5 Week Challenge Starts Tomorrow!
KevDaniel
Posts: 449 Member
Hi! We have a 5 week fitness/nutrition challenge starting tomorrow, the details are below! I hope everyone joins in it should be fun!
5 Week Challenge Details:
***Dates***
This is a 5 week challenge.
Starting Monday May 14th 2012, When you wake up!
Ending: Monday June 18th 201 End of Day
*Every week there will be an extra mini challenge to incorporate into your workout.
***Who*** Anyone! Invite friends, family, co-workers, pets..ok maybe not.
Our group page is: http://www.facebook.com/groups/beachbodyr/
It is free, fun, and a great way to be motivated!
***Rules***
Exercise:
You must complete at least 180 Minutes of Cardiovascular training each week (a total of 3 hours)!
Many may already be doing this, and it may be a challenge for others.
***Reasoning*** The American College of Sports Medicine recommends that Americans exercise 6-7 days per week for a minimum of 30 min for optimum cardiovascular and pulmonary health and for max calorie burning. Ideally an hour a day is recommended most days of the week. Unfortunately the national average is less than 30 min TOTAL per week! The current generation of school-age children may not outlive their parents! Physical Education in Idaho elementary schools is required only once a week for 45 min!
This must be logged, it does not matter how you log this as long as it is shared with the group.
I will post every day and it can be as simple as responding via a comment in facebook!
Some great free sources to track workouts are:
Spark People
http://sparkpeople.com/
My Fitness Pal
http://myfitnesspal.com/
FitBit
http://fitbit.com/
Beachbody
https://www.teambeachbody.com/signup/-/signup/free?referringRepId=139412
***Nutrition***
This is vital to any healthy life, and while many people may guess what they eat and plug it in occasionally I would love to see everyone honestly track what they eat.
After all to bake the most perfect cake you must follow the recipe exactly. A cup of flour does not mean “about a cup” and let’s face it you all want to be perfect cakes. You don’t even have to share it with the group, for example, My Fitness Pal will let you keep your diary private but will also let us know that you completed your entry for the day.
It may be work for some, but this is called a challenge.
***The Reward*** Well aside from making some superb positive changes in your life and looking and feeling better there will be some small prizes.
For those who make it the full 5 Weeks with logging and sticking to the 180 minutes a week I will be giving away a few prizes drawn randomly from whoever is left. There will be about 4 gifts ranging from T-Shirts, to Beachbody Gift cards, etc...
Finally if you have any questions or need any clarity feel free to email me or contact me on Facebook.
***My Tips***
Find out your RMR, there are tons of free calculators online, but it will really let you see how much you burn in a day. Or if you don’t mind giving me your weight I can add it up in about 5 seconds.
Be honest, I know people could just lie and say they worked out, or log super healthy foods, but it is my hope you do this to improve yourself.
Make a Fitness Toolbox: Everyone has some sort of fitness they like, something they read, something that inspires them. I say make a toolbox and in it put everything you enjoy. For example I am not crazy about sitting in my house doing TV workouts. I will do them if I have no other option so that does not go in my toolbox. I do love hiking so that does belong in there. This is not limited to workouts though, put people that inspire you in there and toss out those who make you feel less than amazing, websites you uses, magazines, anything that is a catalyst to your success of what your goals are.
Find your target heart rate: Try to stay within in your ideal zone, take your pulse regularly during your workout or use a Hear Rate Monitor, most equipment has a built in monitor. Heck I even have an app on my phone that takes my heart rate!
Finally: Whatever your goals are, it is a science and a war. A war that you can win!
5 Week Challenge Details:
***Dates***
This is a 5 week challenge.
Starting Monday May 14th 2012, When you wake up!
Ending: Monday June 18th 201 End of Day
*Every week there will be an extra mini challenge to incorporate into your workout.
***Who*** Anyone! Invite friends, family, co-workers, pets..ok maybe not.
Our group page is: http://www.facebook.com/groups/beachbodyr/
It is free, fun, and a great way to be motivated!
***Rules***
Exercise:
You must complete at least 180 Minutes of Cardiovascular training each week (a total of 3 hours)!
Many may already be doing this, and it may be a challenge for others.
***Reasoning*** The American College of Sports Medicine recommends that Americans exercise 6-7 days per week for a minimum of 30 min for optimum cardiovascular and pulmonary health and for max calorie burning. Ideally an hour a day is recommended most days of the week. Unfortunately the national average is less than 30 min TOTAL per week! The current generation of school-age children may not outlive their parents! Physical Education in Idaho elementary schools is required only once a week for 45 min!
This must be logged, it does not matter how you log this as long as it is shared with the group.
I will post every day and it can be as simple as responding via a comment in facebook!
Some great free sources to track workouts are:
Spark People
http://sparkpeople.com/
My Fitness Pal
http://myfitnesspal.com/
FitBit
http://fitbit.com/
Beachbody
https://www.teambeachbody.com/signup/-/signup/free?referringRepId=139412
***Nutrition***
This is vital to any healthy life, and while many people may guess what they eat and plug it in occasionally I would love to see everyone honestly track what they eat.
After all to bake the most perfect cake you must follow the recipe exactly. A cup of flour does not mean “about a cup” and let’s face it you all want to be perfect cakes. You don’t even have to share it with the group, for example, My Fitness Pal will let you keep your diary private but will also let us know that you completed your entry for the day.
It may be work for some, but this is called a challenge.
***The Reward*** Well aside from making some superb positive changes in your life and looking and feeling better there will be some small prizes.
For those who make it the full 5 Weeks with logging and sticking to the 180 minutes a week I will be giving away a few prizes drawn randomly from whoever is left. There will be about 4 gifts ranging from T-Shirts, to Beachbody Gift cards, etc...
Finally if you have any questions or need any clarity feel free to email me or contact me on Facebook.
***My Tips***
Find out your RMR, there are tons of free calculators online, but it will really let you see how much you burn in a day. Or if you don’t mind giving me your weight I can add it up in about 5 seconds.
Be honest, I know people could just lie and say they worked out, or log super healthy foods, but it is my hope you do this to improve yourself.
Make a Fitness Toolbox: Everyone has some sort of fitness they like, something they read, something that inspires them. I say make a toolbox and in it put everything you enjoy. For example I am not crazy about sitting in my house doing TV workouts. I will do them if I have no other option so that does not go in my toolbox. I do love hiking so that does belong in there. This is not limited to workouts though, put people that inspire you in there and toss out those who make you feel less than amazing, websites you uses, magazines, anything that is a catalyst to your success of what your goals are.
Find your target heart rate: Try to stay within in your ideal zone, take your pulse regularly during your workout or use a Hear Rate Monitor, most equipment has a built in monitor. Heck I even have an app on my phone that takes my heart rate!
Finally: Whatever your goals are, it is a science and a war. A war that you can win!
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Replies
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Thanks for everyone who is signing up!! We are at about 12 people so far
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This discussion has been closed.
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