Biggest Loser Sun-sational Summer 2013 Challenge
Week 1 Breakfast Week!
Lets kick off the Summer ITC's off with a nutritional breakfast week.....
Everyone should know that Breakfast is the most Important Meal of the day! When one skips Breakfast it lowers insulin sensitivity, raises bad LDL Cholesterol and total Cholesterol and can lead to higher energy intake aka over-eating! So enjoy a healthy start to your day with this weeks ITC. Remember a Muffin and Coffee alone is not "breakfast"
ITC ONE Point - Eat a Well Balanced Breakfast at least 4 of 7 days this week. Make sure to include a source of Fiber and Protein and within the meal.
Bonus ITC Point - In a blog or on a team thread post a healthy breakfast idea or recipe. Leaders set up a thread for your members to post a healthy breakfast idea or recipe for those members who might not want to blog. (earn one Bonus point for posting ONE healthy breakfast idea)
WEEK 2 ---WATER IN - WATER OUT:)
Drink at least 6 - 8 ounce glasses of water every day this week. (earn 1 ITC point for each member that drinks SIX 6 ounce glasses of water a day)
BONUS -Now, if you're drinking your water as you should be, you are visiting the "restroom" fairly often. On 3 of 7 days .... Before you leave the bathroom, perform at least 3 simple exercise moves before opening that door! Yes on those 3 days every time you go but we will let you off the hook at night...lol Dont want you to get too wide awake...lol keep the moves simple - side bends, wall pushups, calf raises....there are many other simple ones. You will only be doing one exercise 3 times. 3 wall pushups or 3 calf raises and so on. (earn 1 bonus point per member that does the bonus for 3 days)
Thanks Orange (formerly Golden) (back by request from Sapphire)
WEEK 3 Fun in the Sun....
Get outside for some fun and health! Do an outside activity for 30 minutes, 3 days this week!
EXAMPLES of what you can do....just make it fun.
Fun with the family
Enjoy a meal outside
Go to a Farmer's market
Wash the car
Take some "summer" pics and post them on your team's photo link
Play with the dog
Bonus - Take a pic from one of your outside activities that made you smile and post it as your profile pic...or you can just post what you did....describe how it made you feel. Post a pic or post what you did to earn the bonus point.
WEEK 4 SUN-SATIONAL FREGGIES
Freggies" Take advantage of summer produce...Eat 5 servings of summer produce 4 of 7 days this week. (Veggies and/or fruit)
Healthy change Bonus...EATING
Share a recipe this week made with Summer Freggies with your team. Leader set up a thread where you team can post the recipes.
WEEK 5 RELAXATION
I dont know if many of us do Yoga or not but there are some really simple yoga moves to relax you. Lets give it a shot and who know you may start liking it...lol
-Yoga at sunrise (Do a simple relaxing yoga pose at the beginning of your day) (To earn one ITC point do one yoga pose at the beginning of 3 days)
Some Spark article on Yoga to help you learn:
8 Seated Yoga Poses You Can Do from a Chairwww.sparkpeople.com/resource/fitness_artic
8 Beginner Yoga Poseswww.sparkpeople.com/blog/blog.asp?post=8_b
10 Yoga Poses to Strengthen and Stretch www.sparkpeople.com/blog/blog.asp?post=flo
A Beginner's Guide to Yoga www.sparkpeople.com/resource/fitness_artic
Bonus: Do a relaxing yoga pose or breathing exercise before you sleep.
(Earn one Bonus point for doing one yoga pose for 3 nights)
WEEK 6 Swapportunity!
It's all about choices. Even small changes make a difference.
Track your food for the day. Make a change that will result in fewer calories. The change should result in fewer calories but still have quality nutrition. Post your change choice. Leaders set of a thread for your members to post their Swaps....
Olive oil in place of vegetable oil (healthy swap)
2 % Cheese for whole milk cheese...(lower calorie swap)
low fat frozen yogurt for ice cream ( healthy and lower calorie)
orange instead of that cookie (healthy swap)
Earn one ITC point if you swap and post for 3 days.
Bonus - Swap and post your swaps for 5 days and earn one Bonus Point.
WEEK 7 Share some Summer Lovin'
Leaders create a thread where you team can post that they did 5 teammates pages and post their positives about themselves. Also how many members on othere team they sent goodies to.
Members post a message of encouragement on the pages five or more of your teammates on their efforts this week. (earn one ITC point for each member that post 5 encouraging messages)
Bonus - pat yourself on the back - post something positive that you have done this week.
Earn one BONUS point if you have some thing positive to say about yourself.
Bonus Plus - give a goodie to someone on another Biggest Loser team (earn 5 BONUS PLUS points for EACH member on another team you send a goodie to.) These Bonus Plus points can get big ...start sending those goodies....woohoo
WEEK 8 - SPIN TO LOSE
Spin to Lose.....spin the SparkPoints wheel and do as many SETS of 10 reps of a strength exercise (of your choice) as you spin. If the number is big keep the exercise simple:
example...if the number is really bg you can cut it in half:
I spin 10 ....I do 10 sets of 10 rep of shoulder shrugs (100 shrugs total ) you can do these at one time or break it up through out the day.
Earn 1 ITC point if you SPIN FOR STRENGTH 3 days this week.
Bonus: (earn 1 bonus point if you SPIN FOR CARDIO 3 days this week)
Spin the Bonus Spark points wheel and do as many minutes of Cardio as you spin.
Do this 3 days this week
WEEK 9 - LAST CHANCE WORKOUT (remember you can do these with rest breaks)
A progressive challenge. We hear it can be better to do a little consistently rather than a lot once in awhile. We are getting stronger each day of the challenge we can do this....but remember you can alter this in anyway to meet your teams needs. (One ITC point for each member that completes days 1 -4)
Day 1 - 15 minutes of Strength
Day 2 - 20 minutes of cardio
Day 3 - 25 minutes of strength
Day 4 - 30 minutes of cardio
Stay with it we are getting more fit every day.
Bonus.... Continue the progressive challenge for 2 more days....
Day 5 - 35 minutes of strength
Day 6 - 40 minutes of cardio
Rest on Day 7 (One bonus point is earned for each member that completes days 5 - 7)
At night as you are getting ready for bed choose an uplifiting word for the following day. Then write a post or blog about any events that occurred that made you think of that word. Leaders make a thread for your members to post their words on. Post or blog on 3 separate days to earn the ITC point
Bonus: Revisit your word "post" and tell us how it changed your day or your mood. Did it make a difference? Post the revisit to earn one Bonus point.
Edited by: KPACE7 at: 5/18/2013 (14:17)
(¸.·´ (¸.·´ Karen ~ Missouri
“What lies behind us and what lies before us are small matters compared to what lies within us.” -Ralph Waldo Emerson