28day challenge revisited

This is the inspiration that came from the 28 Day Challenge focus.  If you choose to do a “28days”, you do so with your own free will and choice.  Always work within your skill set and knowledge.  If you need assistance, ask a professional.

This is FREE. Decide you are ready for a challenge! Commit to YOUR health and fitness.

Are YOU ready? Commit to 28days. Are YOU in! Say YES in this post! Commit to YOU. #getfitnowwithsharonmcl

Day 1 is all about deciding what YOU are willing to DO!! Name it to claim it!! #getfitnowwithsharonmcl

Day2 Start…. Energy IN – if it equals Energy OUT then you will never loose weight or put on weight… YOU will stay the same🙃. To loose weight, is to find your ways that you are willing to work with to have less Energy IN and more Energy OUT.
For example: as I write this, I am walking around my space… more Energy output!!!! 🌟🌟🌟🌟🌟 When YOU find what works for YOU, seeing results helps, yet it doesn’t happen immediately. How long did it take you to get you where you are now? Creating a healthy happy YOU, takes commitment. 28days is not much, yet if you commit you will see change. #getfitnowwithsharonmcl

Day 3 What is the QUALITY & QUANTITY of YOUR energy in? What and how are you eating?

So when I want to loose weight, depending on my energy output I will lower my caloric intake, and do an 8hr eating window. Intermittent Fasting (IF) is just eating within a window, I find it maintains but to make it effective for me for weight loss I need to limit my caloric intake and it can vary from 800 to 1300 depending on exercise. Find what works for you. Seek professional advice if needed.

At the moment, tea on rising, then 11am brunch, snacks around 3pm and dinner 630-7pm. Keto Macronutrients 15% carbs, 20% protein and 65% fats. This morning I am 67.4. I was around 77 last July and IF alone, DID NOT shift the weight for me, look at the graph from yesterday. I’ll post an updated version again in comments. Commit to 28days for YOU!

I am committed to dance, every Friday, Monday and Wednesday…… One done ✅ another 11 to go before the 25th March.😁 #getfitnowwithsharonmcl

Day 4 How is the quality & quantity of your ENERGY out? What time & effort are you putting out, and is it building lean muscle?
When I ramp up my weigh loss, I commit to at least 3times a week of high intensity, and aim at lean muscle. Do what you love! I love yoga for flexibility & balance; dance for fun high intensity & cardio; and circuit training with weights for a mix of cardio, strength, flexibility and balance. What are YOU willing to DO? Make it something you LOVE! #getfitnowwithsharonmcl

Your metabolic rate (or BMR Basal Metabolic Rate) simply is the rate you burn calories. It is suggested that it starts to slow in women in their 20s. The thing that makes the difference is lean muscle mass. #getfitnowwithsharonmcl

The more muscle and less fat on your body will create a higher metabolic rate. How to calculate your BMR or caloric input for weight loss.

Calculate Your BMR. Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

This is just a calculation to give you a ball park to reach your goal weight. Example: at 67.4kg my caloric level would calculate around 1330. At 60kg the caloric level needs to be 1260. So I will loose weight if my caloric level is anywhere from 1300 to 1200. Of course, if my muscle mass changes, and my exercise output increase then more could be added.

This is just a guideline and each individual is unique depending on their muscle mass, input and output. Seek professional advice if unsure.

I find FatBlaster Keto-Fit Fire tabs helpful. If on any medication check there are no contraindications or clashes with even natural products. I don’t take any tabs all the time, and I am not on any medication. If my caloric level is low, I do take vitamins & minerals as a booster. Be mindful all water soluble vitamins will move through your system quickly. Any fat soluble vitamins can build up. Vitamins can be controversial, do what is “right” for you!

#getfitnowwithsharonmcl Find the perfect fit for YOU!

Day 6 Yes, name it to claim it! Particularly your challenges and risks, then find your opportunities and strengths that will assist you to find your way through. Always if you don’t have the knowledge, seek a professional who does! Everyone is unique, yet everyone has some similarities. Post here to inspire others. #getfitnowwithsharonmcl

Day 7 It’s one week today! You got this! However, if you have any questions, ask! I’m here to inspire you. #getfitnowwithsharonmcl

Day 8 Every week is a chance for a restart, if needed, or continue on your way. Always Assess! #getfitnowwithsharonmcl

#getfitnowwithsharonmcl Let’s talk… How are YOU?

