Welcome to Week 2!

“Every habit you create is a result of an empowered mindset .”

This Week’s Daily Power Habit Focus: 15 Minutes of Personal Development

  • Read a book/article or listen to a podcast that empowers your mindset; check out the “additional resources” tab at the bottom of your portal where you will find a list of recommended books + podcasts. You can download a podcast app on your phone so your favs are right there to listen to at any time.. A good way to get in your movement + personal development time is to listen to a podcast on a walk!

  • Be intentional about scheduling this time each day; try to do it the same time each day. Remember, this lifestyle is about prioritizing self-care!


This Week’s Kitchen Swap: Replace Vegetable Oils and Low-Fat Products (canola, soybean, safflower/sunflower, margarine and “fake butter” spreads) with >>>>>>> Healthy Fats/Oils (coconut oil, avocado oil, real butter, olive oil, ghee, duck fat, beef tallow); just pick one of two to start with (coconut and real butter are often favorites)


This Week’s Accountability Homework: Post daily on the Facebook page

  • Use the Hashtags #Week2 #15MinutesPersonalDevelopment #IAmSummitFit (just copy and paste these right into your post for ease); describe to us how your day went with words and or a picture :)

  • Record what you did every single day in the Daily Fitness Tracker (takes less than 60 seconds; tracker can be found at the very top of our portal page)


Week 2 Workouts

 

Monday: Sprint/Speed Burst Interval Training + Low Intensity Cardio

  • 5 minutes of walking, jogging, jumping jacks, jump rope, etc to get your heart rate up

  • Foam Roll

  • Dynamic Warmup

  • Sprinting Intervals (use grassy-area at park, track at a school, or bike, rower, elliptical, treadmill, etc at a gym)

    • Sprint 30 seconds, rest 30 seconds ; repeat 10 times.

  • Finish with 30 minutes of walking

  • ***if you cannot run for sprints, please use an alternative machine at gym or replace sprint moves with side shuffles over elevated surface (or shuffle side to side on floor, making sure your butt is back and weight in heels as similar to a squat position)

 

Tuesday: Squats & Press + Metabolic Conditioning

 

Wednesday: Sprint/Speed Burst Interval Training + Low Intensity Cardio

  • 5 minutes of walking, jogging, jumping jacks, jump rope, etc to get your heart rate up

  • Foam Roll

  • Dynamic Warmup

  • Sprinting Intervals (use grassy-area at park, track at a school, or bike, rower, elliptical, treadmill, etc at a gym)

    • Sprint for 30 seconds, rest 30 seconds; repeat 10 times.

  • Finish with 30 minutes of walking

  • ***if you cannot run for sprints, please use an alternative machine at gym or replace sprint moves with side shuffles over elevated surface (or shuffle side to side on floor, making sure your butt is back and weight in heels as similar to a squat position)

 

Thursday: Active Rest Day

  1. Do some enjoyable movement of choice! (yoga at the park, long walk, hike, etc)

  2. Do extra foam rolling to pamper muscles

  3. Take an epsom salt bath to encourage muscles to heal

  4. Drink lots of water

  5. Focus on resting mind, body, and spirit as much as you can in conjunction with active rest days.


 

Friday: Explosive Full Body

 

Saturday: Arms + Dynamic Core

 

Sunday: Active Rest Day

  1. Do some activity love (yoga, zumba, hiking, climbing, paddle boarding, etc)

  2. Do extra foam rolling to pamper muscles

  3. Take an epsom salt bath to encourage muscles to heal

  4. Drink lots of water

  5. Focus on resting mind, body, and spirit as much as you can in conjunction with active rest days.