Fit for Change -- Quality Fitness Classes in NW Calgary
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4-Week Challenge

Week 1

WEEK 1
September 19-25

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday/Sunday
DanceSTRONG

OR

20 minute run
(minimum)

OR

Power Dance Tabata
​(Cardio - 16 mins)

DanceSTRONG + HIIT

OR

Lower Body Workout
(Strength - 20 minutes)
DanceSTRONG

OR

DanceSTRONG + HIIT

​OR

Upper Body Workout
(Strength - 30 minutes)
Quick workouts

Choose up to 4 videos, targeting different areas

Ballet (>4 mins)
Stairs (10 mins)
Plank (6 mins)​
Upper (>6 mins)
Lower (10 mins)
DanceSTRONG

OR

20 minute run
(minimum)

OR

Power Dance Tabata
​(Cardio - 16 mins)​
Rest Day*

OR

​Activity of your choice**

Suggested Video
YouTube​​
*Only one Rest Day per week. If you choose to rest on Saturday, please do an activity of your choice on Sunday (and vice versa). We have provided you with a suggested video as well if you'd prefer.

**Get outside! Do something active! It's up to you!

FOOD & NUTRITION
Week 1 - Snacking
OK. It's the end of the day. You did your workout, you ate properly, the kids are in bed and now it's "your" time. I don't know about you, but that almost always also means snack time to me! What's better than relaxing with a good book or a trashy TV show while indulging in a little snack? And while you also know that a veggie plate is probably a better choice, a bag of chips is way more convenient. Here are a few tips to help you keep your snacking on the healthy side, and maybe free up a few calories for a glass of vino ...
  • Veggies & Dip: Prep your veggies ahead of time so they're just as easy to grab as a bag of chips. Sound too boring? How about dipping them in some hummus or low calorie dip?
  • Bananas: A great source of vitamins, minerals & fibre. And at only 100 calories each with no kitchen cleanup required they are a perfect nighttime snack.
  • Apples & Nut Butter: If you're craving something sweet, try an apple & peanut butter (or almond butter). The protein in the nut butter will fill you up without feeling heavy in your stomach.
  • Cereal: It's not just for breakfast anymore! A bowl of whole grain cereal and skim milk is a great nighttime snack. Just make sure there's little to no sugar in it!
  • Visit this website for a few more ideas and recipes.

GOAL SETTING
Week 1 - The Power of Language

Click HERE to view a video that will explain this week's goal setting activity.

Convenient NW Locations

Triwood - 2244 Chicoutimi Dr NW
Vecova - 3304 33 Street NW

Telephone

403-804-6951 (Michelle)
403-819-4254 (Pierie)

EMAIL

fitforchange@shaw.ca
​
  • Home
  • News & Updates
  • 2023 Challenge (private)
  • Video Library (private)
  • Registration
  • Fees/Payment
  • Schedule
  • About Our Classes
  • Personal Training
  • Locations
  • About Us