Welcome to Week 5 of the #MakeItHappen Reset Challenge! You’ve made it to the halfway mark, and it’s time to reflect, reset, and power through any hurdles you’ve faced so far.
If you’re new here, start from Week 1 to catch up, and don’t forget to sign up for free to get your FREE Workout Program and Nutrition Guide—your essential toolkit for success.
This week, we’re focusing on pushing past obstacles and gaining the momentum to finish strong. Let’s dive into your schedule for the week, including workouts, mindset tips, and nutrition advice to keep you on track!
FOCUS: Overcoming Hurdles
This week, take a moment to think about the hurdles you’ve encountered during your challenge journey. Whether it’s difficulty sticking to a routine, staying motivated, or making time for workouts, it’s completely normal to face challenges. The key is to identify these roadblocks and make a plan to push past them. Let’s focus on turning these obstacles into opportunities for growth and momentum.
MINDSET: Mid-Challenge Check-In
You’re halfway through the challenge! This is a perfect time for a check-in. Reflect on how far you’ve come and what you’ve accomplished so far. You may want to:
• Check your weight or take mid-challenge body composition measurements.
• Reflect on your performance in workouts so far.
• Write down your thoughts and feelings in a notebook or journal to track your progress.
Acknowledging where you are will help you stay motivated as you push through the second half of the challenge. This is your time to celebrate your progress, big or small!
WORKOUT SCHEDULE
Here’s your workout plan for Week 5, designed to build strength, improve endurance, and keep things interesting. Don’t forget to listen to your body, and focus on doing your best with proper form.
SESSION 1 - STRENGTH & TONE
• Bulgarian Split Squats: 3 sets of 8-10 reps per leg
• Dumbbell Bench Press: 3 sets of 12 reps
• Renegade Rows: 3 sets of 12 reps (6 per side)
• Hip Thrusts: 3 sets of 12-15 reps
• Plank with Arm Reach: 3 sets of 10 (5 per side)
SESSION 2 - CORE & CARDIO
• 30-minute steady-state cardio: Jogging, cycling, or brisk walking
• Sit-Ups: 3 sets of 15-20 reps
• Mountain Climbers: 3 sets of 25 (12 per side)
• Russian Twists: 3 sets of 25 twists (12 per side)
SESSION 3 - FULL-BODY CIRCUIT
Complete 3 rounds:
• Jump Squats: 12 reps
• Dumbbell Rows: 12 reps per side
• Push-Ups: 8-12 reps
• Mountain Climbers: 20 (10 per side)
• Plank: 30-40 seconds
RECOVERY SUGGESTION: Active Recovery
This week, include an Active Recovery session to promote muscle recovery and prevent burnout. This could be a gentle cycle, a swim, or another recreational activity like yoga or light walking. Active recovery keeps the blood flowing, reduces muscle fatigue, and helps you stay on track without overtraining.
NUTRITION: Mindful Eating
This week, we’re focusing on Mindful Eating. Eating slowly and without distractions allows you to better recognise hunger and fullness cues, helping you develop a healthier relationship with food. Here are some tips to practise mindful eating:
• Eat without distractions: Try to avoid watching TV or scrolling through your phone while eating.
• Slow down: Take smaller bites, chew thoroughly, and savour each bite.
• Listen to your body: Stop eating when you’re full, even if there’s food left on your plate.
Mindful eating can help you enjoy your meals more and make more conscious choices about what and how much you eat.
Final Thoughts
Week 5 of the #MakeItHappen Reset Challenge is all about gaining momentum, overcoming hurdles, and finding your rhythm. Whether you’re checking in on your progress, pushing through a tough workout, or simply taking time for recovery, remember that each small step brings you closer to your goal.
Keep pushing, stay motivated, and remember: You’ve got this! Share your journey with us using the hashtag #MakeItHappen and keep inspiring others in the community.
Let’s make the second half of this challenge your best yet!
