Week 4 and did you say abs?

So how is everyone doing with the Challenge? Have you been able to complete all 3 challenges each day? From the 3 that we've been assigned with, I've been doing the best with the Move 30. Exercising is finally part of my daily routine, whether it's in the gym, riding my bike or exercising at home, I'm getting it in! Hope you are too. I actually changed my workout time to the mornings instead of lunchtime. It's working out better for me and has been less stressful. If I have time at lunch, I will put in two workouts but that hasn't been happening lately with my 9-5 workload. A friend of mine has been able to stay consistent with working out at night. So whatever is most convenient for you, keep at it and make it work! Eventually it will become your habit.

Last week we added Take 10, where we took 10 minutes for ourselves. This week it is more about time for you. We will be focusing on Get 7, which is getting 7 hours of sleep a night. Sleep is just important as eating right and working out. Your body needs time to recharge and sleep also reduces stress.

Quick reminder for the week:

• Eat 5 (eat 5 servings of fruit and veggies)
• Move 30 (be active for 30 minutes)
• Take 10 (take 10 minutes for yourself)
• Get 7 (sleept 7 hours a night)

Next week will be the last week of the challenge. The most challenging part is staying consistent with it and allowing it to become a part of your life. That is what lifestyle change is about.

AB EXERCISE:

Since you can never get too much ab workouts in, I wanted to share with you one of my favorites. One reason this is a fav is because it realigns my back when twisting. After the 2nd twist to one side, I'm feeling better.

Needed: Mat or towel, weights or something heavy (fill a bag of cans up) .. we definately improvise when needed

1. Lay flat on your mat
2. Curl your upper body to an almost seated position and raise your legs about 6 inches off of the ground
3. Grab the weight and twist only at your core from side to side
4. Do 3 sets of 15

RESULT: Strong core and awesome obliques (eating clean also plays a HUGE role... I'll touch on that at another time)

Fit With It Week 3 and sheesh am I sore!

Ok so far we are Eating 5 and Moving 30. How are you holding up? I find it most difficult on the weekends when I'm not on my normal routine, it throws me off. I often eat less, I realize that this will be a continuous challenge for me until start planning better for the weekends and disciplining myself. A good app is My Fitness Pal, where you can log your food and exercise. This has helped me especially while trying to increase my protein intake.

Starting today we add Take 10 to our routine. Take 10 minutes for yourself each day, yes YOU time! How often do you take time for yourself? How often does someone tell you to take time for yourself? IMajority will say never, but we need that time even if it's for 10 minutes a day. Here are a few ideas: read, meditate, pray, take a walk, listen to music.

　

How are your workouts going? Yesterday at my personal training session, I did a circuit starting out with 50 reps and going down to 10. By the time that I was done, it equaled to 150 reps of each exercise. Wow I'm sore, glutes, legs and abs took a beating. All of the post workout pain, proves to me that I'm doing something right and that it's working. I even wake up feeling lighter, I guess it's a mental thing but it keeps me moving forward. Share with me what workouts you are including in your routine.