Hi OwnPace family,

Hope everyone is doing well. October is the start of the 4th quarter and from my 10+ years of experience, its the make or break month. Let me explain….

October is the beginning of the change in weather, which generally means most people become less active. It’s also the beginning of the “holidays”, starting with halloween, then thanks giving, all the holiday parties, christmas and new years eve. During this pivotal 3 month period, people gain on average 3 - 10lbs.

I’ve created this challenge to keep you on track, get ahead of the curve and improve our overall health & wellness

Daily Recommendations:

Everyday: Burn 500 active calories (Track using a watch or your phone)

Morning: Lemon water - Drink a glass of room temperature water with a squeeze of lemon juice.

Afternoon: Drink a cup of green tea (no sweetener)

Evening: No starchy carbs for dinner (protein(meats), fats (avocado), Carbs (fruits & veggies)

Note: Videos will be published daily on our Instagram page @ownpace.athletics

Week 1: Establishing Habits

• Day 1: Drop squats: 20 reps x 5 rounds

• Day 2: Box Breathing – Take a deep breath in for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, hold for 4 seconds (1min – 5 rounds)

  • Downdog to Updog flowDay 3: Pulse Squats with Calf raise  or jump( 20 reps, 5 rounds)

• Day 4: Walkout to Shoulder taps  to push up( 10 reps x 5 rounds)

• Day 5: C sit Over and under (30 seconds x 5 rounds)

• Day 6: 20,000 steps

• Day 7:  4 High knees & 4 Mountain climber (10 reps x 5 rounds)

• Day 8:  DB Split Squat press (10 reps each side x 5 rounds)

For Week 2: get a set od dumbells (F: 10 - 20lbs, M; 25 - 35lbs)