Happy 2010. In an effort to start the year right and make 2010 your fittest year yet, we are launching our latest Vancouver fitness challenge. This contest is open to our Vancouver Personal training clients and friends. We all know it takes 21 days to form a new habit. What we are asking is you set a goal for the next 21 days. Some examples: do cardio for 30 minutes 6x per week, pack your lunch of healthy organic whole foods five times per week, or no caffeine/ alcohol for 21 days. You decide. Post your goal here in comments. Post your result 21 days later and you are entered. Prizes will be drawn from everyone who posts a goal and result. Send this out to your friends. good luck to everyone and let us know if you need help or support with your goals.
Prizes (Drawn randomly from all valid entries)
2 tickets to an upcoming Vancouver Canucks Game
Cactus Club GC $75
Cranberries Spa GC$75
Travel Gift certificate $75 from Christine Turner at Travel Only http://twitter.com/CTurnerTravel or http://blog.thefrugaltravelers.com
Gift certificate to Essentials London on Richards for a Hair Cut and Color value $250
Cranberries Spa Skin Car Gift Pack Value $80
more prizes to be announced next week
Craig Boyd, co-founder of Precision Athletics, is one of Vancouver’s top personal trainers, boot camp, and CrossFit instructors for more info on classes visit http://www.precision-bootcampvancouver.com . Check out his blog http://www.craigboydfitness.com
Great idea to challenge people again – especially with those new full body scanners coming into YVR…I think everyone wants to be in shape before they have to face those!
My goal for the next 21 days (today included): 60 minutes of cardio/weights daily, no alcohol, and complete tracking of caloric intake daily.
Good luck everyone!
My 21 day challenge will be to run 4 days a week during the 21 day challenge!
My 21 days starts today. No caffeine, 3 alcholic drinks per week, and 3 weights /3 cardio workouts per week. Good luck everyone!
My goal, starting tomorrow is no alcohol and committing to my three day a week workouts May god be with us all!
My 21 day challenge is to do 21 Pullups, 21 Pushups, 21 Squats, and 21 Situps every day….. including X-fit days!
Starting……. Now.
I’m in!
No alcohol, no coffee, and only one serving of gluten or dairy a day. That, and start my training program for the vancouver half-marathon in May.
May the challenge begin! – “Bright” and early do 45 minutes of yoga or pilates every day + stay away from those extra sugary nibbles that add unnecessary calories
Lose 10 lbs starting today. And attend a canucks game drinking only water and peanuts (this will be the toughest)
My 21 Challenge will start this weekend – I’m working on getting back to the gym at least twice a week. I fell off the wagon 2 months ago…
I love cheese! So for 21 days starting today I will not have any cheese.
My goal is to start getting back my pre-baby shape by getting some form of exercise 5 days/wk including at least 1 yoga class. And no more chocolate. Starting today!
My 21 day challenge: run 5 days a week, 2 days of core and strength, and improve my pace on my speed training day to 4:15/km.
Hmmm, as I sit here finishing off a cinnamon bun, I am thinking of what my goal should be. Well, my goal starting on Jan 15th, is to drink at least 8 glasses of water a day, and to attend at least three fitness classes a week. This will justify my cinnamon bun habit, right????
My 21 day challenge is: no caffeine (bye bye lattes..ouch), 3 alocoholic drinks per week, and at least 4 workouts per week.
Xfit 2-3 times a week
Run 2 mornings a week
Gym on my own 3 times a week
Look handsome everyday
My 21 day challenge will be to drink only 1 cup of coffee a day, drink a cup of green tea a day and limit my alcohol intake to two units a week.
weights 2x a week & cardio 3x a week. Run at least 25km per wk on 2 cardio sessions, 3rd session doesn’t have to be running.
My 21 challenge – starting January 19 (been sick so giving myself a few days to recover) is to run at least twice a week, and go to the gym (class or other) every weekday, including at least 1 resistance training session.
21 days, eh? Ok. I’m in! I am committing to go to the gym 2x each week, run 2x each week (Running Room training program), and hip hop class on Sundays. Basically, exercising 5x each week. Good luck everyone!!!!!!!
