Friends! We are HALFWAY through the first ever #HWHFitnessChallenge! Isn’t that awesome?! I have to admit, this week getting in my exercise everyday was tough, but I did it! It was the first time a little bit of doubt crept into my mind where I thought- maybe this challenge is too long, maybe I should have made it 21 days instead of 30 days. But, then my SMARTER self reminded me, heck no! This is a challenge and WE can do it! Now let’s learn how to plan your exercise routine!
Remember- everyone who completes 30 days of exercise and logs it is entered to win (one) of 3 $100 Nordstrom Gift cards!
Please tell me in the comments how the challenge is going for you. My mom is down 5 pounds! Woo hoo!! I’ve heard from so many of you via DM and email that are having fantastic results too and I love hearing from you! I’m feeling more energized and leaner, although the scale isn’t budging much. I treated myself to a piña colada two weeks ago at the pool!
And a (couple) glasses of prosecco last week. Those are fine, but I know I’d see even better results without them! I have been spending as much time as I can at the pool lately- Houston is so freaking hot and humid in the summer, it’s the only sure way to beat the heat!
I’m crazy for the shape and style of this straw hat & in comes in different sizes for a custom fit! I’m wearing XS. My mirrored sunnies are a great, less expensive dupe for Ray-Ban aviators! Less than half the price!
HOW TO PLAN YOUR EXERCISE ROUTINE
The easiest way to make sure you commit to something and actually do it, is to plan for it and write it into your schedule. If you don’t actually put your workout time on paper just like you do with your job, dentist appointment or lunch date, you will be more likely to miss it.
For me, on Sunday nights I sit down with my planner and make my plan for the week. The first thing I do is write in hard and fast appointments that I can’t break and must show up for. I’ve been using this weekly planner with times in it that’s perfect for laying out one week at a time and being able to see everything at a glance. I only wish the times started earlier so I could write in those early morning workouts better.
For me, I know that Monday and Wednesday at 6am I’ll be doing a workout class at my gym, and also at 11:45 on Saturdays. Then, I have to plan for Tuesday, Thursday, Friday and Sunday. Two or three of those days, I’ll run outside when my husband gets home from work and then I’ll schedule another workout either at home or at the gym.
HOW TO MAKE SURE YOU ACTUALLY EXERCISE
THE 5 SECOND RULE
Even when you’ve scheduled in your exercise, if you hesitate to “just do it”, your mind can sabotage you by telling you all kinds of lies like, you don’t need to do this today, you’re too tired, sore, busy, you’ll just do it tomorrow. Whatever. All lies!!
I’ve been reading The 5 Second Rule by Mel Robbins and it resonated with me because it works perfectly with this challenge.
The 5 Second Rule : The moment you have an instinct to act on a goal, you must count 5-4-3-2-1, then physically move or your brain will stop you.
When you count backwards, you mentally shift the gears in your mind. The counting distracts you from your excuses and focuses your mind on moving in a new direction. When you physically move instead of stopping to think, your physiology changes and your mind falls in line.
Use the rule to push yourself into action, regardless of how you feel.
You can use this rule in any area of your life, but it works particularly well with exercise, because it forces you to get up and get moving! Mel’s psychological research shows that right before we’re about to do something that feels difficult, scary or uncertain, we hesitate. Hesitation is the kiss of death. That one small hesitation triggers a mental system that’s designed to stop you. And it happens in less than 5 seconds!
If you want to improve your life, you need to get up and get moving!
So, anytime there’s something you know you should do, but you feel uncertain, afraid, or overwhelmed – take control by counting backwards 5-4-3-2-1. That will quiet your mind. Then, move when you get to ‘1’.
To recap, here are the challenge details:
Exercise 20 minutes every.single.day (LOG YOUR EXERCISE here)
Drink 64 oz. of water a day
No fried food • No desserts • No alcohol (1 “cheat day” per week)
Meditate • Pray • Gratitude Journal
Get adequate sleep
FREE PRINTABLE : Honey We’re Healthy 30-Day Fitness Challenge
LOG YOUR EXERCISE DAILY
How do I log my exercise?
Use this #HWHFitnessChallenge Form to log your exercise daily.
Simply enter your email, log your minutes for that particular day, and hit submit. DO NOT submit minutes for days in the future. You are not logging what you INTEND to do, you are logging what you’ve ACTUALLY DONE.
You won’t be able to see your previous days logged, but they will be tracked!
You can click “view previous responses” for a summary of everyone’s minutes. It’s awesome to see how many people are logging in and how many cumulative minutes we’ve been exercising.
What if I accidentally enter a day more than once?
No worries! Each day you exercise is 1 entry to win the giveaway at the end of the challenge. If you enter a day twice (or 3 or 4 times) you still only get the one entry. We will handle that on our end.
NEW 20-MINUTE WEIGHT WORKOUT
Huge thank you to fitness expert Cari Shoemate for providing this week’s personalized workout for our #HWHFitnessChallenge!
If you’re not familiar with Cari, she’s in Houston and is also a fitness model and contributor for countless fitness and lifestyle magazines. She has been featured on TMZ.com and Dr. Phil with some of her celebrity clients and she has her own fitness dvd, Long Lean Legs. Among her many projects, she is currently a brand ambassador for Oakley, runs Houston’s popular Bombshell Bootcamp and trains both NBA and NFL cheerleaders.
You don’t have to do this particular workout, any workout at least 20 minutes will do! And if you don’t have a bench, step or stair, you can do the workout from Week 1 that requires no special equipment or weights.
FREE Printable : #HWHFitnessChallenge – 20 Minute TABATA WORKOUT
Okay guys! We can do this! After this week, we only have one more week to go!
Are you still with me? Let me know in the comments how it’s going for you!