Welcome to week 8 of the Fearless Fitness Challenge! Take time this week to reflect on your Fearless Fitness Resolution goals – how’s it going so far? Remember, your goals shouldn’t be set in stone – they should evolve with you throughout the year. It’s important to re-access your goals regularly and allow them to change with you. I cant tell you how much I’ve enjoyed your e-mails about your personal goals, fitness triumphs, and cool challenges. Keep up the GREAT work!
1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY MARCH 2RD AT 7:15PM (put it in your planner now!). Our next workout will combine heart pumping drills with core strengthening exercises to help you start your spring season strong! At the end of our meeting, we have a SPECIAL GUEST speaker, Jae Berman. Jae currently works as the Regional Registered Dietitian of The San Francisco Bay Club and as a clinical Dietitian for the UCSF Medical Center. She is a certified ACSM Health Fitness Specialist and has been a personal trainer, yoga teacher and Pilates instructor for eight years. You can read more about Jae, watch tv clips, and read her blog here: http://www.jaebermannutrition.com/
Jae’s talk will provide nutritional guidance and diet tips to help you on your way towards keeping your Fearless Fitness Resolutions. Do you have questions about diet, nutrition, fueling for sports, or healthy snacks on the go? Bring them all! Jae will help guide you in the right direction towards making healthier food choices.
2. FEARLESS FITNESS TIP OF THE WEEK: CONSISTENCY IS KEY!
It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But, it’s not just about the calories you’re burning. It’s also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly, your body:
*** Becomes more efficient at delivering and extracting oxygen — Simply put, this helps your cells burn fat more efficiently.
*** Has better circulation — This allows the fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body.
*** Increases the number and size of mitochondria, also known as cellular power plants that provide energy for the body. Simply put, you’ll have MORE ENERGY WITH MORE CONSISTENCY!
***Regular exercise will also help you manage your weight. The more activity you engage in, the more calories you’ll burn, and the easier it is to create the calorie deficit needed to lose weight.
Tips for Consistent Exercise:
*** Schedule some exercise time every day, even if it’s just a few minutes.
*** Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
*** Change daily routines to incorporate activity. Park at the edge of the parking lot at work to add more walking time, or add an extra lap at the mall when shopping. Integrating more activity into your usual routines will help you stay active, even if you don’t have time for a structured workout.
*** Find someone to keep you accountable. This can be a workout buddy, a personal trainer, or even a group fitness instructor. Either way, pair up with someone who is inspiring and reliable.
*** Be realistic. Set small, achievable goals at first. If you are new to exercise, plan to work out three times a week. Then move to every other day. As you progress you may build up to a 5-day (or more) weekly routine.
*** Make exercise a priority! Schedule it into your day instead of trying to squeeze it in when you can. If it’s not a priority, you won’t do it.
We all have times when we ‘fall off the wagon’ and miss exercise sessions. We get sick, there’s a big deadline at work, relatives come for a visit, the kids are out of school….. there’s no end to the reasons why we take a break from exercising. The important thing is to NOT BEAT YOURSELF UP OVER IT and get back to a routine as soon as possible.
Be consistent and you’ll surely reap the rewards from your fitness routine. REMEMBER, EVERY TRAINING DAY IS DIFFERENT. THE IMPORTANT PART IS SHOWING UP!
3. FEARLESS FITNESS CHALLENGE of the week: 30 A DAY! This week’s challenge is to accumulate at least 30 minutes of physical activity every day. Activities can range anywhere from structured workouts (spin class, strength training, yoga) to walking your dog or playing frisbee at Golden Gate Park. Don’t have time for a full half an hour every day? Divide your workouts into 10 minute chunks and fit them in whenever you have time. Who said you can’t do calf raises while cooking dinner?! 30 minutes a day for 7 days…. are you up for the challenge?!
Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next Workout in March with Jae Berman! Hope you had a wonderful weekend and I’ll see you at the LULULEMON store soon!