Ok, this is my first attempt at a challenge….should be interesting! My 21 day challenge will be to cut down on caffeine (organic green tea only), NO alcohol, drink more water, cut down on sugar, eat more fruits and veggies and 4 workouts per week.
Yikes, another 21-Day Callenge! I’m already doing no bread, no dairy, no caffeine and trying to eat more veggies. Hm…… how about: 4 drinks per week maximum, no chocolate, and 4 x 30-minute runs per week.
My 21 day challenge is to give up my daily chai tea (I will miss you) and bread/gluten products. Plus I’ll work out at least 4 days per week.
21 Days, challenge of eliminating Dairy completely from my diet. No milk, cheese, baked goods, yogurt, etc. And no coffee (Green tea only!)
My 21 day challenge will be to: 1) work out 2 X per week and walk/run 1X per week; 2) take the stairs at work, 3) Drink two glass of water per day at work, 3) Go to bed by 11 pm on weekdays. Starting today!
Okay my challenge will be to run 4 x per week – then eat breakfast everyday for the next 21, then stop eating bread, wheat and dairy products.
b.
Since falling off the workout wagon in April, my 21 day challenge will be to start working out again (once a week), to drink more water and eat more fruits. Thanks, Precision, for giving us all that extra little push we need to make these lifestyle changes!
My challenge is to eat breakfast every morning for 21 days…this is a true challenge for me!
My challenge is to work out 5 to 6 days a week including a 20 minute ab workout every other day and one 10K run per week.
My 21 day challenge will be to do cardio Monday to Friday – running on the days that I’m not in boot camp! It starts Monday, January 18.
I will do 1 extra workout per week. I started this past weekend (Sunday Jan 17th) — finally!
Always suffering from lack of sleep. My challenge is to get 8 hours sleep for 21 days. Starts today Jan. 19th.
I will bike to work 3 days a week minimum. If not possible due to cold (its Calgary after all) I will replace the bike rides with runs at lunch.
My 21 day challenge is to do some form of activity 7x a week, eat healthy, cut out coffee & alcohol and go to bed earlier. One and a half years later I don’t have any more excuses to get rid of this baby fat. I already started my challenge on Jan. 4th and have stuck to it so far. Yeah for me!
Nice to see the out of town peeps joining in. Sad to say but people in Vancouver do not bike in the rain sometimes, especially when it gets down to a frigid 2 degrees celcius….way to go biking to work in Cowtown
For the next 21 days I will start running again 2x per week and I will drink more water!
How much water? Set a number of glasses/ or bottle refills goal per day
You should take a day off, make sure day 7 is not too crazy of a workout.
This is a great idea! My 21-day challenge is no caffeine, alcohol, added sugar, dairy & wheat, workout at least 4 days/week and drink at least 6 glasses of water every day.
My goal is to work out 5 times a week. To eat more fruit and vegetables and to cut out cheese for 21 days.
1 spin class a week
2 personal training sessions a week with one of my favorite Precision Trainers
1 cardio / weight session by myself
Fuel my body with only good stuff for 21 days! (beer is still good!)
My goal is to work out 4 times a week, drink one coffee / day during the week and no desert.
well it’s been 21 days and it looks like I’ve found my stride. Working out now 3 times a week with the guidance of my excellent coach (Taunya). She has set me up with a challenging workout that I do twice a week on my own and then I see her once a week to make sure I’m not doing anything wrong and to learn new, more challenging things. It’s become one habit that’s good for me!
It’s been 21 days for me as well. I did great on the coffee and hit 95% of the workouts. I did only ok at the three drinks, i did no drinks during the week but had more like 5 drinks between both days on the weekend. Will work on that one and continue with these new habits for sure. Make sure to post how you did to be entered to win!
My 21 is up as well, and I think I did pretty good! No alcohol, no coffee, and only one serving of gluten or dairy a day (sometimes not even that).
