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AY_BEAUTIFUL89's Photo AY_BEAUTIFUL89 SparkPoints: (39,407)
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1/26/14 2:29 A

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Weekly Challenge (January 26th – February 1st)

emoticon VEGGIE IT UP AND STRUT YOUR STUFF!! emoticon

I. Sunday (January 26th) (Cardio Day)
a. Fitness
i. Walk/Jog for at least 15 minutes
ii. 50 Jumping Jacks (100 for advanced)
iii. 25 Squats (Jump Squats for advanced)
b. Health
i. 2 servings of “green” vegetables
ii. NO FRIED FOODS, FAST FOODS, OR DESSERTS
iii. 36 ounces of water

II. Monday (January 27th)
a. Fitness
i. You may relax today
b. Nutrition
i. Between 60 and 100 ounces of water
ii. 3 servings of vegetables

III. Tuesday (January 28th) (Cardio and Strength)
a. Fitness
i. 10-20 minute interval walking/jogging
1. Try alternating between walking and sprinting. If you cannot run, alternate between brisk walking and regular walking.
ii. 25 squats
iii. 25-50 pushups (may be wall pushups if needed)
iv. 20-45 sit ups, bicycle crunches or torso twists (optional)
b. Nutrition:
i. At least 5 cups (40 ounces) of water
ii. Try something NEW!! Pick a new fruit or veggie and try it out!!
iii. 3 servings of vegetables

IV. Wednesday (January 29th)
a. Fitness
i. 20 minutes of low impact activities
1. Walking
2. Swimming
3. Yoga, Tai Chi, Pilates, etc.
4. Elliptical
5. Golf
6. Etc.
b. Nutrition
i. Between 48 and 100 ounces of water
ii. 3-4 servings of vegetables

V. Thursday (January 30th)
a. Fitness
i. House Chores! OH MY!! – Pick house chore(s) to do for at least 30 minutes.
1. Mow the lawn
2. Washing dishes
3. Washing Clothes
4. Vacuum, Sweep, Mop
5. Etc.
b. Nutrition
i. Veggies for Breakfast – Jumpstart your day by incorporating vegetables into your morning meal!
ii. 3-5 servings of vegetables
iii. At least 6 cups (36 ounces) of water

VI. Friday (January 31st: “Chill” Day)
a. Fitness
i. Workout Tape/DVD – complete at least 20 minutes of any workout tape either within your home, or wherever you choose.
b. Nutrition
i. Vegetable dish: Time to pull out the cook books! See if you can find a nice vegetable recipe to make. Eating veggies can be fun!!
ii. At least 6-8 cups (48-64 ounces) of water

VII. Saturday (February 1st) (Cardio Day)
a. Fitness
i. Complete a 20-30 minute walk or jog
ii. 20 Jumping Jacks (100 for advanced)
iii. 20 Squats (Jump Squats for advanced)
iv. 20 Pushups
v. 20 Sit Ups, Bicycle Crunches, or Torso Twists
b. Nutrition
i. 4-5 servings of vegetables
ii. At least 36 ounces of water
c. Team Participation
i. Post within Team Forum (or on huddle wall)
d. Make sure to pick up a pair of dumbbells for the following weeks

Anna, **God Strengthens Me**


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