Fit for the Holidays Challenge - Week 7

Shane Trotter


Mansfield, Texas, United States

Strength and Conditioning, Kettlebells, Youth Development


Week 7 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. We'll release the next week’s list of daily challenges every weekend. They’ll include 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, November 19, 2019 - The Name Game

Congratulations! You’ve made it through more than half of the weeks.

There are many essential ideas in the classic Dale Carnegie book, How to Win Friends and Influence People. This week , as people gather to celebrate, I want to emphasize the amazing power of calling people by their first name. I’ve witnessed this first hand as a Coach, a Teacher, and a student. I’ll never forget struggling through a Hot Yoga session holding some sadistic contortion of my body and ready collapse. Right before I quit, my instructor, Stacy, exclaimed, “Great job, Shane. Keep it up.” The rest of the session, I was hers. Today and this week, go to great lengths to remember names and call people by their first name.



Return to your kettlebell.


Do SLOW Turkish Get-ups. 5/side with each Get-Up taking at least 30 seconds.



Next, warm-up with a couple sets of 10 Kettlebell Swings.





Then swing for as long as you can without breaking form. Count the reps and record them.


Tuesday - Get Back on Board

Take stock. We’ve added a ton of layers to your life over the past 8 weeks. Some challenges ask you to create new habits. How are those going? Have you been doing a few pull-ups every day? If pull-ups are a piece of cake now, substitute daily Crow’s or Handstand Practice. Have you been moving for 5 minutes first thing every morning? How about before bed? Are you able to have no phone or TV in bed? Reflect on these exercises and, if you’ve faltered, make a plan to redouble your efforts even through travel or the holiday rush.



Move however you can and however you most like. You may be travelling all day. If so, every rest stop requires 10 squats, 10 push-ups, and pull-ups creatively accomplished. Regardless of what you do, find 5 to 10 minutes to go through this recovery.



Thursday - Gobble Up!

Happy Thanksgiving! Have fun. The day is full of enough challenges so just be Thankful. 


Friday - Slow Down and Run!

When’s the last time you went on a long run? Take it easy, but just run. Whether 1 or 10 miles, just enjoy nature as you run. Here’s the catch: No technology allowed on the run. No headphones, no phone, no nothing. Stick with the gratitude of Thanksgiving.


Saturday - Self-Less

How to Win Friends and Influence People, also talks about the concept that people love to talk about themselves. Today, you are not allowed to talk about yourself, except to answer questions, or as a means of relating to others to ask someone more about themselves. All communication today must be focused on people other than yourself. Observe how much people appreciate this.

See more about: , , , , , , , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.