Weekly Goals

Here you will find the the weekly goals for your Phase 2 Challenge. You will also get a weekly copy of these goals each week of the challenge.

Remember:
  • Use the below goals as a guideline only
  • Feel free to adjust the distance  / intensity to your current fitness level
  • Always listen to your body and respect your limits. If it hurts, then STOP!
  • ​Print the TTC Weekly Log to better help track your progress
TTC Weekly Log

WEEK 1 GOALS
​

10
miles
3
days
3
stretches
5
goals
1
inspiration
Cardiovascular Goals:
  • Recommended miles for this week is 10 miles.
  • If you prefer to bike, then recommended miles are 30 (x 3)
  • If you prefer to swim, then recommended miles are 2.5 (x 0.25)
 
Strength Goals:
  • Complete 2 sessions of “Upper Body” Strength Training
  • Complete 1 sessions of “Lower Body” Strength Training
  • Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
  • Sets: 1-2 sets of each exercise. 
  • Reps: Minimum of 10 repetitions and maximum of 15 reps
  • Increase the weight when you reach 15 reps comfortably

Flexibility Goals:
  • Practice starching at least 3 different areas: For example: Back, Arms, Hips
  • Learn more about the above exercises in the Flexibility Section
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
  • No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57) - Counts as 1 goal
  • Cook more at home. Read 7-Day Meal Plan for delicious, healthy and fast recipes - Counts as 1 goal

Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM

RECOMMENDED VIDEO

WEEK 2 GOALS
​

15
miles
2
days
3
stretches
5
goals
1
read

Cardiovascular Goals:
  • Recommended miles for this week is 15 miles.
  • If you prefer to bike, then recommended miles are 45 (x 3)
  • If you prefer to swim, then recommended miles are 3.75 (x 0.25)

Strength Goals:
  • Complete 1 sessions of “Upper Body” Strength Training
  • Complete 1 sessions of “Lower Body” Strength Training
  • Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
  • Sets: 1-2 sets of each exercise
  • Reps: Minimum of 6 repetitions and maximum of 8 reps

Flexibility Goals:
  • Practice starching at least 3 different areas: For example: Legs, Core, Hips
  • Learn more about the above exercises in the Flexibility Section
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
  • No Eating Out for 2 Weeks (Nutrition Guide: Step 13 - page 57) - Counts as 1 goal
  • Cook more at home. Read 7-Day Meal Plan for delicious, healthy and fast recipes - Counts as 1 goal

​Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.​

RECOMMENDED READING

WEEK 3 GOALS
​

20
miles
2
days
5
stretches
5
goals
1
read

​Cardiovascular Goals:
  • Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi) 
 
Strength Goals:
  • Complete ANY 2 WODs
  • Check list of WODs here

Flexibility Goals:
  • Practice starching at least 5 different areas: For example: Arms, Chest, Back, Core, Legs
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
  • Limit eating out to once a week or less (Nutrition Guide: Step 13 - page 57) - Counts as 1 goal
  • Cook more at home. Read 7-Day Meal Plan for delicious, healthy and fast recipes - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

RECOMMENDED READING

WEEK 4 GOALS
​

25
miles
1
days
6
stretches
5
goals
1
read

​Cardiovascular Goals:
  • Recommended miles for this week is 25 miles.(If you bike 75 mi / if you swim 6.25 mi) 

Strength Goals:
  • Complete 1 sessions of “Full Body” Strength Training
  • Intensity: Power (Think HEAVY - 25% increase more than the “Regular” load)
  • Sets: 2-3 sets of each exercise
  • Reps: Minimum of 6 repetitions and maximum of 8 reps
​
Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules (Nutrition Guide: Step 9 - page 49) This counts as 3 goals
  • Limit eating out to once or less (Nutrition Guide: Step 13 - page 57) - Counts as 1 goal
  • Cook more at home. Read 7-Day Meal Plan for delicious, healthy and fast recipes - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.​

RECOMMENDED READING

WEEK 5 GOALS
​

5
miles
4
days
6
stretches
5
goals
1
inspiration

​Cardiovascular Goals:
  • Recommended miles for this week is 5 miles (If you bike 15 mi / if you swim 1.25 mi)
 
