Monday, April 16, 2012
Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals!
1. 6-8 glasses of water 5 days a week
2. Track all Food 7 days a week
3. Cardio 6 days a week
4. ST 2 days a week
5. Weigh-in 1 time a week on Wednesdays
6. Check in with teams at least 3 times a week
I can do this!
Wednesday, April 11, 2012
G O A L
G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals! Of course, Spark has some ideas www.sparkpeople.com/resource/fitness
_articles.asp?id=1595 Write your goals down and earn 20 points (one time only)
O - ON TRACK! Your goal this weekend is to TRACK your food. Either on Spark, another online tracking program or in a personal journal (10 points per day you write down EVERYTHING you eat - BONUS 10 points per day each day you MEET one or more of your nutrition goals - # veggies, calorie range, sodium range, fiber range)
A = AGUA Get at least 8 8oz waters in each day. Water will help Rev that Metabolism into High Gear! Anyone can do this even if you are on vacation or not able to be online or whatever other reason you can come up with. (10pts/day)
L - LAST, but not least (yeah, that's cheating, but GOAM didn't work for me), MOVE! This weekend, let's try and spend some QUALITY time with our sneakers. Use the Rate of Perceived Exertion (RPE) scale in this article: www.sparkpeople.com/resource/fitness
_articles.asp?id=1044 and get at least 15 minutes of exercise in the mid range (meaning that your heart rate is up and you feel like you are working pretty hard! Between 5-7 on a scale of 1 [resting] to 10 [maximal exertion]) (10pts/day)
G is a one time 20 points, but for O - L, here's your tracker:
ON TRACK: F _/10 S _/10 S_/10 M _/10 = 0/40 (track all food)
ON TRACK BONUS: F _/10 S _/10 S_/10 M _/10 = 0/40 (meet a nutrition goal)
AGUA: F _/10 S _/10 S_/10 M _/10 = 0/40 (8 8oz glasses water)
LET'S MOVE IT: F _/10 S 10/10 S10/10 M _/10 = 20/40
TOTAL: 40 / 180
Friday, April 06, 2012
SET - our WEEKEND Challenge:
S - SWEAT - Get at least 20 minutes of intentional exercise* 20 pts per day
E - ENGAGE - Post at least once a day in either the Challenge Hall or Clubhouse 20 pts per day
T - TRACK your food each day (on Spark, journal or other nutrition website) 20 pts per day
* Intentional exercise is deliberate exercise that either gets your heart rate up for an extended period (for example, cardio for 10+ minutes) or works your muscles to exhaustion (toning exercises or lifting weights). Brisk walking counts, shopping doesn't. Cutting grass using a push mower might count (if it's challenging for you), but a riding mower doesn't.
Each day you get the maximum points (60), you get a bonus of 40 points. Maximum for challenge is 400 points
SWEAT: F 0/20 S 20/20 S 20/20 M _/20 = _/80
ENGAGE: F 20/20 S 20/20 S 20/20 M _/20 = _/80
TRACK: F 20/20 S 20/20 S 0/20 M _/20 = _/80
BONUS: F 0/40 S 40/40 S 0/40 M _/40 = _/160
TOTAL: __ / 400
Friday, January 13, 2012
Putting this in blog because I need it front and center as a constant reminder and for accountability!
WEEKEND CHALLENGE WEEK 1: The Select FEW
Food - Earn 1 point for tracking and an additional 1 point for staying in range
Exercise - Earn 1 point for every 30 minutes, up to 90 minutes per day
Water - Earn 1 point each day for 8 glasses of water
1 point daily bonus for doing all of the following:
* staying in range
* Minimum 30 minutes exercise
* 8 waters
An additional 5 points for earning all daily bonus point for each of the 4 days.
Weekend Challenge #1 - The Select FEW:
F - Food (tracking=1, in range=1): 2 Exercise (30min=1, up to 3 pts): 0 Water(1): 1 Bonus(+1):
S - Food (tracking=1, in range=1): 1 (tracking) Exercise (30min=1, up to 3 pts): 0 Water(1): 1 Bonus(+1):
S - Food (tracking=1, in range=1): 2 Exercise (30min=1, up to 3 pts): 1 Water(1): 0 Bonus(+1):
M - Food (tracking=1, in range=1): Exercise (30min=1, up to 3 pts): Water(1): Bonus(+1):
Mega Bonus(+5) for Bonus F-M:
Wednesday, January 04, 2012
If you spark people healthy reflections email everyday, you got this one yesterday (Jan 3). The quote is this:
Animal crackers, and cocoa to drink. That is the finest of suppers, I think; when I'm grown up and can have what I please I think I shall always insist upon these.
- Christopher Morley
The message of the email was simple. Find ways to indulge yourself in a healthy way. very good and very cool.
What I thought when I first read that quote...well THAT is exactly what got me where I am today! I have insisted on eating the way I did as a child. They way I did when my metabolism was like the Road Runner! Those days are long gone, I think it is time for me (at age almost 39) to grow up.
Oh don't get me wrong, I am all for having fun and partying but like Dr Phil used to say (or does he still say it?) I don't have to have the party in my mouth!
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