Why "Showing Up" is 80% of the Battle
Welcome to Week 1 of the Beau Monde Spring to Summer Challenge, “Drop it like it’s Summer!” Whether you’re here to lose weight, gain energy, or simply find a routine that sticks, you’ve already taken the hardest step: You decided to start.
There is a famous saying that "showing up is 80% of the battle." In the first week of a fitness journey, your biggest opponent isn't the treadmill or the dumbbells, it’s your own couch. Consistency is the secret sauce. You don’t need to be the fastest or the strongest today; you just need to be present.
This week, our theme is Build. We aren't rebuilding Rome in a day; we are building a habit. If you can commit to walking through those gym doors, you’ve already won.
Week 1 Workout: The "Foundation" Routine
Focus: Endurance and Mobility
This routine is designed for beginners to get the heart rate up and the body moving without needing complex equipment.
1. Cardio (30 Minutes)
- The Goal: Steady-state movement
- Options: A brisk walk on a slight incline treadmill, a light jog, or the elliptical
- Intensity: You should be breathing heavily but still able to speak a short sentence
2. Dynamic Stretching (5-7 Minutes)
- Arm Circles: 15 reps forward and backward
- Leg Swings: 15 reps per leg (hold onto a wall for balance)
- Cat-Cow Stretch: 10 reps to wake up the spine
- Torso Twists: 20 reps total
3. Calisthenics Circuit (3 Rounds) Perform these using only your body weight. Rest 60 seconds between rounds.
- Bodyweight Squats: 12 reps (Focus on sitting back into your heels)
- Incline Push-Ups: 10 reps (Use a bench or a sturdy bar to make it beginner-friendly)
- Walking Lunges: 10 reps per leg
- Plank Hold: 20–30 seconds
- Glute Bridges: 15 reps (Squeeze at the top!)
Did You Know?
Proper hydration is the fuel for your weight loss. When you’re dehydrated, your metabolism slows down, and your body often confuses thirst with hunger!
How much water should you drink? While the "8 glasses a day" rule is popular, your needs actually depend on your size. A good baseline is to drink 0.5 oz to 1 oz of water for each pound you weigh.
Weight (lbs)
Recommended Daily Water (ounces)
Approx. Cups
120 lbs: 60 - 120 oz or 7 - 15 cups
150 lbs: 75 - 150 oz or 9 - 18 cups
180 lbs: 90 - 180 oz or 11 - 22 cups
200+ lbs: 100 - 200 oz or 12 - 25 cups
Pro Tip: If you are working out intensely at Beau Monde, add an extra 12–16 ounces to account for sweat!
Your Week-1 Milestone: The "Power of 3"
To stay in the running for our $500 Visa Gift Card + $250 Wellness Basket, you need to track your progress!
- Goal: Visit the gym 3 times this week.
May the fourth be with you... and your fitness goals! See you at the gym!
