Welcome to all.

Here is the mini challenge for January week 4. 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