Mobile Nations Fitness month: Week 1
People of WPCentral, the Mobile Nations Fitness month has begun!
You can go read all about it on the front page, but here's where the action is taking place. This is where we're setting reasonable, attainable goals. This is where we're starting our pattern for pure win.
Not sure how to start? Pick just ONE thing from this list and make it you goal for the week. It should be challenging enough that it takes some effort to do it, but not so challenging that you give up before you really get going. Here are some examples.
Nutrition
A week is 6 days, you get a cheat day at the end!
Strength training
You can start with 1 set and work up to 2, or 3 sets and work up to 4. The important thing is to get going!
Cardio training
You can run for as long as you can and then walk, for example, if you need to, but you want to try to run -- or do whatever cardio activity you're doing -- for longer each time until you get to the full time.
Week 2
Ready for week 2? Now you have a choice, you can take what you were doing for week 1 and increment it a notch, or you can add a second goal to your first. Again, whichever way you go, it should be challenging enough that it takes some effort to do it, but not so challenging that you give up before you really get going. Here are some examples.
Nutrition
Stop eating junk food/fast food for the week
If that's too easy, start focusing on reasonable (smaller!) portion sizes.
A week is 6 days, you get a cheat day at the end! If you have trouble with portion size, buy some small disposable plates to use for the week, and don't cook more than one portion at a time (stops you going back for thirds )
Strength training
Do 2 sets of 20 pushups, 20 sit ups, and 20 squats every morning right when you get up.
If that's too easy, do 4 sets.
You can start with 1 set and work up to 2, or 3 sets and work up to 4. The important thing is to get going! Depending on your fitness level, you can also add other body weight exercises, like chin ups, lunges, crunches, etc. to mix things up and keep them fresh.
Cardio training
Do 20 min. of cardio, 3 times during the week. It can be running, dancing, martial arts, rope skipping, jumping jacks, anything.
If that's too easy, do 30 min. at a slightly higher intensity.
You can run for as long as you can and then walk, for example, if you need to, but you want to try to run -- or do whatever cardio activity you're doing -- for longer each time until you get to the full time.
If you're ready to go up another notch, try cardio that involves more of your whole body. Hold your arms up high for few minutes, a few times, a while while you run, or bring your knees up high for a few intervals.
What's your goal for week 2 going to be? Pick it and stick it in a reply below, then come back every day and let us know how you're progressing! If you're doing well, share your story and help keep us inspired. If you're having trouble, ask questions and we'll be there to help.
People of WPCentral, the Mobile Nations Fitness month has begun!
You can go read all about it on the front page, but here's where the action is taking place. This is where we're setting reasonable, attainable goals. This is where we're starting our pattern for pure win.
Not sure how to start? Pick just ONE thing from this list and make it you goal for the week. It should be challenging enough that it takes some effort to do it, but not so challenging that you give up before you really get going. Here are some examples.
Nutrition
- Stop drinking sugary drinks for a week (or beer of that's more your thing).
- If that's too easy, stop eating fast food/junk food for a week.
A week is 6 days, you get a cheat day at the end!
Strength training
- Do 2 sets of 10 pushups, 10 sit ups, and 10 squats every morning right when you get up.
- If that's too easy, do 4 sets.
You can start with 1 set and work up to 2, or 3 sets and work up to 4. The important thing is to get going!
Cardio training
- Do 15 min. of cardio, 3 times during the week. It can be running, dancing, martial arts, rope skipping, jumping jacks, anything.
- If that's too easy, do 20-30 min. at a slightly higher intensity.
You can run for as long as you can and then walk, for example, if you need to, but you want to try to run -- or do whatever cardio activity you're doing -- for longer each time until you get to the full time.
Week 2
Ready for week 2? Now you have a choice, you can take what you were doing for week 1 and increment it a notch, or you can add a second goal to your first. Again, whichever way you go, it should be challenging enough that it takes some effort to do it, but not so challenging that you give up before you really get going. Here are some examples.
Nutrition
Stop eating junk food/fast food for the week
If that's too easy, start focusing on reasonable (smaller!) portion sizes.
A week is 6 days, you get a cheat day at the end! If you have trouble with portion size, buy some small disposable plates to use for the week, and don't cook more than one portion at a time (stops you going back for thirds )
Strength training
Do 2 sets of 20 pushups, 20 sit ups, and 20 squats every morning right when you get up.
If that's too easy, do 4 sets.
You can start with 1 set and work up to 2, or 3 sets and work up to 4. The important thing is to get going! Depending on your fitness level, you can also add other body weight exercises, like chin ups, lunges, crunches, etc. to mix things up and keep them fresh.
Cardio training
Do 20 min. of cardio, 3 times during the week. It can be running, dancing, martial arts, rope skipping, jumping jacks, anything.
If that's too easy, do 30 min. at a slightly higher intensity.
You can run for as long as you can and then walk, for example, if you need to, but you want to try to run -- or do whatever cardio activity you're doing -- for longer each time until you get to the full time.
If you're ready to go up another notch, try cardio that involves more of your whole body. Hold your arms up high for few minutes, a few times, a while while you run, or bring your knees up high for a few intervals.
What's your goal for week 2 going to be? Pick it and stick it in a reply below, then come back every day and let us know how you're progressing! If you're doing well, share your story and help keep us inspired. If you're having trouble, ask questions and we'll be there to help.
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