NOVEMBER to REMEMBER CHALLENGE - Open to all

juleseybaby

:bigsmile:

This challenge is written with the idea of working out in some way 6 out of 7 days per week (except the first week which is short – do your normal rest day schedule for week 1).

I have also included ‘nutrient’ challenges for every week. Week 1 is about calories and water. Week 2 is about carbs. Week 3 is about sodium. Week 4 is about water again because it is THAT IMPORTANT. The idea is to get you to pay attention to what is going on in your diary.

Week 1, Nov 1 to Nov 6 – Do your normal exercises.

*Be at or under calorie goal and drink at least 8 cups of water all week. The rest of the challenge will not be monitoring calories. This should accommodate those that may attempt zig-zagging or that incorporate a cheat day (Hello! Thanksgiving!!). HOWEVER, this is NOT an excuse to binge daily!!

Week 2, Nov 7 to Nov 13 – Add strength training to your routine on at least 3 days. If you already do strength training, increase weight, sets, or reps. Do 2 upper body workouts, 2 core workouts, and 2 lower body workouts on each of the 3 days. Links to ideas for strength training provided at bottom of this post.

*Keep your carbs at or below the recommended level all week.

Week 3, Nov 14 to Nov 20 – Continue cardio and strength training but add one new exercise that you have not done previously in this challenge. Choose wisely – because you will do this exercise EVERY DAY this week.

*Keep your sodium at or below the MFP recommended level all week.

Week 4, Nov 21 to Nov 27 – This is a tough week right? Thanksgiving is in full effect here. Continue the cardio and strength training – add one extra hour of cardio the day before or after Thanksgiving.

*Drink at least half your body weight in water ounces this week. (Come on – that’s easy. A 130 pound person would only drink 1 more ounce than the normal 8 cups per day.)

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Please keep in mind – I am NOT a professional trainer or nutritionist. Educate yourself or consult with a trainer or nutrition specialist if you feel the need.

Here are links to strength training ideas. For most exercises - I do 3 sets of 12. Modify as you like. Use appropriate weights.

UPPER
21’s - http://www.youtube.com/watch?v=dXc98BhRSyQ&feature=related
Tricep Kickbacks - http://www.youtube.com/watch?v=0UIZLA5yhiA
Lawnmowers - http://www.youtube.com/watch?v=UsFfPdd9DHU
Swimmers Press - http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related

CORE
Dumbbell Side Bends - http://www.sparkpeople.com/resource/exercises.asp?exercise=68
Crunches - http://www.sparkpeople.com/resource/exercises.asp?exercise=2
Woodchops - http://www.youtube.com/watch?v=FkhATg1-b9g
Superman - http://www.sparkpeople.com/resource/exercises.asp?exercise=191

LOWER
Split Squats - http://www.youtube.com/watch?v=AKe29tTKGyw&feature=related%20
Kick Squats - http://www.youtube.com/watch?v=WSu-wci9uTo%20
Standing Abduction - http://www.sparkpeople.com/resource/exercises.asp?exercise=121
Calf Raises - http://www.sparkpeople.com/resource/exercises.asp?exercise=123

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Weigh in once a week on Fridays. Just post here in the forum. If the thread gets too long – I will create a new one. The idea behind publicly tracking the weigh in is that you should either be maintaining or losing if you are following the challenge. If you don’t want to post your actual weight – you can post that you ‘maintained’ or ‘# pounds lost’.

Otherwise, keep track of your own progress and successes – use a spreadsheet or just make notes in your exercise and food diaries. (e.g. ‘Today I kept my sodium under the MFP levels.’ OR… ‘This week I incorporated a new cardio exercise – ZUMBA!’)
The person with the most solid results gets bragging rights. This is not about points. This is about health. Now get to it!!

shanna0413

ok im in. gonna give it my best shot! good luck everyone!

juleseybaby

bump...

Any other takers??

shanna0413

whooo weigh in day tomarrow. good luck!

shanna0413

222 this morning. at least i mantained instead of gaining. im gonna work harder this coming week.

juleseybaby

Thanks for joining Shanna! Looks like it is just the two of us.

Bahhhhh! I don't like my weigh-in because it means I have to change my ticker... Even though it is mostly water probably due to excessive sodium. 238 - frick! And I didn't do it ANY favors today... and I STILL won't be doing it any favors tonight!! Thank goodness I set up the week 3 nutrition challenge to be at or below sodium levels.

shanna0413

lol since starting i have really been looking at my sodium levels, trying to get ready for the week we watch it. i didnt have sodium set on my nutrients to show, so i didnt realize how high mine was. im noticing a lot of my friends dont have the sodium visible on theirs either, so its hard for me to see what foods they eat to keep sodum low. im gonna keep tryinh though. im lookinf for lower sodium alternatives to tuna and peanut butter ( 2 of my favorite foods lol)

juleseybaby

I am the one that set this up... and now I am like 'WHAT THE HECK WAS I THINKING???' :laugh:

Not so much the exercise... but the carbs and the sodium. Dangit!! This week is gonna be rough but we can DO IT!!

shanna0413

lol we will just stay strong!!!!