Welcome!
This page is your "all access" to all the information that will be shared during the challenge.
Miss a day? Don't sweat it. Feel behind? We've got you covered.
All the workouts and action items will be on this page so you don't miss out!
First Task: Welcome Video
Watch this important intro video to find out more about how the challenge will help you. Then download your challenge planner.
Second Task: Join The Challenge Group
Being in the group isn't necessary for this challenge, but it will give you a MUCH better chance of success and tons of support :)
DAY 1: The Workout
You don’t need to workout for an hour to get results like fat loss, or toned legs! Instead you need to work smarter.
CORIO Dance HIIT is one of our signature workouts which mixes easy and fun follow along dance cardio (that's today!) in a HIIT format, and a dance routine (that's later on in the challenge!) to accelerate results. YOU DON'T NEED TO BE A DANCER TO DO THIS WORKOUT! JUST HAVE FUN.
DAY 1: The Mini-Task
It's time to uncover that hidden motivation bank that's inside of you. But in order to do that, it can help to figure out where you're at right now, and where you want to be. After all, trying to get to a destination when you don't know where you are, or where you want to go, with complete certainty makes it hard to stay on the road! Right?
All you need to do is answer some key questions that will help you uncover your starting point, and set a destination so that you can begin to unlock the motivation needed to reach your goals.
Your task is to answer these questions below, then post in the group ONLY THE ANSWERS TO QUESTION 6 and 7 ON THE DAY 1 ACCOUNTABILITY POST.
1) Why did you decide to join this challenge and why now? (For example, I love to dance and I've been feeling like I'm out of shape for the past few months.)
2) How would you describe your current health/fitness? (E.g. I've had a baby and I've not lost the baby weight. I workout sometimes but things are stagnant and I'm not seeing results. I feel frustrated.)
3) If you could wave a magic wand, what would you ideal results be? Describe them in the present tense. (E.g. I've lost 10lbs, I fit into my favourite clothes and I'm full of energy. I feel revitalised!)
4) How long have you been trying to solve this problem or move forward with your fitness?
5) What will happen if you continue to do nothing more from now on, how will your life look in 1 year, 5 years, 10 years? (Describe how you'll look, feel and your life if you stay stuck where you are now. E.g. I lack confidence in my relationship, I worry that I'm passing on unhealthy habits to my kids, I will never feel agile and youthful again.)
6) Now think back to your magic wand answer in 3) What would achieving the first step towards that goal do for you? E.g. I'll feel more confident, I'll be pain-free when my core is stronger, I'll feel sexier and have a better relationship with my partner.
7) Now think forward. How will reaching your goals affect your life... In 5 years? In 10 years? What impact would it really have? E.g. I'd feel self-accomplishment knowing I can set goals and do them. I'd have brought up my family role-modelling what healthy looks like. I'd have the confidence to go for the things I want.
The live training video from this task will be posted below soon!
Day 2: CORIO Barre
CORIO Barre is a great workout for core strength, stability and cardio, even though it’s not high impact. If you’ve never done barre before, or you’re not a dancer but you want to feel like one you will love barre!
Today’s workout is all about working on your legs, glutes and core without stressing the body in the way that other exercise can stress it. When we stress the body, we trigger the belly-fat storage hormone cortisol, which is why we don’t want to be doing bootcamp-style workouts every day!
- No dancing!
- You need a mat and set of small weights or tins of food
- ..and this workout will sculpt and lift your bum, thighs and strengthen the core.
Day 2: Mini Task - Goal Setting
In today's training video we will be setting goals together so that you can create your own fitness plan and stay motivated. The video will be posted here after our live at 12pm UK time.
Download the worksheet and fill it in with us.
DAY 3: The Workout
You might be feeling a bit sore, which is completely normal when you start to use muscles that haven't been reached in a while, but we don't want you to stay there!
Instead of skipping a day, we've given you a taste of CORIO Extend, with Natasha, which is our short, stretch-based session designed to lengthen and strengthen while helping you look and feel taller, leaner and longer. This workout feels incredible!!!
DAY 3: The Mini-Task
Having time for exercise, or other kinds of self-care is one of the biggest hurdles we hear about. But in truth, this is kind of an excuse (sorry!). No-one has the time. Instead, when we choose to make changes to get a different result, it becomes clear we have to FIND the time. And that's what todays task will help you to do!
