A fit mother from the Gold Coast has shared her simple four-week challenge to transform your physique in weeks – and she claims it will help you to reset your body during the festive season.
Belinda Norton, 43, said setting a new habit for 2021 is all about intention and consistency, and there is no time like the present to get started.
‘My December weekly challenge is all about helping you to find focus and maintain motivation in the busiest month of the year,’ Belinda posted on her Instagram page.
A fit mother from the Gold Coast has shared her simple four-week challenge to transform your physique in weeks (Belinda Norton pictured)
The first week for Belinda is all about incline and building up your cardio fitness through climbing stairs (pictured), walking or running up hills and using an incline machine
WEEK ONE: INCLINE WEEK
The first week is all about incline and increasing your general cardiovascular fitness.
‘Complete one of your typical workouts and then add going upwards daily,’ Belinda said.
This could include but is not exclusive to climbing stairs, walking or running up hills, using an incline machine or hiking up a mountain.
While you’re doing this, the PE teacher recommends you also think about cleaning up your diet, and you could do this by limiting sugar and salt, avoiding things like juices and processed sugar and upping your daily intake of leafy green vegetables.
‘If our prime food source is preserved with either salt or sugar we are prone to fluid retention and swelling especially around our joints,’ Belinda told FEMAIL.
‘A quality food lifestyle of nutrient-loaded whole foods is key to longevity and skin suppleness.’
If the first week is all about improving your longevity and ability to go for longer, then the second week is about improving your speed (Belinda pictured after a speed run)
WEEK TWO: SPEED WEEK
If the first week is all about improving your ability to go for longer, then the second week is about improving your speed.
Try to complete a workout at least four times this week, and then add some speed training, whether it’s on a bike, running, shuttle runs on a tennis court or speed high intensity interval training sets.
Belinda said speed training is a fantastic way to shed fat fast, and she often does this work at around 4.30 or 5pm before returning home for a wholefood-rich dinner.
In week three, Belinda said you should focus on restoring your mind through activities like Pilates and yoga, to stretch the body (pictured stretching)
WEEK THREE: STRETCH AND REVIVE WEEK
In week three, Belinda said you should focus on restoring your mind and setting your intentions for the New Year.
She does this with a week of ‘stretching and reviving’ herself.
‘Complete your workouts as normal, and then add yoga, Pilates, massage, meditation and a facial,’ she explained.
The 43-year-old said doing this will help to ‘free up your mind by Christmas Day’.
Finally, Belinda (pictured) said the last week of this year should be dedicated to distance, whether this is a long walk, bike ride, swim, surf or mountain trek
WEEK FOUR: DISTANCE WEEK
Finally, Belinda revealed the last week of this year should be dedicated to distance.
‘Complete your workout and add distance cardio which is longer than one hour and 15 minutes,’ she said.
This could be a long walk, bike ride, swim, surf or mountain trek.
Aim to go for as long as two and a half hours to see real gains or changes in your body.
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