Day 9 What didn’t work, last week, yesterday…? Change it! #getfitnowwithsharonmcl

Day 10 Are you working on good tone? Remember: use it or loose it. Muscle tone can be effected by your collagen and protein intake, and usage outtake😁 #getfitnowwithsharonmcl

It’s important to try NEW things! Why??? Because many health disorders happen from patterns. Example: cultures and families eat certain foods, which can cause a deficiency in nutrition. The same with exercise! If you do the same exercise, ALL the time, YOU will create patterns. Sometimes that’s helpful. Sometimes it’s not. Mix it up! Also mixing it up helps your muscles to create new ways. #getfitnowwithsharonmcl

Day 11 What is a good resting HR? Suggested ideal is 50-70. The fitter you are, the lower your resting heart rate normally is? Do you know yours? #getfitnowwithsharonmcl

Day 12 Are you working on good flexibility? What are you doing? Flexibility assists the body and mind to be youthful. #getfitnowwithsharonmcl

Day 13 Before I train anyone, I want to know their BPR. It is an indicator of their health. Do you know yours? I have slightly low, which means it’s easy for me to sit and meditate, harder to exercise, but when I do exercise I feel better. Know your body. #getfitnowwithsharonmcl

Day 14 Celebrate! Your halfway. Even if you stumble, make it a part of your dance. No matter how big or small, there will be some achievement. What’s yours? #getfitnowwithsharonmcl

Day 15 It’s time to push it! Are YOU there yet? Yes, set new outcomes. No, go hard. (Within your capabilities). Push it! #getfitnowwithsharonmcl

Day 16 Support YOURSELF!!! Set yourself up to WIN!! Everyday maybe different. Do each day the”right” way for YOU! #getfitnowwithsharonmcl

Day 17 #getfitnowwithsharonmcl What does WINNING mean to YOU? To me, it’s about feeling good, noticing you are fitter, and YOU are worth it! Winning in this case, is an internal reward, with external results. Who are YOU winning for … YOURself. Who are you competing against … NO-ONE, just doing it for YOU! This challenge is all about YOU! What are YOU willing to DO for YOU?
 

Day 18 Once you have decided what winning is for you, plan it! #getfitnowwithsharonmcl Schedule your days to include your get fit winning moments.

Day 19 There is only nine days left. For YOU to WIN, what are YOU willing and able to act on? #getfitnowwithsharonmcl

Day 20 After any action there is always a rest. Breathe… after you rest, then action again. #getfitnowwithsharonmcl

Day 21 Shift your comfort zones in this last week! #getfitnowwithsharonmcl

Day 22 The count down begins… so think of it as an opportunity to do one more thing for your health or fitness. What would that be? What would challenge you? YOU decide! What are YOU willing to DO?

Day 23 What areas do you need to change it up? Diet, Exercise, Meditation, Tapping, PEMSE, balance😆, flexibility, cardio, strength or more?? #getfitnowwithsharonmcl or have you challenged yourself enough, and need to rest?? Listen to YOUR body!!!!!!!

Day 24 With 4 days left of this challenge, YOU CAN still find ways to challenge YOURself! #getfitnowwithsharonmcl

Day 25 Have YOU achieved what YOU wanted???? If YES congrats 🎉. If NO, clear what blocks YOU! I recommend tapping. #getfitnowwithsharonmcl

Day 26 #getfitnowwithsharonmcl If you CAN, double down! Do more… if you can’t due to health, then DO what YOU CAN!

Day 27 Do ONE more thing! Come on… YOU CAN!!! #getfitnowwithsharonmcl

Day 28 If YOU committed to the challenge, YOU will have some results to assess. #getfitnowwithsharonmcl How did YOU go?

Decide, take action, achieve, receive!!!! I love going into try clothes and everything fits.❤️ Spoilt for choice!

Some days things just don’t go to plan. Don’t let it stop YOU! There are no excuses when it comes to getting fit now. YOU just change the plan. Example: I had planned to double down today. Do a dance class then have a swim. The dance class got cancelled. Initially I thought, well I’ll just swim, but then I realised I wouldn’t be doubling down. So I choose to do a dance session solo, then go for a swim. Planned changed, change the plan! Done ✅ #getfitnowwithsharonmcl

YOU always have a choice!  Choose the highest good for YOUR health and fitness.

or try a 6wks challenge…

Resources:  Information;

Healthy Weight