Print the Daily Workout Schedules for the Challenge!

Monday: Legs

Tuesday: Cardio

Wednesday: Chest and Triceps

Thursday: Off

Friday: Back, Biceps, Abs

Saturday: Cardio-30-45 minutes

Sunday: Shoulders and Calves


Day Eight, take off and then repeat the Monday through Sunday Seven Day Cycle

Eight Week Challenge
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Eight Weeks to Change Your Life Fitness Challenge
By Rob Wilkins, Professional Member of the National Strength
and Conditioning Association (NSCA)

"The health of the people is really the foundation upon which all their happiness and all their powers as a state depend." --Benjamin Disraeli

GET IN SHAPE!!

Thanks in part to office parties and family gatherings, the average American gains 1-10 pounds during the Thanksgiving to New Year's holiday season. To help combat this yearly battle, I've created an 8 week program titled, the "8 Weeks to Change Your Life Fitness Challenge, " which will take place from 1 November - 3 January 02. The aim of this challenge is to focus on physical activity and to get a jump on the number one New Year's resolution; get in shape. Since the challenge will take place during this holiday period, the goal is for you to keep the weight and excess inches off. I also suggest you challenge your family, friends, coworkers, and classmates to join you in the fitness challenge, which will increase your chance for success and make it fun too.

Feeling dejected about your physical appearance and overall health affects your confidence and outlook on life. Body image depression is epidemic in America as people seeking the "perfect body," seen on TV, movies, magazines, and newspapers, spend billions of dollars trying to look better

Americans would like to become more physically active, evident by the record number of magazines on health, fitness, and nutrition. This number shows that Americans are "interested" in the benefits of a healthy lifestyle but for the most part lack the "commitment" to make this come true.

A regular, well-balanced exercise program benefits individuals physically and mentally, thus improving their quality of life both professionally and personally. Recognizing these values the "8 Weeks to Change Your Life Fitness Challenge" encourages you, your family, and friends to stay physically active during the busy holiday season.

The "8 Weeks to Change Your Life Fitness Challenge" is not designed to find the next fitness super model or promote a particular brand of supplements. While these types of challenges are great, this challenge is for you to take care of your body and improve your present state of health. In order to take part in this challenge, you do not have to take photos of yourself or write an essay, however; I do encourage you to do these things for yourself and as a means to measure your future success. Everyone who makes the commitment to this challenge is a winner from the person who loses 1 pound or 50 pounds.

"Most of us spend at least 8 hours per day at work," stated Kathy Watson a certified trainer and fitness activist. "Why not find a friend in the office who is also looking to improve the quality of their life. Go for walks at lunch or during breaks, chose healthy restaurants when going out with your co-workers and be an inspiration to others while achieving your goals. By being committed to your fitness goals, every small effort counts, and in fact, small efforts compiled day after day make dreams come true," Watson said.

The following is the "8 Weeks to Change Your Life Fitness Challenge" workout. I strongly encourage you to have a medical checkup prior to beginning this or any other exercise program. After receiving a medical clearance, push yourself as hard as you reasonably can. After all, how you feel greatly depends on how you treat yourself.

More on the Challenge Program

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Rob Wilkins, originally from Linden, New Jersey, is a Technical Sergeant in the US Air Force stationed at AFTAC, Patrick Air Force Base, Cocoa Beach, Florida. Wilkins is also a Special Assistant to the International Federation of Bodybuilders (IFBB) and a recipient of the IFBB Gold Medal (Oct '00). To contact Wilkins e-mail him at waaszup@yahoo.com.