Aug 142014
 

bw aerobic30 Day Full Body Challenge

Quick and effective is what I like. Sometimes we stop ourselves from exercising before we even start.

I know you can do 5 minutes.

I know you CAN.

Do you need any other reason than this?

By not moving , we’ve given our body the signal that it is no longer necessary. ….so our body begins to literally prepare for death.

Ouch!!!

 

30 Day Full Body Challenge

Start Date:_________________                         End Date:______________________

Beginner

Monday & Thursday – 10 push-ups (on your knees)

Tuesday & Friday – 10 squats (can use a chair if needed)

Wednesday & Saturday – Plank for 10 seconds (on your knees or toes)

Sunday – rest or combine all three

Intermediate

Monday & Thursday – 50 push-ups (on your knees or toes)

Tuesday & Friday – 50 squats

Wednesday & Saturday – Plank for 50 seconds (on your knees or toes)

Sunday – rest or combine all three

Advanced

Monday & Thursday – 100 push-ups (on your knees or toes)

Tuesday & Friday – 100 squats

Wednesday & Saturday – Plank for 100 seconds (on your knees or toes)

Sunday – rest or combine all three

Crazy Fun – Bonus

Monday & Thursday – 10 push-ups, hold plank 10 seconds, 10 times

Tuesday & Friday – 10 full squats, 10 pulses, 10 hold squats, 10 times

Wednesday & Saturday – moving side to side Plank for 100 seconds

Sunday – rest or combine all three

Don’t forget to stretch after all exercises

 

 So how do you get started on the 30-Day Full Body Fitness Challenge?

  1. Print off this sheet and post where you will see it.
  2. Get a few friends to join in for accountability and motivation
  3. Stay in the healthy link and hang out with some “cool healthy chicks”  sign up for HERE for free
  4. I look forward to seeing you all for the challenge…if you missed the start date, no worries, join in anytime….

Pick a level

Pick a level and jot down your start date.  If you at any time want to move up a level or down a level…by all means do so.  Just keep it up for 30 days and then click on the next 30 day challenge to keep you motivated.

Countdown and cross off your days….

30  29  28  27  26  25  24  23  22  21  20  19  18  17  16  15  14  13  12  11  10  9  8  7  6  5  4  3  2  1

A couple of things

  1. Record your start date…consistency is key!!! Keep track by crossing off your days
  2. Know your limits and use proper technique. See you-tube links and written links below to help you out.  Proper form is crucial for your success and to also avoid injury. Don’t compromise form to get to your number.  Take a break and continue when ready.
  3. To further maximize your results keep up with any cardio that you are currently doing or add a minimum of 30 minutes at least 3 times per week.  Interval training is great but again start slowly and build up.
  4. If you are new to exercise, consult with your physician to get the go ahead

 How to links

Love your Triceps  

 How to do a Plank  

 Plank Challenge  

Exercises for Sculpted & Sexy Shoulders

Condition your CORE – Thanks to Planks

Pump it UP workout 

 Stretch it OUT  

 

sittingTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

Lifestyle Coaching Available
Are you in need of a Lifestyle Adjustment? Stumped about what to eat, how to move and what to think? Keep sabotaging yourself? Can’t lose weight? Exhausted?

How to get started

I don’t know where to start…I’m overwhelmed
Let’s chat. Click here to send me an email. Let me know your goal(s). I’ll email you back to arrange a time for your 30 minute complimentary discovery call. Coaching can be done via email, phone, skype or in person.

I’m ready to start and I’d like online coaching help
You are ready for guidance on how to choose your thoughts, move your body & balance your nutrition to give you the energy and waistline that you want and MORE. Learn more by clicking here. These programs are available on-line to anyone with internet access around the globe.

Busy Mama Reboot

Holistic Weight Management Program 

10 Day Body Reset Detox
I’m ready to start and I’d like to see you in person
Let’s arrange a time to meet. We can set up an introductory complimentary 30 minute consultation. During our time together, based upon your needs, a plan will be prepared especially for you. I look forward to hearing from you when you click here

 

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