September Week 4 Mini Challenge
luvs_choc8
Posts: 788 Member
Monday Mini Challenge:
Food- stay below allowed calorie limit. Review your calorie intake and try to avoid empty calories such as food high in sugar.
Cardio- go for a 45 minute brisk walk/ jog. Make sure to get your heart rate up.
Strength- 125 crunches (three different kinds)
Water: Drink at least 64 ozs
Tuesday Mini Challenge:
Food- Eat at least 6 times today. Have 3 main meals and 3 snacks of less that 100 calories each.
Cardio- Do some sort of exercise/aerobic activity. There are lots of free videos on you tube or exercisetv.com
Strength- Do 10 sets of 10 bicep curls with a forward lunge.
Water: Drink at least 64ozs
Wednesday Mini Challenge:
Food- Substitute one bad choice in your diet with 1 or 2 good choices. (ie grapes instead of cookies, carrot sticks instead of chips)
Cardio- do an interval work out. start with 5 minute warm up, the alternate 30 seconds jog/run with 1 minute walk (at least 8 times)
Strength- Do 10 sets of 10 push ups at your level
Water: Drink at least 64ozs
Thursday Mini Challenge:
Food- Carb Reduction. For one day cut your carbs in half and try to consume the majority of your carbs before your evening meal. Make sure they are good carbs.
Cardio/Strength- Circuit Training, Do the following circuit three times. 25 jumping jacks, 25 sit ups, 25 tricep kick backs.
Water: Drink at least 64ozs
Friday Mini Challenge:
Food- Sodium reduction. Try to decrease your sodium by 500mg.
Cardio- Do 30 - 45 minutes jump rope/stairs/jog on the spot etc. Anything that will get your heart rate up.
Strength- Core burning. Lets do 25 sit-ups and then roll over and do (10) 30 second planks. Do this 4 times
Water: Drink at least 64ozs
Saturday Mini Challenge:
Food- Make sure you are not snacking on bad foods. Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc)
Cardio/Strength- Today is a good day to treat yourself. Maybe go for a stroll in the mall, spend some time with your family at the park, Do something that you enjoy doing.
Water: Drink at least 64ozs
Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume.
Cardio/Strength- we all deserve a day of rest and relaxation so today is that day.
Water: Drink at least 64ozs
Please note that this is just a guide-line. I am by no means a professional in diet nor exercise and what I state here are things that I have learned and tried through my year long journey. Please go at your pace but make sure you challenge yourself. You will see results. This is all about supporting each other through some of the toughest days and celebrating our successes. Good luck to all of you and I hope you have a great week.
Keep smiling
Food- stay below allowed calorie limit. Review your calorie intake and try to avoid empty calories such as food high in sugar.
Cardio- go for a 45 minute brisk walk/ jog. Make sure to get your heart rate up.
Strength- 125 crunches (three different kinds)
Water: Drink at least 64 ozs
Tuesday Mini Challenge:
Food- Eat at least 6 times today. Have 3 main meals and 3 snacks of less that 100 calories each.
Cardio- Do some sort of exercise/aerobic activity. There are lots of free videos on you tube or exercisetv.com
Strength- Do 10 sets of 10 bicep curls with a forward lunge.
Water: Drink at least 64ozs
Wednesday Mini Challenge:
Food- Substitute one bad choice in your diet with 1 or 2 good choices. (ie grapes instead of cookies, carrot sticks instead of chips)
Cardio- do an interval work out. start with 5 minute warm up, the alternate 30 seconds jog/run with 1 minute walk (at least 8 times)
Strength- Do 10 sets of 10 push ups at your level
Water: Drink at least 64ozs
Thursday Mini Challenge:
Food- Carb Reduction. For one day cut your carbs in half and try to consume the majority of your carbs before your evening meal. Make sure they are good carbs.
Cardio/Strength- Circuit Training, Do the following circuit three times. 25 jumping jacks, 25 sit ups, 25 tricep kick backs.
Water: Drink at least 64ozs
Friday Mini Challenge:
Food- Sodium reduction. Try to decrease your sodium by 500mg.
Cardio- Do 30 - 45 minutes jump rope/stairs/jog on the spot etc. Anything that will get your heart rate up.
Strength- Core burning. Lets do 25 sit-ups and then roll over and do (10) 30 second planks. Do this 4 times
Water: Drink at least 64ozs
Saturday Mini Challenge:
Food- Make sure you are not snacking on bad foods. Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc)
Cardio/Strength- Today is a good day to treat yourself. Maybe go for a stroll in the mall, spend some time with your family at the park, Do something that you enjoy doing.
Water: Drink at least 64ozs
Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume.
Cardio/Strength- we all deserve a day of rest and relaxation so today is that day.
Water: Drink at least 64ozs
Please note that this is just a guide-line. I am by no means a professional in diet nor exercise and what I state here are things that I have learned and tried through my year long journey. Please go at your pace but make sure you challenge yourself. You will see results. This is all about supporting each other through some of the toughest days and celebrating our successes. Good luck to all of you and I hope you have a great week.
Keep smiling
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