Strength Goals:
  • Complete 1 session of “Upper Body” Strength Training
  • Complete 1 session of “Lower Body” Strength Training
  • Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
  • Sets: 3 sets
  • Reps: 10-15 / Increase the weight when you reach 15 reps comfortably
  • Complete 2 WODs of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules  - This counts as 3 goals
  • Limit or reduce starchy carbs 8-10 hours before bedtime - This counts as 1 goal
  • Limit dining out / take out food to 1 time a week - This counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

RECOMMENDED READING

WEEK 6 GOALS
​

10
miles
3
days
6
stretches
5
goals
1
message

​Cardiovascular Goals:
  • Recommended miles for this week is 10 miles (If you bike 30 mi / if you swim 2.5 mi)
 
Strength Goals:
  • Complete 1 session of “Upper Body” Strength Training
  • Complete 1 session of “Lower Body” Strength Training
  • Intensity: Heavy (25% increase more than the “Regular” load)
  • Sets: 2-3 sets. 
  • Reps: 6-8
  • Complete 1​WOD of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

IMPORTANT MESSAGE
"Check your email for "Half-Time Check List" and see how many progress items you can check off! Keep up the good work!"

WEEK 7 GOALS
​

20
miles
3
days
6
stretches
5
goals
1
read

Cardiovascular Goals:
  • Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi)
 
Strength Goals:
  • Complete 1 session of “Full Body” Strength Training
  • Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
  • Sets: 3 sets
  • Reps: 10-15
  • Complete 2 WODs of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs
  • Aim for at least 3 days of stretching a week

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

RECOMMENDED READING

WEEK 8 GOALS
​

35
miles
1
days
6
stretches
5
goals

Cardiovascular Goals:
  • Recommended miles for this week is 35 miles (If you bike 105 mi / if you swim 8.75 mi)
 
Strength Goals:
Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs
  • Aim for at least 3 days of stretching

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once or twice a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

WEEK 9 GOALS
​

5
miles
4
days
6
stretch
5
goals

Cardiovascular Goals:
  • Recommended miles for this week is 5 miles (If you bike 15 mi / if you swim 1.25 mi)
 
Strength Goals:
  • Complete 4 WODs of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

WEEK 10 GOALS
​

10
miles
4
days
6
stretches
5
goals

Cardiovascular Goals:
  • Recommended miles for this week is 10 miles (If you bike 30 mi / if you swim 2.5 mi)

Strength Goals:
  • Complete 1 session of “Upper Body” Strength Training
  • Complete 1 session of “Lower Body” Strength Training
  • Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
  • Sets: 3 sets 
  • Reps: 10-15
  • Complete 2 WODs of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

WEEK 11 GOALS
​

15
miles
3
days
6
stretches
5
goals
1
message

Cardiovascular Goals:
  • Recommended miles for this week is 15 miles (If you bike 45 mi / if you swim 3.75 mi)
 
Strength Goals:
  • Complete 1 session of “Upper Body” Strength Training
  • Complete 1 session of “Lower Body” Strength Training
  • Intensity: Heavy (25% increase more than the “Regular” load)
  • Sets: 2-3 sets 
  • Reps: 6-8
  • Complete 1 WOD of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Any time this week. Must be completed by Sunday 9:00PM.

IMPORTANT MESSAGE
"Finalists: Check your email for Finalist Questionnaire and preparation for next week's final weigh-in. You can also click here for details"

WEEK 12 GOALS
​

20
miles
3
days
6
stretch
5
goals
1
read
1
message

Cardiovascular Goals:
  • Recommended miles for this week is 20 miles (If you bike 60 mi / if you swim 5 mi)
 
Strength Goals:
  • Complete 1 session of “Full Body” Strength Training
  • Intensity: Regular (Challenging weight that will cause muscle fatigue by 15 reps)
  • Sets: 3 sets
  • Reps: 10-15
  • Complete 2 WODs of choice

Flexibility Goals:
  • Practice starching at least 6 different areas: For example: Arms, Chest, Back, Core, Hips, Legs

Nutrition Goals:
  • Follow the 3 Golden Rules - This counts as 3 goals
  • Limit eating out to once a week or less - Counts as 1 goal
  • Cook more at home - Counts as 1 goal

Recommended Weigh-In:
  • Must be completed by Sunday 9:00PM.
  • This is the FINAL cutoff time for prize consideration.
  • Finalists: Must submit your weight-in verification pictures / video to be considered for prize.​

RECOMMENDED READING

IMPORTANT MESSAGE
"Finalists: You must complete your finalists questionnaire and submit your final weigh-in information  (Weigh-in - after pictures) to qualify for a prize. Click here for details"