (yes this is a contest and whoever comes to class on Sunday with the most filled out and impressive cards will win a prize)  

The food intake side should be a  log of your daily intake including how much water and hours of sleep you had.  YOU MUST remain between 1300-1400 calories.. NO MORE than this unless you are out running laps all day :)  

Here is the fun part.   If you track everything and end up with great results this week than you have created an entire week worth of workouts and menu plans.  It will be in your words, your foods, your exercises, etc...    

Note:  if you feel amazing one day you have all the details written down. :)   

You never know you may create a winning card that could be shared with each other.  Be creative and try out some new recipes. 

If you have a friend following along be sure they get this and join our contest.  They can come to class for free This Sunday!   

 Remember this is a contest so put some time into writing everything down and push yourself to move more.

These cards could be a valuable tool for you in the future-      

xxoo

Sierra :)

Week 9 Challenges:  11/27/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7.   Control portion sizes ahead of time:  make snacks the night before 
8.    Identify your crucial moments:  look at your typical day and find the moments or times when problems occur- when you overeat or skip a chance to exercise.  These moments will be part of our focus this week. 
9.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
10.   RUN/WALK/BIKE/ELLIPTICAL 10 miles this week.  PLAN this out ahead of time.
11.   50 crunches a day, 25 reverse crunches
12.   50 squats a day
13.   35 push ups a day
14.   60 seconds plank on elbows, 30 seconds side plank on each side.   (2x)
15.   50 back rows ( this is very important for your posture )
16.   Keep reading--- must be inspirational (Post your book and how it inspires you on     the blog)

Week 9 Focus:  11/27/2011

Critical Moments: I want you to focus on looking at your patterns throughout each day this week.  The strategy is to map the flow of your day and then look for critical moments or times when you overeat, skip a chance to exercise, or sit for more than 1 hour at a time.  Once you have found these moments we need to create rules or necessary behaviors to follow during those high-leverage moments.  A necessary behavior is one that helps prevent the problem to begin with.    

Sleep:  Did you know that it is easier to lose weight if you have more sleep?  Not enough sleep increases cortisol levels in your body which make it difficult for your body to burn fat.

Thanksgiving Week 8 Challenge:  11/20/2011

• 1 Reduce or avoid alcohol. This can save you a lot of calories
• 2 Eat before going to a holiday party. You'll be less likely to fill up on sweets and high-calorie appetizers.
• 3 Keep up your exercise challenges. It will help you maintain your weight, give you more energy and allow you to deal better with holiday stress.
• 4 Bring fat-free or low-fat dishes to potlucks.  Encourage others to do the same.
• 5 Arrive at mealtime for a dinner party and avoid before-dinner drinks and appetizers.
• 6  Replace sweets with healthy holiday snacks such as fruit baskets and nuts in shells. They look just as festive and are healthier.
• 7 Attend only the parties you really want to go to. You'll save a lot of calories - and time.
• 8  Simplify the meal if you are cooking. Serve raw vegetables with a dip for an appetizer, a low-fat main course with one or two vegetables, and a fruit and low-fat cheese platter for dessert.
• 9 Set realistic goals. At a holiday dinner or party, indulge in some goodies, but eat smaller portions. Have only one glass of wine or Champagne. Take half a slice of pie.
• 10 Avoid skipping meals before a big holiday meal. You don't want to arrive starving and then gorge yourself on sweets and other unhealthy fare.
• 11 Use moderation and relax. If you break down and eat a high-fat dessert, just go easy on what you have the rest of the day or cut back a few calories tomorrow.
• 12 Drink lots of water

Week 7 Challenges:  11/13/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7. PLAN your meals & snacks ahead of time.   
8.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
9.   RUN/WALK/BIKE/ELLIPTICAL 9 miles this week.  PLAN this out ahead of time.
10.   50 crunches a day, 25 reverse crunches
11.   50 squats a day
12.   25 push ups a day
13.  60 seconds plank on elbows, 30 seconds side plank on each side.   
14.  Keep reading--- must be inspirational (Post your book and how it inspires you on the blog)
15.  Drink 1 full 12oz glass of water before each meal.

Week 7 Focus:  

Cardio:  Be sure to get your weekly miles in but do your cardio with an extra shot of energy.  Go into this week ready to sweat and challenge yourself to walk, run, bike faster than you did this week.  Do not skip your daily exercise routines-- Just do it!

Water:  More water and less of everything else.   Could you only drink water (and lots of it) this week?  Drink 1 full 12oz glass of water before each meal.

Week 5: 10/30/2011


No new challenges this week...

I do however want you to focus on this:

Follow your challenge cards-- Get your exercises in every day.  Do not skip your workouts. this is very important in order to reach your goals!

and
PLAN your week out in advance.  Know when you are exercising and what you are eating.

Week 4 Challenges:  10/23/2011

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No more than 2 glasses of wine this week.
6.   Keep your meals @ 400 calories.
7. PLAN your meals & snacks ahead of time.   
8.   Stretch for 5 minutes every day.  (when you get out of bed  is the BEST time to do this) 
9.   RUN/WALK/BIKE/ELLIPTICAL 7 miles this week.  
10.   50 crunches a day
11.   50 squats a day
12.   25 push ups a day
13.   60 seconds plank on elbows, 30 seconds side plank on each side.   
14.   Keep reading--- must be inspirational

Week 3 Challenges:  10/16/2011

1.   No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
2.     NO Fried foods (this includes chips because they too are fried)
3.   No white carbs (bread, pasta, and rice)
4.   No alcohol 
5.   Keep your meals @ 400 calories.

 PLAN your meals & snacks ahead of time.   

1.   Stretch for 5 minutes every day.  (when you get out of bed  is the BEST time to do this) 

1.   RUN/WALK/BIKE/ELLIPTICAL 7 miles this week.  
2.   50 crunches a day
3.   50 squats a day
4.   25 push ups a day
5.   Find a book that is inspiring.  Read at least 1 chapter a day.

Week 2 Challenges:  10/9/2011

1.   No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
2.     NO Fried foods (this includes chips because they too are fried)
3.   Keep your meals below 400 calories.\

 PLAN your meals & snacks ahead of time.   

1.   Stretch for 5 minutes every day.  (when you get out of bed  is the BEST time to do this) 

1.   RUN/WALK/BIKE/ELLIPTICAL 7 miles this week.  
2.   50 crunches a day
3.   50 squats a day
4.   Find a book that is inspiring to start reading.  Read at least 1 chapter a day
5. Find one person who will surrender their jeans to you-  I’ll explain this to you at class and on our Blog. 
6. Sign up for our blog if you have not done so.  Start using it--  I promise it will help keep you on track. 

Day 1 /  Week 1 Challenge   OCT 1, 2011

Today you have surrendered you jeans! I will keep them with me until the New Year. What changes when you leave today? 

YOUR FIRST CHALLENGES: 

1.  No eating after 7pm unless you have medication that requires it. Water and an Apple or Grapefruit are an exception. 

2.  NO Fried foods (this includes chips because they too are fried) 

3.  Start paying attention to calories

4.   PLAN out your meals ahead of time 

5.  RUN/WALK/BIKE/ELLIPTICAL 6 miles this week. 

6.  50 crunches every day 

7.  Find a book that inspires you. Read at least 1 chapter a day. 

8.  Sign up for Spark People this week. www.sparkpeople.com play around on the website. It has a lot of useful information.