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Training Calendar: SELF-New Year Challenge 2019



Welcome to SELF's New Year's Challenge for 2019! Below is the official training calendar. Think of this as your complete schedule for each individual workout that you perform this month. Any strength training in this challenge was designed exclusively for SELF by Alyssa Exposito a New York City-based top coach .

If you've previously challenged SELF, you may find that this one is a little different. Your weight training units are all here, but your cardio training is up to you! Read all about how you can plan your cardio days, and here are several proposals for training suggestions . Each week, you have three strength training sessions, two cardio exercise sessions and two rest or active days off. You also have several warm-up options and cool-down options to choose from. We will remind you every day, but warm-ups and cool-downs are very important and help you reduce your risk of injury. Do not skip it!

One more thing you need: Make sure download our training PDF . You can use this handy calendar to draw your cardio workouts, check the challenge every day, and track your sleep every night. Why sleep? Because workouts are only a small part of the health equation. Other factors, such as getting enough sleep healthy eating and managing your mental health, can all contribute to a healthy lifestyle.

Another important thing: We are obviously big fans of fitness challenges here (understatement) of the century). However, we want to make it clear that our fitness challenges should not lead to weight loss. There are many reasons for this: To begin with, much evidence suggests that training alone does not help you lose weight. So … it will not be effective at all. More importantly, there are so many wonderful reasons that have absolutely nothing to do with your weight. Regular exercise can do amazing things for your cardiovascular health. For your strength. For your mental health and your overall mood. For your sleep! And ultimately, this challenge is about helping you develop a fitness habit and hopefully help build strength along the way. I just want to make sure we're all on the same page before we get started. Cool? Cool.

Last but not least, we leave it to you: It is a good idea to consult with your doctor before you begin to change your fitness or exercise habits. This is especially true if you are dealing with basic health issues that have been eating disorders in the past. If you have any questions or concerns, be sure to contact your doctor.

Well … let's do it!

Morgan Johnson

Week 1

Week 2

Week 3

Week 4


Top Picture: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at the Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée in the Quadriga. Model Mia Kang wears a Carbon38 tank top, similar models at carbon38.com ; Athleta sports bra, similar styles at athleta.com .


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