Steph Hendel
  • About
  • WORK WITH ME
    • Elite Coaching
    • Weight Loss Courses
    • Weight Loss Programs
    • Lifestyle Courses
    • Digital Workshops & Classes
    • Soul Aligned Body Collection
  • Press
  • The Mix That Changed My Life

Summer Challenge (Week 3)

8/10/2014

0 Comments

 

SUMMER CHALLENGE WEEK 3


Your Week 3 Fitness Schedule

Your SUMMER CHALLENGE TRAINING SERIES FITNESS SCHEDULE for WEEK 3 is HERE!

 

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!

A little love note from me to you...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 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 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:

Don't wait for the conditions to be perfect to begin. Beginning makes the conditions perfect. 

MONDAY || AMCardio - 20 minutes (Choose Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Quick Abs – 3x’s (10 Bicycle Crunches (each side), 10 reverse crunches, 40 second plank, 10 V-sits) || Practice Goal. Take one more step forward towards your Challenge Goal. TUESDAY || Summer Challenge Bikini Booty Routine.  (Video below) || Practice Goal. Take one more step forward towards your Challenge Goal.  WEDNESDAY || Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for the 1st half then decrease for the 2nd half) || Practice Goal. Take one more step forward towards your Challenge Goal.  THURSDAY || AMCardio - 20 minutes (Choose Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Summer Challenge Slip Into Your Skinny Jeans Thigh Workout Video.  http://bit.ly/1a8IPQZ || Practice Goal. Take one more step forward towards your Challenge Goal.   FRIDAY || Calming Routine – Test out a yoga, guided meditation or stretching video on YouTube to calm you & get you rested up for the weekend. || Practice Goal. Take one more step forward towards your Challenge Goal.  SATURDAY || Have fun!  Do something outside with friends – hike, swim, surf, organize a group run, try a new outdoor fitness class. EVEN IF IT RAINS :) || Practice Goal. Take one more step forward towards your Challenge Goal.  SUNDAY || Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for 1st half then decrease for the 2nd halF) || Practice Goal. Take one more step forward towards your Challenge Goal. 

Make sure you check in with me every day HERE on Facebook after you complete your workouts and tag your recipe photos on Instagram with #TFFSummerChallenge #TFFworkout! 

GET READY FOR ANOTHER FITNESS VIDEO AND RECIPE COMING THIS WEEK :) 

 

Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..."  SC Fitness Schedule 71513.pdf


Workout Video of the Week


Ready for a workout that will tone and tighten the booty?  It's week 3 and this is your follow along NEW Summer Challenge Bikini Booty workout!

 

Shoot for 3 rounds for max results!

 

 

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!

 

Keep up your dedication and hard work!!


Postable Quote


Picture
Post it up and share this quote on 
Facebook | Instagram | Pinterest

Recipe of the Week


Peanut Butter Brownies

Picture

Chocolate chip Peanut Butter Brownies…let me say that again…chocolate chip peanut butter brownies. Drool.

Happy Friday!!

Do you love ooey gooey brownies? So do I! Thats why I went on a mission to make them with healthy ingredients without losing that amazing taste! I love to bring these to parties. They are ALWAYS a huge hit! You may even like them better than regular brownies! 

PEANUT BUTTER BROWNIES

Ingredients:
  • 1 cup natural creamy peanut butter (no Jiff here, ahthankyou)
 or almond butter
  • 1/2 cup organic local honey

  • 1 organic free-range egg
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon baking soda

  • 1/2 cup dark chocolate chips (search for  at least 70% dark chocolate, it’s worth it) or cocao chips
  • Dash of cinnamon for fun because everything tastes better with cinnamon! 
Directions:
  • Preheat oven to 350F.  Grease a 8″ square pan with coconut oil.
  • Mix peanut butter, honey, egg, salt and baking soda in a small bowl. After combined fold in those delicious dark chocolate chips.
  • Pour the batter into pan and smooth over the top. 
  • Bake for 20-25 minutes, or until the top is golden brown :)
  • Cool, cut and serve. Cut them into tiny bite sized squares. These PB brownies are so gooey and delicious that you might find yourself eating the whole pan if you're not careful lol. Not that that’s ever happened to me or anything.... ;)
Do you have a guilty pleasure dessert recipe that you re-mixed with healthy ingredients?  Share it in the comments below! Let’s get baking!  

<3 Steph

______________________________________________________________________________________

Are you in for the Summer Challenge Training Series?

If you haven't already signed up - What are you waiting for? We can come up with excuses all day but women who get results start RIGHT NOW. When you sign up, you'll receive workouts, recipes, schedules, and motivation and the best part is, it's FREE :)

Enter Your Name & Email to Join the FREE Summer Challenge

Enter your name and email below.

* indicates required

Once you sign up, you'll receive Recipes, Workouts and loads of Motivation ;)

______________________________________________________________________________________

0 Comments
    Picture

    Steph Hendel
    CHC | CPT

    Welcome to the SUMMER CHALLENGE FREE TRAINING SERIES!

    ThIs challenge is designed to help you lose weight and tone up in 6 weeks.

    Here we go!  

    Archives

    August 2014
    July 2014

    Categories

    All
    Week 1
    Week 2
    Week 3
    Week 4
    Week 5
    Week 6

    RSS Feed

WEBSITE TERMS AND CONDITIONS
NUTRITION DISCLAIMER
PRIVACY POLICY
DISCLAIMER & RELEASE
Steph Hendel, LLC cannot and does not give any guarantees on results with our information, courses, programs. masterminds, coaching, plans, tools, or strategies. 

You recognize and agree that nobody and nothing part of the Steph Hendel, LLC brand has made any implications, warranties, promises, suggestions, projections, representations or guarantees whatsoever to you about future results, with respect to your purchase of Steph Hendel, LLC programs, courses, trainings, masterclasses, or coaching, and that we have not authorized any such implication, promise, or representation by others. There are no guarantees of results.

Steph Hendel, LLC is, in no way, associated or in business with Facebook. This site is not sponsored by Facebook in any way. Facebook is a trademark of Facebook, Inc.