Weekly Updates

Check this section weekly (on Mondays) for completed weekly highlights and individual progress.

You can also see other participants progress here as well in the below Points Chart file.

WEEK 1 RECAP

Week ending on 02/07/2021
Trainer's Notes:
  • Congratulations everyone on finishing your 1st week of the Challenge!
  • Earn more points by completing challenges at the Wellness Center.
  • Here is my cellphone 561-543-3753. I am here if you ever have a question, concern, suggestions or just needed a little pep talk!

Strength

Here you have options for Strength Training based on where you want to complete them.

*** NEW *** Check out the Workout of the Day "WOD" page for over 100 workout suggestions that can be completed anywhere and with no or minimal equipment.
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Got questions about your Strength Training or Looking for more training options? email me
  • Start Here
  • Home Workouts
  • Gym Workouts
  • WOD **NEW**
  • FAQ
​First things First:
​
  • Always consult your physician before starting this or any exercise program
  • Listen to your body, if it hurts, STOP
  • Exercise at a slow control speed. Avoid fast, jerky moves that could result in an injury
Know the Terms:
​
  • ​Session: Any group of exercises combined together in a routine. For example, Upper Body Routine would consist of Chest Press, Lat Pulldown, Shoulder Press, Mid Rows, Bicep Curls, and Triceps Pressdown.
  • Reps: Short for Repetitions which are the movement performed in each exercise. For example, perform 10 to 15 reps of Chest Press mean 10 to 15 repetition of the exercise.
  • Set: Number of repetitions performed in each exercise. For example, 2 Sets of Chest Press (using the above example) would mean 2 sets of 10-15 repetitions of the exercise Chest Press.
  • Intensity: It's how you challenge your muscles. It can be measured by poundage (for example, number weight plates or how heavy the dumbbells are) or by how you perceive the intensity and your current ability (for example, how many push ups can you complete before failing). To simplify the process of challenging yourself, the intensity levels throughout this challenge are 2 types: Regular Intensity - The exercise should cause your muscles to fatigue by 10-15 repetitions. Power Intensity - The weight load is 25% heavier than your Regular Intensity load and should cause the muscles to fatigue by 6-8 reps.
Get the Right Tools:

​Items needed for Gym Workout:
  • Gloves
  • Towel
  • Water Bottle
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Items needed for Home Workouts:
  • Resistance Cables
  • Stability Ball (choose 65cm size.)
  • Mat
​Print This (optional):
click on image to download
  • Target: Full Body
  • ​Suitable for: Home / Hotel
  • Equipment: Resistance Cable / Mat
click on image to download
  • Type: Upper Body
  • ​Best For: Home / Hotel
  • Equipment: Resistance Cable
click on image to download
  • Type: Lower Body
  • ​Best For: Home / Hotel
  • Equipment: Ball, Resistance Cable
OPTION 1: EMPLOYEE WELLNESS CENTER
Stop by the EWC
  • Target: Full Body
  • ​Suitable for: Gym
  • Equipment: Pin-selector machines
Stop by the EWC
  • Target: Full Body, Upper, Lower
  • ​Suitable for: Gym
  • Equipment: Various or None
Stop by the EWC
  • Target: Full Body, Upper, Lower
  • ​Suitable for: Gym
  • Equipment: Various or None
OPTION 2: LOCAL GYM
click on image to download
  • Target: Full Body
  • ​Suitable for: Gym
  • Equipment: Pin-selector machines
click on image to download
  • Target: Upper Body
  • ​Suitable for: Gym
  • Equipment: Pin-selector machines
click on image to download
  • Target: Lower Body
  • ​Suitable for: Gym
  • Equipment: Pin-selector machines
More Training Options at the Gym
Why do I need to Strength Train?
Strength training has many benefits, most notably increased muscle strength, endurance, energy, can lead to stronger bones and protect joints, and can help you burn fat faster.
What is an example of a "Strength Training" session?
Any workout that challenges your muscles through resistance or weights is considered strength training. Examples can include, but not limited to, Weight lifting, resistance bands, circuit training classes, and even body-weight exercises like calisthenics. Other options like Yoga or Pilates can also count under Strength Training sessions
Do I have to complete the Strength Training sessions at the gym?
No. You can complete them anywhere that is convenient to you. I have included examples for workouts that can be completed at home or on the go.
Do I have to follow these specific workouts to be successful?
Not necessarily. I have included simple, straight-forward workout routines for both home and the gym to make it easier for you to start. Feel free to follow any safe regiment you see fit to challenge your muscles.
I do my own strength training. Is that ok?
Absolutely! Just remember listen to your body, watch your form, and progress (challenge your self more) when ready.
I noticed in the goals that the intensity varies from one week to another, why?
I call it Progressive Muscular Overload. By gradually increasing the load and demand on the muscles in your body, they will get stronger which in turn can result in better stamina, endurance, toning, and fat burning.
I can't do Push Ups! Now what?
No worries. I have included in the "Home Workout" section guides to help gradually build your strength and ability in these vital body-weight exercises. Most important thing to remember: RESPECT YOUR BODY LIMITS! Do not do an exercise if you have a pre-existing condition that could be worsen by doing that exercise. For example, if you have a shoulder problem, then avoid push-ups. When in doubt: Ask - Send me a message
I have knee injury and I can't do Squats / Lunges?
Same as above. If you need help training your lower body, check out the suggested workouts. You can also enlist the help of experienced Personal Trainers at your local gym. As always, you can always reach me if you need further help.
I am thinking of hiring a personal trainer, how do I find a good one?
Great question! Good experienced Personal Trainers can be a great help in making your program more successful. Read my post "How to Choose the Right Personal Trainer" for helpful tips.
why is there only 3 options for the home and gym workouts?
Simplicity! If you to look up "Home Workout" Google will return over 26 Million results just for a home workout! I wanted to list what I believe the simplest and most effective workouts. As mentioned in another answer, feel free to do whatever strength routine you prefer. As long as you are challenging your muscles consistently, correctly and effectively, then you are gaining the benefit of strength training.