Hey Empower Fitness Challenge-Goers!
The challenge begins this SATURDAY, April 23!!!! Please come in to Empower Fitness to make sure you are signed up for your time slot!
Please read the following directions as it pertains to the 8-week Challenge:
Welcome to the 8-week Challenge! I am so excited that you are partaking in such a fun event that Carpinteria has never done before! At the end of all of this, it is my goal that the challenge has helped all of you reach a higher level of fitness and health! I really want to highlight the winners at the end of the 8-week challenge so please take the challenge very seriously! Remember, we are playing for a gift card to Rincon Brewery and a Massage from Temple Massage of Santa Barbara!!!! Wahoo!
This week we should be prepping our minds and our bodies to take on this 8-week Challenge. This Challenge is about being disciplined inside the gym as well as outside the gym. We only spend ONE hour in the gym a day and the rest are outside in the “REAL WORLD”. For this reason, it is KEY to your success to prepare for this Challenge outside of the gym. You can start by asking yourself: What is in my refrigerator that’s not in the “eating plan”? What is in my pantry? If it’s not healthy or in the “plan”…. and if you don’t want to tell me- then you should probably throw it out! Donate it, do whatever you need to do to set yourself up for success.
No, I’m not trying to be a Nazi about food. I do believe in rewarding yourself, so PLEASE, pick ONE DAY, ONE MEAL out of the week and reward yourself for keeping up with the “eating plan” you have set for yourself. This ONE cheat meal will really help you to get through your week and an occasional reward is a great way to keep yourself motivated and on track!
– What are your personal fitness/health goals for the challenge?
– What are you going to change within your workout program?
– What are you going to change within your diet plan?
– What are you going to reward yourself with for staying on track with your “eating plan”
I look forward to seeing you this Saturday! GOOD LUCK!
Thanks for the motivation!
HEY! please answer the questions in this blog.
What are your goals?
What are you going to do nutrition wise
what are you going to do workout wise
what will you reward yourself with on a weekly basis?
My goals are to lose weight (1-2 pounds per week).
I am going to cut out added sugars and carbs.
I am going to workout 3-4 days per week.
My reward will be Mexican food and a glass of wine each week.
My goal is to lose 1-2 lbs/wk and reduce body fat.
Nutritionally I will be on the paleo diet
My workout regimen will be to do 2-3 classes per week and walk or bike 45 min. 3x/wk.
My reward will be a glass of wine each week.
What are your goals? Drop a jean size and a bathing suit size. My speed increase by dropping lbs.
What are you going to do nutrition wise. My plan is to do the Paleo plan for the next 8 weeks.
What are you going to do workout wise. I will be working out 6x per week. Trails, run, weights and Empower Fitness.
What will you reward yourself with on a weekly basis? Dinner out on Saturdays
Hey Kim! Love the goals!!! Good luck!!!
Thanks for the motivation and always pushing me to do more!! See you Saturday!!
HEY! please answer the questions in this blog.
What are your goals?
What are you going to do nutrition wise
what are you going to do workout wise
what will you reward yourself with on a weekly basis?
I’m excited to start the challenge on Saturday. Thanks for the motivation Em!
HEY! please answer the questions in this blog.
What are your goals?
What are you going to do nutrition wise
what are you going to do workout wise
what will you reward yourself with on a weekly basis?
– What are your personal fitness/health goals for the challenge?
I want to leave each class feeling like I gave it 110%
– What are you going to change within your workout program?
I’d like to continue to push myself, and learn more about what my body can physically handle.
– What are you going to change within your diet plan?
No more Renaud’s pastries at work : (
– What are you going to reward yourself with for staying on track with your “eating plan”
Renaud’s pastries at work : )
ahaha– Renauds! !!!
I look forward to challenging you to see what your body can physically handle!
Thanks Olivia!!!
a) I want to decrease my body fat % by getting back to my healthier eating habits!!
b) I have been spinning ALOT lately- so i’m hoping to actually get back to lifting and doing workouts similar to bootcamps again!!! (4-5xweek working out)
c) Paleo diet
d) Glass of wine at the end of the week OR Mexican food for dinner! yummy
1. Goals – decease some body fat and gain more strength.
2. Nutrition- be conscious of nutrition and try Paleo.
3. Work-out program – stay committed to the new 3’s a week workouts at the gym and continue running! I trust you Em that you can work a miracle on me 🙂
4. Reward- a glass of wine with my daughter at the end of the week and maybe some ice cream? Oh, too much goodness you think?
1) My goals are to become stronger, more fit and complete the carp sprint triathlon in September!! 🙂
2) What will I change within my workout? I will add a third workout each week during the challenge and hopefully afterwords.
