Sign up to save your podcasts
Or
Share TeacherFit 30 Day Challenge - Week 2
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
TeacherFit 30 Day Challenge - Week 2
Welcome to Week 2
“The magic you are seeking is hiding behind the hard work you are avoiding.”
– Unknown
Starting this week and each week moving forward we will start by evaluating our performance in the previous weeks. During this time I want you to really dive deep and be honest with yourself. This will always be a part of your weekly journaling task.
Journaling Challenge:
-How do I feel after Week 1?
-What did I learn about myself?
-How will I continue to move forward in Week 2?
-Where was I successful and why?
-Where did I fall short and why?
Focus 1: Making Habits Obvious and Easy
“If you fail to plan, you are planning to fail.” -Benjamin Franklin
This week is all about removing triggers for failure and replacing them with triggers for success.
Examples:
Stop buying junk food
Put glass H2O by the bed and lay out your workout clothes the night before.
Write down your goals and place them somewhere you will see them daily.
Focus 2: Adding in the good stuff to our nutrition plans
By adding in high quality nutrient dense foods we will naturally start to push out the low quality foods that we tend to eat in excess. Focus on adding in vegetables, lean meats, and healthy fats.
Focus 3: Total Daily Energy Expenditure (TDEE)
CALORIES!!!
The number one way to make any body change is simply calories in vs calories out.
Follow this LINK to calculate your Total Daily Energy Expenditure (TDEE)
Do not get too wrapped around the other numbers on the page, just focus on your calorie intake. I challenge you to eat this way, being plus or minus 100 calories each day for 2-3 weeks to see how it impacts your body and how you feel. At that point, you can evaluate and use the simple math below to adjust and continue to dial things in.
Simple math:
Lose weight – Subtract 200 calories for 2 weeks and see what happens
Add mass – Add 200 calories for 2 weeks…
Use the resources this week to build your plan.
Week 2 Task:
1. Fill out Habit tracker daily
2. Journaling Challenge
3. Identify 3 healthy food items to add to your nutrition plan
4. Drink 100 oz water each day
5. Eat Consciously (Plan your food and stick to the plan)
6. Move 30+ mins each day.
7. 10,000+ Steps per day
Week 2 Challenge:
30+ minutes of cardio on a bike, rower, running, or other and post a picture to social media and tag @TeacherFit_
**Comment on this post with 2 healthy foods you know you can add more of to your nutrition lifestyle.
Resources:
Eat the Good Stuff
Food Portions
View all episodes
By TeacherFit Podcast
5
1111 ratings
Welcome to Week 2
“The magic you are seeking is hiding behind the hard work you are avoiding.”
– Unknown
Starting this week and each week moving forward we will start by evaluating our performance in the previous weeks. During this time I want you to really dive deep and be honest with yourself. This will always be a part of your weekly journaling task.
Journaling Challenge:
-How do I feel after Week 1?
-What did I learn about myself?
-How will I continue to move forward in Week 2?
-Where was I successful and why?
-Where did I fall short and why?
Focus 1: Making Habits Obvious and Easy
“If you fail to plan, you are planning to fail.” -Benjamin Franklin
This week is all about removing triggers for failure and replacing them with triggers for success.
Examples:
Stop buying junk food
Put glass H2O by the bed and lay out your workout clothes the night before.
Write down your goals and place them somewhere you will see them daily.
Focus 2: Adding in the good stuff to our nutrition plans
By adding in high quality nutrient dense foods we will naturally start to push out the low quality foods that we tend to eat in excess. Focus on adding in vegetables, lean meats, and healthy fats.
Focus 3: Total Daily Energy Expenditure (TDEE)
CALORIES!!!
The number one way to make any body change is simply calories in vs calories out.
Follow this LINK to calculate your Total Daily Energy Expenditure (TDEE)
Do not get too wrapped around the other numbers on the page, just focus on your calorie intake. I challenge you to eat this way, being plus or minus 100 calories each day for 2-3 weeks to see how it impacts your body and how you feel. At that point, you can evaluate and use the simple math below to adjust and continue to dial things in.
Simple math:
Lose weight – Subtract 200 calories for 2 weeks and see what happens
Add mass – Add 200 calories for 2 weeks…
Use the resources this week to build your plan.
Week 2 Task:
1. Fill out Habit tracker daily
2. Journaling Challenge
3. Identify 3 healthy food items to add to your nutrition plan
4. Drink 100 oz water each day
5. Eat Consciously (Plan your food and stick to the plan)
6. Move 30+ mins each day.
7. 10,000+ Steps per day
Week 2 Challenge:
30+ minutes of cardio on a bike, rower, running, or other and post a picture to social media and tag @TeacherFit_
**Comment on this post with 2 healthy foods you know you can add more of to your nutrition lifestyle.
Resources:
Eat the Good Stuff
Food Portions