Thursday, January 23, 2014
Theme: Focus on Nutrition - Tracking emoticon
Several studies have found that those who track what they eat lose more weight than those who do not. This week we will be starting the habit of tracking. This can be tracking calories, points or eating a specific menu that you know does not exceed your plan. You can track on paper, spark or any other app or way that works for you. On the weekend the challenge will specifically include calorie tracking but if you track your way and can estimate the calories, that will still count. Or you may wish to calorie track for a day or two just to compare…
Habit - track your nutrition every day, report as # of days/7
Wacky Wednesday - GOYBAD fun… Post a GOYBAD, then dance to 3 others and post a GOALMET icon emoticon by the end of the day. Don’t forget to post your weight in the tracking thread and complete the tracking template for week 1!
emoticon Thursday - TnT (Tighten ‘n Tone) Complete at least 5 strength training exercises of at least 2 sets of 10 reps. Don’t have a regular strength training routine here are 2 great ones to get you started….
REGULAR 5 beginning ST exercises. www.shape.com/fitness/workouts
MODIFIED 5 chair exercises www.sparkpeople.com/resource/v
Complete the routine of your choice (minimum 5 exercises, 20 reps or equivalent) each 10 reps = 10 points, whole routine total of 100 points!
Freggie Friday: Eating healthy on a budget - Some people think it is expensive to eat healthy but here are some tips to eating healthier on a budget... www.choosemyplate.gov/food-gro
Stretch & Strengthen Saturday: Today we will stretch our face and neck... emoticon
Rest & Restore Sunday: For your quiet time today, focus on stress relief… www.huffingtonpost.com/dr-merc
Managing Manic Monday: Plan your meals for this week. Some people find planning and then checking it off an easier way to track.
RAISIING THE BAR LCW-Last Chance Workout
This week, we will start again at 20 minutes of intentional exercise-either cardio or strength training. However, research says that we need to continually think about challenging our bodies to do more. So, if your LCW workout last week was easy or not challenging, think about increasing the time by 10%. So, if you did the 20 minutes, try challenging your body to do just 10% more (or 22 minutes). I know that some did way more :)
20 minutes of intentional cardio or strength training: 50 pts
Bonus for raising the bar: by 10% 50 pts
by 20% 50 pts
by 30% 50 pts
by 40% 50 pts
by 50% 50 pts
Maximum points: 300 pts