Day 1 of the 12 week challenge and are you making the most of your efforts to start off on a good footing?
Today in the news, is classed as “blue monday”, apparently today we are more depressed than ever, and the realities of christmas and early january are hitting us. Christmas is a long way off, summer is a long way off and things are supposed to be, well, depressing!
The perfect time then to get going and do your best over the next 12 weeks. For starters today, i would look to do a resistance based workout, for example an inside circuit would be a first class start today, wednesday and friday. Then i would look to do a cardiovascular workout tuesday and thursday, have saturday off to do what you want, and maybe do an activity you really enjoy on sunday. This schedule will depend on your fitness levels of course, and many of you won’t be able to train hard 6 times per week of course. Doing 3 inside workouts may be enough for you, but nothing stopping you doing 3 walks too on the other days?
Remember this is about changing your lifestyle, and if you’re already at a certain standard, it’s about raising that bar several more levels. It’s about paying more attention to your eating, it’s paying more attention to your workouts and actually doing them without fail, and really setting a higher standard for yourself so you can’t have the best quality of life possible, you have the power to do that.
From today, start writing down your workouts, and promise yourself that you’re going to try and beat this week’s levels next week. It’s all about making improvements from week to week, that means you are capable of making 12 big improvements by april as long as you’re consistent, and are motivated to bring huge benefits to your health and beyond.
There has been a lot of posts over the last few weeks, most of them are information you can use every day to get fitter, healthier and stronger mentally. It’s all here for you and feel free to ask questions along the way!
Keri
Well did the TG today.1st time i’ve actually had time to do it on a day i wanted lol.
leg pulls(crunch’s) 3 x 10
arm pullover’s 3 x 10
butterfly’s 3 x 10
seated row 3 x 10
squats 3 x 10 (level 5)
decline abdominal crunch’s 3 x 10
and i had some squat like exercises for my achilles and i do 3 x 50 of those to finish off with tried to do 12 but struggled a bit so kept it at 10.
food wise;
breakfast. muesli
snack few nuts
lunch. pita bread with turkey and loads of lettice
snack a pear
dinner. fish and loads of veg, all steamed cos when i was cleaning out my cupboards in the kitchen i found a steamer i bought ages ago and forgot i had it.
hi keri could you give me a spot of advice regarding training.how often and for how long do you think i should aim for.cheers
great start cyril! day 1 out of 84 incredible days! This is your massive commitment so let’s go for it!
chris
i would look for 3 circuits of the home workout (25 mins) on monday, wednesday and friday, then with your talents, i would look for walking/running/cycling/swimming (your choice) on tuesday, thursday and sunday, with saturday off. Do what you can and you dont need marathon efforts as previously discussed! good luck
Good luck to everyone who has taken up Keri’s challenge! It’s a real test of character and mind over matter.
Keep going everyone and don’t look back, only forward from here on!
Rich.
Hi Keri,
At last a blog from me……
Have done my home workout:
press ups – 40
arm dips – 30
shoulder presses/squats – 15
sit ups (knees up) -20
lunges – 15 of each
alternate squat thrust – 100
3 circuits of the above.
Also a good start on the eating!
See you Wednesday. Sharon
Thanks rich, and all your support is appreciated. Post us your unique training story soon! Cheers
well done for posting! about time too and thanks for following this from the start, like many more! Great work on your workout so far, as i tiold you, you will have an incredible 83 days left!! keep it up and get karen on here posting too, she has great potential too.
I’v been doing a bit of running/cycling before the circuit do you think thats ok or not recommended.
being picky here i know, but would try the running or cycling on another day. This could mean your circuit is not intense enough? running or cycling another day may also help these activities too? Or with your family you are tied to 3 nights per week training? in which case, your combined activities are perfectly acceptable.
Your training variety is only limited by your imagination so try to mix it around?
Best of luck to everyone in the challenge!
Waiting till my back gets better before workouts, hopefully next week, but had a good diet day and a long walk.
Motivation high and looking forward to the next twelve weeks.
motivation for me his to swim in the sea in the summer in bathers not shorts and a nice Scarlets Top thats not like a sack on me for a change 🙂
let’s reach those targets!!