Monthly Challenges October 2019

October Fitness Challenge
  • Complete 18 hours of exercise
  • drink 60-80 fluid oz water/day
  • Reduce your sugar intake by 50%
  • Get a minimum of 6 hours sleep each night
You can break that down to 45 minutes/day 6 days a week. Or if you need to adjust and skip a day, you can increase by 15 mins for the next 3 days. This challenge will give you the flexibility to workout as you like, doing activities you enjoy. Keep a log of your workouts.

Monthly Challenge September 2019

  • Day 1:  25 Curtsey lunges and do something nice for somebody
  • Day 2:  25 Push ups and Call up an old friend
  • Day 3:  25 Supermans and Try a new recipe
  • Day 4:  25 Sit ups and Take a 1 mile walk
  • Day 5:  25 squats and buy somebody a cup of coffee
  • Day 6:  25 chest press and plan a date night with your significant other or invite a friend out
  • Day 7:  25 Bird dogs and Write a card or letter to an old friend or relative
  • Day 8:  25 Bicycle crunches and plan a vegetable centered dinner
  • Day 9:  25 Walking lunges and walk 2 miles
  • Day 10: 12 slow push ups (2 down, 2 up) and buy a small gift for a friend or relative
  • Day 11:  25 Belly bird dogs and eat no sugar today
  • Day 12:  1 minute plank in the morning and one in the evening and drink a gallon of water today
  • Day 13:  25 side leg lifts with each leg and only drink water today
  • Day 14:  15 push ups, 15 sit ups and eat no bread today

Monthly Challenge July 2019 – Core

  • June 3rd: Walk 2 miles
  • June 4th: Outside: 30 jumping jacks. 30 walking lunges.
  • June 5th. 4 mile bike ride or 1 mile jog or 2 mile walk.
  • June 6th  Outside: 30 push ups. 30 squats.
  • June 7th. Walk 3 miles
  • June 8th. Outside: 10 minutes of super skaters
  • June 9th. Bike 5 miles or jog 1.5 miles or walk 3 miles.
  • June 10th. Outside: 10 minutes of skipping.
  • June 11th. Walk 4 miles or jog 1.5 miles.
  • June 12th. Outside: 20 jacks. 20 walking lunges. 20 bird dogs. 20 crunches

Monthly Challenge April 2019 – Legs and Diet

Leg and Diet Challenge for April 2019

  • Day 1: 25 Walking Lunges.  No sugar today.
  • Day 2: 25 Squats.  No bread today.
  • Day 3: 25 Side to side squats.  Eat a big salad today.
  • Day 4: 25 Side leg lifts each leg.  Drink 80 fluid oz water today.
  • Day 5: 25 Back leg lifts each leg.  Replace dessert with fruit today.
  • Day 6: 25 Front leg lifts each leg.  Eat only vegetables for snacks today.
  • Day 7: 25 Step back lunges.  Eat vegetarian today.
  • Day 8: 25 Sit down and stand up.  Drink no sugar drinks today.
  • Day 9: 25 Lunge Pulses each leg.  Do not eat after 6pm today.
  • Day 10: 25 Plie Squats.  No simple carbs today.
  • Day 11: 25 Curtsey lunges.  Drink 20 oz lemon water before breakfast today.
  • Day 12: 25 Bottom half squats.  Eat vegan today.
  • Day 13: 25 Lunge kick.  Drink only water today (and just 1 cup coffee or tea)
  • Day 14: 25 Squat side leg lifts.  Eat 1 meal of just raw food today.
  • Day 15: 25 Lunge Switches.  No dairy today.
Repeat for remaining 15 days

Monthly Challenge February 2019 – Core

  • DAY 1 – 25 CRUNCHES
  • DAY 2 – 1 MINUTE PLANK
  • DAY 3 – 25 SUPERMAN
  • DAY 4 – 1 MINUTE PLANK
  • DAY 5 – 25 BICYCLES
  • DAY 6 – 2 X 1 MINUTE PLANK
  • DAY 7 – 25 RUSSIAN TWISTS
  • DAY 8 – 1 MINUTE PLANK
  • DAY 9 – 25 BIRD DOGS
  • DAY 10 – 1 MINUTE PLANK
  • DAY 11 – 25 REVERSE CRUNCHES
  • DAY 12 – 2 X 1 MINUTE PLANK
  • DAY 13 – 25 CRUNCHES OR SIT UPS
  • DAY 14 – 1 MINUTE BACK PLANK
  • DAY 15 – 25 SUPERMAN
(REPEAT CYCLE DAYS 16-30)

Monthly Challenge January 2019 – 21 day challenge

Welcome to our Jan 21 day challenge!

This challenge is designed to be in addition to whatever fitness routine you currently follow, which is why it includes very reasonable sets of exercises, and includes things that we don’t often focus on in our daily lives such as nurturing relationships, reaching out to friends, trying new things and focusing on increasing hydration.  You are encouraged to use this challenge as a springboard to build these things into your daily routine and in doing so it is the hope that you will feel better mentally and physically as a result.

Look out for encouraging emails throughout the 20 days, and feel free to let me know how you are doing and how this month’s challenge has been for you.  Below is a reminder of your challenge:

Jan 24 1 mile walk/bike/hike/run
Jan 25 Do a good deed
Jan 26 30 minute workout
Jan 27 Try a new recipe
Jan 28 Drink 4x 16oz of water
Jan 29 25 walking lunges
Jan 30 Buy a friend a coffee
Jan 31 30 minutes of cardio
Feb 1 Eat 4 cups vegetables
Feb 2 25 Situps
Feb 3 Eat no sugar today
Feb 4 Reconnect with an old friend
Feb 5 30 minutes of stretching
Feb 6 1 mile walk/hike/run
Feb 7 Do a good deed
Feb 8 25 Push ups
Feb 9 Drink 4x 16oz of water
Feb 10 10 Burpees
Feb 11 Try a new recipe
Feb 12 30 minute workout
Feb 13 Plan a night out

Monthly Challenge June 2019 – Outdoor challenge

June 3rd.  Walk 2 miles

June 4th.   Outside: 30 jumping jacks.  30 walking lunges.

June 5th.   4 mile bike ride or 1 mile jog or 2 mile walk.

June 6th    Outside:  30 push ups.  30 squats.

June 7th.   Walk 3 miles

June 8th.  Outside:  10 minutes of super skaters

June 9th.  Bike 5 miles or jog 1.5 miles or walk 3 miles.

June 10th. Outside:  10 minutes of skipping.

June 11th.  Walk 4 miles or jog 1.5 miles.

June 12th.  Outside:  20 jacks.  20 walking lunges.  20 bird dogs.  20 crunches