Week 11 - All in One Place

NUTRITION
1. Track every bite!

2. Eat one of each of the colors of the rainbow. Make sure you include red, orange, yellow, green, blue and purple. There are all sorts of articles about this online.

3. Update your fitness goals (click on My Fitness and at the top is a link to "Change Fitness Goals") and meet your Nutritional Goals 4x this week for 1 point.

4. Read these articles about whole grains, make a whole grain recipe, and report back.
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=747
recipes.sparkpeople.com/
articles.asp?id=410
Here is some info on the easiest ways to cook whole grains:
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=1025

5. Take this quiz about building muscle:
www.sparkpeople.com/reso
urce/quizzes_start.asp?qui
zid=56
Read the following articles:
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=627
www.sparkpeople.com/reso
urce/nutrition_articles.as
p?id=631
Write a blog about what you have learned you need to change regarding nutrition.

STRENGTH
1) Sun Salutation x5 days = 2 points
Ninja: 3 cycles, beginning to end.
JedI: 2 cycles, beginning to end.
Cheerleader: 1 cycle, beginning to end
yoga.about.com/od
/yogasequences/ss/sunsalut
esteps.htm

2) Moon Salutation x5 days = 2 points
Ninja: 3 cycles, beginning to end.
JedI: 2 cycles, beginning to end.
Cheerleader: 1 cycle, beginning to end
yoga.about.com/od
/yogasequences/ss/moonsala
ute.htm

3) Any Warrior Pose x6 days = 1 point
yoga.about.com/od
/yogaposes/a/warrior1.htm
yoga.about.com/od
/yogaposes/a/warrior2.htm
yoga.about.com/od
/yogaposes/a/warrior3.htm
Ninja: 5 breaths.
JedI: 4 breaths.
Cheerleader: 3 breaths

CARDIO
1) Get your 7 miles in.

2) Coach Nicole's 10 minute Jump Start video x 2 days = 1 point
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1038

3) Pick a sport, any sport. You can do the sport at home, at a gym, outside, inside, at a studio, based on a youtube video, etc. Pick a sport and do it for 20 minutes 3 days.

4) Scissor Kicks! Do 100 kicks per session x 3 days.
www.youtube.com/watch?v=
nWKTmFv76I8

5) Your favorite video or take a live class! Do it twice this week.