Meeting the World Health Organization's Physical Activity Guidelines - 1

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Welcome to Week 3

Reaching Rewards Requires Motivation

The first step of a new journey is often the most challenging to take.  So many unknowns and yet the hope of a desired reward can move us forward.

What I have found over the years is that lots of people start their journey toward physical improvement, physical fitness, or many other journeys.  But… after time the challenges can overcome the goal.  And people fall away and step off the path.  

This is a challenging week.  As you approach the 1/2 way mark you’re likely feeling the challenges.  A perhaps the excitement at the beginning of the journey is beginning to fade a bit. 

This week, renew your motivation.  Each day I’ve tried to provide you with some ideas and insights to help you stay motivated.  Go back to you WHYs.  Review your vision board.  Take time to think about the rewards you want from improving your physical fitness… not on the goal or the process. 

Let those WHYs renew your drive to continue.  You will get there.  Stay the course.

Have a great week!

Coach Don

Video of the Week

I’m pleased to share a video of a discussion I had recently with Dan and Peggy. They are older adults who’ve made fitness an important part of their lives and have found great benefits that I think you would enjoy hearing about.  Be sure and watch the whole video. I know it’s a bit long but really, they have an excellent story.

Play Video

Choose your training day

Daily Training Instructions


  • Start with a 2-3 minute light warmup if you feel like it.  The Block 1  activities are not too intense and you may find them to be good warm up options..
  • Complete the Cardio section followed by the Strength section.  Some people prefer doing strength first and that’s ok if you prefer it that way. 
  • Each Training Block is 10 minutes of activity.
  • The intensity of training increases from Block 1 to Block 3. 
  • Depending on your current fitness level, you may decide to complete a single 10 minute block today Or you may choose to complete  2 or 3 Training Block repetitions for 20 or 30 minutes of total activity.

Manage the Intensity

Breathing:       Monitor your breathing as a means of controlling your effort. 

  • Block 1: No difficulty talking.
  • Block 2: Minimal, but some effort required to talk.
  • Block 3: Can carry conversation with increase in breathing effort. 

 Perceived Difficulty:     

After completing the block, how difficult was it for you on a scale of 1-7. 

  •    1- Not at all hard,     
  • 7-extremely difficult.   

     We’d like to get to a point where you can keep your score between 3-5

Be sure to write your scores down in your training log book.

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