Ladies, welcome to Shape & Shine Bootcamp! On this page, you will see your weekly challenges. We also posted the link to this page in Bootcamp WhatsApp group description.
WEEK 2
Welcome to your Week 2!
Well done completing Week 1 of the challenge! We are absolutely loving your active participation, your pictures and your enthusiasm. Keep it up!
Here are the Week 2 challenges:
1. The Food Challenge: 1 point.
Week 2 is all about dinner. Cook any healthy dinner from our Healthy Recipes book and post a picture in the group chat. If you don’t have the book, you can purchase a PDF version from Ivana, or ask your teammates for screenshots. Some hard copies are also available, just ask Ivana.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is yellow.
You can take pictures of flowers, fruits and other things nature, but not clothes or cars. You get the idea. The photo should be taken at least a mile away from your house.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 1 is Dead Bug. (the video will be posted in the chat on Saturday). You can either count reps, and then add some every day, or count how many ‘dead bugs’ can you do in a minute. Remember to press your lower back to the mat! If you need modifications, please speak to Ana.
Your tracker: TRACKER-F2S Shape&Shine(click to open and download)
Have fun!
WEEK 1
Welcome to your Week 1!
Every week, you will have 4 challenges daily. Do as much or as little as you can! We decided to simplify the points this time: one point for every challenge.
1. The Food Challenge: 1 point.
Week 1 is all about breakfast. Cook any healthy breakfast from our Healthy Recipes book and post a picture in the group chat. If you don’t have the book, you can purchase a PDF version from Ivana, or ask your teammates for screenshots. Some hard copies are also available, just ask Ivana.
2. The Attendance Challenge: 1 point
Every class you make brings you 1 point, simple as that.
3. The Outdoor Colours Challenge: 1 point for every walk.
Go outside for a walk daily. You get a point if you take a picture of something in the nature of a certain colour. The colour of this week is purple.
You can take pictures of flowers, fruits and other things nature, but not clothes or cars. You get the idea. The photo should be taken at least a mile away from your house.
4. The exercise challenge: Exercise of the week: 1 point.
The exercise of Week 1 is Wall Sit. (see the video). Time your wall sit on Monday. How long can you do it for? This is your starting point. If wall sit is easy for you, you can hold a weight in your hands. Every day add a few seconds to your time, and record your new time.
5. Goal setting: 1 point
Before you start the Bootcamp, please take some time and journal upon the following questions:
- What results do you want to achieve by the end of the bootcamp? Be specific.
- How do you want to feel at the end of the bootcamp?
- What is the current reality of your fitness journey? What are you happy with? What can be improved?
- What actions do you commit to?
- What obstacles or issues do you expect to encounter during the bootcamp? How are you going to overcome them?
- What support and resources are you going to need to achieve your fitness goals?
You can share your goals in the chat with the community to inspire others and keep yourself accountable.
Your tracker: TRACKER-F2S Shape&Shine(click to open and download)
