October 22 - 28 Mini Challenge
luvs_choc8
Posts: 788 Member
Hello All,
Here is the mini challenges for this week. Enjoy!!!!
Monday's Mini Challenge:
Food – Stay within your designated calorie limit and give up one of your must-have foods (ie sugar in your coffee, soda etc)
Cardio - Do a 30-45 minutes of increased heart rate activity. Suggestions might be a brisk walk, aerobics, zumba…..
Strength - Do 150 crunches 3 different kinds.
Water: - Drink at least 64ozs.
Tuesday Mini Challenge:
Food - Keep your carbohydrates below set goal. Try to make sure you are eating good carbohydrates (fruit, whole wheat etc)
Cardio - Take the stairs instead of the elevator or park a good distance away from set location.
Strength - Do 100 squats. I do 10 every time I go to the washroom.
Water – Drink at least 64ozs.
Wednesday's Mini Challenge:
Food - try to eat one extra vegetable today.
Cardio - No matter how much your spouse tells you that the couch is floating and needs to be held down, tonight while you are watching your favorite show, walk briskly in place. Believe me he will look at you, like you have three legs but you will feel amazing when you are done.
Strength - Let's give the lower half of our bodies a rest today and do some overhead tricep curls. If you don't have dumb bells use soup cans, or milk jugs etc. Let's try for 10 sets of 10.
Water – Drink at least 64ozs.
Thursday's Mini Challenge.
Food - the dreaded salt!!!! For most people the maximum amount of salt we should be consuming is 2500mg per day. If we eat out of a box or take out it does not take long to reach that number. My challenge today is to be aware of the salt that you are consuming. Try to not cook with salt at home and don't add at the table. Try some different spices.
Cardio - let's try some interval training today. On your walk or work out today pick up the pace for 30 seconds every couple of minutes. This will get your heart rate up faster and burn more calories.
Strength - the dreaded push ups. These are my absolute least favorite exercise. Let's try to do 50 of some kind (regular, knee, wall, desk etc).
Water – Drink at least 64ozs.
Friday's Mini Challenge:
Food – Protein is one of my hardest macros to hit, so today’s challenge is to eat your limit of protein. Pick a snack that is high in protein. Examples are yogurt, nuts, tuna on crackers, peanut butter with apple.
Cardio - We are going to step it up a bit today and do 10 minutes of stairs. If you do not have stairs then try some high knee lifts instead. If going up the stairs single steps is too easy then try double steps.
Strength - Let's do 10 side lunges with lateral arm raise, and 10 forward lunges with a bicep curl. Repeat 3 times.
Water – Drink at least 64ozs.
Saturday’s Mini Challenge:
Food – Make sure that your snacks are healthy ones. Examples are nuts, fruit, vegetables, granola, boiled eggs etc.
Cardio – enjoy some time with your family today by going for a walk in the park, or playing some sports.
Strength – do some extra crunches, squats, or push-ups (you decide)
Water – Drink at least 64ozs.
Sunday’s Mini Challenge:
Food – stay within your calorie limit
Cardio/Strength – enjoy a well deserved day off.
Water – drink at least 64ozs.
**Note: Remember to go at your pace to avoid any injuries.
Keep smiling
Donna
Here is the mini challenges for this week. Enjoy!!!!
Monday's Mini Challenge:
Food – Stay within your designated calorie limit and give up one of your must-have foods (ie sugar in your coffee, soda etc)
Cardio - Do a 30-45 minutes of increased heart rate activity. Suggestions might be a brisk walk, aerobics, zumba…..
Strength - Do 150 crunches 3 different kinds.
Water: - Drink at least 64ozs.
Tuesday Mini Challenge:
Food - Keep your carbohydrates below set goal. Try to make sure you are eating good carbohydrates (fruit, whole wheat etc)
Cardio - Take the stairs instead of the elevator or park a good distance away from set location.
Strength - Do 100 squats. I do 10 every time I go to the washroom.
Water – Drink at least 64ozs.
Wednesday's Mini Challenge:
Food - try to eat one extra vegetable today.
Cardio - No matter how much your spouse tells you that the couch is floating and needs to be held down, tonight while you are watching your favorite show, walk briskly in place. Believe me he will look at you, like you have three legs but you will feel amazing when you are done.
Strength - Let's give the lower half of our bodies a rest today and do some overhead tricep curls. If you don't have dumb bells use soup cans, or milk jugs etc. Let's try for 10 sets of 10.
Water – Drink at least 64ozs.
Thursday's Mini Challenge.
Food - the dreaded salt!!!! For most people the maximum amount of salt we should be consuming is 2500mg per day. If we eat out of a box or take out it does not take long to reach that number. My challenge today is to be aware of the salt that you are consuming. Try to not cook with salt at home and don't add at the table. Try some different spices.
Cardio - let's try some interval training today. On your walk or work out today pick up the pace for 30 seconds every couple of minutes. This will get your heart rate up faster and burn more calories.
Strength - the dreaded push ups. These are my absolute least favorite exercise. Let's try to do 50 of some kind (regular, knee, wall, desk etc).
Water – Drink at least 64ozs.
Friday's Mini Challenge:
Food – Protein is one of my hardest macros to hit, so today’s challenge is to eat your limit of protein. Pick a snack that is high in protein. Examples are yogurt, nuts, tuna on crackers, peanut butter with apple.
Cardio - We are going to step it up a bit today and do 10 minutes of stairs. If you do not have stairs then try some high knee lifts instead. If going up the stairs single steps is too easy then try double steps.
