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Sweat Off the Stress Challenge Workbook

Day 1

To get you from Point A (your current situation) to Point B (your desired situation), we need to uncover the truth about what got you in your current situation.


You’re going to do a little bit of introspection before you can move forward.

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Workout 1

Here are the details of today’s workout.

Warm Up

1 x round

  1. Alternating Standing Hip Opener – 60 seconds
  2. High Knees – 30 seconds
  3. Squat Pulses – 30 seconds

Lower Body Workout

3 x rounds, 60 seconds ON, 10 seconds rest in between exercises in circuit, 60 seconds rest after each round

  1. Ski to Sumo Jump Squat
  2. Alternating Lateral Lunge Thrust
  3. Reverse Lunge To High Knee (Each Leg)
  4. Surrender Squat Jumps
  5. Squat To Punch

Cool Down

1 x round, Breathe 4-4-4 (inhale 4 seconds, hold 4 seconds, exhale 4 seconds)

  1. Lunge Thoracic Rotation – 30 seconds per side
  2. Seated Pigeon – 30 seconds per side

To watch the follow along video, click here:

CONGRATULATIONS

You completed DAY 1!!!

WAIT 24 hours AND Log in to: http://tiny.cc/loginsweatoffstress

BEFORE CONTINUING WITH THE WORKBOOK

In today’s video, we talked about how to differentiate true hunger from emotional eating. Because the first thing to noticing if you are truly hungry or you’re having cravings based on your emotions or thoughts, is to notice if you are experiencing true hunger.


Today, you are going to do use a self-check tool to check with your hunger throughout the day, and you are going to use the balanced plating method for your meals.


There are 3 questions you can ask yourself:

  • Is this hunger a physical sensation I can feel in my stomach?
  • Did this hunger build over time?
  • Am I hungry for a balanced meal or am I hungry for a specific snack/treat?

Here’s a table you can refer to:

TRUE HUNGER
EMOTIONAL EATING (STRESS, OVERWHELMED, TIREDNESS, ETC)

Hungry for a balanced meal

Craving for a specific snack or treat. You don’t feel it in your stomach, it’s all in your head.

Builds, and continues to build over time

Builds, but often begins to fade after 20 mins

Is a physical sensation you can feel in your stomach, most people describe as a “hollow” feeling

Is related to boredom, stress, tiredness, negative emotions or unwanted thoughts

A balanced meal is:

  • 50% of your plate = vegetables/fruits
  • 25% of your plate = protein
  • 25% of your plate= carbs
  • 1-2 tablespoons= fats
  • Yes, fruits are carbs. But we put them in the vegetables/fruits sections


Example:

  • Carbs: rice, sweet potatoes, breads, quinoa, etc
  • Vegetables: asparagus, spinach, carrots, broccoli, etc
  • Fruits: berries, mangoes, pears, apples, etc
  • Protein: Fish, poultry, tofu, beef, etc
  • Fat: olive oil, avocado, nuts, cheese
  • Keep in mind that not everyone will eat the same amount of food. This means that a person who is 5’8 will require a different plate size than someone who is 5’4. Men and Women will require different plate sizes as well. If you’re working at a desk all day vs if you work in construction, your plating will be different. Different people will require different portions.


  • Don’t get too hung up on the percentages!!They are there as a guideline to give you an approximate visual of your plate, they are not rules!! Feel free to put more or less on your plate depending on how your body responds.

  • A tip to know if you’re plating the right amount of food during meals:

– You truly get hungry 30 minutes before the next meal.

– If you get hungry an hour or two after eating (not cravings, but really getting hungry) then you plated too little.

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Your assignment for today is to write down how many times you practiced each skill:

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Workout 2

Here are the details of today’s workout.

Warm Up

1 x round

  1. Goalie Stretch – 30 seconds
  2. Air Punches – 30 seconds
  3. Arm Circles (Front) – 30 seconds
  4. Arm Circles (Back) – 30 seconds

Upper Body Workout

3 x rounds, 60 seconds ON, 10 seconds rest in between exercises in circuit, 60 seconds rest after each round

  1. Push Up To Half Burpee
  2. Triceps Bench Dips
  3. Plank Raise
  4. Trunk Rotation
  5. Reverse Snow Angels

Cool Down

1 x round, Breathe 4-4-4 (inhale 4 seconds, hold 4 seconds, exhale 4 seconds)

  1. Overhead Shoulder & Triceps Stretch – 30 seconds
  2. Downward Dog To Cobra – 30 seconds
  3. Core Abdominal Stretch – 30 seconds
  4. Cat To Cow – 30 seconds

To watch the follow along video, click here:

CONGRATULATIONS

You completed DAY 2!!!

WAIT 24 hours AND Log in to: http://tiny.cc/loginsweatoffstress

BEFORE CONTINUING WITH THE WORKBOOK

Day 3

In today’s video, we helped you rewire your brain to help you manage stress eating.

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Your assignment for today is to answer the following:

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Workout 3

Here are the details of today’s workout.

Warm Up

1 x round

  1. Up & Down (Standing Toe To Touch Sky) – 30 seconds
  2. Alternating Lunges – 30 seconds
  3. Jumping Jack – 30 seconds

Full Body Workout

3 x rounds, 60 seconds ON, 10 seconds rest in between exercises in circuit, 60 seconds rest after each round

  1. Squat To Trunk Rotation
  2. Frankenstein
  3. Bear Crawl Knee Taps
  4. Squat To Punch
  5. Mountain Climbers

Cool Down

1 x round, Breathe 4-4-4 (inhale 4 seconds, hold 4 seconds, exhale 4 seconds)

  1. Cross Body Shoulder Stretch – 30 seconds each side
  2. Double Knee To Chest Stretch – 30 seconds
  3. Overhead Shoulder & Triceps Stretch – 30 seconds each side

To watch the follow along video, click here:

CONGRATULATIONS

You completed DAY 3!!!

WAIT 24 hours AND Log in to: http://tiny.cc/loginsweatoffstress

AND COMPLETE THE LAST LESSON: LONG TERM RESULTS (if you haven't already)

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