Hey all! We're almost at the half way point, how are you all doing ... and more importantly ... how are you feeling?!
Some of you have been showing up and it's clear that you've been doing the work as it's really starting to show! Some of you, however, have been trying hard, but consistency still hasn't quite kicked in for you yet, be it due to the need for schedule changes that are uncomfortable and new, the need for effort changes (and better alarm clocks ;-)), or perhaps you're simply still trying to find that motivation to really dedicate yourself to this 100%. The good news is - you still have LOTS of time to work on whatever may be holding you back and see some amazing changes at the end of the challenge, and this week's "focus" should also help.
This week I want everyone to PUSH. We've already determined the importance of stepping outside of our comfort zones, so this week I want to really run with that notion. I want you to push so hard that when the minute is complete, you are 100% certain you could not have done one more rep. If you're walking away from a station smiling and laughing (and not because it hurt so bad) and with full lungs, you didn't go hard enough (unless you were stretching, of course). But I also want you to be peppy in your transitions too. The 5-burpee penalty WILL be in effect for any lallygagging during transition this week. Transition is just that - time set aside for you to transition and perhaps grab some water ... it's not a "rest". You can do that for the other 23 hours you're not with us. ;-)
During class, I want you to focus on the strength that you feel within ... and not any kind of fatigue you may also be experiencing. Push yourself during the warmup (I *will* be observing the warmups this week). If you run - try and run a little faster after the turn around as you head back. If you walk - make sure you're swinging those arms with purpose and driving yourself forward. If you're chatting with your fellow team members - all the better - just make sure to remind each other to pick up the pace and push a little harder. If you're talking - just make sure it's through shortened breaths! During class, make sure you're in position the moment the clock says "go!" and push hard from the start. It's kinda trivial, but pay attention when I explain the exercises at the beginning so you know what should be happening (or at least kinda happening - hahahah - I know some of the stuff is complicated and requires a little additional follow up) the moment it's time to go. And don't stop with 5 seconds left or when you hear Agatha say "3 ... 2 ..." ... go all the way through until you hear "transition!". I only have you for an hour, so get your money's worth and PUSH through that hour!
Which brings me to my next point, if you reeeeeally want to see some awesome results by the end of this challenge, our classes cannot be all that you're doing. To optimize your results, of course you'll need to be vigilant about your nutrition (again - be good with it, not perfect, because life and living and stuff ... but still, try and be better than you were before) and get in more activity each day. Wherever you can squeeze it in - squeeze it in - as every little bit of effort WILL help. Work in a multistoried building? Walk the stairs a few times a day. Want to burn a little more during the day? Um - 30 burpee challenge! Have a pair of running shoes and an alarm clock (*ahem* - that's all of you)? Set your alarm 45 minutes earlier than normal and head out the door for a 30 minute interval (meaning you vary your speed) run or walk (or if you Hamboody in the morning, plan on an evening walk when you get home or just before bed). Home on the weekends? Plan to take the fam (or roll solo) out to any of the miles and miles of amazing hiking trails within a short drive from here (and go for the hillier ones!). Only have a short amount of time for yourself on the weekends? Head to Lake Balboa Park and run up and down the shorty hills there 8-10 times, just for that extra bit of shed and shred. Need more ideas or friends to roll with? Post in our FB group and see who you can motivate to join you!
By this week's end you'll be half way through this challenge, and while anytime is a good time to jump on the fitness bandwagon, if you really want to see some measurable differences 5 weeks from now, this is your "fish or cut bait" week! I encourage all y'all, if you haven't already, to book your classes now for this week and commit to them! Commit to eating right (but not perfect) this week and work to see how you can squeeze in a little extra activity into every day. I guarantee you if you do all of this for just the next 7 days, by the end of this week you're going to be feeling ah-mazing!
Let's do this y'all!