Not another 8 Week Summer Shape Up Challenge?
No, not at all. Here’s the deal:
Over the next 12 weeks, I’m going all out in the gym and with my own personal nutrition plan. I’m inviting you to join me for at least part of that journey…. 8 Weeks….ALL OUT.
(Registration is at the bottom of the page. There is zero financial obligation with this challenge)
HOW THE CHALLENGE WORKS:
- Log into the SHAPE UP CHALLENGE FOOD WORKSHOP (Click the pic below for access) to figure out your own customized meal plan. I will be blunt with you here; this section requires a little work. You are not going to get a plan that some “Instagram Sensation” has copied from his/her own plan.
When you have completed the food plan of yours, send it to me to review.
2. Log into a few of the articles I’ve written on Strength Training and Cardio in FIT UNIVERSITY. (Click each pic for the links) Learn and apply.
The bottom line here is that you need to do SOMETHING exercise wise.
I will send some WEEKLY CHALLENGES for everyone as guidelines. Once completed, MESSAGE ME! Heck, message me while you are exercising to tell me you are kicking @ss!
3. MONDAY & THURSDAY NIGHTS 8PM EST, message me during the hour for questions you need answered. You can reach me on Instagram (tom.kiat) or through Facebook Messenger (Tom Kiat)
4. Have the COURAGE to follow through AND STAY IN TOUCH with me.
What’s the GRAND PRIZE for the Biggest Transformation?
Your own amazing progress, a great body, and belief that you can do amazing things from here on in.
What do you expect? A cheap t-shirt or a measly $500 bucks? Let’s get our priorities straight and do this FOR YOU, FOR REAL!
Listen, I’m here to help. Iron sharpens iron. I’m going to get into crazy shape with or without you. It’s A LOT MORE FUN when people work together towards a common goal.
YOU IN? ARE YOU SERIOUS ABOUT PROGRESS?
If not, I can send you to someone else’s site where you get the same generic email that everyone gets, the same 1100 cal diet of “white fish” and veggies, and a generic cookie cutter exercise routine, where you can win a shopping spree if you buy 200 dollars worth of supplements as part of your enrolment. (Smiles)
I know my comments seem abrupt. The truth is, there is value in many programs out there. Sometimes putting an investment of dollars in place makes things more serious.
What I’m asking you to do is put your pride and commitment on the line…..something a lot more valuable than money. Tell people what you intend to do. I will more than meet you half way. I don’t care if you are a sedentary person, a fit person trying to get to the next level or a a professional physique athlete, I’m completely confident in my own ability to help you, specifically, so reach out and let me know what your goal is and let’s get started.
Game on? Challenge Accepted?
WEEK 8 SHAPE UP CHALLENGE
RE-COMMIT
Week 8 of the 8 Week Summer shape Up Challenge…. Now What?
For decades I’ve noticed the same thing year after year; we approach the dog days of summer. We didn’t quite get our goals for the summer and we have 4-5 more weeks before the hustle and bustle of the Fall. The mode of operation at this point is “I’m going to make the most of what’s left of the summer” and usually that means overindulgence.
OVERINDULGENCE IS AN EASY WAY TO A HAPPY STATE.
“What the heck, its the last few weekends of summer…let’s drink it up. We are at the cottage, yes let’s have that incredible schmorgasborg barbebue and eat everything”.
It’s these moments that you will gain back all of the weight that you lost over a hardworking summer and be right back to square one.
So instead, RE-COMMIT now. New goals before it’s too late and a plan of action NOW so that you can make inroads to progress BEFORE a fresh new start in the FALL.
WEEK 7 SHAPE UP CHALLENGE
NUTRIENTS & PERFORMANCE
Meet your nutritional needs.
Here’s the short and skinny on what I need you to do:
1) Meet your protein needs. 0.8-1.5grams protein x lean muscle mass. If you need help with calculating this let me know.
The variance is dependent on activity levels and goals.
Need 100g of protein in a day?
