Week 4 Mini Challenge
luvs_choc8
Posts: 788 Member
:flowerforyou: Monday Mini Challenge:
Food - keep your calories below your target amount. It might also be a good day to re-evaluate your targets. Are they working for you or do they need a little bit of tweeking. For the fun of it try eating everything today with the wrong hand (LOL)
Cardio - Do 30-45 minutes of increased heart rate activity (you choose).
Strength - Do 125 crunches (3 different styles)
Water- Drink at least 64 ozs of water today
:flowerforyou: Tuesday Mini Challenge:
Food - FAT!!! Watch the amount of fat you consume. Weight loss range is 55-77 grams or less of fat per day.
Choose lean meats, fish and poultry. Limit these to less than 6 ounces per day. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat milk, low-fat cottage cheese, and tuna fish packed in water. Choose skim or 1% milk. Enjoy low-fat cheeses (no more than 3 grams of fat per ounce) or nonfat cheeses or spreads. Try low-fat or fat-free versions of your favorite margarine, salad dressing, cream cheese, and mayonnaise.
When preparing foods: Trim all visible fat and remove the skin from poultry. Bake, broil, or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods. Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter, or cream-based sauces. Try plain, nonfat, or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you must limit the amount you use.
Cardio/Strength - Do a five minute walk in place warm up, then a one minute jog in place, then 10 squats. Repeat the jog and squats 8 more times and finish off with a five minute cool down.
Water- Drink at least 64 ozs of water today.
:flowerforyou: Wednesdsay Mini Challenge:
Food - Some people really like the sweets and others really like the salty. Sodium is one of those hidden demons. Like sugar it is in high amounts of many foods. The is especially true of processed food, boxed food, or eating out. Try to keep your sodium intake to below 2500. Drinking lots of fluid will help with higher sodium. **How salty are your tears or perspiration???
Cardio - Today pretend that the elevator and escalators wherever you go are broken. Take the stairs.
Strength- Do 10 sets of 10 pushups at your level (wall, desk, knee or toe)
Water- drink at least 64ozs of water today.
:flowerforyou: Thursday Mini Challenge:
Food - today we need to stay within our calorie limit but not under 1200. Make sure we are eating at least 2 fruits and 3 vegetables and some kind of protein at each meal.
Cardio - Do at least 30 minutes of increased heart rate activity. (Brisk walk, jumping jacks, elliptical etc). For people that are in a plateau it might be a good day to change things up a bit. Maybe add some intervals or try one of the free videos on ExerciseTV website.
Strength - Do 100 tricep kick-backs (50 each arm)
Water- drink at lesat 64 ozs today.
:flowerforyou: Friday Mini Challenge:
Food: Many people are struggling with snacks. One of the most important things at the early stages of our journey is to not have access to the trigger foods. Make sure you have lots of healthy snacks within easy reach. Try to make sure that snacks are not over 100 calories and try not to eat after 8 at night. So my challenge to you is to chose healthy snacks that are under 100 calories today and to close the kitchen at 8:00. Examples might be cut up vegetables, yogurt, fibre 1 (100 calorie) bars, piece of fruit, peanut butter on crackers,
Cardio: Go for a 30 minute brisk pace walk during your lunch break and enjoy the limited nice weather. Make sure to move fast enough to get your heart rate up.
Strength: Lunges with Biceps Curls. Lets shoot for 100 total (50 each leg) This is a full body challenge. It works your core, legs, and arms in one burning motion! You can do them with any weight you want…hand weights, soup cans, bottles of water, or milk jugs. You can break them up throughout the day or do them all at once.
Water- drink at least 64 ozs of water today.
:flowerforyou: 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 spend some time with loved ones. This may be your children, your parents, your siblings, your grand parents. Take a leisurely walk and enjoy life around you.
Water- drink 64 ozs of water today.
:flowerforyou: 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
Have a great week.
