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A Friendly Fitness Challenge for Fall

By , SparkPeople Blogger
Can you believe that fall is just around the corner? I know we say it all the time, but really—where does the time go? It seems like yesterday we were ringing in 2012, full of optimism, hope and goals that we planned to reach throughout the next 12 months. Well…most of the year has already gone and if you're still here and working toward those goals, give yourself a pat on the back. Many people gave up on their big dreams for the year months ago.
 
Fall is kind of an awkward time for weight loss. As the New Year starts, we're all motivated to work out and eat right. Then we get another boost in the spring when we know bathing suit season is coming. Often summer's arm and leg baring fashions keep us on track, but as the weather turns cooler, we have fewer consistent reminders stick with it.
 
Let's make this fall different! Let's head into the upcoming holiday season (eek!) lighter and fitter and healthier! Let's take the next four weeks to focus on reaching new goals and trying new things to shake up our weight loss and bust those plateaus.
 
I have just the challenge for you.
 
The workout plan I developed for SELF magazine's September issue is the perfect thing to focus on for the next four weeks. The exercises are new and different, and all you need is a set of dumbbells—and the drive to stick with it. Plus it's FUN, and it's designed to allow you to utilize and receive social support to help you stay on track. Here's how it works.
 
Pick up your September issue of SELF magazine to get the full workout plan. I also encourage you to sign up online, which provides calorie trackers, email reminders (of the next day's workout), and even a video of all the exercises.
 
The workout itself is divided into two segments.
  1. Burn and Firm Workout Cards. These tear-out cards feature 16 unique moves that work multiple muscle groups at once so that you torch calories and get more from your efforts in less time. My plan calls for randomly sorting the cards, drawing 6 of them (they're double-sided), and then performing each move for a minute each. You then rest for 90 seconds, flip over the cards (for 6 new moves) and do those for a minute each. That's only 12 actual minutes of exercise—but if you are really wanting those results, repeat that series one more time. Do that 24-minute full-body cardio and strength workout 3 times a week. Each time, you'll randomly shuffle and draw 6 new cards so that the workout and the order is always different, which is great for your muscles!
     
  2. Fat-Burning Cardio. The second part of the plan is pretty simple: Burn 750 calories a week through cardio exercise. I've provided a bunch of ideas to help you get there (you'll find them in the magazine and/or when you sign up online). This part of the plan is totally flexible. You can do cardio once a week (one killer workout), twice a week or three times a week—as long as you're reaching that key number by week's end.
The social component is what you make of it. You can tweet your workout, goals, etc. using the #SELFdietclub hashtag and we'll be cheering you on whenever we see it! The workout cards are most fun when done with friends—this is actually what we've been doing at SparkPeople headquarters the past week: getting together to do the Burn & Firm workout cards as a group. Setting that appointment and knowing that others are expecting you to be there provides a lot of accountability. And the cardio plan I designed is made to be done in a way that you benefit from a whole group: fitness classes, runs with your buddies, and more. The more ways you can share your goals, post your progress, offer and ask for support, the more likely you'll be to succeed. You can even create a virtual workout group with your Facebook friends far and wide by using SELF's Diet Club app for Facebook. That way, you can give you sister in Idaho and your mom in Ohio virtual high 5s while you work out each day.
 
I challenge YOU to a little friendly workout competition starting September 1. I'm going to follow this workout plan with my friends—and I want you to commit to it for the next 4 weeks as well. In just four weeks, I KNOW you'll see major improvements in your strength and your body. Why not give it a try? Let's make this fall the most fun—and fit—one yet! I will be rooting for you!
 
Are you up to the challenge? Share your September fitness goal in the comments below so we can cheer you on!