September Challenge-Let's Do This!

September Challenge

I think we all need a little push once in a while and why not when the kids go back to school...yay moms and dads and all of you who are caregivers of people and everyone really.  I have not done a challenge in a while, so we're due.

I like challenges because they can be used as a starter after having had a long break from working out and helps you to focus on small attainable goals without feeling overwhelmed. The more you exercise the stronger you'll feel the faster you'll start to see results.  This format can be a springboard to get you moving into other longer formats weather at home or in the gym.

What you need?  A timer such as Gymboss - it's a free app that allows you to set up your own intervals. I'm sure there are others out there, this is the one I use.  A mat or thick towel (unless you're on carpet), WATER...even if you don't feel thirsty.

Exercise Format:  
Each day you will have two separate workout sessions, ideally one for the morning and one for the evening.  You can do both at once and you can multiply the number of times you do each one.  Everyone is at different level of fitness and I want you to start where you are now.

1: AM Tabata Cardio/PM Strength
2: AM/PM Core Strength
3: AM Tabata Cardio/PM Strength
4: Walk/Run/Bike/Swim - you choose your cardio workout
5: AM/PM Core Strength
6: AM Tabata/PM Strength
7: Take a break!! This means stretching, light walks, plan your week, rehydrate and wash your workout clothes, it's time ;-)

Nutrition Format:
I'm not a nutritionist or dietician, but it doesn't take an expert to know what needs to change.  It's easy and hard all at once... choose whole foods, avoid processed and fast foods, more water and less soda or sweetened drinks; eat more fruits and veggies you eat, lean protein, healthy carbs and choose healthy snacks.

Journaling either on paper or using an app such as myfitnesspal ( is also a great way to record your food, fitness, and hydration. Again, I'm sure there are other similar apps, this is just the one I use.

Tip: It is a good idea to record your accomplishments for each exercise, no matter how small, because having a baseline will show how much you have improved even when you don't think you have. On a piece of paper write how many push ups or squats you completed, weather you marched or jogged for 20 seconds, how long was your plank, did you do it on your knees or full plank, etc. Have a baseline and keep track. You can record it daily, once a week or every few days.  It's motivating to see even the smallest changes.

Same applies to your body composition if your goal is weight loss...measure yourself once when you start and weigh in once a week.

Any questions before we begin? I will post the exercises for the week, it is up to you to follow through and keep up with your day.  I love when people report back and discuss their workouts and any questions, let's be accountable for each other.

This challenge will begin September 6th.

Let's do this!!



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