November is the month of not only giving thanks - obviously - but it's an even better time to focus on giving PLANKS! Actually, it's great to do both, which is why the November Challenge is 30 Days of Thanks/Planks Giving! You are welcome to join us in November for a 30 day Plank Challenge. While you’re down in said Plank is a great time to reflect on the many things you have to be thankful for in your life. The time is going to pass quickly so you might as well go ahead and make the most of it.

This group challenge starts on Thursday, November 1 with a 10-second plank. Then day-by-day, you'll work on building your strength as you hold your plank for a little longer each time using the chart below:

To join in, just start planking! I'll be doing my planks around 7:00 am each day and plan on sharing them via Facebook Live. You are invited to join me in the morning or save the video for later so you don't feel like you're doing them alone. You are also welcome to share your success and your gratitude on the Legacy Life Fitness Facebook page! Now only will this help strengthen your core, but it will also strengthen your positive attitude about life! We all experience life's struggles, but there is also a lot we can be thankful for... sometimes we just need to look a little harder.

This three-week challenge has been designed to keep you focused on building a better you before the holidays. Continuing any “diet” or “cut” for too long can slow your rate of progress, which is why this challenge will be short-and-sweet!

What’s included:

• Before/after measurements
• Before/after progress photos
• Daily workout routine
• Custom meal plan
• Weekly Facebook Live check-in
• Tips and advice to maximize your challenge
• Exclusive access to private Facebook Group for accountability

The 21-Day Legacy Challenge is only $25 per week for all of the custom, hands-on coaching!

Contact Bryce Atkins to sign up for your initial consultation by October 31 to participate!

*Individual results are not guaranteed. Any results achieved are based on individual factors and commitment to the program. Bryce Atkins is a Certified Personal Trainer and Sports Nutritionist, not a doctor or dietician. Each individual assumes all risk by participating in this challenge.

After receiving a special request on New Year's Eve for more fitness challenges, we will be bringing back our "monthly fitness challenge" to incorporate into your routine. While you may not be entered to win a specific prize, your reward will be getting stronger each time you complete it! (Of course that's what a fitness professional would say...)

Your daily workout routine:

First, hit 15 minutes of cardio every day. This could include any low-intensity, steady-state movement such as going for a walk outside, walking on the treadmill, or walking around your house. You could bump-up your heart rate with a moderate level of activity such as cycling or jogging. Or for those of you who want something more vigorous, you could perform several cycles of high-intensity interval training.

There's also a strength portion in addition to the cardio, our "10-10-20 bodyweight circuit". For January, this circuit includes:

• x10 bodyweight squats
• x10 push-ups
• x20 bicycle crunches

You can join the challenge by sharing your workout with us on the Legacy Life Fitness Facebook page!

We'd like to invite you to join us for our special FITMAS through CHRISTMAS holiday contest!

For the next 30 days (Nov. 24 – Dec. 24) you have a chance to enter our contest by performing at least 30 minutes of exercise and posting your workout to the Legacy Life Facebook page describing your routine. Every workout you do is worth one entry* into the contest. We'll also post "bonus challenges" every few days for you to have the chance at gaining additional entries. Then on December 25, we'll draw our winners via Facebook Live!

Contest prizes will include:

• $100 gift card to Dick’s Sporting Goods
• $100 jacked gift basket full of supplements
• $100 coupon good for Personal Training with Legacy Life Fitness

Plus, three lucky winners will get a little something extra this Christmas — you could be one of them! Remember to complete at least one 30-minute workout, then post it to our Facebook page.

Not sure what to do or where to start? Keep your eye out for workout ideas, plans, and videos to help you stay on track through the holidays!

Bonus fitness challenges for additional entries:

• Day 2: Complete 100 body weight squats plus 100 body weight push-ups! You can do these in any set/rep scheme you want, and there is no time limit. (For example, I did mine in supersets of 10 squats & 10 push-ups with a short break between each set, with a final time of 13:39.)
• Day 5: Get 7+ hours of sleep tonight to ensure you're getting plenty of rest during this fun, yet stressful holiday season.
• Day 10: It's Sunday will be another beautiful day, day 10's bonus challenge is to do at least part of your workout outside. Get out and enjoy some fresh air to earn two entries today!
• Day 12: Go up (or down) 25 flights of stairs. You can do them in your house, office, or on the stairclimber at the gym.
• Day 15: Get your greens in! Eat at least five servings of vegetables... and by "five" I mean five, 3 oz servings of real food that does not come from a drink supplement. The ole fashioned, straight-from-the-Earth kind. You may try something new, incporate a variety of colors throughout the day, or stick to what you like. Either way just eat those veggies!

*Limit one (1) entry per person, per day.