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Week 2: SKFitLife Challenge Information
Are you seeing some of the other pieces falling into place? We recommend keeping these emails in a separate folder so you can refer back to this information at a later time. As always, put one foot in front of the other and focus on Steps 1-3.
Step 1: Download your training.
Step 2: Watch/listen to the Week 2 SKFitLife Challenge Information Video.
Step 3: Do the workout.
Watch for Week 3 in your inbox exactly 7 days from today.
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/shared/static/cx691bsgyr5xex645b4k.pdf
Week 2 SKFitLife Challenge Information: Training
[youtube]https://www.youtube.com/watch?v=I3co3_nrmW4[/youtube]
Weekly Lessons Covered in Video:
☀️ Why MORE is NOT better… too much cardio.
☀️ Stretching Routine and the importance of a dynamic warm-up with warning signs of ms-alignment; etc. (signs/symptoms/resources).
☀️ NSV’s (non-scale victories) each week when you notice that your reps or weights have increased.
☀️ Is it better to do the entire HIIT workout at our pace?
☀️ I can’t eat anything before I workout or I will feel sick and sluggish. Is it horrible not to eat before.
☀️ What type of abdominal work should I do if I recently had a baby? Can I do weighted abs?
☀️ Are you an advanced lifter looking for an additional challenge?
☀️ If you are really short on time and trying to figure out the list of priorities:
- #1: Weights
- #2: HIIT
- #3: Steady Cardio
☀️ More Modifications:
- burpees
- lunges or walking lunges
- mountain climbers
- push-ups
Weekly Facebook Interaction:
We have spent a lot of time covering proper nutrition and clean eating. For this week, I challenge you to share your favorite not-so-clean recipe and let’s unite to “clean it up”!
Step 1: Post your favorite “not-so-clean” recipe.
Step 2: Help each other out by making recommendations on what can be changed in the recipe to make it clean.
Step 3: (BONUS) Post a pic and the new recipe!
Weekly Recipe Ideas:
For breakfast I mix quinoa with banana, toasted walnuts, cinnamon and a little stevia.
Seafood and Corn Chowder: Saute a whole white onion, 4 mini sweet peppers, 2 carrots diced, 3 celery diced, 1 jalapeno, then added some paprika, thyme, sea salt, and pepper. Added 2 cups of water and 2 large cubed potatoes (you can mix it up and use sett potato here instead). After potatoes got soft, added 3 cups pureed corn, 1 1/2 lb seafood (I used shrimp and scallops) and a cup of milk (try coconut or almond milk if you don’t do dairy). Cook till’ it’s all done.
Quiche with: artichokes, spinach, green onion, white onion, sweet peppers, a few crumbs of feta, and a small shaving of parm. cheese. Make with 2 whole eggs and 4 egg whites.
Sensational Salads: Leftover salmon on a bed of spinach w/roasted red peppers, 1/2 hard boiled egg, 1/2 avocado, walnuts – dressing: light olive oil, lemon juice and white balsamic – you can swap the variety of oil, juice and vinegar to keep things fresh or just for your favorite clean choices:
☀️ or try organic Mixed Greens, tomato, mushrooms, green onion, avocado and Red Quinoa.
☀️ Ezekial Wrap organic chicken ,apple,romaine dijon. Quinoa salad with mango.
Clean Eating Kiwi Coconut Smoothie: Great for healthy body and skin!
Ingredients:
4 Kiwi skin removed
1/4 cup light coconut milk
1 tbsp.-sized chunk of pineapple
Raw Honey to taste
Directions:
Place all ingredients in a blender and blend till smooth.
Another awesome breakfast idea, homemade breakfast burritos: 2 eggs, diced turkey breast, zucchini, green bell peppers, touch of hummus, salsa, and Greek yogurt wrapped in organic sprouted wheat tortillas; 1 small baked sweet potato and a persimmon.
