As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you and the community to come together to build better habits. And better habits lead to a higher probability of you being successful in whatever your health and fitness goals are.

As you may be aware, there are 5 categories that make up the #LevelUp45 challenge. Those categories are:

Today, we are going to be discussing the proven strategies that will help you CRUSH the  FITNESS  category in the #LevelUp45 challenge.

To start, how is exercise defined?

Exercise is defined as:

1. “an activity requiring physical effort, carried out to sustain or improve health and fitness” 

2. “A process or activity carried out for a specific purpose, especially one concerned with a specified area or skill” 

What are some of the benefits of regular exercise?

As you can see there’s a laundry list of health benefits from doing one simple thing regularly and that’s moving your body. These health benefits can come from any type of exercise that you do, but if you have specific goals you’ll want an exercise program or what we call a “training program” to reflect that.

How do I know what type of training program is the best for me?

Your training program should align with your goals and also be something you enjoy doing. After all, if we hate the training program we are doing, we’re more prone to stop.

An easy example of this is if your main goal is to reduce your stress and lose weight. Your training program will look a lot different from someone who is looking to gain muscle and enter a powerlifting competition.

(If you’re reading this and are unsure of what your fitness goals are, book a goal review session and we can help you come up with a plan!)

If you’re participating in the #LevelUp45 challenge, for the next 45 days committing to doing some exercise might be a little intimidating. Now that you know the benefits, I want to help you with some strategies to be successful! Below are the tasks for the Fitness category along with some strategies to crush the next 45 days!

1.A 12-15,000 STEPS:

1.B 30 minutes of unstructured physical activity a day

Go for a lunch time walk 

Do yoga daily

Work on cleaning your house and chores

Get your buddies together for walking or jogging on a regular recurring basis

1C. Class or exercise 30 minutes a day

1D. Get outside each day for 15 minutes

Schedule in a daily walk with your loved ones or pets.

Go for a run or walk! This doesn’t have to be something overly stressful or overly complicated to get moving. A nice walk is going to be a great way to lower your stress as well, especially getting out of the house!

Make it a habit before or after dinner or over lunch.

Just get outside! Whether you’re going for a hike, walking your dog, gardening, or playing catch in the yard with your kids. Take a break from work, it will clear your head! Set that reminder in your phone and do it EVERYDAY!

1E. Hold a wall sit while you brush your teeth 1x/day

Put on your favorite song and brush, brush, brush

Make it a family challenge

Remind yourself with a sticky note on your mirror

Overall there are lots of ways to get active and they don’t all have to be highly demanding on the body day after day. The goal of this challenge is to build habits,  make small daily lifestyle changes that help you feel better!

The post Strategies To Win #LevelUp45: Fitness appeared first on Prototype Training Systems.