Week 11

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We're now embarking on Week 11 and, just to perk you up a bit, I'll let you in on a little secret: this is your last week of workouts. Yes, there's another week after this but it'll be different from any other week you've had, so really pull out all the stops.

Your assignments for Week 11 are to add a little more intensity to your strength training workouts by adding reps to each exercise. You'll continue with your usual cardio and flexibility workouts as well as your choice of ab workouts.

Be sure to modify the workouts according to your fitness level and feel free to substitute anything I've assigned with your own workout. As always, this is your program, so make it work for you.

Checking In

It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals.

Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!

Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.

Cardio

Your assignment this week is, again, 3 structured cardio workouts with one light cardio day. Try for an interval workout, an endurance workout and then a workout of your choice.

On the active rest days, you don't have to do a structured workout, but make sure you're active--walk around, stand up every so often and just generally keep your body moving whenever you can.

Make sure you're keeping track of your Perceived Exertion with this PE Scale or a heart rate monitor.

Strength Training

As I mentioned, you'll be doing the same workouts you did last week--choosing exercises from the list for each of your muscle groups. The difference is you'll add 2 reps to each exercise. Make sure you're using enough weight so that you can ONLY complete 14 reps of each exercise. Feel free to adjust those reps to anywhere from 6-16, as long as you can only do the number of reps you've chosen.

Feel free to visit my Workout Center to see more options for workouts or use a different workout. Make sure you're lifting enough weight that you can ONLY complete the assigned number of repetitions. It may take some time to find the right weight for each exercise.

Flexibility

The flexibility workouts include your usual stretching option and the Mat Workout I assigned a few weeks ago. Again, feel free to do your own stretching routines or your own yoga/pilates videos. Remember, it's your workout. Do what works for you!

Nutrition

This week, we're covering a variety of topics. You'll learn more about portion sizes, cravings and a new perspective on food. I've even given you a recipe for some very yummy cookies that aren't in the least low-calorie. A nice treat for you--just remember to eat a reasonable amount and give the rest away, if you need to.

Motivation

This week, we're back to basics with motivation. As in--what are some of the daily benefits you're getting from being more active? I'm going to ask you to concentrate on some of those benefits--the ones that might pass you by if you're not paying attention. Remember...it doesn't have to be ONLY about weight loss.