SUMMER CHALLENGE | WEEK 1
Each week I will post up 4 tools for slimming, toning, and motivating you to reach your goals! Make sure you check back each week or stay up to date using the Facebook page.
Your Schedule:
Your Schedule:
| Fitness Schedule Workout Video of the Week Postable Quote of the Week Recipe of the Week | SUNDAY MONDAY WEDNESDAY FRIDAY |
YOUR WEEK 1 FITNESS SCHEDULE
Here it is!! A schedule to keep you on track and accountable all week long! Print this and hang it where you will see it most!
Have you set your Summer Challenge Goal Yet??
If you haven't STEP ONE is to watch this video and print your Summer Challenge Goal Sheet ==> HERE.
So here's my goal. I don't want you to feel like you have to workout 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 most is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! Remember that this might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of couuuuurse 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:
Your mind will quit a thousand times before your body does. So feel the fear and do it anyway!
MONDAY
|| Cardio - 20 minutes (Choose from Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, Stairmaster)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
TUESDAY
|| Summer Challenge Toned Tummy Ab Workout. **VIDEO WILL BE POSTED HERE ON MONDAY**
|| Practice Goal. Take one more step forward towards your Challenge Goal.
WEDNESDAY (Get your workout in first thing this AM – MAKE IT A PRIORITY!)
|| Cardio - 30 minutes (Choose from Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, Stairmaster)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
THURSDAY
|| Skinny Jeans Leg Routine. Repeat 3 x’s (20 squats, 30 walking lunges, 20 dead lifts with weight, 20 standing leg lifts each side)
||Practice Goal. Take one more step forward towards your Challenge Goal.
*Remember if you feel like you’re falling of the bandwagon just get the motivation and support you need to continue this healthy journey with me here on the Facebook page ;)
FRIDAY
|| Spaghetti Strap Skinny Arm Routine. Repeat 3 x’s (10 pushups, 10 front arm raises, 10 tricep dips, 10 side arm raises)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
SATURDAY
|| Have fun! Do something outdoors with friends – hike, swim, surf, organize a group run, try a new outdoor class.
|| Practice Goal. Take one more step forward towards your Challenge Goal.
SUNDAY
|| Calming Routine – Test out a yoga video on YouTube or guided meditation or stretching video to calm you & get you mentally prepped for a fun week ahead! Add in 30 minutes of cardio for bonus points!!
|| Practice Goal. Take one more step forward towards your Challenge Goal.
|| Cardio - 20 minutes (Choose from Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, Stairmaster)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
TUESDAY
|| Summer Challenge Toned Tummy Ab Workout. **VIDEO WILL BE POSTED HERE ON MONDAY**
|| Practice Goal. Take one more step forward towards your Challenge Goal.
WEDNESDAY (Get your workout in first thing this AM – MAKE IT A PRIORITY!)
|| Cardio - 30 minutes (Choose from Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, Stairmaster)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
THURSDAY
|| Skinny Jeans Leg Routine. Repeat 3 x’s (20 squats, 30 walking lunges, 20 dead lifts with weight, 20 standing leg lifts each side)
||Practice Goal. Take one more step forward towards your Challenge Goal.
*Remember if you feel like you’re falling of the bandwagon just get the motivation and support you need to continue this healthy journey with me here on the Facebook page ;)
FRIDAY
|| Spaghetti Strap Skinny Arm Routine. Repeat 3 x’s (10 pushups, 10 front arm raises, 10 tricep dips, 10 side arm raises)
|| Practice Goal. Take one more step forward towards your Challenge Goal.
SATURDAY
|| Have fun! Do something outdoors with friends – hike, swim, surf, organize a group run, try a new outdoor class.
|| Practice Goal. Take one more step forward towards your Challenge Goal.
SUNDAY
|| Calming Routine – Test out a yoga video on YouTube or guided meditation or stretching video to calm you & get you mentally prepped for a fun week ahead! Add in 30 minutes of cardio for bonus points!!
|| Practice Goal. Take one more step forward towards your Challenge Goal.
Hope you are enjoying the Summer Challenge so far! I want to hear from you. What is your Summer Challenge Goal? Let me know in the comments section below. By writing it here you are acknowledging out loud that you want to accomplish it. This is a huge step forward!! You can also check in with me HERE and tag your recipe photos on Instagram with #TFFSummerChallenge or #SHSummerChallenge. 
GET READY FOR YOUR FIRST RECIPE COMING THIS WEEK :) Check in with me every day on Facebook & Instagram @StephHendel and let me know you completed your daily workout!
<3 StephHere's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..." 
SC Printable Fitness Schedule 7113.pdf
WORKOUT VIDEO OF THE WEEK
Your first follow along workout of the challenge is here - it's time to kick some butt and get those abs bikini ready. Let's kick off this Summer Challenge with your NEW Toned Tummy Ab workout!
If this routine feels too challenging at first start off with only one or two rounds and work your way up. Don't be discouraged, you can do this!
Don't forget to check in on the Facebook page or on Instagram #TFFSummerChallenge once you're done! I can't wait to see your check in! :)
Postable Quote of the Week
Post it up and share this quote on
Facebook | Instagram | Pinterest
RECIPE OF THE WEEK
Skinny Strawberry Milkshake
>> Only 4 ingredients <<
Ingredients:
1 Cup Frozen Organic Strawberries
1 Splash of Unsweetened Almond or Coconut Milk
1 Handful Almonds
1 Avocado
1 Splash of Unsweetened Almond or Coconut Milk
1 Handful Almonds
1 Avocado
Instructions:
Blend ingredients together until completely smooth. Serve in a tall glass with a straw and spoon. Add cocao powder and chia seeds if you're feelin' frisky ;).
Tag it!
Take a photo of your Skinny Strawberry Milkshake and post it up on Instagram or Facebook. Tag me so I can feature your photo on @stephhendel #TFFSummerChallenge.
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