Think of how you will break it down:
30-30-10-30 (breakfast, lunch, snack, dinner)
2) 75 percent of your carbs should be packed with quality micronutrients.
That means you should be eating vegetables, fruits, quality carbs in their least processed forms.
3) 25 percent of your carbs are there to meet your calorie needs in a way that will satisfy any urges and/or the convenience factor. Ideally you should have 100 percent carbs of the highest quality with the most micronutrients but life isn’t always that way and this 25 percent buffer most likely gives you a 200-250 calorie leeway to have that tortilla wrap or protein bar.
Nail down these 3 and you have addressed 4 key areas:
- Protein needs
- Micronutrient needs
- Caloric needs
- Psychological/emotional needs.
WEEK 6 SHAPE UP CHALLENGE
UP YOUR NEAT
Non-exercise activity thermogenesis (NEAT) is the energy expended for activities we do that is not sleeping, eating or sports-like exercise. This would include activity from the energy expended walking around, performing yard work and other household chores, taking stairs, playing with the kid or a pet and grocery shopping. Even seemingly small physical activities increase metabolic rate substantially and it is the cumulative impact of these many actions that culminate in an individual’s daily NEAT.
This may seem so trivial, yet a friend of mine keeps track of his movements through his iphone. What he noticed was that, throughout the day, through yard work, walking the dog, hanging with the kids, and taking the stairs versus the elevator at work, he logs approximately 10-15km of activity every day.
This accumulated energy expenditure has a dramatic effect on your metabolism, helping you get leaner without setting aside time to “exercise”.
Your task this week? Burn more calories by adding some productively busy chores, tasks, and leisure activities throughout the day.
WEEK 5 SHAPE UP CHALLENGE
We are a Scoreboard driven society. Winning matters and getting an edge makes a difference.
THIS WEEK’S CHALLENGE:
Create a set of numbers in your fitness quest that help you keep score; keep you accountable.
WHAT SHOULD THOSE NUMBERS BE?
- Daily allotment of calories
- Your daily macros (protein, carbs, fat)
- Your scale weight
- Fitness Performance Metrics
The first two numbers will keep you accountable to your daily quotient, allowing you to stay true to your allotted macronutrients. The scale weight will help you determine a pattern from week to week of whether or not you are on the right track with your food and/or exercise.
The last number also tells a story. Perhaps this may be a log of km’s walked or a weight training log showing your progression in various key exercises.
By “Keeping score”, and using these key metrics in conjunction with each other, you will be able to pinpoint where things are going well as well as where there may be deficiencies.
Just as a team refers to a scoreboard to get back into a game, or ease up on the contact to avoid fouls, etc, your scoreboard helps you move towards your goal.
“But I don’t want to keep track of these numbers” you say? Then you are not in the game. You can’t efficiently play to win. Are there people who are winning without regard to the scoreboard? (Staying fit and healthy) Yes, of course, but those people are the exception rather than the norm.
Take the Challenge….Play the game with the score in mind and watch your progress soar.
WEEK 4 SHAPE UP CHALLENGE
This week’s challenge?
GET YOUR REQUIRED SLEEP.
MAKE IT A CONSISTENT PATTERN OF SLEEP.
MAKE THAT CONSISTENT SCHEDULE A PRIORITY.
This means going to bed at a reasonable time every night, regardless of day of the week, making sure that the sleep that you have is restful, and waking up at a consistent time regardless of the day.
One of the biggest reasons why people go to sleep later than they should is that they try to salvage something out of a less than emotionally satisfactory day, seeking escapism like snacking and/or tv to make up for the lack of satisfaction.
Part of this sleep process is making each day meaningful in some way. That’s a topic for another day, but regardless, something that I want you to be mindful of.
As for benefits:
Listing the benefits is almost pointless. You know how you feel during the day when you have had adequate sleep. You also know how you struggle when you don’t have a good sleep.
Nonethessless, here are some key benefits and an article link that should be read to better understand the value of sleep:
- Healthy Brain Function and Emotional Well-being.
