Week Six: The Home stretch!
Congratulations on making it through to week 6 healthy bees! Now is the time to make your new healthier lifestyle permanent. This week you need to go that bit harder to progress your fitness to the next level to continue your fitness journey and make everything you have gone through a permanent behavioral change.
Look at your goals, track how you are traveling against them for your last week and anything you want to nail this week! Write some lifestyle strategy and exercise goals as your exist strategy from the Sweet Shape Up 6 week program to continue your new sweet lifestyle…maybe there’s a longer fun run in a few months time you want to enter or a bushwalk or cycling track of a higher level you want to complete. Find like minded buddies or family members to continue your adventure with you and motivate each other.
If you have children, get them to write their own goals down, then help them develop a plan as to how they are going to achieve them and what you are going to do together. Prompt them to suggest some ideas first then steer them in the right direction with positive guidance, helping them decide what is realistic, teach them about SMART Goals. Reassure them that you are in it together. As parents actions and positive examples shape your children’s attitude towards balance, nutrition and exercise for the future
Remember:The tragedy of life does not lie in not reaching our goals, the tragedy of life is not having goals to reach for.
Aerobic Walk/ Jog Stride
Warm up for 10 minutes at warm up heart rate. Walk/jog for 20 minutes at aerobic endurance pace over a flat to undulating terrain. At the end of this period complete 4 X 150 metre down-hills jogs, recover by walking back up the hill before completing your next down-hill jogging effort. Cool down as per warm up.
Choose 2 of your favourite exercises from the Core Strength Video, and do each exercise 3 times for 1 minute with a 40 second- 1 minute rest after each 1 minute block of exercise, you can even try adding some weights- eg. if you are doing a sit up, hold a 1kg weight in each hand cross arms over body and continue with crunch. Make sure you stretch after the session.
Huff & Puff Time
Be sure to have your exercise buddy or two at this Huff & Puff session to really motivate each other! Warm up for 5 minutes, at the end of this period complete 6 X 100 metre down hill jogs. Then jog 10 X 45 seconds at huff and puff heart rate. Rest (stand still) for 10 seconds then complete the next 45 second effort. Cool down as per warm up.
Have a recovery smoothie!
If dinner time is still a couple of hours away, tie yourself over with a nutritious and filling Honey Fruit Smoothie.
Walk or Ride
Why not try a different type of bike to what you have been using? Maybe borrow a friends or try going retro with less gears! Warm up for 5 minutes then increase the pace to aerobic endurance intensity for 20 minutes if walking or 30 minutes if cycling over a flat to undulating natural terrain . Cool down as per warm up.
Strength Building Ride
Warm up for 5 minutes. Increase the intensity up to huff and puff pace for 6 minutes, then, increase the resistance on your exercise bike complete 4 X 60 second “uphill efforts” (disregard heart rate response) grinding away on the “hill”. Drop the resistance way down for 30 seconds to recover and then go again. Cool down as per warm up.
Easy Recovery Walk
Make sure you choose somewhere refreshing and inspirational for you Week Six Recovery Walk! Walk for 30 minutes at warm up/cool down intensity.
Upper Body Work Out
Try incorporating more weight such as dumbbells or increasing any weight you have been using. Choose 2 of your favourite exercises from the Upper Body Video, and do each exercise 3 times for 1 minute with a 40 second- 1 minute rest after each 1 minute block of exercise. Make sure you stretch after the session.
Rest & Reward!
Reward yourself with a movie and a healthy dessert! Bruce the Bee recommends Lemon Honey Baked Ricotta, with natural honey and berries as the sweetener, as well as healthy Greek yoghurt and ricotta.
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.