Week 10 of the Fit for the Holidays Challenge begins this Sunday. Please read Fit for the Holidays Challenge introduction if you have not already done so. The challenge runs until December 24th and starts on October 8th. Keep looking for updates every weekend. This is a minimum of three days a week of exercises, as well as challenges designed to teach and develop your knowledge about nutritional and emotional health.
Sunday, December 10, 2017 – What do you really need?
As the holiday rush accelerates, find more time and clarity by creating space. This week, let's eliminate things. Start by sweeping your clothes, your garage and anywhere else. If you have not worn or used it recently, it will clog your life. Fill in a few bags and make a donation to the Salvation Army or a local gift box. Then, email and block some mailing lists that are no longer of interest to you.
Do the following exercise, outdoors! Yes, I know it's December:
Kettlebell Press Ladder- (1-5) x 3 Sets
KB Rocker with 1 Arm 5x 10 Right / 10 Left
Mix Loaded Load Variations for 5 Sets
Dragon Walk 3×10 Steps
The following video teaches the scale of ascending press and explains the advantages of ladders in general.
Tuesday – Unplugging
No TV Today! You can do it! I mean that there is no football, anyway. Do not let yourself think about it. Play substitution, board games, walks in the park, Frisbee, whatever! It's not too cold for the moment! Remember, it's only colder.
Every minute on the minute (EMOM) for 10 minutes:
10 Reverse Rows
10 Aerial Squats
Thursday – You Are Too Good
Today, we let's eliminate the sugar. Do not eat anything with added sugar, but find the flavor ! Plan this and make a new dinner. If you can not cook slowly and have fun.
10-1 Scale ROUND 2! You will do one round of 10 repetitions of each exercise, followed by a round of 9, then 8, all the way until you make a lap of 1. Time yourself and try to beat your time from 17 November.
What's Else to Eliminate? Greg McKeown says in his book, Essentialism, "You can not overestimate the importance of virtually everything." Today, take 30 minutes to review your work and your life. Are you spread too thin? What is really essential for which you do not have enough time? What's embarrassing? Which work tasks are wasting time with little reward. What else could you do with this weather? Identify a priority for the day and crush it! A well done job.