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

Week 2

WEEK 2
September 26 - October 2
Any missing links will be available shortly; we are experiencing technical difficulties in uploading all the videos. Thanks for your patience!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday/Sunday
DanceSTRONG

OR

Alternate Cardio Activity
​
OR

Cardio Interval Workout
​(Cardio - 25 mins)

DanceSTRONG + HIIT

OR

Upper-Lower-Power Workout (+see note)
Part 1
Part 2
(17 mins)
DanceSTRONG

OR

DanceSTRONG + HIIT

​OR

Full Body Progressive Workout
(20 minutes)
Quick workouts

Choose up to 4 videos, targeting different areas
DanceSTRONG

OR

Alternate Cardio Activity
​
OR

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

OR

​Activity of your choice**

Suggested Video
Full Body & Cardio Workout
(33 mins)​​ 
+Due to uploading issues we have split this workout into two parts. The good news is you get a quick rest as you switch between videos. You're welcome :)

*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 2 - Healthy Eating Habits
.There is a lot of information out there about nutrition, what the best foods to eat are, how to eat for weight loss, etc. It seems like everyone has an opinion on this and much of it is contradictory. Click here to visit a great web page that provides some basic tips on what to eat and why. 

Recipe Idea

Spruce up your healthy steamed broccoli or asparagus with this quick 3 ingredient sauce that will only add a few extra calories to the dish. It is very flavourful so you don't need a lot ...

2 TBSP butter (not margarine!)
2 tsp low-sodium soy sauce
1 tsp balsamic vinegar
  • Melt butter in a small saucepan until browned (about 3 minutes).
  • Add soy sauce & vinegar, stir and remove from heat.
  • Drizzle over steamed veggies.

GOAL SETTING
Week 2

Last week your goal was to think about the Power of Language. What and how do you speak to yourself? Your goal this week is to watch this video. That's it!

"All that we are is the result of what we have thought. The mind is everything. What we think we become." -- Buddha

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