Congratulations week 1 of the challenge is done! 


The week 2 exercises are slightly more challenging, see three important strategies that will help you keep on track.

1.   Showing up for your workout.

Both Woody Allen and Steven Hawkins have been quoted as saying that success is as simple as showing up.

Fitness success is also as simple as setting a non-negotiable appointment to exercise and consistently showing  up to workout.

There is not a “best” time for exercise, but exercising first thing in the morning will mean that nothing else will take priority.

Never force yourself to exercise, but keep your workout appointment and simply march on the spot for 3 minutes.  It is important that you do something for your fitness in the time that you allocated.

If you are struggling with the challenge exercises, keep marching on the spot until you are able to then increase the march by one minute and continue until you get to the 9 minutes.

Thereafter, begin the Challenge exercises when and if you are ready, remember marching is a great exercise and exercise doesn’t need to be complicated  – it just needs to be done!

2.  Your exercise session should be uncomfortable.

Exercising needs to be uncomfortable and “challenging”  but not painful, never work through pain it is the body telling you something is wrong.

Briefly: any sharp localised pain, any twinge pain, any sharp pain in the joints, any popping, clicking, grinding noises, are all are worth stopping the exercise and investigating.

Continue the workout by replacing the painful exercise with marching on the spot.

The challenge exercises are designed so that the first of the three exercises will get your heart rate up.

On the 2nd and 3rd round of the workout circuit, increase your effort intensity to hard for the first exercise, keep it up  for as many seconds as you can and use the remaining minute to recover.

Use the following chart to keep your Perceived Rate of Exertion (RPE)  in the 7 to 9 range.

Rate of Perceived Exertion (RPE)


The Rate of Perceived Exertion (RPE) measures physical activity intensity level.

It is based on the physical sensations you are experiencing during physical activity; increased heart rate, increased rate of breathing, or sweating and muscle fatigue.

The power of this scale is that it changes with you, and gives you a better understanding of your body and how it is working.

You will notice change as you become fitter;  the exercises will become easier and your workout becomes more efficient.

3. Water as Hydration.


On your exercise tracker there is a water intake tracker  – be diligent in completing the tracker it is vital in helping you improve your fitness.

The importance of water for hydration and for proper functioning of the body systems cannot be overstated.

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system.

Dehydration can reduce endurance, decrease strength, cause cramping, and slow muscular response. Mild dehydration is also one of the most common causes of daytime fatigue!

Water is the elixir of life, drink water before, during and post workout and feel the difference it can make to your daily vitality. Aim for roughly 8 glasses during your day.

Register for the Challenge today! CLICK: 2017 FITNESS CHALLENGE 


We are in this challenge together!  What did you do to keep your fitness appointments this week?


Share your challenge experience on our private Facebook page (click icon below ) and receive more tips and tricks to help you stay on track with your resolution! 

Private Facebook

Live well with fitness!



Square Box Fitness
Let’s get started!