November 26-November 31 Mini Challenge
luvs_choc8
Posts: 788 Member
WEEK 4 MINI CHALLENGE
Monday Mini Challenge:
Food: stay within your calorie limit and make sure you are not eating empty calories. Give up one of your comfort foods today.
Cardio: do 30-60 minutes of increased heart rate activity. ( maybe a brisk walk or interval training)
Strength: it is crunch Monday- do 150 before midnight tonight. (3 different kinds)
Water: drink at least 64 is today.
Tuesday Mini Challenge.
Food: stay within your calorie limit. Try eating 6 smaller meals throughout the day with the higher calorie meal being breakfast. Try to not eat anything after 8pm..
Cardio: do 30-60 minutes of increased heart rate activity. (maybe take the stairs, or park farther from the door you use etc)
Strength: do 150 squats before midnight. Try some with weights.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try to decrease the amount of sodium you eat. Try having only home cooked meals today.
Cardio: do 30-60 minutes of increased heart rate activity. (5 minute warm-up, 1 minute jog, 1 minute walk, X10, 5 minute cool-down)
Strength: do 10 sets of 10 lateral arm raises with 3-5 lbs.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit. Make sure you eat at least 3 vegetables and 2 fruits.
Cardio: do 30-60 minutes of increased heart rate activity (maybe try an exercise DVD or free video on the web)
Strength: do 3 sets of 10 forward lunges, 3 sets of 10 side lunges and 3 sets of 10 back lunges.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to eat full amounts of protein. Examples are yogurt, nuts, tuna, etc
Cardio: do 30-60 minutes of increased heart rate activity today. Turn the music on or have a night out and do some dancing.
Strength: do 100 push-ups before midnight.
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: do 30-60 minutes if increased heart rate activity. (your choice)
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
Please remember to stretch before and after all exercises.
I am by no means a professional in the area of fitness or nutrition and everything I write here is what I have learned from reading posts and suggestions during my journey. Please remember to exercise at your own personal level to avoid any kind of injury.
Have a great week and Keep Smiling.
Monday Mini Challenge:
Food: stay within your calorie limit and make sure you are not eating empty calories. Give up one of your comfort foods today.
Cardio: do 30-60 minutes of increased heart rate activity. ( maybe a brisk walk or interval training)
Strength: it is crunch Monday- do 150 before midnight tonight. (3 different kinds)
Water: drink at least 64 is today.
Tuesday Mini Challenge.
Food: stay within your calorie limit. Try eating 6 smaller meals throughout the day with the higher calorie meal being breakfast. Try to not eat anything after 8pm..
Cardio: do 30-60 minutes of increased heart rate activity. (maybe take the stairs, or park farther from the door you use etc)
Strength: do 150 squats before midnight. Try some with weights.
Water: drink at least 64 ozs today.
Wednesday Mini Challenge:
Food: stay within your calorie limit and try to decrease the amount of sodium you eat. Try having only home cooked meals today.
Cardio: do 30-60 minutes of increased heart rate activity. (5 minute warm-up, 1 minute jog, 1 minute walk, X10, 5 minute cool-down)
Strength: do 10 sets of 10 lateral arm raises with 3-5 lbs.
Water: drink at least 64 ozs today
Thursday Mini Challenge
Food: stay within your calorie limit. Make sure you eat at least 3 vegetables and 2 fruits.
Cardio: do 30-60 minutes of increased heart rate activity (maybe try an exercise DVD or free video on the web)
Strength: do 3 sets of 10 forward lunges, 3 sets of 10 side lunges and 3 sets of 10 back lunges.
Water: drink at least 64 ozs today
Friday Mini Challenge:
Food: stay within your calorie limit and make sure to eat full amounts of protein. Examples are yogurt, nuts, tuna, etc
Cardio: do 30-60 minutes of increased heart rate activity today. Turn the music on or have a night out and do some dancing.
Strength: do 100 push-ups before midnight.
Water: drink at least 64 ozs
Saturday Mini Challenge
Food: stay within your calorie limit and make good snack choices
Cardio: do 30-60 minutes if increased heart rate activity. (your choice)
Strength: do some extra crunches, squats, pushups, or arm exercise on the part that needs more.
Water: drink at least 64 ozs
Sunday Mini Challenge
Enjoy a day off because you deserve it.
Please remember to stretch before and after all exercises.
I am by no means a professional in the area of fitness or nutrition and everything I write here is what I have learned from reading posts and suggestions during my journey. Please remember to exercise at your own personal level to avoid any kind of injury.
Have a great week and Keep Smiling.
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Replies
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Thanks Donna!0
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Thank you! This is great since I'm trying to get back on track!0
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Monday:
Food: fail over my cals by 100 but I expected it.
Cardio: day off will do tom.
Strength: crunches are in!
Water: water in
Sorry about the disappearing act. Thanksgiving, Grey Thursday, Black Friday, and well just shopping in general and today is cyber Monday. I did great on thanksgiving, I planned a head...however I didn't think about black friday or sat which is girls day! I was so focused on being successful for thanksgiving that I was so unprepared for temptations for my huge shopping days with friends and family! so I am thankful that I lost a lb. Hope everyone had a successful weekend!0 -
Tuesday:
Food: well the only thing I did was stay within cal for today. ate passed 8pm b/c it was food shopping night.
Cardio: walked for 60 mins
Strength: squats are in
Water: finishing water now!
Have a great Tuesday everyone!0 -
Wednesday:
Food: in cal limit, had frozen pizza today and oh my that packs a lot of sodium. so went over, but did well other wise
Cardio: walked hr tonight...and burrrr!!! very cold out there. which made us speed up to keep warm. lol
Strength: arms are done!
Water: water is in
How is everyone doing? Pammie how is this week for you? Sure you are super busy, hope to hear all is well! Best wishes to all!0 -
Thursday
Food: good for cal, but been slacking on fruit intake. only got one. veg I am always loaded up with!
Cardio: I did Fluidity bar exercise for 30mins.
Strength: only managed to do 1 set, very busy
Water: waters good.
Uh battling a cold and I think it is starting to take hold. Sore throat and runny nose...hopefully I wake up with a clean bill of health. lol. Good luck to everyone weighing in tom. I think I am going to switch to Sunday weigh in for me, but deff staying on track during the weekend is a lot easier if a weigh in is hanging over me!0 -
I KILLED the Friday challenges!!
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Did 45 minutes on the bike and 100 push ups,Got in plenty of protein and water. Sorry I've been bad about reporting in......too much to do lately!!! Hugs all! Happy weekend!0
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Friday
Food: cals good, protein good
Cardio: relaxing day.
Strength: push ups in!.
Water:water in
Saturday Mini Challenge
Food: well ate my exercise cals, so if that counts as staying in then i did if not...well that is okay by me.
Cardio: went to the gym. did 40kins of cardio on elliptical/arc trainer
Strength: did arm reps on gym machines
Water: water as slacked on, will pick up tom.
Good to hear from you Pammie, glad all is well and just busy. Just a quick check in b/c I am tired! Hope everyone has a great weekend!0 -
I'm going to be MIA for a bit Mommashelli, I'll check in to see what everyone's up to, but I won't be able to do the challenge. I'm going to have Surgery on Wednesday, They are removing part of my colon, I don't have cancer but it could turn into it, so that's what the doctor recommended. I won't be able to do much, and I really don't know what I'll be able to eat, hoping to lose some weight, my luck I'll gain it! :laugh: Keep up the good work girlfriend, :drinker: and hopefully I'll be able to rejoin you in January. Hugs, Pam0
