November Week 4 Mini Challenge
luvs_choc8
Posts: 788 Member
Welcome to November Week 4
Monday Mini Challenge:
Food: stay within your calorie limit and make sure you are not eating empty calories. Give up one of your comfort foods today.
Cardio: do 30-60 minutes of increased heart rate activity. ( maybe a brisk walk or interval training)
Strength: it is crunch Monday- do 150 before midnight tonight. (3 different kinds)
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit. Try eating 6 smaller meals throughout the day with the higher calorie meal being breakfast. Try to not eat anything after 8pm..
Cardio: do 30-60 minutes of increased heart rate activity. (maybe take the stairs, or park farther from the door you use etc)
Strength: do 150 squats before midnight. Try some with weights.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try to decrease the amount of sodium you eat. Try having only home cooked meals today.
Cardio: do 30-60 minutes of increased heart rate activity. (5 minute warm-up, 1 minute jog, 1 minute walk, X10, 5 minute cool-down)
Strength: do 10 sets of 10 lateral arm raises with 3-5 lbs.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit. Make sure you eat at least 3 vegetables and 2 fruits.
Cardio: do 30-60 minutes of increased heart rate activity (maybe try an exercise DVD or free video on the web)
Strength: do 3 sets of 10 forward lunges, 3 sets of 10 side lunges and 3 sets of 10 back lunges.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to eat full amounts of protein. Examples are yogurt, nuts, tuna, etc
Cardio: do 30-60 minutes of increased heart rate activity today. Turn the music on or have a night out and do some dancing.
Strength: do 100 push-ups before midnight.
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: do 30-60 minutes if increased heart rate activity. (your choice)
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
Please remember to stretch before and after all exercises.
I am by no means a professional in the area of fitness or nutrition and everything I write here is what I have learned from reading posts and suggestions during my journey. Please remember to exercise at your own personal level to avoid any kind of injury.
Have a great week and Keep Smiling.
Monday Mini Challenge:
Food: stay within your calorie limit and make sure you are not eating empty calories. Give up one of your comfort foods today.
Cardio: do 30-60 minutes of increased heart rate activity. ( maybe a brisk walk or interval training)
Strength: it is crunch Monday- do 150 before midnight tonight. (3 different kinds)
Water: drink at least 64 ozs today.
Tuesday Mini Challenge.
Food: stay within your calorie limit. Try eating 6 smaller meals throughout the day with the higher calorie meal being breakfast. Try to not eat anything after 8pm..
Cardio: do 30-60 minutes of increased heart rate activity. (maybe take the stairs, or park farther from the door you use etc)
Strength: do 150 squats before midnight. Try some with weights.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try to decrease the amount of sodium you eat. Try having only home cooked meals today.
Cardio: do 30-60 minutes of increased heart rate activity. (5 minute warm-up, 1 minute jog, 1 minute walk, X10, 5 minute cool-down)
Strength: do 10 sets of 10 lateral arm raises with 3-5 lbs.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit. Make sure you eat at least 3 vegetables and 2 fruits.
Cardio: do 30-60 minutes of increased heart rate activity (maybe try an exercise DVD or free video on the web)
Strength: do 3 sets of 10 forward lunges, 3 sets of 10 side lunges and 3 sets of 10 back lunges.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to eat full amounts of protein. Examples are yogurt, nuts, tuna, etc
Cardio: do 30-60 minutes of increased heart rate activity today. Turn the music on or have a night out and do some dancing.
Strength: do 100 push-ups before midnight.
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: do 30-60 minutes if increased heart rate activity. (your choice)
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
Please remember to stretch before and after all exercises.
I am by no means a professional in the area of fitness or nutrition and everything I write here is what I have learned from reading posts and suggestions during my journey. Please remember to exercise at your own personal level to avoid any kind of injury.
Have a great week and Keep Smiling.
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