Tuesday, November 23, 2010

December is almost here!


Designer sportswear sponsored by tulees.com

In the interest of time, simplicity and creating consistency, the MOVE December 2010 Challenge is taking on a new form. Posting different activities each day was overwhelming for both writers and participants during August, September, and October 2010 challenges. So much so, that we took November off to refocus, refuel, and re-engage.

Voted #1 personal trainer in the "2010 Best of Western WA" contest, my friend Marisa Mancke, of Happy Hour by Marisa, creates "monthly challenges" for her clients. These daily exercises stay relatively the same but may increase in duration or intensity levels. Marisa shouts outs during her Cardio Striptease classes, "It's your body. It's your workout!" Straight from Miss M's nurturing yet motivating lips. What does Marisa mean by her phraseology? During her fitness classes, it's a verbal cue or reminder to listen to your own body, how you feel, and recognize that your fitness level may not be the same as others participating in the challenge or gal (or dude) next to you in her class.

During Marisa's "century challenge", she elicits her most fit clients to drop down for 100 push-ups, sit through 100 crunches, go lower for 100 squats, each day. Yes, I repeat, each day! One hundred ("century") of each exercise broken-up throughout the day in bite sized chunks are the way most participant get theirs done. For triathletes all in one session. Yaah, that's a lot for most people! I get that. But her followers...well, followed. Along with the rest of her "fans" on Facebook, we were all posting comments to let her know that we completed that day's challenge. This accountability "M.O." has worked for many, and has worked for yours truly for almost two years.

Courtesy of HappyHourByMarisa.com

Your focus throughout each month for the next 12 months of MOVE Challenges, is to create simple, sustainable lifestyle habits. One such habit is scheduling the time to "fit" in your 3-12 minute activity. Squeezing in additional time to walk from your car to and from your office building, kid's school, grocery store, dry-cleaner, salon/barber, or Subway. If you're ready for jump rope, crunches and front lunges; scheduling the 3-12 minutes isn't a big deal if you make it a fun, family-time event, and in community with other health-seekers like you.

You won't need a gym membership, or personal trainer for each session. Your body doesn't remember what it didn't do. Come on! From just 3-12 minutes each day, give your body something healthy to remember!

~MODERATE TO HIGH INTENSITY/IMPACT~

WEEK 1
1 minute of jump rope
1 minute of crunches
1 minute of front lunges

WEEK 2
2 minutes of jump rope
2 minutes of crunches
2 minutes of front lunges

WEEK 3
3 minutes of jump rope
3 minutes of crunches
3 minutes of front lunges

WEEK 4
4 minutes each of jump rope
4 minutes of crunches
4 minutes of front lunges

Trainer's Tip: Joint-challenged? Do burpees, mountain climbers, or hula-hoop instead of jump rope.

You get the idea, right? Okay then! Here we go...Follow along on this blog, Facebook MOVE Event or request MOVE tweets to notify to your cell phone. Required minimum for each day in December, along with whatever you've already got planned or your personal trainer has your doing.

~LOW TO MODERATE INTENSITY/IMPACT~
For the joint-challenged or sedentarians (beginners):
Park in the furthest parking spot from the front door of your destination (office, grocery/shopping, school, gym, etc.)

~HEALTHY HABITS~
Drink more water all day long in small amounts.

~SELF-TALK. SHOUT IT OUT!~
Move it or lose it! (muscle tone and joint mobility)
To get lean, get mean! (mentally disciplined as in)
Mind over muscle! (power through)

What's your favorite motivational phrase?

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