APRIL CHALLENGE!

The April Contest is a challenge.  A physical one, like on Double Dare. The goal is to work out 22 of 30 days in April. This plan gives you 2 rest days a week.

You can work out more, but still take a rest day!  Remember, you have your health, longevity, and quality of life in your hands.  You and you alone are responsible for your awesome body. Join in and we can all cross support each other!

Feeling stuck on WHERE TO START?  

Read through the steps below and I have a bunch of suggestions for you!  

And legal disclaimer!

Exercise is not without its risks and any exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation.  As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

First, are you okay to start exercising?

It's always a great idea to clear yourself for exercise with your doctor.

The PAR-Q questionnaire is linked below.  Make sure you have Doctor’s okay to start if you have any “yes’s” on this guy.  Err on the side of caution, if you have any health concerns, or injuries.

PAR-Q (Physical Activity Readiness Questionaire)

http://www.me.vccs.edu/modules/showdocument.aspx?documentid=602

Second, know thyself.

I have two distinct exercise personalities.  I do enjoy it when I have a buddy or participate in a class half of the time.  I will compete and be driven by my buddy or other people in class.  I also like to yell and be silly, and having someone else to share the madness with is great.  The other half of my exercise psyche likes to be solitary with my run or just jam out while lifting at the gym, and be in my own world. I do have a support system,   people I check in with if for some reason I get off track.  What is your workout personality?

Some questions to ask yourself.  When have you done best?  What has worked?  What has not? Do you do well with videos?  Do you need to fall back in love with the gym?  When will you workout?  Do you need an exercise buddy?  Can you recruit some cheerleaders, build a support system?

Third, plan your workout.  

Make this appointment with yourself and keep it!

Your workout could be a ten minute Spark people video, a walk in your neighborhood,  or a spin class...plan it so you eliminate the what portion, and all you have to do is execute.

Fourth,  what will I do?

Find a mode of exercise you like.  DVD's, gym classes, walking, biking, Zumba, or maybe your need a coach or trainer.  Find something you really like!  Or ask for help if you need a little guidance.

I will be posting my daily workouts and a pic and would love to see how you are doing too!  Let’s motivate each other!

No judgies on the how much, start with 10 minutes, start where you are at!

Below I have some links to some you tube playlists that may be helpful for you.

Tracking Sheet:

Here is your tracking sheet, fill in as much as you can!

To win, you must complete the additional reflection questions below.

The GO Training community will vote for the winner!

https://docs.google.com/file/d/0B-HxQo_7mfWRWEdjUGxxVlU5a0U/edit?usp=sharing

You tube video links:

BUDDING ATHLETE VIDEOS

I have gathered some good beginner videos here, seated chair exercise and Leslie Sansone walking videos!
These are great for just getting started or someone who needs lower impact exercise.  The core workout here is one to grow on, do the components you can and grow into the harder moves.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqxsr99fSIY4n_oaT2Z2dKFQ

UP A NOTCH

This is a playlist of more dynamic and complicated exercises.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqzna-gXaTaK1cGpZtCdG2CY&feature=view_all

HIGH INTENSITY

WARNING:  High intensity exercise comes with high risk.  Only try these if you are injury free, and an experienced worker outer who knows their own limits.  This level of exercise should be done one time a week.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqwUrBpZ7wlGtbbyJOkWu7XC&feature=view_all


WHAT'S THE PRIZE?

Every one is a winner on this one!  Everyone who completes the challenge gets a “I’m kind of a big deal sticker”. 

The Grand Prize is a heart rate monitor! OR if the participant already has one a $75 dollar REI gift certificate.

To be Grand Prize eligible, winner will complete 22 of 30 days, submit all reflection questions by Cinco De Mayo to Beth@gotrainingwithbeth.com. Go Training will get profiles up and voting should be done by mid-may!  The Grand Prize winner will be picked by a public vote!

Let's GO Training!