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4-Week Challenge

Week 3

WEEK 3
October 3 - October 9
This week is a little different. We are adding an extra challenge!! Each day you *get* to do the Additional Exercises as well as your regular workout option. Yay!!! If you are joining us after the cardio classes for the strength portion, you do not need to do these as we will be covering them there. If you require a modification for any of the exercises listed, please let us know and we'll be happy to provide an alternative. Enjoy!!

If you have an alternate fitness class or activity on any of the days below you are welcome to consider that your daily workout. However you STILL have to do the Additional Exercises! No excuses!
Day
Fit for Change Class
Alternate Workout
Additional Exercises
​(not optional!)
Monday
DanceSTRONG
Choose One
​
Cardio Interval Workout
​Power Dance Tabata
​
20 Squats
5 Jump Squats
10 Lunges (each leg)
5 Jump Lunges (each leg)
20 Tricep Dips
10 Push-Ups
10 Mountain Climbers (R/L=1)
30 Second Plank
10 Russian Twists (R/L=1)
​15 Reverse Crunches
Tuesday
DanceSTRONG + HIIT
Choose one or, even better, do both!

​Lower Body (18 mins)
Upper Body (28 mins)
​
30 Squats
10 Jump Squats
15 Lunges (each leg)
10 Jump Lunges (each leg)
25 Tricep Dips
15 Push-Ups
15 Mountain Climbers (R/L=1)
45 Second Plank
20 Russian Twists (R/L=1)
​20 Reverse Crunches
Wednesday
DanceSTRONG or DanceSTRONG + HIIT
Choose One

20 Minute Cardio Sculpting
Full Body Power Part 1
Full Body Power Part 2

(**both parts=1 workout)
40 Squats
15 Jump Squats
20 Lunges (each leg)
10 Jump Lunges (each leg)
30 Tricep Dips
20 Push-Ups
20 Mountain Climbers (R/L=1)
60 Second Plank
30 Russian Twists (R/L=1)
​25 Reverse Crunches
Thursday
N/A
Choose 2 or 3

Cardio (12 mins)
4x3 Full Body (7 mins)
Upper Body (13 mins)
Quick Full Body (6 mins)
Pushup/Sit-Up (5 mins)

​
50 Squats
15 Jump Squats
15 Side Lunges (each leg)
10 Plie Jumps
35 Tricep Dips
25 Push-Ups
25 Mountain Climbers (R/L=1)
2 x 45 second plank/10 second rest
20 V-Sit w/ Leg Extension
15 Supermans
Friday
DanceSTRONG
30 Minute Calorie Burn
25 Minute Extreme Cardio
25 Squat Jacks
15 Jump Squats
20 Side Lunges (each leg)
15 Plie Jumps
40 Tricep Dips
30 Push-Ups
30 Mountain Climbers (R/L=1)
2 x 45 second plank/5 second rest
25 V-Sit with Leg Extension
20 Supermans
Weekend
(one workout day/one rest day)

Value
Activity of your choice or select from the following:
​
Full Body Progression (20 mins)
Calorie Crushing Cardio (20 mins)

Full Body & Cardio (30 mins)
30 Squat Jacks
15 Jump Squats
25 Side Lunges (each leg)
​15 Plie Jumps
50 Tricep Dips
40 Push-Ups
40 Mountain Climbers
2x60 Second Plan w/10 second rest
30 V-Sit with Leg Extension
35 Supermans

FOOD & NUTRITION
Week 3 - Healthy Fats are Essential
A common misconception is that you need to eliminate fat from your diet in order to lose weight. This is not true. Fats are actually an essential part of a healthy diet ... as long as you choose the right kind of fats. Visit this website for a list of 10 foods that naturally contain healthy fats that are easy to add to you everyday menu!

Recipe Idea

Since salmon is the on the list healthy fat foods, I thought I'd share one of my go-to quick & easy recipes. I usually buy a skin-on fillet and cook it on a sheet of foil for easy clean up.

1 Salmon Fillet (approx 1 lb)
Garlic powder (to taste)
Lemon pepper (to taste)
1/3 cup low-sodium soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup olive oil

  • Season fillet with garlic powder and lemon pepper
  • Mix together all other ingredients and pour over salmon, turning to coat
  • Refrigerate for at least 2 hours
  • Heat grill to medium or oven to 350. 
  • Cook for 10-12 minutes or until fish easily flakes with a fork.

GOAL SETTING
Week 2
Michelle says ... Please bring a paper and pen with you to your next class - your goal this week requires some work!

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
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  • 2023 Challenge (private)
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  • Registration
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  • About Us