We mess up with our food and exercise when we are in a state where our emotions get the better of us. Proper sleep at least helps with our judgement calls.
2. Physical Health.
Sleep stimulates healthy repair, growth and development. Our immune system gets repaired in our sleep. It helps us keep our hormones in check. The list goes on, but you get the point. (Well, you do if you see the benefits after regular restful sleep)
3. Performance
I always function better with adequate sleep. I have more energy, I’m nicer to people and I am more alert than when I’m dragging, waiting to get to the next coffee break before being “re-energized”
www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
I don’t write these articles to kill time or say something just because I need to meet my weekly quota. Everything is selected with a goal in mind; that being to help you significantly change your life. If anything, this week’s challenge might be the big answer to so many of your current problems.
Call to action: Create the habit tonight. Wake up at the set time and make the best of your day. Then repeat.
WEEK 3 SHAPE UP CHALLENGE
LEG TRAINING
The biggest “Bang for your Buck” comes from leg training.
Legs entail half your body, training them “revs up” your metabolism, helps you burn any excess carbs you have in your body, and it creates an overall training effect beyond just working your lower body (increased heart and lung function, creating a true cardio workout)
THE CHALLENGE:
ONE DAY THIS WEEK, DEDICATE A TRAINING SESSION ENTIRELY TO LEGS.
Criteria:
- Compound Movements Only (Eg Squats, Leg Press, Hack Squats)
- Heaviest weights that you can handle with very good form
- Minimum 8 Sets for this workout (You may use supersets as part of your strategy and have them count as 2 sets)
Report back to me, right after the workout.
Remember: Go into the workout with the specific intent to not just “put the workout in” but rather to make inroads to improving your strength, muscle, heart and lungs.
WEEK 2 SHAPE UP CHALLENGE
COMMITMENT (DEFINITION): DEDICATED TO A CAUSE
This week’s challenge, a Commitment to once and for all step up and set a Goal, but not just any goal:
- A goal that is worthy
- One that scares you a little
- One that, if achieved, would turn your life around
- A goal that captivates your mind even when there’s obstacles over the course of the day
- One that excites you
Next Step:
- Give this goal some serious thought. Give yourself a good 4-6 days to go determine what this goal would do for you when achieved.
- Look to some people who might support you in this big goal
- Reach out and let someone know what that goal is
- Take some massive action immediately to move towards that goal
This might be completely transforming your physique, taking the massive action of hiring a coach, telling all of your friends what you are going to do, and then giving away 2/3 of your clothes to good will.
The easy part is coming up with the goal. You’ve been thinking of it for a long time.
The hard part is finally committing to that goal and taking the necessary massive first steps to achieving it.
Once those hurdles are crossed, in my experience, the rest is easy, and you become completely renewed in your focus and resolve.
I’m hear to listen and help. Reach out and let me know what that goal is.
Coachtomkiat@gmail.com
WEEK 1 SHAPE UP CHALLENGE
This week’s challenge, foundational stuff……..
- 2-3 Days of Strength Training
- 4-5 Days of other physical activity
I want you to spread the weight training out throughout the week allowing you to have sufficient time to recuperate between workouts.
Secondly, I want you to remain active on the other days. This can include:
- traditional cardio
- a sporting activity
- fitness class
- hike
- cycling
THE KEY POINT: Adopt a healthy lifestyle as a HABIT, doing something you enjoy.
UPON COMPLETION AT THE END OF THE WEEK:
Message me directly saying you completed the Challenge.
At any point, you are free to message me via instagram direct message or Facebook Messenger. I would love to hear about what you did, or anything impressive that you might have done in the weight room.
HERE’S THE BOTTOM LINE:
Create this HABIT as a LIFESTYLE CHOICE, and you will never look back.
Part of creating the habit is committing to do so, no matter what. The other part is being accountable. Again, that’s what I’m here for. I want to hear from you!
coachkonline.com 