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Fitness Challenge Of The Week

by Susan · 23 comments

Fitness Challenge Of The Week

Hey all, happy Monday!

There are officially 10 days until Thanksgiving here in the US, as well as the official beginning to the most food laden, gluttonous time of the year.

The time period between Thanksgiving and New Year’s (or do you start on Halloween – or a month before Halloween when you buy your first bag of candy?) has the potential to pack on 10 or more pounds of pure fat if you let it.

Sound familiar?

Well, my advice to you this year is a simple one – don’t let this holiday season get the best of you.

Novel idea, I know.

Many people have weight loss as one of their top New Year’s resolutions. In fact, the first handful of pounds they vow to lose came from the prior 8 weeks alone! How about this year when you try to lose weight beginning Jan 1 you don’t have to start with the holiday weight you gained?

Sounds good, doesn’t it?

The truth is, you can fully enjoy everything the holiday season has to offer and more if you simply do a few things differently. More on that in a future post.

Today though, I want to initiate the first of many Fitness Challenges Of The Week. These fitness challenges will be one way for you to help mitigate weight gain this holiday season. They will be fun, challenging, and hopefully leave you feeling empowered and strong.

Pay attention for the Fitness Challenge Of The Week each Monday through the New Year, and if you like them maybe we can keep them going!

So, here is this weeks Fitness Challenge:

Perform 100 bodyweight squats.

That’s 25 squats 4x this week, 20 squats 5x this week, 50 squats 2x this week, or if you’re in really good shape you can do it like I do and try 100 all in one day. But make sure you pick an appropriate starting point for your fitness level. If you haven’t been active for awhile you may want to start with 20 squats per session (10 x 2). As you move through the week you may find that you are able to handle more during each session.

The proper way to to do a bodyweight squat:

  • Stand straight with your feet shoulder width apart, arms at your sides, and toes pointing forward.
  • Bend your knees, flatten your back, and push your hips back keeping your weight on your heels.
  • Squat down until your thighs are at least parallel – squat all the way down if you can. Your arms will come up straight out in front of you.
  • Drive through your heels and stand back up.

Do 100 bodyweight squats this week (in addition to your current exercise regime) as part of the Fitness Challenge of the week and you will be well on your way to preventing the holiday bulge this year!

Your Coach,

Susan Campbell, MS, CSCS

{ 12 trackbacks }

Susan Campbell
November 15, 2010 at 8:12 pm
Nina Brennan
November 15, 2010 at 11:02 pm
Susan Campbell
November 16, 2010 at 1:22 pm
Evelyn Parham
November 17, 2010 at 6:16 pm
Susan Campbell
November 18, 2010 at 12:41 pm
Susan Campbell
November 18, 2010 at 6:23 pm
Susan Campbell
November 18, 2010 at 6:23 pm
Susan Campbell
November 18, 2010 at 6:46 pm
Susan Campbell
November 18, 2010 at 11:01 pm
Susan Campbell
November 19, 2010 at 4:06 am
Susan Campbell
November 20, 2010 at 3:29 pm
Susan Campbell
February 4, 2012 at 1:11 am


1 Tristan November 17, 2010 at 2:49 pm

I live in Utah, so we definitely get our share of winter and snow. I love to ski, but it’s just so freaking expensive, you know? The day after doing the challenge I felt fine, and my knees felt 100%.

PS, I vote that you should turn on threaded/nested comments! This way you can reply to each person’s post directly underneath theirs instead of having three of your own posts right in a row below all other comments. To do that, in your WP dashboard, go to Settings > Discussion, and then click the box next to “Enable threaded (nested) comments.” I have mine set for 5 levels deep and it seems to be enough.