Keep smiling
Food - keep your calories below your target amount. It might also be a good day to re-evaluate your targets. Are they working for you or do they need a little bit of tweeking. For the fun of it try eating everything today with the wrong hand (LOL)
Cardio - Do 30-45 minutes of increased heart rate activity (you choose).
Strength - Do 125 crunches (3 different styles)
Water- Drink at least 64 ozs of water today
:flowerforyou: Tuesday Mini Challenge:
Food - FAT!!! Watch the amount of fat you consume. Weight loss range is 55-77 grams or less of fat per day.
Choose lean meats, fish and poultry. Limit these to less than 6 ounces per day. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat milk, low-fat cottage cheese, and tuna fish packed in water. Choose skim or 1% milk. Enjoy low-fat cheeses (no more than 3 grams of fat per ounce) or nonfat cheeses or spreads. Try low-fat or fat-free versions of your favorite margarine, salad dressing, cream cheese, and mayonnaise.
When preparing foods: Trim all visible fat and remove the skin from poultry. Bake, broil, or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods. Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter, or cream-based sauces. Try plain, nonfat, or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you must limit the amount you use.
Cardio/Strength - Do a five minute walk in place warm up, then a one minute jog in place, then 10 squats. Repeat the jog and squats 8 more times and finish off with a five minute cool down.
Water- Drink at least 64 ozs of water today.
:flowerforyou: Wednesdsay Mini Challenge:
Food - Some people really like the sweets and others really like the salty. Sodium is one of those hidden demons. Like sugar it is in high amounts of many foods. The is especially true of processed food, boxed food, or eating out. Try to keep your sodium intake to below 2500. Drinking lots of fluid will help with higher sodium. **How salty are your tears or perspiration???
Cardio - Today pretend that the elevator and escalators wherever you go are broken. Take the stairs.
Strength- Do 10 sets of 10 pushups at your level (wall, desk, knee or toe)
Water- drink at least 64ozs of water today.
:flowerforyou: Thursday Mini Challenge:
Food - today we need to stay within our calorie limit but not under 1200. Make sure we are eating at least 2 fruits and 3 vegetables and some kind of protein at each meal.
Cardio - Do at least 30 minutes of increased heart rate activity. (Brisk walk, jumping jacks, elliptical etc). For people that are in a plateau it might be a good day to change things up a bit. Maybe add some intervals or try one of the free videos on ExerciseTV website.
Strength - Do 100 tricep kick-backs (50 each arm)
Water- drink at lesat 64 ozs today.
:flowerforyou: Friday Mini Challenge:
Food: Many people are struggling with snacks. One of the most important things at the early stages of our journey is to not have access to the trigger foods. Make sure you have lots of healthy snacks within easy reach. Try to make sure that snacks are not over 100 calories and try not to eat after 8 at night. So my challenge to you is to chose healthy snacks that are under 100 calories today and to close the kitchen at 8:00. Examples might be cut up vegetables, yogurt, fibre 1 (100 calorie) bars, piece of fruit, peanut butter on crackers,
Cardio: Go for a 30 minute brisk pace walk during your lunch break and enjoy the limited nice weather. Make sure to move fast enough to get your heart rate up.
Strength: Lunges with Biceps Curls. Lets shoot for 100 total (50 each leg) This is a full body challenge. It works your core, legs, and arms in one burning motion! You can do them with any weight you want…hand weights, soup cans, bottles of water, or milk jugs. You can break them up throughout the day or do them all at once.
Water- drink at least 64 ozs of water today.
:flowerforyou: 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 spend some time with loved ones. This may be your children, your parents, your siblings, your grand parents. Take a leisurely walk and enjoy life around you.
Water- drink 64 ozs of water today.
:flowerforyou: 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
Have a great week.
Keep smiling
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Replies
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Wow, I hadn't been keeping up with these mini challenges but it seems like I've been doing almost everything you've put down! I really need to get away from all the quick fix microwavables though but I have been doing much more cooking for myself as well. I don't think I have ever gotten to 64 oz of water, but I will definitely try for it this week!!
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