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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
1/13/14 5:55 P

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Today's workout was great!! Really intense since it's been a while!! I'm trying to condition, so I ran a mile for my warm up. Did what I could on the weight machines. I'm ending today with a little Just Dance!!

Anna, **God Strengthens Me**


 Pounds lost: 1.0 
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1.75
3.5
5.25
7
AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
Fitness Minutes: (9,480)
Posts: 839
1/10/14 3:27 P

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Weekly Challenge (January 12th – January 18th)
emoticon HEALTHIER EATING emoticon

I. Sunday (January 12th)
a. Fitness
i. 0.5-2 mile walk (or jog)
ii. 3-5 minute stretch after walking
b. Nutrition
i. 5 small 300 to 500 calorie meals
c. Team Participation
i. Post within Team Forum (or on huddle wall)
d. Find 1 spark recipe (or healthy recipe) to cook for next week

II. Monday (January 13th)
a. Fitness
i. Warm Up: Choose a warm up of 5 to 10 mins. (e.g. jogging, light weights, etc.)
ii. Beginner: 1 set, Intermediate: 2-3 sets, Advanced: 4+ sets
1. 10 push ups
2. 15 squats
3. 10 tricep dips or extensions
4. 20 lateral leg raises (10 per leg)
5. 25 jumping jacks
6. 10 lunges (5 per side)
b. Nutrition
i. At least 40 ounces of water
ii. At least 2 servings of vegetables

III. Tuesday (January 14th)
a. Fitness
i. Pick any exercise of your choosing for today. (Must be active for at least 15 minutes.)
b. Nutrition
i. At least 40 ounces of water
ii. At least 2 servings of vegetables

IV. Wednesday (January 15th)
a. Fitness
i. 1 mile brisk walk (or jog)
1. Challenge: 1 mile in 10-13 minutes
ii. 2-3 sets of the following:
1. 30 sec core plank
2. 15 side sit ups (per side)
3. 20 bicycle crunches
4. 30 sec side plank (both sides)
b. Nutrition
i. At least 40 ounces of water
ii. FREE DAY: Eat what you’d like, as long as you stay within your calorie range. (i.e. don’t go overboard.)

V. Thursday (January 16th)
a. Fitness
i. No elevators, escalators, etc.
ii. Park as far as you safely can
1. Modified: Walk at least 5,000 steps today
b. Nutrition
i. At least 6 cups (48 ounces) of water
ii. 3 servings of vegetables and/or fruits

VI. Friday (January 17th)
a. Fitness
i. Warm Up: Choose your warm up.
ii. Beginner: 2 sets, Intermediate: 3-4 sets, Advanced: 5+ sets
1. 10 burpees
2. 15 toe touches (lie on your back w/legs up)
3. 20 core twists
4. 30-60 sec core plank
5. 30-60 sec side planks (both sides)
b. Nutrition
i. At least 5 cups (40 ounces) of water
ii. At least 2 servings of “green” vegetables

VII. Saturday (January 18th)
a. Fitness
i. Walk at any pace (at least 10 minutes)
b. Nutrition
i. 3 balanced meals
1. Breakfast: Start your day off right with a healthy and hearty breakfast!
a. Example: Oatmeal, boiled egg, piece of fruit, water
2. Dinner (Try to make this your lightest meal for the day)
ii. At least 30 ounces of water
c. Base Assessment tomorrow


Anna, **God Strengthens Me**


 Pounds lost: 1.0 
0
1.75
3.5
5.25
7
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