Welcome to Week 6!

“The person who does the work is the only one who learns”.

 

This Week’s Daily Power Habit Focus: Eat the 6 Power Foods

  • We will focus on consuming one power food per day this week (you’ve been eating them the past 5 weeks in the recipes from the other handouts!)

  • I recommend repeating this week if needed as you learn to integrate these foods

  • Check out the monthly meal plan in the portal...it changes each month and is loaded in power foods to help you easily get them on your menu.



This Week’s Kitchen Swap: Traditional Dinner Meals (heavy casseroles, fast food, processed hot dogs, etc) with >>>>>>> Power Dinners (Meatballs, soups, crockpot chicken, roasted vegetables, grilled salmon, etc)

 


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

  • Use the Hashtags #Week6 #6PowerFoods #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 6 Workouts

 

Day 1: 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 15 seconds, rest 20 seconds; repeat 8 times.

    • Fast jog 1 minute; rest 30 seconds; repeat 8 times

  • Finish with 30 minutes of walking

  • ***if you cannot sprint, please use an alternative machine at gym or replace sprints 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)

 

Day 2: Metabolic Conditioning


 

Day 3: 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 15 seconds, rest 20 seconds; repeat 8 times.

    • Fast jog 1 minute; rest 30 seconds; repeat 8 times

  • Finish with 30 minutes of walking

  • ***if you cannot sprint, please use an alternative machine at gym or replace sprints 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)


 

Day 4: Metabolic Conditioning

  • Warm-Up:


 

Day 5: Metabolic Conditioning


 

Day 6: Dynamic Core


 

Day 7: Active Rest Day | 60 minutes of movement

  1. Focus on a longer walk, hike, yoga class, etc (share with us what activity you chose)

  2. Do extra foam rolling to pamper muscles

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

  4. Drink extra water

  5. Focus on recharging and rejuvenating!