By: Chad Ruf, Director of Personal Training

Hello Lose Weight Challenge participants. With only two weeks left in the challenge I wanted to give you some advice for a strong finish. In order to win the challenge you will need to finish with a lot of consistency. The main driver here is motivation. Here are some ways to create a “road map” or plan for your final two weeks:

Tip #1 - Get out your calendar again and map out your next two weeks of workouts.  Write down the times you are going, what body part you are working, and what type and duration of cardiovascular exercise you will complete. This is your written commitment to complete these workouts each day. After you complete each day make sure you cross out that day and begin counting down the days till the end of the challenge.  

Example:
Monday- (8:00 a.m. -9:00 a.m.) Upper body on the machines and 45 minutes of cardiovascular exercise on the Stairmaster. 3 sets of 15 on all exercises and keep heart rate at 145 beats per minutes on cardio.  

Tip #2 - Write out your commitment on the nutrition side. Make a statement of how you will behave over the last two weeks.

Example:
“I will follow my nutrition plan over the final two weeks. I will not eat any fast food (even on the weekend) and I will be dedicated to making better eating choices. I will commit to being perfect over the next two weeks until this contest is over!”

Tip #3 - Write out a prize for yourself at the end of the challenge. Hopefully you win 1st place, but think of something you can do for yourself once you finish successfully. This can be something like taking yourself for a mini vacation, buying something you have wanted a long time, or maybe a nice dinner at your favorite restaurant. Print a picture of whatever it is and tape it up on your refrigerator or on your work computer so you can visualize it each day. Use this as motivation as you go through these final two weeks.

Once again, these are only some tips to help you finish strong. It is up to you to put them into place, take action, and get the results you want. Commit yourself to the finish and I promise you won’t be disappointed in yourself!

Sincerely,

Chad

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