Fit for the Holidays Challenge – Week 1



Please read Fit for the Holidays Challenge introduction if you haven’t done so already. The challenge runs from October 8th and finishes December 24th. Each Friday, we’ll release the next week’s list of daily challenges. They’ll include a minimum of three days a week of exercises, along with challenges meant to instruct and grow your knowledge of nutritional and emotional health.



Sunday 10/8/17- A Walk in the Park

Find a park in your community and take a walk with no headphones or distractions. If there’s no local park, walk your neighborhood or consider finding a trail outside of town that is worth exploring. The point is to get outside without the technological distraction we’ve grown dependent upon.  Isn’t it amazing how quickly we go from not having mobile phones, or music on demand in our ears, to “needing” these things? Leave it behind and just walk and enjoy your environment.


Monday- Get Carried Away

Monday is national bench press day. Go to any gym and you’ll have to wait in line for the privilege of pushing any bar off your chest. Avoid the gym bottleneck and devote a workout to carrying heavy things. Dan John considers the loaded carry to be the most important lift. Whether with dumbbells, kettlebells, hex bars, sandbags, plates pinched together, a slosh pipe, or just big rocks, simply carry heavy things for distance. Try both hands, 1 hand, weight over-head, bear hug, and variations of these. Do 5 or 6 sets for as long a distance as you can safely move.