3) what will I change within my diet? I will try the paleo diet. Limit my carbs and sugar.
4) reward – new outfit and a nice massage!!
Looking forward to making some changes!!
Hey Julie! Awesome! A new outfit a week? great idea!!!
My goals for this challenge are to be the swolliest of the swoll.
(Loose weight and feel great)
Definitely need to add more cardio/harder circuits.
For diet I’m thinking about eating primarily donuts and pizza, but I also may do a hybrid of whole30 and paleo.
Reward? I think getting up in the morning and seeing my handsome self in the mirror is reward enough.
Thanks Scottie!
Wow- impressive. I might suggest NOT eating the donuts and pizza- haha, jk I know your joking! You will do great!
What are your goals?
Beat Jason at everything, including this challenge.
What are you going to do nutrition wise?
I eat whatever is convenient right now. I will ponder being healthier during this challenge.
What are you going to do workout wise?
I do Open Gym and plan to stick to Competitors Training 4 days / week and pick a floater for their off day.
What will you reward yourself with on a weekly basis?
My reward is time in the gym. That and an extra bacon cheeseburger each week.
The challenge is on…. And by the looks of it Jason hasn’t posted anything so your winning already!
My goal is to be in shape and good health and fit in my lucky raider jeresy I am gonna eat better stay away from sweets and bad carbs My diet plan is gonna be meat and vets and fruits To stay on track I’m gonna look at my 90s pictures and say I will be back
Yes George! NICE PLAN!!! Eat up that Salad bar and throw some meat on those salads when you are at work!!
My goal is to lose 2 lbs a week. My diet plan is to cut out breads and sugars. I am looking forward to this challenge!
Nice Alex! I’m excited to see your progress!!
My goal for this next 8 weeks is to condition myself to the best it can be so that I may be the most effective Lifeguard I can be this summer on the beach.
So specific! Time to get your butt in the gym and workout! haha
My goals:
Goal: lose 1-2 lbs a week. Lose at least 10lbs by June 18 for bros graduation and summer weddings.
Nutrition: Say NO to office treats. Record food and cut down on bread and sugar.
Workouts: 2-3x a week at empower fitness and then running or hiking to work out 5x a week
Reward: Buy a new dress or jeans once drop 10lbs
Nice Clarissa! I am so excited to see these before and after pictures!!!
My 8-week plan:
1. Drop 6 lbs, and decrease my % body fat by 5%. Don’t want to be embarrassed next time I see Joel!
2. Nutrition- no processed sugar and no white flour at all. Log all food and track calories on myfitnesspal.
3. Workout-continue working out at least 6 days a week, add an additional 15 minutes of workout in fat-burning zone at least 4 times per week.
4. Reward is a glass or two of wine each week and when I meet my final goal I will get myself a new bathing suit.
Cynthia! These are great goals! You can do it! Lots of preparation needed to stay on track!
Goal: Lose some body fat, maybe 5%.
Nutrition: Paleo diet
Workouts: 3 x per week at empower fitness and hiking and or biking on the weekend for a total of 5 per week.
Reward: Most likely Mexican food on Friday nights!
Trish you got this!!!
Goal: Drop body fat, I’m aiming for 5%
Nutriton: Paleo
Workouts: Keep up 2 classes at Empower and 2 Jazzercise classes a week and add 1-non-class workout a week (hiking, long walk, going on a run…)
Reward: I’m liking the one Mexican food meal a week that many other people said! I’ll jump on that bandwagon!
Yes! We love the Mexican! I am excited to see your body comp improvements! Good Luck!!! Super excited!!
Goals: Feel amazing and strong just before turning 40 in July. Sign up and start training for a triathalon this summer.
Nutrition: I’m going to try the 5 meals and paleo thing. No more Hagen Dazs chocolate peanut butter ice cream for a while. I want to be more mindful in my eating. I know what’s healthy. I just don’t always make that choice.
Workouts: 3 classes at Empower and two on my own.
Hey Mo! Welcome to the club- we all know (for the most part) what we should and should not be doing! Just set your mind to it and don’t look back!
– What are your personal fitness/health goals for the challenge?
I want to lower my body fat percentage by 2%.
– What are you going to change within your workout program?
I’m going to add one more workout a week that is more strength oriented and will continue to keep up with the cardio activities that I already do.
– What are you going to change within your diet plan?
I have a giant sweet tooth so I am going to cut out additional sugar while still sticking to my normal diet.
– What are you going to reward yourself with for staying on track with your “eating plan”?
I’m hoping to get an awesome bikini bod through doing the challenge so my reward will be a new bikini just in time for summer vacation.