January 14-20 Mini Challenge
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luvs_choc8
Posts: 788 Member
Welcome to all.
Here is the mini challenge for January week 3. Enjoy!!
I still want you to think of three things before you eat. They are:
1) Why are you eating?-(Are you bored?,Are you sad?,Are you really hungry?,etc)
2) What are you eating?-(Are you eating nutritional food?,Are you staying within your calorie limit?,Is your body going to benefit from what you are eating? etc)
3) When are you eating?-(Are you eating in secret?,Are you eating late at night?,Did you just eat? etc)
Answering these questions honestly will help you to analyze some of your eating faults.
Monday's Mini Challenge:
Food-Stay within your alloted calorie limit and give up one of your comfort foods.
Cardio-Do 30 minutes of increased heart rate cardio exercise (ie jog, bicycle,elliptical,jumping jacks,aerobics,zumba,etc)
Strength-Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's
Water- drink 8-10 glasses if water.
Tuesday's Mini Challenge:
Food-Eat 25 less than your alloted carbohydrate limit
Cardio- Do 45-60 minutes of interval training (1 minute slow pace, 1 minute fast pace)
Strength- No strength today. Let your muscles heal
Water- drink 8-10 glasses if water.
Wednesday's Mini Challenge:
Food-Eat your limit of protein. It is necessary to repair and maintain muscle.
Cardio- Do 30 minutes increased heart rate cardio exercise.
Strength - Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 glasses if water.
Thursday's Mini Challenge:
Food-Eat lots of fibre today. (ie fruits, veggies, whole grains, oatmeal, fibre one bars (love them)
Cardio - Do 45-60 minutes of increased heart rate activity
Strength- no strength today
Water- drink 8-10 glasses if water.
Friday Mini Challenge
Food - Stay below your sodium limit. (pay particular attention to packaged or take out food which is very high in sodium)
Cardio - Do 30 minutes increased heart rate cardio exercise.
Strength - Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 glasses if water.
Saturday Mini Challenge
Food - Stay within your calorie limit.
Cardio/Strength - Do something special for yourself today. Maybe get your hair done, have a manicure, go shopping etc. You deserve it
Water- drink 8-10 glasses if water.
Sunday Mini Challenge:
Food - Enjoy a healthy home cooked meal with your family.
Cardio - Go for a 30-45 minute leisurely walk with your family or somebody special in your life.
Strength - Work on the part of your body that bothers you the most.
Water- drink 8-10 glasses if water.
I hope everybody has a great week. Any feedback regarding these challenges would be greatly appreciated. I am by no means a professional trainer, these are just some things that I have learned throughout my journey, and ask that everybody go at their level and avoid injuries.
Keep Smiling ,
Donna
Here is the mini challenge for January week 3. Enjoy!!
I still want you to think of three things before you eat. They are:
1) Why are you eating?-(Are you bored?,Are you sad?,Are you really hungry?,etc)
2) What are you eating?-(Are you eating nutritional food?,Are you staying within your calorie limit?,Is your body going to benefit from what you are eating? etc)
3) When are you eating?-(Are you eating in secret?,Are you eating late at night?,Did you just eat? etc)
Answering these questions honestly will help you to analyze some of your eating faults.
Monday's Mini Challenge:
Food-Stay within your alloted calorie limit and give up one of your comfort foods.
Cardio-Do 30 minutes of increased heart rate cardio exercise (ie jog, bicycle,elliptical,jumping jacks,aerobics,zumba,etc)
Strength-Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's
Water- drink 8-10 glasses if water.
Tuesday's Mini Challenge:
Food-Eat 25 less than your alloted carbohydrate limit
Cardio- Do 45-60 minutes of interval training (1 minute slow pace, 1 minute fast pace)
Strength- No strength today. Let your muscles heal
Water- drink 8-10 glasses if water.
Wednesday's Mini Challenge:
Food-Eat your limit of protein. It is necessary to repair and maintain muscle.
Cardio- Do 30 minutes increased heart rate cardio exercise.
Strength - Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 glasses if water.
Thursday's Mini Challenge:
Food-Eat lots of fibre today. (ie fruits, veggies, whole grains, oatmeal, fibre one bars (love them)
Cardio - Do 45-60 minutes of increased heart rate activity
Strength- no strength today
Water- drink 8-10 glasses if water.
Friday Mini Challenge
Food - Stay below your sodium limit. (pay particular attention to packaged or take out food which is very high in sodium)
Cardio - Do 30 minutes increased heart rate cardio exercise.
Strength - Do 10 push-ups, 20 crunches, 20 squats with arm raises, and 20 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 glasses if water.
Saturday Mini Challenge
Food - Stay within your calorie limit.
Cardio/Strength - Do something special for yourself today. Maybe get your hair done, have a manicure, go shopping etc. You deserve it
Water- drink 8-10 glasses if water.
Sunday Mini Challenge:
Food - Enjoy a healthy home cooked meal with your family.
Cardio - Go for a 30-45 minute leisurely walk with your family or somebody special in your life.
Strength - Work on the part of your body that bothers you the most.
Water- drink 8-10 glasses if water.
I hope everybody has a great week. Any feedback regarding these challenges would be greatly appreciated. I am by no means a professional trainer, these are just some things that I have learned throughout my journey, and ask that everybody go at their level and avoid injuries.
Keep Smiling ,
Donna
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Replies
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Thank You Donna0
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Thank you Donna!!
30 minutes on the treadmill and weigh work done!!
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Your welcome everybody. I did 20
monutes on the elliptical, the strength routine and 20
Minutes in the treadmill. Burned 561 calories according to my HRM
Have a great evening0 -
45 minutes on the elliptical, while watching Dr. Who 0
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Tuesday::
Food- 60 under
Cardio- w5d1 of couch to 5k
Water- water is in
Have a great week everyone. Been a little MIA, daughter is sick, but still on track just may not have time to post as often.0 -
Have to admit I was bad yesterday and spent my evening fighting with a TV repair guy so did not get any workout in. I will try to do double duty tonight....0
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Still feeling Monday's challenge!! Good one Donna!!0
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Got in the strength part of the challenge & I'm too tired to do the cardio now:noway: ....I'll be feeling that tomorrow!
Donna no worries ....I've heard that arguing with a repair man burns thousands of calories! 0 -
Thanks Pammi, I won the arguement and we now have HD TV with a PVR. The only bad thing is it's in the bedroom and I would rather have it in the basement where I workout so I could tape shows and watch them while doing my cardio. boohoo me :sad: :sad: Went for groceries and out for supper last night and came home and worked out for 45 minutes. Did the challenge.
Have a great Thursday.0 -
Thursday:
Food-good on fiber! love it on iphone app you can see how much fiber you eat. prob can on website just have not found where yet
Cardio - w5d2 of couch to 5k
Water- finishing up now
I have been slacking so badly with strength training...I need to kick myself in butt. When DD goes down for nap I must admit I am lazy and just cuddle up on the couch and look at Pinterest. I will do the challenge tom, that is my goal even if I need to hold DD while I do it.0 -
Oh my Donna, you do need a TV to watch while working out, it really helps pass the time! I still have about 20 more episodes of Dr. Who on Netflix , I get one started and 45 minutes is gone in a flash!
I rode a stationary bike for 45 minutes today, ate a fiber one Brownie ...Yum! and more veggies than usual....I cooked today! 0 -
Thank you for doing this Donna. I am making good choices - not quite there on the strength training, but making progress!!!0
