Welcome to Week 3!

"Trust the process of change."

This Week’s Daily Power Habit Focus: 30 Minutes of Outdoor Time

  • The intention of getting outside everyday is to get you off of the couch and inspired for life. Fresh air and nature boosts our mood making it easier to make healthy choices.

  • Use this time to get in your movement if you wish!
     


This Week’s Kitchen Swap: Junk-food carbs (processed bread and snack products, pastries, sugar-laden granola bars, etc) with >>>>>>> Whole Grains + Complex Carbs  (rolled oats/steel cut oats, rice, quinoa, barley, white or sweet potatoes, squash of all varieties, low-sugar dried fruits like apricots, figs, whole fruits, sourdough bread/Dave’s Killer bread, etc)


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

  • Use the Hashtags #Week3 #30MinutesOutdoors #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 3 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 12 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: Legs + 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 12 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: Full Body Strength

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.