Week 1: Getting Started
Welcome to
my challenge! I hope to make this fun,
enlightening, and motivational. Now,
let’s get moving and bring the heat on the beaches this summer!!!
When you are as big as I was, it seems hopeless, at
times. This is how I got started and may
help some of you get started, as well...
1.) I joined a gym
and made myself go there 4-5 times a week for an hour. My typical routine looked something like
this:
*15 minutes:
Stretching, sit-ups, and push-ups
*20-30 minutes:
Treadmill. I always pushed myself
to run a little longer each week. I
started out only being able to run for a minute or two.
*20 minutes: Weights
I've now moved onto more weight training and preparing to run my first 5K! Increase your workouts as you learn what works for you.
2.) I gave up soda
and fast food for the first 7 months.
Soon you won’t miss it and when you finally try it again, you will feel
gross. I also started cooking more at
home. I love grilled chicken. I eat a lot of it!
3.) I set goals and
told my friends about them. Having that
support system hold you accountable is important. You now have a big support system on fb.
4.) I weighed-in once
a week and then forgot about it.
Becoming too obsessed with the number will make you crazy! Take weekly photos of yourself. Let that be your judge. Just use the number to keep you on-track and
motivated. Remember: It’s just a number!
The Rules:
1.) For the next 8
weeks you are banned from fast food, pizza, and soda (Subway is ok..but be
smart there. My sister told me they are
putting Fritos on the subs these days!).
This still leaves you open to a lot of unhealthy options. Make smart choices. I live by this motto: “Eat to live, don’t live to eat.”
2.) You must engage
in physical activity (sex does not count) 5 days a week for at least 30
minutes.
3.) Complete the
challenges, document them, and post them by the following Monday on facebook or
Instagram.
|
Physical Challenge
|
Mental Challenge
|
Emotional Challenge
|
|
The gym can get boring.
Take your workout someplace new.
For example: biking in a new
area, running a new path, yoga in a new place.
|
Set a goal. Goals
keep us motivated and give us something to strive towards. This could be a 1 week goal, 1 month goal,
or an 8 week goal. Setting several
short-term goals throughout the journey will set you up for success.
|
Answer the following questions: What unhealthy food do you crave most? How does it make you feel after you eat
it? What could you do instead to
address those feelings in a healthier way?
Very basic example: John eats
pizza when he’s stressed. Eating this
makes him feel better. John decides to
go for a walk to relieve his stress instead.
|
*Documenting the challenges:
Upload a picture of you completing the challenges onto Instagram or fb
each week. For week 1 use: #sgjunebody #gettingstarted. You can create a collage of you completing the
challenges or upload separate photos. If you are not familiar with "hastagging", simply upload your pictures to the event page wall. Do this on or before April 14th. The emotional and mental challenges will be a bit more personal. Feel free to share as much or as little. Get creative with the pictures. I’ll upload my favorites onto the blog each
week. Also, in the comment section of the photos,
feel free to share your thoughts for the week...
“What did I learn this week?”
*Skyping: I'd like to Skype with as many of you as possible. I wanna learn about what your doing and share my own thoughts and experiences. Send me your skype ID, and we can set up a skype date. :)
*Remember: This is my first time doing something like this. I am still a work in progress and will do my best to keep this awesome and fun. I am also not the most technologically savvy person, but I'm trying to learn. Let's all help each other be better in 2014! I'm always here if you need anything. I want to help you because you are helping me more than you'll ever realize. Thanks for participating!
-Stephen
No comments:
Post a Comment