The Plan
Just move.
- For the next 30 Days commit yourself to doing *something* for at least 10 minutes a day.
Some days 10 minutes will become 30 or maybe even 60, some days 10 minutes will just be 10 minutes. Either way, do your best and commit to just that 10 minutes to be on your way to the you that you want to be. - Be creative and come up with your own workouts, or signup to receive a daily email with guidance!
Keys to Success
You don’t have to kill yourself every day or drastically restrict your eating to get into shape!!
The key to successful and lasting weight loss and fitness is building lean muscle mass. The most efficient way to do this is to work the biggest muscles in your body: your glutes and legs, your back, and your core. Staying active and committing to daily activity helps you to stay motivated and not get off track. It also helps you to build daily fitness as a habit.
- Keep it simple.
Don’t feel that you have to put on a special outfit or go all the way to the gym. You can do most workouts at home, in front of the tv, and sometimes barefoot. (But remember, safety first!). It is possible to see lasting results that are easy to maintain with no gym and no equipment. - Keep it fun.
Do exercises and workouts that you love! If you don’t like getting down on the floor to do abs or glute exercises, don’t do it! Find out how to modify to do standing exercises. Or vice versa. - Work smart, not hard.
Do the most efficient exercises you can find. Work your abs while you work your arms. Get your heart rate up while doing legs by adding light weights and moving your arms too. You get the idea.. we will have more tips on efficient exercises in the plan. This article on Self.com was a total game changer for me in my workouts. Click here to it out. - Take before pictures and your measurements.
If you do the work, you WILL see results, but you might want proof. So take a selfie and measure yourself with a measuring tape in the areas that you want to work on. Don’t worry about your weight! Your weight might not change and it could even go up as since you will be working on toning and building muscle, not losing weight. - Keep your diet clean but don’t obsess.
One of the goals of becoming super fit is to be able to eat whatever you want, within reason. The guidelines here are simple:- DRINK WATER!!!
- Avoid processed foods and refined sugars.
Read the labels on all packaged foods, and remember, the fewer ingredients the better. - Eat veggies and fruits.
Fresh is best, but frozen or canned is also ok as long as you check the ingredients. Watch out for sodium and added sugar. - Eat lots of protein
- Eat lots of whole grains and fiber.
- Eat ENOUGH!
You will get the opposite of what you want if you don’t maintain a healthy calorie intake of healthy foods.
These are the basics, and beyond this, different things work for different bodies. But we don’t want to focus on food restrictions or going on a diet here. Our goal is to get you super fit so that your diet choices don’t have to be something you think about all the time to stay healthy and in shape.
If it sounds complicated, it’s not, and stay tuned. Even though we aren’t focused on diet, we WILL help you figure out what to eat.
What you Need
Required:
- A workout space in your home.
- Motivation and committment.
Optional:
Again, you can acieve results using just your body weight and efficient exercises, however here are some suggestions for tools and equipment to add at home if you want more of a challenge.
- The 8Fit App.
The FREE version is adequate for workout guidance. This is great if you just want prompts on what to do straight from your phone. - Access to YouTube on your phone, computer, or TV from your workout area.
- 1, 2, or 3 lb wights for arms exercises.
- 5lb weights if you are more advanced.
- 10 – 15 lb weights for leg exercises.
- Resistance bands.
- A glider.
This little device really changed my fitness regime.
It’s a great way to get in a quick leg, arms and core workout without too much fuss. Its easy on the joints, and you can add weights or resistance to it later on for more of a challenge. - A fitness tracker.
Great for keeping you on track!Fitness trackers don’t have to be super expensive or involve social sharing, but I am a big fan of the Fitbit Blaze.
It’s nice to have something to track your heart rate so that you can understand the intensity of your workouts, and also something that reminds you when you haven’t moved in hours.
br> It’s so easy to become unaware of how little you are moving each day. If it fits your personality, fitness trackers can be a great motivator. Just don’t get too caught up on “getting steps”… efficient workouts are much more effective!
After the 30 Days
- Take a new selfie and measurements.
- Compare to your picture and measurements at the beginning of the challenge
- Celebrate your success.
- Repeat!