THE FIT AND FEARLESS
SUMMER CHALLENGE WEEK 5
Your Week 5 Fitness Schedule
Your SUMMER CHALLENGE FITNESS SCHEDULE for WEEK 5 is HERE!
You made it to WEEK 5! Are you having fun yet?? You should be! Getting one step closer to your goals every day is FUN.
Life is all about FUN. If your daily life feels like a chore to you it's time to make some changes!
Remember that you can achieve ANYTHING you set your mind to! Don't ever tell yourself "I can't". Those words are like verbal poison...think of them as curse words. Say those two words and get ready for MAJOR repercussions from your coach! Start working "I Can" into your repertoire more often!
*Print this schedule and hang it where you will see it most*
Heres the deal. I don't want you to feel like you have to work out every day but I do want you to WANT to move every day. Some days it will be as simple as a quick run up and down the road. What really matters here is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! Capiche?
Remember that this schedule might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of course have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)
YOUR WEEKLY FITNESS SCHEDULE
(Printable version below)
Postable Quote of the Week:
"If it's not fun...you're not doing it right"
TUESDAY || Summer Challenge A-List Arm Workout : Follow along with the video below. || Practice Goal. Take one more step forward towards your Challenge Goal.
WEDNESDAY || AM Sprints - 20 minutes (5 minute running warm up, increase every sprint distance for 1st half then decrease for the 2nd half) || Summer Challenge Slip Into Your Skinny Jeans Thigh Workout video: http://youtu.be/jMwlqQiT5LM?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || Practice Goal. Take one more step forward towards your Challenge Goal.
THURSDAY || Morning Yoga – See what happens when you do a "mind clutter clearing" yoga video on YouTube before work. || Practice Goal. Take one more step forward towards your Challenge Goal.
FRIDAY || AMCardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Summer Challenge Bikini Booty Workout Video: http://youtu.be/c44jB0WVFd8?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || Practice Goal. Take one more step forward towards your Challenge Goal.
SATURDAY || Have fun! Do something outside with friends! Try any of these: hike, swim, surf, organize a group run, or even try a new workout class. Check-in on the Facebook page and let me know what you chose for you Saturday workout! || Practice Goal. Take one more step forward towards your Challenge Goal.
SUNDAY || Sunday Sprints – Make sure you get in 20 minutes of sprinting first thing no matter where you are! After that you can relax all day! || Practice Goal. Take one more step forward towards your Challenge Goal.
Check in with me HERE on Facebook and tag your photos on Instagram with #TFFSummerChallenge each time you complete a workout! Keep going strong!
Can you believe we only have 2 weeks to go? YIKES! Time to kick our Summer Challenge goal practice into high gear!! You can do it! I believe in you so much and I can't wait to see what you can achieve!
Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..." SC Fitness Schedule 72913.pdf
Workout Video of the Week
Recipe of the Week
Sweet Summer Strawberry Jam
Here's your week 5 SUMMER CHALLENGE recipe! Today I'm taking an old favorite that is LOADED with sugar and making a healthier version. Sugar wreaks havoc on our immune system and hinders weight loss. The more we can substitute healthier options, the better off we will be. Luckily, there are a TON of tasty alternatives!! Here's your Strawberry Jam or what I like to call my Sweet Summer Strawberry Jam!
Sweet Summer Strawberry JamIngredients:
- 1 tbsp chia seeds
- 1 tbsp water
- 1 tbsp 100% pure grade A maple syrup (optional)
- 5 large strawberries
- Glass jelly jar
- Muddle or mash strawberries with a fork in glass jar.
- Add other ingredients
- Stir together with fork
- Let set in the fridge for a a half hour
- Try it on 3 ingredient pancakes, as a topping on healthy desserts or my favorite way...between 2 rice cakes and almond butter!! MMM MMM MMM! <3
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