Wanna join me for an impromptu birthday week challenge?
This week, as a last minute decision, I’m doing what I’m going to call a FIVE DAY RESET. It’s inspired by 75Hard but I don’t want to do that specific one, so I’m doing my own thing and I’d love y’all to join me!
Here’s what I’m doing:
- 30 minutes of strength training and 30 minutes of cardio every day, Monday through Friday
- Strictly adhering to my nutrition goals / macros all week
- 64 oz. of water every day
- At least seven hours of sleep each night
- Doing the Miracle Morning routine each day (as long as you want it to be – mine’s about 30-45 mins.)
- Scribing (Journaling)
- 30 minutes of ME time, doing whatever I want to do – going for a walk, taking a nap, or whatever!
Here are my challenge goals for the week. This is what I’m doing and what I recommend for participants, but you can tweak it for your goals. I’m happy to provide input or guidance if you need it; just message me through the app!
- Strength Training and Cardio. The goal is 60 minutes total; 30 minutes of strength training and 30 minutes of cardio. What you do is up to you, but I have included workouts in the app that you are welcome to use (they’re what I’ll be using!) There are both home and gym workouts in the app. They are aligned, so if you work out at the gym one one day and at home the next, you can seamlessly switch back and forth. For the home program, you’ll need dumbbells, resistance bands, and an exercise ball. If you need modifications for any exercise, please ask for ideas in The Relentless Woman Facebook group and/or contact me through the app. (The group may get you a faster response and many of the women in there give great advice!)
- Nutrition. For nutrition, you pick a plan and stick with it. If you’d like a meal plan, I have provided meal plans for a range of calorie needs in the “Coaching” tab under “PDFs”. They range from 1100-1900 calories in 200 calorie increments. Pick the one closest to your calorie range. (If your target is 1393, you can pick the 1300 calorie range and consume an additional 100-ish calories from a fat or protein source.) The macros are already balanced, so you don’t have to do any extra work! If you are not sure what your intake should be, I have a great calculator here. You’re also welcome to do your own thing with nutrition.
- An important note! One of my favorite features is that you can integrate MyFitnessPal into The Relentless Woman app! You’ll continue to enter your intake into MFP as you’ve likely already been doing, and the app will import your numbers!
- If you don’t use MFP, you can simply snap a pic of your meals each day under “Tracking”, then “Food Diary”.
- 64 Oz. Water. For water consumption, I like to fill two large 32-oz water bottles and try to drink one before noon, and one after noon. Pure water counts, and if you add flavor drops to your water, that counts, too. Water flavored with alcohol doesn’t count! 😉
- Sleep. About 30 minutes before bed, it’s a good idea to put away the phone and laptop, turn off the TV, and go all analog. (Nothing digital.) I avoid watching TV in the bedroom…I don’t even have one in there! Seven hours of sleep is my minimum to feel rested the next morning. I have a busy week ahead so I am not committing to more than that, though I’ll certainly TRY for more!
- Miracle Morning. The Miracle Morning I referenced is based on a book of the same name I read a few years ago. This routine can be adapted according to your needs and preferences but I find great value in ALL of them, so I am including them all this week. The acronym is SAVERS:
- Silence – Try to not think about anything at all. It’s harder than it sounds! Set a timer and try to not think about what’s currently weighing on your mind or what you need to do later. Just BE. Try just two minutes and increase from there.
- Affirmations – say who you are, who you want to be, and say them as if they already are the truth.
- Visualization – five minutes – envision what your ideal life looks like. If your best life is different than what your current life looks like, consider what you can change now to take steps toward that goal.
- Exercise – this is covered with your workouts.
- Reading – 5-30 minutes of a good book, depending on what your schedule allows. I’m currently working on one called “I Will Teach You To Be Rich” which teaches personal finance. I’m learning a lot!
- Scribing – basically journaling. Write for five minutes. Write about what’s on your mind – maybe a problem, maybe a project. Don’t think, just write. Pen to paper.
- Me Time. We tend to neglect doing the things that really bring us joy. Then we wonder what happened, how life got so busy, and we realize we’ve given up way more than we intended. This week, I plan to put away the screens, focus on getting out of my own head, (I get SO consumed thinking about business) and maybe I’ll bake, read, pick a cabinet to organize, or just sit on the porch and do nothing.
Questions? Ask away! Want to join? Click here to sign up!