30 Day Challenge #3 – Day Twenty Eight…

30 Day ChallengeWelcome back.  With only 3 days left of this challenge we are going to push a little more again today.  Today is power walk combined with running/jogging.  This is really the pincale of the training here and I really want you to push yourself.  When you have completed your running/jogging, rather than go to a walk, you will be going to a power walk.  You have come a long way within this challenge and I know that this is well within your limits.  You can do it……..

Day Twenty Eight – 30 min power walk with running/jogging.  Start of with a power walk and when you feel ready go into your run/jog.  When you have had your fill of run/jog then revert back to power walking.  This is your recovery time but try and keep your heart rate up a little more than you would when you went from run/jog to walking.  Remember to stay present and ensure that you maintain your form throughout.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Seven…

30 Day ChallengeWith only 4 sessions left, we are going to push a little harder again today.  We are back to walk/run/jog, but the emphasis today is on run/jog.  You have come so far on this journey and I know that you can still achieve so much in these last 4 days.  Every day will have been a test of both mental and physical ability.  I want you to still test yourself over these last few days.  Progress is moving forward.  It matters not how much you move forward as every little counts.  So today when you go to your run/jog I want you to try and push.  Push yourself to run/jog that little bit further.  Push yourself to do that one more run/jog rep than you have before.  The psychological benefits that you will gain from doing that ‘extra; rep will be massive.  You can do it; just believe in yourself.

Day Twenty Seven – 30 min walk/run/jog.  Start of walking but try and get into a run/jog as soon as you feel you have warmed up.  Try and stick with the run/jog for as long as you can before you have to revert back to a walk.  Push.  Push.  Push.  Oh, and don’t forget – smile.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Six

30 Day ChallengeWelcome back.  Hope yesterday went well?  Did you manage to get some running/jogging in?  I hope so.  Today we are back to power walk.  Not long now until the 30 Day Challenge is over.  I hope that through this journey you are begining to really appreciate the benefits of just 30 min of exercise and what it can do to improve both your physiological and psycological states.  By now (I hope) this 30 min of exercise should be well programmed into you.  I hope that it is now become part of your daily routine and that you enjoy the ‘me time’.  After all, thats what this is all about.  Giving yourself some ‘me time’ that you enjoy.

Day Twenty Six – 30 min Power Walk.  Back again on the power walk.  Today is about the distance.  I really want you to surprise yourself with how far you can go.  Try and push harder on your power walk than you have done before.  Remember to maintain your form, but really give it some.  Get the distance in your legs.  Push hard, but remember – smile.

Have a fit and healthy day

Rob 🙂

30 Day Challenge #3 – Day Twenty Five…

30 Day ChallengeSo how was yesterday’s power walk?  Good I hope.  Well today we are back to walking and running/jogging.  As before its a case of little bits for the running.  Try not to push yourself too hard, but try and push yourself.  Enjoy as you’ve only got five days left after today before the challenge is over!

Day Twenyt Five – 30 min walk/run/jog.  Start of walking and then when you are ready start running/jogging.  Try and go as far as you can without getting too tired.  Straight back into a walk from your run/jog.  When you walk after your run/jog ensure that you maintain your posture.  Keep nice and upright and don’t forget to smile.

Have a fit and healthy day

Rob 🙂

30 Day Challenge #3 – Day Twenty Four…

30 Day ChallengeHello again.  Only six days left after today!  I can’t believe how quickly this 30 Day Challenge has gone.  Today we are back to power walking.  I hope that you had fun yesterday and were able to get in some running/jogging?  I also hope that you are finding some benefit to doing this challenge.  Whether you are feeling physically fitter, or just enjoying the 30 min of ‘me time’ every day, I do hope that you are getting something out of this.

Day Twenty Four – 30 min Power Walk.  Today I want you to go for your power walk.  Don’t worry about the distance, just go out and enjoy it.  Try and feel how your body is reacting now when you push your walk.  I bet if you can think back to the first day that you started it feels so much better.  Keep it up and remember – smile.

Have a fit and healthy day.

Rob 🙂

30 Day Challenge #3 – Day Twenty Three…

30 Day ChallengeWelcome back.  I hope you had fun yesterday.  Did you manage to get your furthest power walk in?  I hope so.  Today we are going to go back to walk/power walk/run/jog.  We are trying to incorporate more running/jogging as we go without setting a strict time limit.  That time limit goes both ways.  No minimum, but also no maximum.  However, we are still trying to ensure that this is a habit, its not all about how much fitness we gain – that will be a natural byproduct of this challenge.

Day Twenty Three – 30 min walk/power walk/run/jog.  As before start it off nice and easy and slowly build up.  Whenever you run/jog, make sure that when you finish that phase you go back to a walk.  If you feel up to it try and go from a run/jog straight into a power walk.  This will keep your heart rate slightly more elevated.  If you still are not ready to run/jog, then make sure that you do plenty of power walking.

Have a fit and healthy day.

Rob 🙂

 

30 Day Challenge #3 – Day Twenty Two…

30 Day ChallengeSo how was yesterday?  I hope you managed to get some running in?  Today we are back to power walking so no running required today.  I want you to remember when you last did your power walk.  The aim of last time was to go as far as you can within the 30 min.  Well guess what?  You’ve got to try and go even further today.  That’s the challenge.  Your body will be loving you now, but you have to continually push it for improvement.  Push that little bit harder to get that little bit of improvement.  But do remember, no matter how small the improvement, its improvement.

Day Twenty Two – 30 min power walk.  30 min to really push your power walk today.  Remember your posture.  Remember to be present when you are power walking.  Remember to stay focused and most important of all, enjoy it.  When you finish keep a mental note of how far you have gone.

Have a fit and healthy day

Rob 🙂