Strength - Let's do 10 side lunges with lateral arm raise, and 10 forward lunges with a bicep curl. Repeat 3 times.
Water – Drink at least 64ozs.
Saturday’s Mini Challenge:
Food – Make sure that your snacks are healthy ones. Examples are nuts, fruit, vegetables, granola, boiled eggs etc.
Cardio – enjoy some time with your family today by going for a walk in the park, or playing some sports.
Strength – do some extra crunches, squats, or push-ups (you decide)
Water – Drink at least 64ozs.
Sunday’s Mini Challenge:
Food – stay within your calorie limit
Cardio/Strength – enjoy a well deserved day off.
Water – drink at least 64ozs.
**Note: Remember to go at your pace to avoid any injuries.
Keep smiling
Donna
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Replies
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Thank you! Have a great week! :flowerforyou:0
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Thank You Donna0
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Thanks, Donna!
Ok, I did horribly last week. And the week before that. Really, I've been on a downward slope since right after my first week. I need to kick it into gear. That said, I'm going to try to check in every day so it's not just you ladies.
Cardio and Strength goals have been covered in boot camp this morning. It's ab day so I did a ton of sit ups and crunches, most including a 10 lb weight. I never have problems getting my water in. So now I just need to stay within my calorie limit!
Have a great day, everyone! Happy Monday!0 -
Monday:
Food – stayed within cals and gave up my Feta Cheese...oh how I missed it
Cardio - about to go for a 30min walk
Strength - 150 crunches done, was able to rotate during first set and got 100, that's 20 more than last set
Water: -good0 -
I was so hungry all day, I know I didn't give up any food, since I've eaten everything in sight today! Did do the crunches though and did some heavy work outside for a few hours, I tore out our front porch steps to raise the walkway ...Ya, I do things like that, but It makes my husband nervous sometimes! LOL:laugh:0
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Tuesday:
Food - below carbs today as always, but didn't make the healthiest carb choices
Cardio -Defff parked further away and also walked 3miles today
Strength - 100 squats done!
Water – finishing up right now.
Hard time getting to post today, a lot of maintenance going on with MFP at least on my end0 -
Got busy and didn't log, so I'm not sure about the carbs, Water good and 100 squats in, unloaded a truckload of flagstone and a load of sand for cardio, also walked around in the mall for 3 hours goofing off with our great-Nephew.0
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Forgot to post yesterday but I did stay under my carbs, yay!
I'm on track today and picked up some mini peppers and celery at Costco to be my extra veggies. Happy hump day, everyone!0 -
Wednesday's:
Food - yep alway eat plenty of veg.
Cardio - haha this is an evil challenge. I wanted to watch Hocus Pocus with my daughter and I did walk the whole time. I felt silly at first but I did settle into it, especially for the hour and half. Tv went off right after that!!!!! lol
Strength - 10 sets of triceps curls done.
Water – finishing up with one last bottler
This week has been hard, I am completely focused and doing the challenges and eating right but I just feel like eating like crazy. I don't know if it's because it is my TOM and I usually indulge in chocolate everything, and now I am restricting sweets. But I am keeping it together. Hopefully I get over this soon. Planning my Halloween party menus (plenty of candy and junk food going to be here and well I am making a lot of it from scratch) but I am doing a vegetable tray and fruit tray to make sure I have plenty of healthy options around for success. Is anyone else got plans to avoid the holiday treats?0 -
Thursday:
Food - Well I failed...and failed big. I went out to eat tonight at applebee's and got the Dijon chicken with sides (which was only 470cals and absolutely delicious!!) However there is over 1,000mg of salt. EEEEK. so I went over salt by a lot! Diff. noted that!
Cardio - about to go walk 30 mins and will try speeding it up every 30 secs.
Strength - oh wow guess I should have read this. I did 100 pushups sets of 20reps (on my knees which is a big increase from last week.) AND for the first time (and I can't even remember how long) I did 2 regular pushups. Yep 2 but at the beginning of this challenge month I couldn't even do 100 pushups on my knee. So that is a big progress for me. Can't wait to see what I can achieve next months challenge.
Water – low on water right now but should be able to sneak 8 glasses before bed0 -
Friday':
Food – esay for me I eat a pretty high protein diet and usually always over my macro.
Cardio - wowzers! I did the 10 mins and it was deff a challenge when my alarm went off that it was 10 mins I let out a huge "YAY"
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Strength - lunges done...deff have a hate relationship with these, but I suck it up and do them.
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Water – got water in.
I am feeling a little lonely here in my posts. lol. Is anyone out there??? Sat I may not be able to log in I will try my best. but hosting Halloween Party so very busy day. Hope everyone is doing well!0 -
Sorry to leave you lonely mommashelli:flowerforyou: I've been busy laying my walkway, it's a big job. I really haven't paid any attention to my diet the past few days, just eating whatever.... but I have been doing the exercise challenges, and good on water. Have a fun party! and happy weekend!0
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Saturday’
Food – did mostly good, halloween party and I did have some candy and snacks, but logged it all
Cardio – walked 30mins with friends after party.
Strength – did not do today b/c I was busy with halloween prep
Water – water is good.
Party was good, attacked that veggy tray like crazy...did give in and had mini candy snack. My walking body was there and ate badly, so she made us walk at 2am after the party to feel better about all the food we consumed. lol. It was a long night!
Just FYI I am from New England and mostly going to get hit by Sandy, so I am not leaving anywhere but if for some reason I get cut off, you'll have to choke it up to no power! Hoping that doesn't happen but everyone around us is preparing for so.
Weigh in tom!!! Hope everyone has a great rest!0
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