How to Slay With Shay: Preparing for 4 Weeks of Focus
If you’ve ever wondered what celebrities do to stay fit, you can now experience it first-hand! 4 Weeks of Focus is an Openfit-exclusive program that gives you the chance to work out with actress and entrepreneur Shay Mitchell.
Like many of us, Shay’s had her ups and downs with sticking to her fitness routine. But now she’s ready to get back on track and commit to a healthier and more active lifestyle… and she’s bringing you along for the ride! Join Shay and her accountability partner, Steph Shep, as they go through 30-minute workouts five days a week, coached by Openfit trainer Kelsey Heenan.
Whether you’re looking to slim down, build muscle, or get stronger, the program consists of full-body HIIT and strength training exercises that can help you get in shape.
Ready to jump in? Here are Kelsey’s top four tips to help you prepare for your very own 4 Weeks of Focus.
1. Find an Accountability Partner
Holding yourself accountable is key to reaching your fitness goals and developing a new routine. But even the strongest-willed people need some extra motivation every now and then. That’s why it’s important to have an accountability partner! You can push each other to knock out these workouts and finish each exercise strong, especially when you feel like you have nothing left in the tank.
This doesn’t mean you have to go out looking for partners on the street. If there’s no one in-person to join you, you can find your very own support group with the 4 Weeks of Focus and Openfit Teammates Facebook groups.
These communities are filled with people just like you, trying their best to get in the best shape of their lives. You can share tips and advice, receive encouragement, and stay updated on how everyone is progressing through their workouts. Kelsey and Shay even pop in from time to time to give their support!
2. Prep Your Equipment and (Head)Space
To help you stay as focused as possible for these four weeks, we’re keeping the equipment to a minimum. This will allow you to challenge your body with a few key tools, and also keep a clear workout space.
In addition to your physical surroundings, try to also get into the right headspace before you start. With the right mindset, you can accomplish so much. As you’ll often hear Kelsey say, “You’re so much stronger than you think you are!”
Here are a few pointers on how to get set up:
If your home gym is still a work in progress, don’t worry — you won’t need any fancy gym equipment for these workouts. In fact, you can even use some homemade weights from what you have lying around the house (Yes, we’re totally making ketchup bottle weights a thing).
- One pair of light-medium dumbbells
- One pair of medium-heavy dumbbells
- Yoga mat
It’s important to have a dedicated workout space for yourself so that you can move freely, comfortably, and safely. Here are a few things to keep in mind:
- Ideally, your floor space should be the size of at least two yoga mats to give you some room to move around.
- If you have a yoga mat, set it to the side until you need to use it.
- Set up your streaming device (phone, computer, or tablet) in a place where you can clearly see the screen, allowing you to follow along easily. If you have space to work out in front of a TV, you can also play the workouts on the big screen!
- Have a water bottle handy to stay hydrated.
- Use natural or overhead lighting and a mirror to keep an eye on your form.
If you can, Kelsey recommends you to choose a spot in your home that helps you feel inspired and calm. You’ll want to make sure that you’re not just going through the motions during these workouts (it’s called 4 Weeks of Focus for a reason!). Try your best to be in-tune with how your body is feeling during these exercises in order to maximize your results.
To do that, here are some tips from Kelsey:
- Start by sitting in your space and take deep breaths for a few minutes to calm your mind and body.
- Read your list of goals and intentions
- Look in your mirror and say a few words of affirmation! Things like: “I am strong!” “I am going to crush this workout!” “I am focused and motivated!”
- Have your favorite artwork/handwritten motivational quotes on the walls.
3. Set Your Goals and Intentions
When you’re excited to get started, this part of the process might be easy to skip over. But to help you really get the most out of a program, it’s important to make a list of SMART goals for yourself — these are goals that are specific, measurable, attainable, realistic, and timely. Ultimately, you want to ask yourself why you’re doing these workouts and what you want to get out of them.
If your goals are to lose weight or slim down, it might also be helpful to snap a couple “before” pictures, so you can actually see how your body changes over the four weeks.
But numbers aren’t everything! The most underrated part of exercise is the way that it can make you feel: maybe you’re more energized throughout your day or the workouts are starting to feel a little easier. Either way, these kinds of non-scale victories can help remind you that what you’re doing is good for your body.
4. Choose the Perfect Fit
Last but not least: attire! The most important thing is that you’re wearing something that’s easy to move in and makes you feel good.
When you’re picking the best workout clothes for this program, try to opt for moisture-wicking fabrics (like nylon and spandex) that pull sweat away from your skin to maximize your body’s natural cooling mechanism. Look for clothes that are form fitted, but are stretchy enough to allow for full ranges of motion during the workout.
For those of you who are ballin’ on a budget or don’t want to spend fortunes on high-end brands, you can get some less expensive workout gear that’s still comfortable and stylish.