Quinoa and Brown Rice Bowl with Vegetables and Tahini: http://www.foodandwine.com/recipes/quinoa-and-brown-rice-bowl-with-vegetables-and-tahini
Garlicky Raw Kale Salad: https://www.skfitlife.com/2012/02/12/2049/
Crispy garlic tofu bites: http://www.wholefoodsmarket.com/recipes/142
Weekly Need to Know:
Don’t forget to post your accountability pics! You never know who you will inspire to get out of bed and get their training in. Keep up the weight training…
Want defined muscles?
Keep lifting heavy… there are a couple different phases of getting that fit look… From the standpoint of a trainer…
Someone who has weight to lose is easier for me to get results than someone who is trying to build muscle. Building muscle takes time… that is where the term muscle maturity comes in.
Don’t let me wrong, losing body fat IS a challenge, but BUILDING takes a longer time.
The training and nutrition (30-day meal plan) that you are following is designed to do both at the same time as much as possible… this is a tough balance… you HAVE to have a surplus of calories to build muscle but if you are trying to lean out, you have to have a deficit… kind of opposite, huh?
SO, this is where I tell you to keep your nutrition right where it is and keep lifting heavy:).
These workouts are designed with the “symmetry” and “appearance” in mind. Hey, if we are going to be fit, we want to look like it, RIGHT????
So, the weight training is designed to build your shoulders and arms, tighten your core, and condition and define your legs.
What a lot of people don’t realize is that people who are overweight typically have a lot of muscle. We just have to get it to peek through.
Again, from a trainer’s standpoint, there isn’t much I can do with someone who is thin and overdieted… they don’t have a lot of muscle on their frame to burn fat (resting metabolic rate) AND there is nowhere to go from very low calories.
A double whammy… AND on top of that… they are used to being “thin” so the thought of adding any sort of “weight” (on the scale OR in their size) is just too much for them to handle mentally.
Motivation and Inspiration
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at challenge@skfitlife.com.
Weekly Resources:
☀️ Interval training info: http://well.blogs.nytimes.com/2012/02/15/how-1-minute-intervals-can-improve-our-health/?src=tp
☀️ http://articles.elitefts.com/training-articles/women-running-into-trouble/
“Know that you can do whatever you decide to do. The only person standing in your way is YOU. Make your choices, commit to them, and just do it!”
“If you want something you’ve never had, then you’ve got to do something you’ve never done.”
“Sometimes when I’m working out and I want to give up I start talking to myself about something that really chaps my ass…(excuse my French) and I just blast the volume louder and hit it harder. There’s nothing like your own voice saying ‘forget him, work harder, you are worth it, you can do it, don’t give up, your better than that’, put everything you have into it and I promise you will melt into bed with a big smile on your face! Happy Friday!”
“Get out there and do your workout and enjoy your life; take a few deep breaths and feel accomplished in whatever you do.”
“Know that you can do whatever you decide to do. The only person standing in your way is YOU. Make your choices, commit to them, and just do it!”
“Proper Planning Prevents Piss-Poor Performance”
“Fail to Plan, you Plan to Fail”
“Be mindful of what your eating and why you are eating it.”
“I think they are called ‘HIIT’s is because right when you’re done you get a ‘hit’ of adrenaline and the next day when you wake up, it feels like you got ‘hit’ by a truck.”
Recommended Products
Great Places to Find Training Clothes:
☀️ Old Navy
☀️ Marshall’s/TJ Maxx
☀️ Target
☀️ Lululemon
☀️ Athleta
Supplements:
Protein Powder, Meal Replacement, Vitamins, Protein Bars, and Electrolyte Replenishment.
Check out all of our recommended products here!
Access your training and much more from our app!
Don’t forget to check out and subscribe to the Stop Chasing Skinny Podcast!
This is where you can listen to episode after episode where I take you through in-depth conversations with doctors and other experts in everything related to health.
Subscribe today!
Do you have friends and family members who may like to join you in this 12 Week Online Fitness Challenge? That means you can connect/re-connect with people across the country and across the world! Share the 12 Week SKFitLife Challenge with them!
