CONGRATULATIONS! You’ve made it to week four of your Challenge! Now’s the time to take a moment and reflect on your hard work and success. With the help of Flywheel instructors and challenge team leaders, Victor Self and Todd Allen, you’ll learn how to renew your fitness commitment over the last four weeks that have made you so successful. Instructors and Team Leaders, Victor Self and Todd Allen share tricks to maintain your new fitness routine, and the importance of staying in tune with your body (insert: rest days!). Now is the time to build on the progress you’ve made, and keep it up.
THREE KEYS TO STAYING COMMITTED TO YOUR TRAINING GOALS
Accountability: Make a date with yourself and/or a workout partner and don’t break it. Book your bikes in advance and put each commitment on your calendar. If something is written down, you’re more likely to stick to it and increase your chances of showing up.
Achievability: If you have a busy week, make sure that the workouts you plan are actually possible given everything else you have to accomplish. That being said; don’t let a busy week throw you off track. Even when you’re swamped, find time in your schedule to get it done!
Enjoyment: Do what you love and absolutely love what you do. It’s great to add new workouts to your training, but stay true to what works for you, as that will increase the likelihood that you’ll commit to the workout. Find that special time slot, instructor and/or bike that puts a smile on your face and commit to it!
THREE TIPS FOR STAYING MOTIVATED
- Stay connected to your Challenge teammates: Make plans to see them both in and out of the stadium . Don’t be afraid to reach out to them when you need some extra motivation!
- Your coach is still your coach! If you need help, have questions or just need some encouragement, don’t hesitate to check-in with your coach or any other Flywheel instructor.
- Remember that plateaus are a natural part of the training process. When you hit a plateau in your training, don’t get discouraged. Instead, use it as an opportunity to look back at all the amazing progress you’ve made. Soon enough, with your ongoing commitment, you’ll be off that plateau and soaring to new heights in your training.
Remember, you CAN DO whatever you believe you can do. Set your intention, commit to actions that make bring your intentions to life and know that you have a community of people surrounding you for support.
EMBRACE REST DAYS
Many fitness fanatics find the idea of taking a day off to be extremely difficult. Will all of that hard work and progress will melt away in 24 hours? No—it will not. Guess what?! Everyone needs a day off sometimes and here’s why:
Rest days are important! They are implemented in many professional training plans, even those of Olympic athletes, in order to allow the body time to recuperate. As we workout, we place greater strain on our muscles, tendons, ligaments, bones and joints. Our immune system becomes activated when there are muscle tears or joint strains, but if the body doesn’t take a rest from continual exercise, it doesn’t have the time to catch up and start patching everything back together. If you decide to not have a rest day, you run a greater risk of injury.
What a rest day consists of will depend on your fitness level and on the type of workout you practice. If you’re just starting out at Flywheel or FlyBarre, your rest day should probably be a real rest day in which you do not do any activity at all. If you have been part of the #FLYFam for a while- or have participated in one of our Challenge programs, you may have a greater tolerance for continuing to do some light activity, like walking or stretching, during a rest day.
THREE THINGS TO REMEMBER WHEN TAKING YOUR REST DAY
- Eat well and drink a lot of water on your rest day.
- Give your body love and attention and know that every single athlete in the history of time does this, too.
- Take your day of rest to reflect on how far you’ve already come and acknowledge and be grateful for your body, willpower and dedication.
MORE FROM THE FLY BLOG
“What I love most about Flywheel is that you can track the success you’ve achieved over time.” In two and a half years, Akemi Nakamura of Scarsdale, NY lost nearly 100 pounds. Once 220 pounds and a size 16 at only 5”4, Akemi now takes back-to-back Flywheel classes, often achieving over 300 Power Points in both! Read her story here.
“I am an Ironman largely because of Flywheel. The endurance I’ve gained from teaching at Flywheel is paramount to my success in races because the intensity of our classes is unparalleled.” After many years of running away from challenges, Flywheel Chicago instructor Robbie Schy made a commitment to run towards them. He eventually found strength he never knew he had. Robbie shares his story here.
You know the formula: Healthy eating + regular exercise = a healthy, fit you. However, you may not always have time to prep a well-balanced meal. Conveniently enough, many of our Flywheel instructors happen to have nutrition backgrounds and know a thing or two about fueling our bodies – especially pre and post-FLY. Click here for their recipes and tips.
From significant weight loss, to improved self confidence and overall health, five Flywheel Challenge participants share their story on how four weeks at FLY changed their life here.
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