Here's what to do:
- Access the time planner and fill it out with your weekly schedule. Now juggle things around to see what can be moved. You need to "Make a Copy" then edit your copy of the spreadsheet. You can also do this on a piece of paper if you prefer.
- Answer the questions that are on Tab 2 of the planner, or in the worksheet. (These are the same questions.)
Access Your Time Planner Template Here
We will be talking about how to find the time, how much time, and how often, in our live training at 10am UK time on Facebook. See you then!
Complete The Accountability Post
Make sure that you complete today by commenting on the accountability post and telling us what time / days you think you will find it easiest to make time for yourself.
The live training video from this task will be posted below soon!
Task Questions - Answer After You Have Completed The Time Planner
WHAT TIME OF DAY IS YOUR FREE TIME? It doesn't matter if you don't feel like working out at that time, simply write it here. OR - if you have no free time what can you move?
What is really stopping you from making time for yourself and your wellbeing? What excuses are you making about changing your schedule? Are these things really true?
How does NOT making time for your wellbeing serve you? (E.g. keeps you safe, stops you feeling guilty, stops you doing something unknown etc.)
Imagine what would happen if you invested a little time and energy into feeling like you and getting fitter and healthier. How could this impact your life? Your family? Your relationship? Your health?
Is it more important to you to keep hold of what's not serving you (your answer in Q3 than to have what you want (answer in Q4?)
Looking at your time planner, what do you feel takes up a lot of your time? Pick the top 2 or 3. Are these things taking your closer to your goals or further? What can you delete, or delegate? What can be batched?
Social Media or Email
Cooking/Food Planning
Watching TV
Procrastinating/Chatting etc
Cleaning/
Household Chores
Pressing Snooze or Sleeping
Day 4: CORIO Dance
We have two workouts left to go, and today we're doing a different kind of dance cardio, the CORIO Dance kind!
In this workout you'll get your heart rate up, burn calories and dance it out. We'll be breaking down a routine for you in sections. Simply follow along, and at the end of the workout we put all the pieces together to make it feel like you're performing a whole song! (If you have two left feet, it really doesn't matter, no-one is watching, just have fun!)
(Want a bonus workout? Add Day 1 to today for a longer, more intense workout. Do Day 1, followed by today. )
Day 4: Mini Task - Create Your Team
In today's mini-task we're going to look at the things you need to succeed. Suprisingly, it's not a program, or a trainer. The one thing that can make or break your success is social support.
In a study by published by Canadian researchers in the International Journal of Sports and Exercise Psychology researchers found that:
- Finding emotional support is an important component to beginning and maintaining exercise programs. That could be someone to complain to when you don’t feel like heading out on that run, or someone to cheer you on when the going gets tough.
- Practical support—such as a ride to the gym or a gift of exercise gear—did not help participants to begin a new exercise routine, but it did help them to maintain their physical activity levels. Once you have begun an exercise plan, finding someone to support you in practical ways will help you keep it up.
- If you have embarked on an exercise program before, you have likely encountered someone who worries that you’re “doing too much” or you may injure yourself. The review categorized these type of comments as negative social support and found that they do, in fact, lead people to exercise less. If there are naysayers in your life, it’s best to tune them out when it comes to physical activity.
So todays task is to think about the social support that you have right now. Answer the following questions: Who is in my life that shares my goals? Who is discouraging my success? (this might be directly or indirectly, for example, the spouse that knows you are eating healthily but order pizza on the weekends or the friends that encourage you to miss class for a coffee instead.) Which people in my life can I surround myself with and count on for support? If you feel that today's task is tricky, we will be live at 8pm tomorrow in the group to talk about how to create social support when you might not have it already, so you can stick to your guns!
Make sure that you complete today by commenting on the accountability post and telling us whether you have social support, or not!
DAY 5: The Workout
As you might have seen by now, CORIO is not about doing just one type of workout. We want you to get results, which is why we include different workouts to target different things like toning, weight loss or core, and today, we're doing CORIO Sculpt, with Natasha. These workouts are metabolism boosters. They are short, but intense and designed to push your body into fat burning mode fast. You CAN do this workout no matter your fitness level. Go at your own pace and have fun! Let's finish strong.
DAY 5: The Mini-Task
THIS CONTENT WILL BE AVAILABLE SOON AFTER THE LIVE TRAINING.
