Week3: Starting to Feel a Change?
In week 3 you should be starting to feel a positive change! You will have started to gain better cardio fitness, and the begining of some sweet muscle toning! You may have noticed your energy levels start to increase and you feel a little less stressed. Now is the time when you may start to slack off a bit with nutrition, Honey Shotz are a fun and easy way to get a natural and sustained sweet hit if sugar cravings arise.
Monday:
To make sure you are still on a healthy track, re-watch the video on a Healthy Home and check you are still preparing your house and meals in a why that will help to sustain your healthy lifestyle.
Make sure you check your goals, and write down how you are tracking with them. Note positive changes you feel, things you want to concentrate on or may need a training buddy for ,or opportunities to get the family involved. Write how you want to feel in 2 weeks times from now.
Easy Walk/Jog-Try a New Walking Route!
Stay local for your Monday walk/jog, but why not try going down some streets or paths etc that you haven’t been down before? It will make the session seem like an adventure!
Warm up for 5 minutes at warm up heart rate. Walk briskly for 20 minutes at aerobic endurance pace over a flat to undulating terrain. Throughout this period include 4 X 100 metre “pick-ups” – jogging, then recover by coming back down to aerobic endurance pace. Cool down as per warm up.
Tuesday:
Huff & Puff Time…Keep thinking of the Sweet Results!
Take an exercise patner to help mtoviate eachother for the more intense cardio. A mate or a family member can give a new lease to how you train and the effort you put in, not to mention give added encouragement! Warm up for 5 minutes, at the end of this period complete 4 X 80-100 metre down hill jogs. Then jog 3 X 90 seconds at huff and puff heart rate. Rest (stand still) for 20 seconds then complete the next 90 second effort. Cool down as per warm up.
Wednesday:
Upper Body
Choose 2 resistance exercises from the Upper Body Video 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.
Thursday:
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 2 X 60 second “uphill efforts” (disregard heart rate response) grinding away on the “hill”. Drop the resistance way down for 120 seconds to recover and then go again. Cool down as per warm up.
Friday:
Easy Recovery Walk 
Walk for 20 minutes at warm up/cool down intensity, somewhere where you can enjoy the scenery.
Core Workout
Finish you recovery day with a nice feel good core work out.
Choose 2 resistance exercises from the Core Workout Video 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:
Have a Rest & Relax Day!
Sunday:
Long Easy Walk or Ride
You can incorporate this with a Sunday social activity such as golf, bush walking or even at a picnic (after lunch walks are great for your metabolism!) 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 (e.g. Golf course or park, etc.). Cool down as per warm up.
