Get Fit Challenge - WEEK 2 Routine

Get Fit Challenge – Week 2 Routine

For most of us Day 8 will be Thursday Sept. 8^th.  For those of you who started the Get Fit Challenge a bit later than Sept 1^st, just stick to your schedule.  Remember, it is important to have rest days in order to allow your muscles to adapt, become accustomed to the new activity and grow (I mean tone up, of course!).  I hope it has become somewhat of a routine in everyone’s life, although I understand that life itself and family sometimes throw a wrench in our plans.  Nevertheless, stick with it and you will see and feel the results soon.

Last week I passed on to you the Number 1 Tip from fitness guru and Clean Eating expert Tosca Rena.  This week I would like everyone to try and eliminate ALL processed food from your meals.  That boils down to eating all fresh food!  Can you do it?  That is part of this challenge, gals.

Now to the exercise part of this deal and we are going to take it up a notch....... are you ready?

Day 8 – RUNNING

Beginner Program – 65 minutes

5 min. warm-up / 10 min. power-walking / then 5 x 3 min. running, 2 min. power-walking, 3 min. running / 10 min. cool down

Advanced Program – 65 minutes

5 min. warm-up / 10 min. power-walking / 10 min. running / 5 min. power walking / 15 min. running / 10 min. power-walking / 10 min. cool down

Day 9 – Strength Training for 30 minutes

Again there are lots of great ideas if you google them.  Lunges, squats are both good for your legs.  Grab some heavy cans or bottles from the pantry and use those for lifting and strengthening your arms.  Let me know if you need ideas or help finding the right exercises.

Day 10 – RUNNING

Even top runners experience stitches at some point.  You should: drink and eat less prior to running; never leave out the warm-up part of the work out; breathe evenly and exhale well; strengthen stomach muscles and abs. 

If stitches occur, run slower or walk.  Stretch arms up in the air and breathe deeply.  Lower arms and bend forward with upper body.  If all this doesn’t help, press your fist against painful spot when exhaling.

Beginner Program – 49 minutes

5 min. warm-up / 10 min. power-walking / 3 min. running / 5 min. walking / 3 min. running / 5 min. walking / 3 min. running / 5 min. walking / 10 min cool down

Advanced Program – 50 minutes

5 min. warm-up / 10 min. power-walking / 20 min. running / 5 min. walking / 10 min. cool down

Day 11 – Strength Training for 30 minutes

Try some shoulder, breast and back exercises this times, if possible.

Day 12 – RUNNING

Beginner Program – 51 minutes

5 min. warm-up / 10 min. power-walking / 5 min running / 3 min. power-walking / 5 min. running / 3 min. power-walking / 5 min. running / 5 min. power-walking / 10 min. cool down

Advanced Program – 50 minutes

5 min. warm-up / 5 min. power-walking / 25 min. running / 5 min. power-walking / 10 min. cool down

Day 13 – Strength Training for 30 minutes

Check the web for good exercises to challenge different muscles of your body.  Pass on any favourites you might have to others in our group through links to pages or videos.  Kettlebell exercises are great as well as using resistance bands.  Keep in mind that most of us have tons of things around the house that can be put to use as weights.  Be creative and have fun with it!  Tug-o-war with the family could also be a resistance exercise.

Day 14 – THE HALF WAY MARK of our Get Fit Challenge.

You have done so remarkably well and stuck with the program – you get the day off!

Now, if you have become serious about possibly continuing with running as a means of improving your fitness level, increasing cardio-vascular health, losing more weight and staying buff – you should really look into buying a heart rate monitor.  If you would like any tips on what to look for in such a device let me know and I will give you some advice before you purchase one.

Another free-of-charge online service is www.dailymile.com so you can log your mileage.  It is also an online community of runners, who are willing to share experiences and give tips on this and that as well.

Good luck completing WEEK 2 and keep me posted via Facebook.