Thursday, April 26, 2012
BLC 19ís CHALLENGE WIDE WEEKEND CHALLENGE:
Excuse: ďI donít know what to doĒ
Friday 4/27 through Monday 4/30!!
This weekend the ENTIRE BLC will be busting through the ďI donít know what to doĒ EXCUSE with a JUST DO IT attitude! We all know the first step is the hardest. But unless we take that first step we wonít go anywhere. The simplest way to bust through this excuse is to JUST DO IT, just do SOMETHING, ANYTHING, just take that first step towards a healthier YOU and donít worry about being perfect. Once you get the feeling of feeling good youíll want to keep taking those steps and before you know it youíll be unstoppable and on your way to reaching your GOALS!!! PARTICIPATE IN YOUR JOURNEY!
JUST GET SPARKFRIENDS! Reach out for support! Your team is your greatest source of support these next 12 weeks so make friends.
~ Your captain will post a full team roster and you can compare it using this tool: www.sparkpeople.com/friend_lookup.as
p (50pts for Spark friending entire team)
JUST WRITE IT if you bite it! Write every bite! Donít worry about it looking perfect. Use any recording tool you are comfortable with. Paper/pencil, App, Spark, Cocktail napkin, bathroom mirror. (25pts per day) (BONUS 25pts each day IN Range)
JUST MOVE IT at least 20 min a day! Move it to lose it! Move your can anyway you can. Run, jog, walk, skip, jump, spin, step, aerobics, zumba, weights whatever gets your heart pumpin or your muscles burning. (25pts per 20 min. 40 min max per day) (BONUS 50pts for a 4 day streak of 20 minutes minimum)
JUST PLAN IT! ďHe who fails to plan, plans to failĒ ~ Proverb. Complete a personal blog on Spark or in a private journal. Write your plan for success over the next 12 weeks. Where do you want to be and how do you plan to get there? Make your goals SMART, Specific, Measurable, Attainable, Realistic, Trackable. (50pts one time) www.sparkpeople.com/resource/motivat
JUST PARTICIPATE! Participation not perfection is the key to getting it done. Donít let the evil perfection monster get the best of you! For each day you participate in ANY JUST DO IT category you can take a BONUS!! (50pts per day)
We always encourage either MODIFICATION *or* SUBSTITUTIONS for anything that you physically/medically can't do. Please discuss with your captain any limitations you may have. Now, it's a whole different story if you say, for example, "i don't like lunges, I'll sub in squats"... Nope! No good! Chances are if you avoid an exercise because you 'don't like it', it's an exercise that you SHOULD be doing to improve on! (Personally, i despise lunges, lol!)
Thursday, April 26, 2012
TNT = Tone 'n Tighten
If you are not adding strength training to your fitness rotation, you need to be!! There are so many benefits to strength training included an increasing your metabolic rate (this increases the number of calories you burn on a daily basis), increasing and restoring bone density, increasing lean muscle mass (don't worry, you won't get bulky, you just don't have enough testosterone in your system for this), injury prevention, improving balance and aging gracefully (and who doesn't want that?).
When using weights, you want to be using a heavy enough weight that you are fatigued after 10-12 reps. That last rep should be a challenge to finish.
We are going to get a good START with strength training today. Remember, if you aren't sure of what exercises to do, Sparkpeople has a great library of exercises:
S: Start with a warm up
T: Train the lower body: 2 sets of 10 reps of lower body exercises
A: Ab-solutely: 2 sets of 10 reps of ab exercises
R: Round It out with the upper body: 2 sets of 10 reps of upper boy exercise
T: Take time to stretch: stretch each muscle you worked for 20-30 seconds.
(10 points for each letter.)
Tracking: S (10/10) T (10/10) A (10/10) R (10/10) T (10/10) = Total (50/50)
Things to remember:
~ To prevent muscle imbalance, you must do a rep on each side of the body to count as one rep. Example: If you do alternating bicep curls, a curl on the right arm and a curl on the left arm equals one full rep.
~ TRY to post your TNT points by 5 p.m. (your time) Friday but absolutely no later than midnight.
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
Get An Email Alert Each Time LIZZYP609 Posts