Fit for the Holidays Challenge - Week 11

Shane Trotter


Mansfield, Texas, United States

Strength and Conditioning, Kettlebells, Youth Development


Week 11 of this year's Fit for the Holidays challenge means it's the end of the line this week! 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. If you have made it so far, you should feel really proud of yourself, as well as feeling in great shape for the holidays. Congratulations are coming your way, but you've still got one more week to go.




Sunday, December 17, 2017 - Final Elimination!

There is a great book, The Paradox of Choice, that explores the buyer’s remorse and decision fatigue so common in our society. We have more choices than ever, but that seems to be overwhelming, creating less satisfaction with each decision, and less productivity as we second-guess ourselves.


Consequently, one amazingly freeing concept is restriction. This week you must give up either: eating out, sugar, social media, or If you are really feeling up to a challenge…


No television or no phone (except emergencies).



While we are restricting, how about a workout with no right arm? That means Left Arm Only. I’m stealing this one from Dan John. You’ll need one kettlebell and you must do this outside.


Waiter Walk
Suitcase Walk
Single Arm Front Squat
Suitcase Deadlift
One Arm Row
One Arm Bench Press or Floor Press



For Carries go as Far as Possible

For Squats, Deadlifts, Rows, and Presses do 10


5 Rounds


Tuesday- Do This Now

Plan a day in December to volunteer. Give your time and energy to other people less fortunate. This is a priority! Follow through!




Repeat Monday’s workout, but do the opposite. Right Arm Only.


Thursday - Winter is Coming

Imagine you live in a tribe of 100. It’s winter and food is less available. You must hunt while hungry. Today do an 18 hour intermittent fast. Figure out when the last time you ate was. Now count 18 hours from there. Can you make it until that time without eating? For example, if it was 7 pm, then you aren’t eating, or drinking calories, until 11 am? How was that? Did your perspective on hunger change at all?


Also! Take a 3 minute cold shower! You didn’t think we were done with this one, did you?


Friday - I like to Move it, Move it!

What a challenging week! What a challenging 11 weeks! Today find joy in your exercise. What’s that mean to you? Is it repeating your favorite workout from the past 11 weeks? Is it skill practice on bodyweight movements or kettlebell work? Maybe it's calling a friend and playing racquetball, or getting a group and playing Frisbee football. Maybe it's dancing. Just go enjoy yourself.


Saturday - You are Awesome!

Check in with yourself. What was it about this challenge that was worthwhile? What do you want to continue doing? What needs to become a habit? What will be your approach going forward? Maybe you can do things in different ways. For example, what if you restricted social media checks to two times a day and every time you wanted to check social media, you meditated for 2 minutes instead.


Make notes and then celebrate! You made it! Reward yourself!

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