December Week 4 (M1W4)

Who would have thunk KrispyKreme pics would ever show-up on a fitness blog?!

My friend Stephanie and I had a long talk yesterday about forming long-term healthy habits, resistance to change, and building an accountability community. She and I have been focused and committed on improving our health for the past two to three years. We're both ready to move to the next level, and it's much easier to implement new approaches now that the habits are part of our lifestyle. Staying touch with your mentor or sponsor, and consistent commitment to your workout buddy or trainer, are essential to our your success. But, building an entire community online, through text, email or monthly "tea time" will become your secret weapons when you're slackin' off. My other friend Deborah turned me on to Daily Challenges and Marisa is currently using The 50 Million Pound Challenge for her program . Both are FREE online resources for accountability!

Did you ever hear your Mom say, "Birds of a feather flock together"? Lifestyles you associate with will influence you weather you allow them to or an innocent bystander or bysitter in group settings. Convenient positioning of Krispy Kreme donuts or chocolate-covered cookies in the middle of the meeting room table, doesn't mean you HAVE TO reach in. Trust me, I'm all for honoring gracious hosts, respecting customs, and holiday traditions. But if the consequences mean lethargy for 24 hours after all that high fructose corn syrup...SAY THIS IN YOUR ROOM VOICE: "Thanks, but no thanks."

We're in the home stretch! Keep moving! Tell your muscles who's boss. You can do this! Questions? Post a comment at the bottom of this post. For the next 12 months...build your momentum toward optimal health! Click "Attending" at Facebook event.

~MODERATE TO HIGH INTENSITY/IMPACT~

WEEK4
4 minute of jump rope
4 minute of crunches
4 minute of front lunges

Trainer's Tip: If you must break-up the minutes throughout the day, it's fine. Remember that you must push past your resting heart rate for 20 minutes or more for the MOVEment to positively impact your cardiovascular health.

~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!~
"Muscle Memory: Give you body something healthy to remember." by Spike Stahl, Athletic Trainer & Track Coach