I was part of subway Canada’s commit to fit 6 week challenge once again this spring. If you follow me on Twitter, you would have seen the weekly updates and tips on daily activities you can do to help you stay fit and keep motivated.
What were Carl’s weekly tips? Well if you missed them, here they are, plus a bit of my thoughts:
Week 1: More Water
This week’s challenge is to drink 1L more water daily than you usually do, to a maximum of 2.7 L for women and 3.7 L for men.
My thoughts: Although I know the importance of water, I do need that reminder.
Week 2 – Load Up on Fruits and Veggies
Your challenge for this week is to have fruits and/or vegetables with every meal and every snack throughout the week. Vegetables should take up half of the space on your plate, and fruit acts as a great substitute for unhealthy desserts. I challenge you to try some new vegetables, too!
My thoughts: if I’m hungry and want to make a smart choice, fruits and veggies are absolutely the best. I know I can pretty much eat as much as I want without feeling guilty. I also load my subs upwith veggies – including banana peppers.
Week 3 – Squats
We’re going to start slow with 10 squats in the morning on Monday, and 10 in the evening. Throughout the week, I challenge you to increase your squat count by 10:
* Tuesday: 20 in the morning and 20 in the evening
* Wednesday: 30/30
* Thursday: 40/40
* Friday: 50/50
My thoughts: I’m really terrible with this challenge. While I completely understand the benefits, it’s really hard to get squats in throughout the day. I have to start working them it into my routine, perhaps while I wait for coffee to brew.
Week 4 – More Sleep/Relax Time.
Each day this week, try to replace time in front of a screen – computer, TV, phone, tablet – with reading a book or quietly relaxing before sleep.
My thoughts: It’s not always possible with a bust household. Once the kids are asleep, I do like to take a bit of me time, and like I always tell girls “good nights make for good days”. I always feel better after a good nights rest.
Week 5 – Food Journal
This weeks challenge is to keep a daily, written food journal of everything you eat.
Keeping a food journal helps us to know exactly what we’re eating and when. Tracking this information will help you to better understand your eating habits and make you really think before you eat something. You’ll be able to see how much you’re eating throughout the day, and if there are specific patterns to your eating habits – do you eat a snack at 3pm every day because you’re hungry, or just because you feel like it?
My thoughts: if I had to suggest just one thing, it would be to keep a food journal including calories. Using an app and keeping track each day has been the most successful method I have used to date. If you’re looking for a sure way to trim down, this is your absolute best bet. The hard part is sticking to your daily allotment of calories however. If you keep a journal but continue to “go over your limit” you’re not going to see results.
Week 6 – Me Time
This week’s challenge is to take 30 minutes for your own personal health goals each day. This could mean taking a 30-minute walk, listening to a podcast on the latest health trends, or reading a magazine to learn about new exercise routines or healthy dinner ideas. No matter what your individual training schedule is, it’s important to take time to turn down the intensity of exercise and let your body recover.
My thoughts: in a busy house hold, it’s very easy to lose track of yourself and your goals. I think having that daily mental check is important.
Overall, the thing with fitness and health is that it’s something you truly need to look at each and every day. Dont look at these tips and think they are for one week at a time and that’s it. These are all things to incorporate into each and every day. Don’t focus on being health just for tomorrow because with it comes to health, today is the day that counts and all we’re guaranteed is today.
1 lucky Canadian reader is going to win a $25 subway canada gift card. (Open to Canadians, closes April 24th @ 11:59 pm PST)
Please make a comment below about your favourite tip or if you have another tip you’d like to add
Follow me on Twitter and Tweet about this giveaway with a link to this post (comment below with a link to your tweet you can include @subwaycanada in your tweet too)
*Disclaimer: I love Subway and have for many years, so I’m super pleased to work with them on this campaign.
Winner: Tammy Dalley