~ Week 5
​Motivation 

You are now beginning week 5--how does it feel to have a month of exercise and healthy eating behind you? This week, we have some new and challenging workouts for you as well as more nutritional information and motivational assignments. Remember--this is YOUR program. Make it work for you and modify anything you need to.
 it's time to take an assessment and find out where you are in reaching your goals. 


Day 29
Focus: Cardio Interval Training 
This week, I want you doing a more advanced treadmill interval workout.. this means , increase your speed for 30 sec. then drop back to a low intensity pace for 30 sec, do this 10 times ! 
~ focus on getting a little extra fruit in your diet today and reflect on all the wonderful things about your body.



Day 30
Focus: Strength Training 
This week you're doing the same workout as last week, but with an added challenge: More weight. also google  to learn more about fiber (how exciting!) and practice a little meditation. Now, don't freak out--all you need is a few minutes of quiet time. You'll be so glad you tried it!


Day 31
Focus: Cardio Endurance 
Endurance. Gee, didn't we just do that? No, that was last week. Okay, today you have some of the same choices as last week for your cardio exercise.
focusing on vegetables (yes, I know..we already discussed this). google some smoothie ideas for squeezing in more green stuff.



Day 32
Focus: Strength Training 
Today is all about lifting weights. Nothing new here--just the same workout you did the other day. Work hard! You'll also look for more healthy substitutions in your diet and learn how to avoid temptation( tell yourself your allergic to it ! ....) 

Day 33
Focus: Light Cardio 
You're back to your light cardio day--remember, you should be having a little fun here.** optional mat workout (involving some yoga/pilates moves)  ~ learn more about emotional eating and ways to deal with stress.I was a stress eater for years , when I learned to meditate , my cortisol levels balanced out , my cravings disappeared and it was like a sheath of fat lifted right off ! 

Day 34
Focus: Variety 
Today focus on keeping variety in your play day. 
Your nutritional goal? To have a treat! Even your motivational goal is a good one--reward yourself for a job well done, remember your commitment contract ? well what did you promise yourself was your reward - or chore if you haven't earned it...