Jan 6 (edited) โข Fitness Challenge!!
๐ฅ21 Day S.I.T. challenge starting Monday Jan. 12th!
Here is the FREE 21 day challenge I will be running starting Monday! Who is in???
๐ฅ 21-Day S.I.T. Challenge
Short. Intentional. Transformational.๐
S.I.T. training, along with lifting heavy is one of THE best ways for us ladies to burn through that perimenopausal belly fat!! And the best part.... IT'S SO FAST!๐๐ฝ๐
Here's the deets:
๐ช๐ฝFrequency: 2โ3 days per week
๐ช๐ฝWorkout time: 15โ20 minutes
๐ช๐ฝEquipment: You can use your own bodyweight like I will be doing, you can use light dumbbells, you can hop on a treadmill, elliptical, rowing machine - literally ANYTHING....You can also do it ANYWHERE! I do mine right on the spot ( video ideas to come!)
Who itโs for: Women 35+, perimenopause, menopause ( and men are welcome too!)
This challenge is about quality over quantity โ training smarter....not longer.๐๐ฝ
๐ง WHAT IS S.I.T.?
SIT = Sprint Interval Training is very short bursts of high effort followed by full recovery. You will do 20 to 30 seconds of ALL OUT EFFORT, followed by 2 to 4 minutes of COMPLETE rest. You will aim to do
5 to 8 20 to 30 second bursts ... so your entire workout with rests will literally be under 20 minutes!!๐
What you're going to do is take your calculator out and figure out what 85% of your MAX HEART RATE is... Below is an example of mine... You will take 220 and minus your age. (i'm 48) Then you will take that and times it by 0.85... then you'll get your target heart rate for the 20-30 seconds of pushing. Mine is 146 BPM. You should literally not be able to push any harder after 30 seconds. You should be gassed!
Why itโs magic as we age:
๐Improves insulin sensitivity
๐Preserves lean muscle, unlike traditional long form cardio that cannibalizes muscle if you do not strength train
๐Supports metabolic health
๐Respects cortisol & recovery
๐Takes LESS time, gives MORE results๐ช๐ฝ
You should take b4 pictures and measurements - as well as afters when done.. you do not need to share them, they are for you to see how well you did! (unless you want cuz you're proud of your results!!)
๐๏ธ AN EXAMPLE OF YOUR WEEKLY STRUCTURE (same each week)
Youโll repeat this structure for 3 weeks, progressing gently.
- Day 1: Your lifting routine
- Day 2: SIT WORKOUT 1
- Day 3: Your lifting routine
- Day 4: SIT WORKOUT 2
- Day 5: Your lifting routine
- Days 6โ7: You can do another SIT training day if you wish, but please make sure to also Rest, and as always do some walking, stretching, nervous system care!
๐๐ฝ Emphasize: Rest is part of the program!!
You can switch up your rest days or lifting/SIT days, but you will do 2 or 3 SIT days for this challenge each week.
And PLEASE , I can not stress enough... these are intense bursts of heart pounding cardio - so please please pleeeeeease make sure your heart is healthy to be doing this!!๐
Comment SIT below if you're in! I hope to have you join us!!!๐
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๐ฅ21 Day S.I.T. challenge starting Monday Jan. 12th!
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