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HONYBADGER's Photo HONYBADGER Posts: 315
11/24/13 10:45 P

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This was a tough week for me didn't do it perfectly but I made sure I exercised everyday.

 Pounds lost: 32.0 
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8.25
16.5
24.75
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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
11/22/13 1:43 A

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Today I stuck to the challenge COMPLETELY!! I'm so proud of myself! Gotta stay on top of things before the holidays. I will be surrounded with food! l emoticon

Anna, **God Strengthens Me**


 Pounds lost: 1.0 
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1.75
3.5
5.25
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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
11/19/13 12:47 A

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Weekly Challenge (November 19th – November 25th)
“Work”out Now and “Eat” Later!!

I. Tuesday (November 19th) (Cardio Day) emoticon
a. Baseline Assessment: How many of each exercise can you do in 60 seconds?
i. Jumping Jacks
ii. Push Ups
iii. Sit Ups
iv. Squats javascript:void(0)
v. Step Ups
vi. Football Sprints
vii. Ski Jumps
b. Modified Base Assessment
i. One-Legged Jumping Jacks (Coach Nicole)
ii. Wall Push Ups
iii. Toe Touches (bend down and touch your toes)
iv. Sit down and stand ups (sit in a chair and stand back up again)
v. Knee Lifts
vi. Jog in place
vii. Step Overs (lay down some object and step over it)
c. Health
i. 8 cups of water


II. Wednesday (November 20th) emoticon
a. Fitness (Choose One. Complete a minimum of 20 mins. Aim for 30-60 mins)
i. Workout Tape/DVD – complete any workout tape either within your home, or wherever you choose.
ii. Wii Fit, Just Dance, or some other workout game
b. Nutrition
i. Between 60 and 100 ounces of water
ii. 3 servings of vegetables
iii. No fried foods, fast foods or foods with heavy cream


III. Thursday (November 21st) (Strength as Cardio) emoticon
a. Fitness
i. Warm Up
1. 15-25 jumping jacks
2. 20-40 squats
ii. 25-50 pushups (may be wall pushups if needed)
iii. 20-45 sit ups, bicycle crunches or torso twists
iv. 2 planks, 2 side planks (each side) (optional)
b. Nutrition:
i. At least 8 cups (64 ounces) of water
ii. No fried foods, fast foods or foods with heavy cream


IV. Friday (November 22nd) (Easy Day) emoticon
a. Fitness
i. BRISK Walk/Jog for at least 20 minutes
ii. (Alternative) Perform some mildly vigorous household chores for 15-20 minutes
b. Nutrition
i. Between 48 and 100 ounces of water
ii. 3-4 servings of vegetables
iii. No fried foods, fast foods or foods with heavy cream


V. Saturday (November 23rd) (Optional) emoticon
a. Fitness
i. Do What Feels Right!! – Today it’s all up to you. You may choose whether or not you wish to workout, as well as how long and how intense your workout should be. If you think you can do more, then push yourself. Also, listen to your body and slow down when you need to. Always STOP whenever you need to.
b. Nutrition
i. Calorie Range Check- Again, you have the freedom to choose your diet for today. Your only requirement is that you stay within your calorie range.
ii. 4 cups of water (That’s 2 bottles, 32 ounces, AT THE LEAST)
c. Team Participation
i. You may post your activities and meal choices for today.


VI. Sunday (November 24th) emoticon
a. Fitness
i. Warm Up: 5 minute jog (only walk if you must)
ii. 2-3 sets of the following:
1. 10 burpees (alternate: jump up then touch toes)
2. 10 jump squats (alternate: jumping jacks)
3. 10 regular pushups (alternate: modified or wall pushups)
4. 30 sec – 1 min plank (alternate: modified plank or 10 crunches)
5. 30 sec-1 min side plank (alternate: same as above)
6. 10-15 reverse crunches
7. 10 ski jumps (optional)
b. Nutrition
i. Plan Ahead: It’s time for some early Thanksgiving planning. Simply list what foods are most “detrimental” to your overall health/fitness goals. Look up some interesting facts about these foods (e.g. calories, saturated fat, etc.). This will help you to eat less of that food during the holidays.
ii. At least 6-8 cups (48-64 ounces) of water
iii. No fried foods, fast foods or foods with heavy cream


VII. Monday (November 25th)(Cardio Day) emoticon
a. Fitness
i. Warm Up: 10 minute walk
ii. Complete all exercises. May be spread throughout the day.
1. 100 jumping jacks
2. 25-50 crunches, sit ups or reverse crunches (pick 1 only)
3. 25-50 bicep curls (w/ dumbbells)
4. 25-50 tricep extensions (w/ dumbbells)
5. 25-50 squats
6. 5 30 sec-1 min supermans (optional)
b. Nutrition
i. 8 cups of water
ii. No fried foods, fast foods or foods with heavy cream
c. Team Participation
i. Post within Team Forum (or on huddle wall)

P.S. November 24th is NOT a "Chill" Day. Sorry for the typo in the email.

Anna, **God Strengthens Me**


 Pounds lost: 1.0 
0
1.75
3.5
5.25
7
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