2 susan November 18, 2010 at 7:32 am

Thanks Tristan, I was wondering how I did that, I just never went in my settings to see how. Glad you feel good after the challenge. Perhaps you should do it again before the week is up? :-)

3 Evelyn @ Become a Healthier You November 17, 2010 at 1:21 pm

Hey Coach Susan,

I’m on it! I’m working on getting an exercise routine that I can stick with. I think I can do 25 x 4 along with my other exercises. I’ll let you know how things go. :)



4 susan November 18, 2010 at 7:33 am

Hey Evelyn, that’s awesome! I am bound and determined this year to not gain holiday weight, and I am going to try to help all my readers do the same! Let me know how it goes and watch out for my new challenge next Monday!

5 susan November 18, 2010 at 7:38 am

I’m glad you said that – I mistyped the title…..should be top 10 intermittent fasting myths debunked. Oooppps.

6 Patricia@lavenderuses November 16, 2010 at 4:31 am

Hi Susan

Wow don’t Americans celebrate for a lengthy period of time??!! No wonder there is an obesity problem. We are sadly catching up with you here in Oz. Not with the lengthy celebrations, with the obesity rates! Great that you are reminding everyone in plenty of time to get fit and stay fit.

Would be great if it were a lifestyle choice eh?! Tthanks for sharing such helpful tips on how to get there.

Patricia Perth Australia

7 susan November 16, 2010 at 9:05 am

Thanks again for all your wonderful comments, Patricia. I love how you can visit me all the way from Australia! Yes, I have been hearing that many other parts of the world are catching up to the western obesity rates (Asian countries in particular). I’m sad for that – I also heard that the obesity rate in the US won’t platea until it hits about 42% or some crazy number like that. It’s scary. SO, I’m trying to teach and motivate people into at least not gaining weight this holiday season. How suckie it is to start to try to lose weight on Jan 1 only to find that you first have to tackle the pounds they accumulated over the holidays. That’s not happening to me this year and I was hoping others would be on board with me!

8 Barbara Ling, Virtual Coach November 16, 2010 at 3:47 am

Pushups! Pushups! The most manly of exercises is pushups!

My family loves pushups. We’re the only group in karate who gets thrilled when we’re told to do pushups. :)

Oh, back in the days, I would do 500 a day (50 per hour). Ah, memories…

My physical condition now sees me doing strength training mainly (although I’m looking for an upright exercise bike for home). But staying in shape at any time…a good thing indeed!

9 susan November 16, 2010 at 9:08 am

Hay Barbara, thanks for taking the time to comment, much appreciated. You never know, push ups may be in the cards for one of the next fitness challenges so watch out! And yeah, 500 per day is quite excessive. You must really tackle challenges head on to have accomplished that. Oh wait, you said you loved push ups :-) . Strength training is actually the superior way to lose weight or maintain your current weight. Has a ton of great health benefits. Most people think they have to do cardio out the wazzo but they can accomplish much the same things with strength training. Anyway, I believe in a good balance of everything.

10 Tristan November 16, 2010 at 12:48 am

This is awesome and sad at the same time: “Many people have weight loss as one of their top New Year’s resolutions. In fact, the first handful of pounds they vow to lose came from the prior 8 weeks alone!”

And I liked how your maroon pants in the video match the maroon background on your blog!

I read this post, my 50 squats, took a shower, and did 50 more. I’ve got somewhat bad knees that kind of grind when I do things like squats :\ It doesn’t really hurt, but it’s not a fun sound, and I don’t think I’ll do any more.

I’m an active guy but I get slightly less active in winter when I have to trade rock climbing for ice climbing and my mountain biking excursions are limited to a couple times a month when I can get down to the desert. So it was kind of fun do this little workout in my room! Thanks!

11 susan November 16, 2010 at 9:12 am

Thanks Tristan! Those are my “woobie” pants – glad you noticed! I love those things. And my fav color happens to be maroon so my blog is that color, the curtains in the video are that color……etc. Thanks for doing my challenge! You didn’t need to do them all in one day though. How do you feel today? How are your knees? Decreasing activity in winter is not uncommon, even for a guy that does all kinds of crazy cool stuff like you do! Here in the northeast, I have to embrace winter and try to get out and snowshoe whenever I can. Scott even has me on a snowmobile now! Where do you live?

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