January 2-February 2 Mini Challenge
luvs_choc8
Posts: 788 Member
Welcome to all.
Here is the mini challenge for January week 5. Enjoy!!
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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 lunges with bicep curl. Repeat all 3X's
Water- drink 8-10 glasses if water.
Tuesday's Mini Challenge:
Food-Eat 3 vegetables and 2 fruits today
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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 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. I want to let eveybody know that I am going on holidays from Feb 1-12 so there will be no ,ini challenges for a couple of weeks. If anybody would like to step in and add something please feel free to do so.
Keep Smiling ,
:flowerforyou:
Donna
Here is the mini challenge for January week 5. Enjoy!!
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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 lunges with bicep curl. Repeat all 3X's
Water- drink 8-10 glasses if water.
Tuesday's Mini Challenge:
Food-Eat 3 vegetables and 2 fruits today
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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 lunges with bicep curl. Repeat all 3X's.
Water- drink 8-10 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 15 push-ups, 25 crunches, 25 squats with arm raises, and 25 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. I want to let eveybody know that I am going on holidays from Feb 1-12 so there will be no ,ini challenges for a couple of weeks. If anybody would like to step in and add something please feel free to do so.
Keep Smiling ,
:flowerforyou:Donna
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Replies
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Thank You Donna! Have a great time on your vacation! As far as the challenges go, I think we could do the same ones every week. I would rather do that than get out of the habit. I see you have upped the strength numbers, I'll give it my best shot! Have a safe trip:flowerforyou:0
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Thank You Donna! I agree with Pammie just keep doing the same weeks over. I hope you have a great holiday!0
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Does anybody have the link to the spreadsheet where we weigh-in? I had to clear the cache on my browser and I lost all my saved URLs in the process. Thanks in advance!0
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Does anybody have the link to the spreadsheet where we weigh-in? I had to clear the cache on my browser and I lost all my saved URLs in the process. Thanks in advance!
https://docs.google.com/spreadsheet/ccc?key=0AjzpXzoepFC3dHlVM2NqYmpwNXVnMnFQMTNSNDFCZ0E#gid=330 -
Does anybody have the link to the spreadsheet where we weigh-in? I had to clear the cache on my browser and I lost all my saved URLs in the process. Thanks in advance!
https://docs.google.com/spreadsheet/ccc?key=0AjzpXzoepFC3dHlVM2NqYmpwNXVnMnFQMTNSNDFCZ0E#gid=33
Awesome, thanks!0
