Week Four: Over half way!
Monday:
Congratulations! You are now over half way through the Sweet Shape Up and on track to a healthier and happier you 
Now is the time to reassess your goals. How are you tracking against what you wrote down in week one, now that you are half way? Since you know what feeling healthier is like, why not define your goals a bit more, or maybe add some new ones, now you know what you are capable of.
Easy Walk/ Jog
Warm up for 5 minutes at warm up heart rate. Walk briskly for 35 minutes at aerobic endurance pace over a flat to undulating terrain. Throughout this period include 8 X 150 metre “pick-ups” – jogging, then recover by coming back down to aerobic endurance pace. Cool down as per warm up.
Tuesday:
Huff & Puff Time
Warm up for 5 minutes, at the end of this period complete 4 X 80-100 metre down hill jogs. Then jog 8 X 60 seconds at huff and puff heart rate. Rest (stand still) for 10 seconds then complete the next 60 second effort. Cool down as per warm up.
Upper Body
Choose 2 exercises from the Upper Body Video you haven’t tried yet, and do each exercise 3 times for 45 seconds with a 40 second- 1 minute rest after each 45 seconds of exercise. Make sure you stretch your neck, back and arms after the session.
Wednesday:
Rest Day!
Make sure you have plenty of healthy energy boosting snacks for the rest of the week for work and exercise. It is easy to be good at the start of the week, but then slack off as the week progresses and work stresses and commitments take over.
Remember if you keep up your nutrition plan and follow your minimum weekly exercise schedule, you will have more energy to deal with the rest of the week as it gets hectic, feel less sluggish and more positive! And if you have to make lunch for the kids too, they will reflect as similar outlook to getting through the week if they have healthier lunches and snacks to help them concentrate in class with foods that use natural ingredients and have sustained energy. Why not make a family or flatmate cooking afternoon or evening and make some batches of healthy snack together such as a delicious Banana Bread or Energy Slice.
Thursday:
Strength Building Ride or Swim!
Try going to your local pool and doing a strength building swim! Most pools will have a timing clock you can keep on eye on, so instead cycling you can also substitute the following for swimming laps. Warm up for 5 minutes. Increase the intensity up to huff and puff pace for 12 minutes, (if swimming increase to freestyle) then, increase the resistance on your exercise bike complete 5 X 60 second “uphill efforts” (disregard heart rate response) grinding away on the “hill”.
When substituting swimming- freestyle stroke is your ‘uphill’ equivalent and breast stroke, sidestroke or a gentle floating backstroke are your recovery. Drop the resistance way down for 20 seconds to recover and then go again. Cool down as per warm up.
Friday:
Easy Recovery Walk
Walk for 35 minutes at warm up/cool down intensity.
Core Strength Work Out
Choose 2 exercises from the Core Strength Video you haven’t tried yet, and do each exercise 3 times for 45 seconds with a 40 second- 1 minute rest after each 45 seconds of exercise. Make sure you stretch your neck, back and arms after the session.
Saturday:
Rest….& Make a Meal of it!
Include good nutrition in a fun way. Have a movie night, or dinner over the weekend, invite your mates around, and impress them with some healthy and tasty dishes such as Honey Tamarind Prawns, Baked Salmon & Asian Greens or Honey Roast Vegetable Pizza. Don’t forget to dazzle with a naturally sweet and simple dessert such as Honey Berry Cream, which is a fantastic healthy dessert option with light creamed cheese, mixed berries and honey.
Sunday:
Long Easy Walk or Ride
Warm up for 5 minutes then increase the pace to aerobic endurance intensity for 40 minutes if walking or 60 minutes if cycling over a flat to undulating natural terrain . Cool down as per warm up.
Legs & Lower Body
Finish the week off by strengthening your legs! You can do these first thing in the morning or later in the afternoon after your walk or ride, or even before bed.
Choose 2 exercises from the Legs & Lower Body Video you haven’t tried yet, and do each exercise 3 times for 45 seconds with a 40 second- 1 minute rest after each 45 seconds of exercise. Make sure you stretch afterwards.
