The Fitlife Challenge
Please consult with your health professional before starting FLC or any new fitness/exercise routine. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it’s been awhile since you’ve exercised and you have health issues or concerns, it’s a good idea to talk to your doctor before starting a new exercise routine.
Program Outline – Three Pillars
- Exercise: 5-6 days a week. The ultimate goal is 6 days a week of exercise for the rest of your life! Start with 5 days/week goal and build up to 6 days/week. Commit to 3-4 days of cardio, 2 days of strength.
- Time: Aim for 45 minutes per session. If you are just getting started with an exercise program and need to build an aerobic base, start with 30 minutes a day for the first 2 weeks and gradually add 5-15 minutes to get to 45 minutes.
- Cardio: Move with intention – fast power walking, then add a few minutes of jogging to your pace. Progress to more jogging than walking. If you are aerobically conditioned, add a few faster intervals to your practice to activate your anaerobic threshold.
- Strength: This is vital to long term health. If you are just getting started, begin with the basic daily strength challenge outlined below and focus on form not on number of repetitions. Start with 5-10 reps and build up weekly. If you are conditioned, incorporate 2 days of strength training, HIIT, bootcamp, or other weight bearing workouts to your schedule.
- Recovery: Your muscles, body, and pysche need a break to recover, rebuild and replenish. Be sure to add in 1-2 days of gentle yoga, meditation, walking, riding, or some restorative activity to your mix.
- 9 Healthy Habits (HH). These are lifestyle habits based on basic clean eating versus diet depravation. Follow them and you will see change. Cut corners and, well you know, your results won’t be as exciting in the end.
- Daily Strength. There are 3 basic yet very effective daily strength exercises you can do at home before work, school, or starting the day. These 3 exercises impact multiple parts of your body and result in healthier muscles, bones, and greater agility
- Mondays & Thursdays: Push-ups and/or Planks. Start with modified form on a chair or wall for pushups or on your knees for plank. Do 10 reps and add 5 weekly. Progress the form as you get stronger.
- Tuesdays & Fridays: 100 Squats
- Wednesdays & Saturdays: 100 Sit-ups
You got this! Be kind to yourself. No judging or self shame when you miss a day. Each day is a new day. Let’s do it, grab a partner, and let’s have fun doing it.