Fit for the Holidays Challenge - Week 10

Shane Trotter

Coach

Mansfield, Texas, United States

Strength and Conditioning, Kettlebells, Youth Development

Week 10 of this year's Fit for the Holidays challenge starts this Sunday. Please read Fit for the Holidays Challenge introduction if you haven't done so already. The challenge runs until December 24th and started October 8th. Keep looking for updates every weekend. That's a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.

 

 

 

Sunday, December 10, 2017 - What do you really need?

As the Holiday rush ramps up, let's find more time and clarity by creating space. This week let’s eliminate stuff. Start with a sweep of your clothes, your garage, and wherever else. If you haven’t worn it or used lately, it's cluttering your life. Fill some bags and donate to the Salvation Army or some local donation bin. Then go through email and block a few mailing lists you are no longer interested in.

 

Monday

Do the Following Workout, Outside! Yes, I know it is December:

 

Kettlebell Press Ladder- (1-5) x 3 Sets
1-Arm KB swings 5x 10 Right/10 Left
Mix variations of Loaded Carries for 5 Sets
Dragon Walk 3x10 Steps

 

The following video teaches the ascending press ladder and explains the benefits of ladders in general.

 

 

Tuesday - Unplug

No TV today! You can do it! I mean there isn’t any football on, anyway. Don’t let yourself think about it. Substitute reading, board games, walks in the park, Frisbee, whatever! It’s not too cold, yet! Remember, it’s only getting colder.

 

Wednesday

Every Minute on the Minute (EMOM) for 10 Minutes:
5 Push-ups
10 Inverted Rows
10 Air Squats

 

 

Thursday - You’re Too Sweet

Today we eliminate sugar. Eat nothing with added sugar, yet find flavor! Plan for this and make a new dinner. If you can’t cook slow down and just have fun.

 

 

Friday

10-1 Ladder ROUND 2! You’ll do a round of 10 reps of each exercise, followed by a round of 9, then 8, all the way until you do a round of 1. Time Yourself and try to beat your time from November 17th.

 

 

Saturday

What else is there to eliminate? Greg McKeown says in his book, Essentialism, “You cannot overestimate the unimportance of practically everything.” Today take 30 minutes to examine your job and your life. Are you spread too thin? What is really essential that you don’t make enough time for? What is getting in the way? What work tasks waste time with little reward. What else could you do with that time? Identify one priority for the day and crush it! Job well done.

 

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