Well, I didn’t manage to do my daily yoga/pilates routine. I ended-up having dental surgery. An easy way to stay away from those extra sugary nibbles that add unnecessary calories. I have been eaten very soft, all pureed food – no chewing allowed
I just finished my 21 day challenge and I managed to stick to it. I had such great success I am going to stick with my healthy routine since I am on a roll. I found once I was over the four day hump it just got easier. I lost 11 lbs and feel great. My entire family is benefiting from it and my self confidence couldn’t be better. I found not having coffee the hardest as well as trying to work out when my little guy was around, had to schedule that around nap time. Good Luck everyone!
11 lbs! well done!
I met my goal of running 4 times a week.. I even ran 5 times one week… and now it’s hard for me not to run in the morning, I guess a habit can really be formed in 21 days
Finished my 21 day challenge!! No dairy was hard, but I feel so much better for cutting it out. No coffee was easier than I thought. Green Tea is my saviour. I’m going to make a personal challenge for myself for the next month too. Challenges are good to keep us to our goals!
Hope everyone else stayed true to theirs!
21 days have gone by (rather quickly, I might add!). After I posted my goals, I started coming down with a cold. The day I had planned to start working out, I thought about not going to the class because I was a bit sick, then told myself to stop making excuses and just go. Well, I did work out but my cold came down with a vengeance and I was pretty sick for more than a week, so I missed the next week’s workout. I’ve done well keeping hydrated throughout the day and have made a conscious effort to eat more fruits. Overall I’m happy to have set goals that are realistic and sustainable for myself.
Ok well my challenge is over and I did pretty darn good! I had no caffinated beverages for the 21 days (and this is still continuing). I drank even less than 3 drinks per week – only having about 3 or 4 the whole 21 days in fact. And I have done 4 workouts per week and now I am doing 5! I lost 6 pounds and 10 inches!! Whooooo!!
My 21 day challenge is up! Did very well on the no caffeine and alcohol. I had a couple drinks last weekend but that’s it for 21 days! Been eating more fruits and veggies. Still working on getting in 4 workouts per week, been doing 2-3. Will continue my challenge.
Nice work!
21 days was over on Feb 5th. I found it hard to keep track of all the glasses of water I drank but I am sure I drank 8 glasses on the workout days. I probably only averaged about four a day on non-workout days. I managed to go to three classes a week for the first two weeks but fell off the wagon on the last week only attending two. Luckily, bootcamp was brutal on the last week and kicked my butt.
Now for the next 21 day challenge… getting off caffeine and my Chai soy lattes.
My 21 day challenge is done. It was hard since I committed to a strict Paleo plan. Not quite perfect–3 alcohol drinks/week and 4 cups of black coffee in total for 21 days. I feel that I did extremely well, since I have stuck to everything else faithfully. I have learned that I need to develop a plan that I can live with, so in future, I plan on incorporating the occassional drink or cup of coffee and a cheat day once a week. Overall, I feel great–lost about 3 pounds, I sleep better and my energy level has definitely increased. I plan on continuing these good habits.
My 21 days were up yesterday and I managed to get my 5 workouts in a week and stay off cheese for 21 days. Didn’t do so well with the more servings of fruits and vegetables but will continue to work on that one.
My 21 days stretched into 34, but the results were worth it! Lost 11lbs & 16 inches. Exercise got easier – my running stamina even improved! Keeping track of calories was the biggest asset, allowing me to throw in the odd goodie as long as the exercise ‘erased’ it. Getting to my goal weight actually seems achievable now. Thanks for the inspiration Craig!
Forgot to post my results: I managed to get out to exercise 5x/week (lots of walking) but ended up eating chocolate a couple of times. By accident. Honest.
My challenge was no cheese… I did it!!!
Great articles & Nice a site
I have a question, can anyone tell me exactly what benefits arise when one runs every day as opposed to every other day?
Thanks for your very informative post, I have bookmarked your site, thanks much!
Hi, thank you for writing on this subject. I have been looking for something like this and your blog helps me a lot to understand the topic better. Waiting for your next post.
Running every day will lead to overuse injury which will erode any potential benefit to your cv endurance from extra miles
Well, I enjoy reading the report, too. It?s easy to understand that a journey like this is the biggest event in ones
Cassie Keller is the greatest. Eat your heart out Kendra!