21-DAY TOTAL FITNESS CHALLENGE
To sign up for this latest challenge, which begins June 21, go to http://totalfitgroup.com/challenge/.
For more tips and information, you can also go to this Facebook page: www.facebook.com/mrshutupandtrain.
Twice a year, Atlanta personal trainer Ray Grayson (aka “Mr. Shut Up and Train”) leads a free, 21-day fitness challenge to help people get healthy — and change their life.
The first “Total Fitness Challenge” takes place in early February about the time New Year’s resolutions are abandoned. The second one is held in June during swimsuit season. Using social media and daily emails, Grayson shares fitness videos that are taped everywhere from a gym in Atlanta to the mountaintops of Utah along with nutrition tips and motivational phrases such as “If you are tired of starting over, stop quitting” and “results start when you do.”
Grayson, who has worked with several celebrity clients including Usher, Kelly Rowland and former Atlanta Hawks player Joe Johnson, said regardless of the season, the goal remains the same: give people tools to eat well and exercise regularly for 21 days. It is precisely 21 days, Grayson pointed out, because that’s how long experts believe it takes to form a new habit.
To sign up for this upcoming fitness challenge, which begins June 21, go to http://totalfitgroup.com/challenge/.
“Some people may think it’s summer and it’s too late to get into shape,” Grayson said. “It’s not too late. We are in the South and it’s warm here for at least another half of the year. You have time.”
About 100,000 people from around the globe participated in the February challenge, according to Grayson, who said sponsors such as Radio One, T-Mobile and Smartwater among others allow him to offer this program for free.
The 21-day program includes a mix of cardio and strength training exercises every day except Sunday (a rest day) along with recommendations on healthy eating that begin with three no-nos: no fast food, no fried food and no alcohol.
He greenlights three “cheat” days for eating and drinking alcohol during the 21-day period. The idea, he said, is to allow participants to go to a summertime event such as a wedding or reunion and be able to indulge without feeling guilty or feeling like giving up on the program. Just how much one “cheats,” he said, is up to the individual, adding: “Hopefully, the healthy commitment they have made won’t allow them to go too far over the deep end.”
Meanwhile, his exercise routines call for minimal equipment — a medicine ball, dumbbells and jump-rope. None, however, are required, he said.
And while the program is designed to get people off the couch and moving, there are plenty of challenges to entice more avid fitness enthusiasts who want to turn it up a notch.
These tips from Grayson provide a sneak peek into the fitness challenge:
Combine cardio and strength exercising: The workout videos will vary between 15 and 45 minutes. The videos combine cardio exercises such as jumping rope or running a mile outside with strength exercising (such as squats, situps, planks). Expect additional activities such as "late night abs," which calls for three sets of 25 ab crunches followed by a one-minute-long plank. (Also known as a front hold or abdominal bridge, the plank is, at least in its basic form, a static, isometric strength exercise that could be called a pre-pushup.)
Expect Grayson to mix in “squat days,” which encourage 10, 20 or 30 squats on the hour, every hour, throughout the day.
Mix it up: Grayson encourages people to try something new — a yoga or Pilates class or a salsa class — as often as once a week. In the fitness challenge, Saturdays are reserved for "fun, mix-it-up days." He urges people to go out dancing, play in the park, anything that gets the body moving — and is fun.
Drink up: Water is good for you, and sometimes when you think you're hungry, you're actually just thirsty, so drinking more water can stop you from overeating. Grayson encourages people to drink up to half of their body weight (in ounces) in water every day. To help remember to hydrate throughout the day, start the day by filling up a brightly colored water bottle and keep it at your workspace, he said. Still having a hard time getting enough water? Consider setting a timer on your smartphone to help you remember.
Watch the sodium: One of the best ways to cut back on salt is to avoid processed foods. Use fresh herbs and spices as alternatives. One of Grayson's favorite salt-free seasonings is Mrs. Dash.
Stay motivated: Grayson will email regular motivational phrases and post them on the Facebook page to help those participating in the program to stay positive, engaged and focused. He recommends people connect with others doing the program to help keep them accountable and stay on track. Consider posting an inspiring phrase on a prominent place such as a desk, mirror or refrigerator. One of Grayson's favorites is "Quickest way to lose focus on your future is to keep focusing on your past."
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