Monthly Challenges

Setting a goal is easy. Following through is the challenge. Consider this commitment training!

Please join my Monthly Challenge & experience the benefits, motivation and progress of committing yourself to a small physical and nutritional goal each month that accumulates day by day into a huge accomplishment by month’s end!

MAY, 2013!

FITNESS CHALLENGE:  Sit-ups!
Explanation & Rules:

  • It’s summer time! Let’s tighten up the abs!
  • Your goal is to perform 1 minute of sit-ups every day in the Month of May. Be sure to count your reps!!
  • Attempt to get at least 1 more rep each day than you did the day before.
  • Post your total reps to the Facebook page each day. This is a great way to track your progress throughout the month! More reps in a minute means you are getting stronger!
  • See “How to do a sit-up” and modifications below.

NUTRITION CHALLENGE: Hydrate!
Explanation & Rules:

  • For most of us, May brings summer and hot weather! Keep yourself hydrated in the warmer temperatures!
  • Your goal is to drink at least 64 ounces of water each day. (Of course, feel free to consume more!)
  • 64 ounces is equivalent to 4 regular size bottles of water, but I suggest investing in a water bottle. These range in size from 12oz-32 oz. This will save you money, it’s better for the environment and carrying a water bottle with you will serve as a reminder.
  • Water does not have to be consumer all in one sitting. It can, and should, be consumed throughout the day.

HOW TO DO A SIT-UP:

  1. Lie with your back to the floor
  2. Bend your knees at a 90˚ angle
  3. Pull your belly button towards your spine, and flatten your lower back against the floor.
  4. Hands can be placed in a variety of positions: over the head, behind the head, cupping the ears or across the chest. To ensure full range of motion, I recommend placing your hands over your head so you can touch the floor above your head at the bottom and beyond your toes at the top of the movement. This will also assist with momentum as you pull yourself up off the ground.
  5. Raise your torso up off the ground. Stop when the bend in your hips is at a 90˚ angle. You’ll know it’s at a 90˚ angle when your neck is perfectly in line with the bottom of your spine.
  6. Lower yourself back to the ground. Shoulder blades should touch the ground at the bottom of the rep.
  7. Repeat
  8. Remember to stay tight and engage all muscle groups while performing any exercise (tight glutes, abs, etc) as well as controlled, continuous breathing.

MODIFICATIONS:

  • Use an Abmat, which supports the arch of the lower back and allows for better contraction of the abdominal muscles. (http://www.abmat.net/)
  • Perform a “crunch” instead of a full sit up.

Remember, pay attention to your body! If you feel any discomfort or pain during exercise, stop immediately. Any exercise holds an element of risk if undertaken without supervision. These exercises are recommendations only and are performed at your own risk. Please consult a doctor if necessary before you perform your sit-ups.

Please email me with any questions, comments or concerns.

THANKS FOR ACCEPTING THE CHALLENGE & GOOD LUCK!
YOU GOT THIS!