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13d (edited) • Fitness Challenge!!
🔥21 Day S.I.T. challenge starting Monday Jan. 12th!
Here is the FREE 21 day challenge I will be running starting Monday! Who is in???
🔥 21-Day S.I.T. Challenge
Short. Intentional. Transformational.😍
S.I.T. training, along with lifting heavy is one of THE best ways for us ladies to burn through that perimenopausal belly fat!! And the best part.... IT'S SO FAST!🙌🏽😁
Here's the deets:
💪🏽Frequency: 2–3 days per week
💪🏽Workout time: 15–20 minutes
💪🏽Equipment: You can use your own bodyweight like I will be doing, you can use light dumbbells, you can hop on a treadmill, elliptical, rowing machine - literally ANYTHING....You can also do it ANYWHERE! I do mine right on the spot ( video ideas to come!)
Who it’s for: Women 35+, perimenopause, menopause ( and men are welcome too!)
This challenge is about quality over quantity — training smarter....not longer.🙌🏽
🧠 WHAT IS S.I.T.?
SIT = Sprint Interval Training is very short bursts of high effort followed by full recovery. You will do 20 to 30 seconds of ALL OUT EFFORT, followed by 2 to 4 minutes of COMPLETE rest. You will aim to do
5 to 8 20 to 30 second bursts ... so your entire workout with rests will literally be under 20 minutes!!😁
What you're going to do is take your calculator out and figure out what 85% of your MAX HEART RATE is... Below is an example of mine... You will take 220 and minus your age. (i'm 48) Then you will take that and times it by 0.85... then you'll get your target heart rate for the 20-30 seconds of pushing. Mine is 146 BPM. You should literally not be able to push any harder after 30 seconds. You should be gassed!
Why it’s magic as we age:
💜Improves insulin sensitivity
💜Preserves lean muscle, unlike traditional long form cardio that cannibalizes muscle if you do not strength train
💜Supports metabolic health
💜Respects cortisol & recovery
💜Takes LESS time, gives MORE results💪🏽
You should take b4 pictures and measurements - as well as afters when done.. you do not need to share them, they are for you to see how well you did! (unless you want cuz you're proud of your results!!)
🗓️ AN EXAMPLE OF YOUR WEEKLY STRUCTURE (same each week)
You’ll repeat this structure for 3 weeks, progressing gently.
- Day 1: Your lifting routine
- Day 2: SIT WORKOUT 1
- Day 3: Your lifting routine
- Day 4: SIT WORKOUT 2
- Day 5: Your lifting routine
- Days 6–7: You can do another SIT training day if you wish, but please make sure to also Rest, and as always do some walking, stretching, nervous system care!
👉🏽 Emphasize: Rest is part of the program!!
You can switch up your rest days or lifting/SIT days, but you will do 2 or 3 SIT days for this challenge each week.
And PLEASE , I can not stress enough... these are intense bursts of heart pounding cardio - so please please pleeeeeease make sure your heart is healthy to be doing this!!💜
Comment SIT below if you're in! I hope to have you join us!!!😍
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🔥21 Day S.I.T. challenge starting Monday Jan. 12th!
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