It’s week four! Can you believe it?

This week is important because if you keep up with what you’re doing by the end of this week, that will mean you’ve been exercising for three weeks straight. That’s 21 days!

Meng Manapul-Peret says, “Stick with what you have been doing!”

“Make fitness a lifestyle and not just a temporal goal,” says coach Algie Carlos.

And according to him, week four is also a good time to reassess your goal.

“Challenge yourself. Look for ways to test yourself at how far you’ve gone after the first weeks. You’ll be surprised and find motivation in that,” said coach/trainer Luis “Degu” de Guzman.

This week is also the chance to add lifting weights to your workout if you haven’t already. Coach Algie says that if you don’t have the equipment yet, you can get creative. “You can use the things in your house like gallons of water, chairs, books, bags, etc.”

Invest in fitness

But, like Meng said last week, you should be willing to invest in fitness.

Coach Algie says, “Instead of buying coffee or pizza, why don’t you invest in equipment that can help you to have a stronger body?”

You can do it little by little, he says. “Start with dumbbells, bands, ab rollers.”

Mel Tiglao says, “These will help you reach your goals and achieve more muscle gains. Those water jugs have their limits. Start with a dumbbell set, kettle bell, yoga mat, ab roller if you still don’t have one and a barbell set. They will be worth it because you will be using them 3 to 4x a week.”

And you’ll actually enjoy using them. Mel says, “Your body is now craving for more even if the idea scares you. You are getting stronger and in need of more challenges. You can’t wait until your next session because even if you suffer during your workout, the feeling of accomplishment after is the best reward after no matter how exhausted, sweaty and sore you are.”

Charyn Lim sees new equipment as a reward for the hard work you’ve done. “Get that pair of leggings you’ve been eyeing, or that new equipment for your home gym or maybe takeout from your favorite restaurant for your well-deserved cheat meal.”

And keep moving.

Meng says, “If you are consistent, your body will look for it—the pump, the victory feeling after a workout—and hopefully, your body will crave it.”

Discipline is essential as you move forward. Charyn says, “Discipline will take you places motivation can’t. Reminding yourself of your ‘why’ is a powerful tool to push yourself, but adding the workout into your daily routine is the magic! It will take time—and lots of phone alarms!—at first, but eventually, your body will adapt and it won’t feel like a complete day if you didn’t get to sweat. Remember, there will always be bad and challenging days, but never punish yourself. Just pick yourself up and get back on the field.”

Degu says, “Find something you love, do not grind yourself to the ground and burn yourself out early on. Enjoy and trust the process.”

We’re done with our four weeks but this is by no means the end. Your fitness journey is just getting started. Always remember that we’re cheering you on, especially on the most challenging days. You’ve got this! INQ