Hi lovelies,

Wow what a commitment from all of you !!! I am so pleased with your efforts I hope you will like this week's challenges .

This is our second week challenge !!!! Have fun and get healthy!

There is lbs reward for each part of this challenge

max 7 lbs

Exercise
1. 4 days out of 7 of 30-45 min cardio or strength exercise sessions to be spread out during the week as it suits you best!

sessions of jogging, fast walking, cross-trainer or treadmill,Zumba, Aerobics, Dance, DVD , Gym etc.
(moderate cleaning doesn't count !!! )

1 lbs advantage for everyone who succeed to do at least 4 sessions!!!


2. Try something new or something you didn't do for a while - independent exercise of your choice for 30 min session at least!!! I know its getting harder to come up with something new :-)) ... so don't worry too much it can be anything interesting unusual - special you would like to share :-))

If you lack inspiration, you can try swimming, clubbing (DANCING!!!), another class at your local gym, or that new DVD , take tennis rackets and go play tennis with kids in park ... or football ... I found out trampoline extremely hard in 0 challenge :-) and since I went to work last week I repeated it 2x and love it :-))

1 lbs advantage for everyone who succeed

3.
so this week we will concentrate on abs!!! And main challenge Bicycle Crunch.

How to Properly do a Bicycle Crunch
Lie on your back on a mat with knees bent, feet on the floor, and hands behind your head (don’t clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (don’t let it touch the ground).

Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; that’s one rep. Continue to move continuously, as if pedaling a bicycle. Do 3 sets of 15 reps 3 times a week. (so 135 )



1 lbs advantage for everyone who succeed 2 lbs for most Bicycle Crunches - BUT DON'T OVER DO IT!!!


<b> And we please keep doing squats - why to have abs to kill for without nice booty :-)</b>

so Best Butt Exercises For Women: Squats
Squats are one of the best butt exercises you can do to build a nice round booty and sexy legs. Make sure you keep your abs tight, back straight, weight on heels, and sit your butt back. - there is only 140 to do - try to spread them in at least 3 days!! but of course if you can and want do more . (There is no advantage lbs for squats this week.)



4. Don't forget to take a day rest! Your body needs it.


5. For the WEEK 2 FOOD challenge, I thought we might still keep it BASIC ( I think we will always keep it basic ) ! Let's take this week to focus on breakfast and cooking - preparing breakfast - let other inspire you with their choices and recipes ! I know from looking into diaries - there is so many of you skipping it , but girls (as far as I know we don't have a man in our challenge) come on this is not good for us.

there is NO excuse girls and having 7x a week breakfast is the only way to get 1 lbs advantage (sorry there is only medical excuse not to have a breakfast - please let me know if you need exception)


Keep drinking water - even if it is not our topic!!! I hope you picked up some good tips. I hope you got inspired with fish recipes and will keep eating 2x a week fish or other meals that include omega-3 fatty acids as a highlight

cooking challenge
Also, I will be doing Cooking Challenge for week 2. It will run from today april 29th - may 5th . I need the pictures and ingredients of 1 breakfast you were having this week for yourself . I will be judging on healthiness, calorie amount and presentation .

You must send picture + recipe here http://www.myfitnesspal.com/topics/show/973760-cooking-challenge-for-week-2-breakfast The requirement this week is breakfast.

Best recipe will get 2 lbs advantage for week 3 weigh in and everyone who post picture will get 1lbs



To sum it
4/7 sessions of exercise 1lbs advantage
1 session of something new - let us know what - 1lbs advantage
135 Bicycle Crunches spread in 3 days - 1 lbs for the everyone who manage to do 135 Bicycle Crunches an extra 1 lbs for person with most squats
7xbreakfast - 1 lbs advantage
recipe - 1 lbs for everyone who post recipe extra 1 lbs for best recipe