December 10, 2021
Are you still out there? Still with us? You get a gold star.🌟 I was traveling so am late with this entry.
🎶 Your body calls, are you listening? In the bowling alley lanes sweat is glistening…Know you belong, we believe you are strong…Walking in this winter wonderland. 🎶
– Carol O
How did you do with your chosen area of focus?
This week we are going to ask you to up your game in ONE of the following:
Add one class to your work out. In-person, virtual or on demand. On your own or with Island Fitness. Suggestion: Alexa has a Mindful Meditation & Movement class on Thursdays at noon, in person or virtual.
Add one day to your workout schedule. Suggestion: Try HIIT Barre with Haley on Friday at 9am.
Add 15-minutes to your current workout. Idea: are you taking time to stretch?
Choose ONE ~ take a moment to think about what you feel you need this week. Try it for one week. Next week you can either keep it, or try a different tact for the next week.
Do you feel like you need some direction? Sounding board? Carol is available to chat with you (no charge) as part of the challenge.
If you feel you need more – schedule a wellness coaching session with Kat Polo
November 16, 2021
Welcome to week 3! Congratulations 🎉 for putting yourself at the top of your Holiday List. We gave you some challenging tasks for week 1 & 2, did you complete them?
Take a photo of yourself today. (Starting point) and Complete an InBody test or take your measurements.
Track your habits – eat, sleep, drink, exercise and walk (or bike) a mile.
Make a note of how long it took & how you felt.
Week 3 & 4: The Four Pillars of Health and S.M.A.R.T. Goals Setting.
Your next challenge is to choose an area of focus for the next two weeks from the four pillars of health.
Looking at your habit tracking can help you decide where to focus. This can be the area that needs the most work, or it can be an area that you feel you can have the most success.
Stress reduction/ mindfulness
If you focus on one area with clear intent, we have found that all the pillars will benefit. (All ships rise!)
Choose a goal for your area of focus using SMART goal system:
Specific. Your goal should be clear and easy to understand. Choose one area from the pillars of health, and set an action oriented goal to support success in this area.
Measurable. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a target. (example: I will go to bed 5 minutes earlier each night)
Attainable. It’s good to reach, but don’t be extreme, a goal that is too easy or too hard is not very motivating. Challenge yourself but allow yourself to succeed!.
Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating. Choose something that is motivating to YOU.
Time-bound. Knowing that you have a deadline motivates you to get started. For our purposes this goal will be specific to the next TWO WEEKS.
Here are a few examples:
I will walk 30 minutes each day 5 of 7 days for the next two weeks.
I will drink an extra glass of water while making my coffee every day this week.
I will bring my lunch to work instead of eating out 4 days this week.
I will choose one class to sign up for and try out in the next two weeks.
I will finish eating 2 hours before bed each night.
Keep in mind we have tools to help you (refer to our toolbox under November 5)
If you would like help or a sounding board, feel free to contact me – I would love to touch base with you. Carol O’Neill
November 5, 2021
Island Fitness Toolbox
Our best classes from some of your favorite instructors, filmed and prepared to meet your needs anywhere, anytime. https://www.island-fitness.com/ondemand
Island Fitness is offering MORE! Les Mills+ is IN ADDITION to our fabulous schedule of Virtual, On Demand and in-person classes with Island Fitness Instructors.
To help you stay active we’ve partnered with Les Mills to give you access to over 1000 classes with a FREE 30-day trial to LES MILLS + fitness app. And an opportunity to continue with a discounted monthly subscription for $9.99. http://link.lesmillsondemand.com/SH1J0
More than 25 Live classes every day. In-person or virtual via Zoom. Group fitness classes are included with your membership. https://www.island-fitness.com/group-class-schedule
November 1, 2021
Welcome to the “Champion Yourself Challenge” Holiday Challenge!
Congratulations, you are here to Champion yourself!
Keep yourself at the top of your list over the Holiday Season. Bypass the weight gain that can creep in from holiday overeating. Protect your workout time and energy, that can fall prey to a busy holiday schedule. Stay centered and enjoy the beauty of the season instead of getting caught in the frenzy that can be the hallmark of the holidays.
Getting started is easy! Here is our first bi-weekly Challenge.
1) Mark your starting point:
Part of our endeavor is to support you in holding your ground over the holidays and not feel as though you are starting from behind come January 1st.
With this in mind, we are asking you to mark your starting point by:
A) Taking a photo of yourself TODAY.
B) Sign up for a body composition analysis on our medical grade In Body Machine. Take one test now as a baseline and one after the challenge. In Body is a medical grade body composition analysis. Each test appointment is 30-minutes with a professional trainer who will review your results.
Champions receive a special offer on the In Body test.
2 In Body test for $70 plus tax.
In Body Special Purchase!