Hello again ladies! I'm excited to start the new week! We are going to change up our challenges this week and work on more than just exercise and food. Read on to see what new things we have in store


As usual, there is pounds reward for each part of this challenge.

Exercise Challenges
1. Exercise 4 out of 7 days with 30-45 minutes of cardio or strength exercise sessions to be spread out during the week as it suits you best. Examples: jogging, fast walking, cross-trainer, treadmill, Zumba, Aerobics, Dance, workout DVD , going to the gym etc. (moderate cleaning doesn't count

1 lbs advantage for everyone who succeeds


2. Try something new or something you haven't done for a while. I know we've had this challenge every week, but it's always good to change up your workouts. Remember this doesn't have to be a huge activity. It could be something as simple as a different kind of abdominal workout (e.g. wall sits) or jumping rope, anything you haven't done in a while. More involved ideas: swimming, dancing, another class at your local gym, a new DVD , tennis with the kids in the park , football, jumping on the trampoline.

1 lbs advantage for everyone who succeeds


Now here's where things get different

Water Challenge
3. Drink only water for 5 out of 7 days this week. This will be hard for many who enjoy their morning coffee or afternoon soft drink, but it will be good for all of us. It will be especially good for those of us who struggle to drink enough water each day. The more we drink it, the more used to it we'll become. Good luck ladies!

A few notes on why drinking water is so important for weight loss: First, water helps you feel fuller throughout the day. This is due to the fact that our brains often confuse thirst for hunger. Many times when we feel hungry, we are really just thirsty and drinking water will do the trick without wasting any of your daily calories. Second, water increases your metabolism. When your body is dehydrated, it slows down all of its bodily functions to conserve energy. On the other hand, drinking water and staying hydrated allows your body to function as efficiently as possible. Finally, water keeps you healthy by flushing toxins from your system and keeping your joints lubricated. This information was found at http://www.fitday.com/fitness-articles/fitness/weight-loss/how-drinking-water-helps-weight-loss.html#b

1 lbs advantage for everyone who succeeds


Sleep Challenge
4. Get at least 7 hours of sleep 5 out of 7 seven days this week. For me, this will be difficult, but it is something we all need to work on if do not already accomplish this.

There are many reasons why getting enough sleep will aid your weight loss. First, sleep affects you hormone levels, specifically leptin (which suppresses hunger) and ghrelin (which stimulates your appetite). Lack of sleep lowers your levels of leptin and increases your levels of ghrelin, which can cause overeating. The opposite is also true, meaning that getting enough sleep leaves you feeling fuller the next day. Second, growth hormones are produced while you're sleeping. These growth hormones help you build muscle which tones your body and increases your metabolism. Third, getting enough sleep helps lower your body's cortisol levels. The purpose of cortisol in your body is to break down protein into glucose, which gets stored as fat if there is too much. It also interferes with building muscle mass. By lowering your cortisol levels you are increasing your metabolism because less fat is stored and more muscle can be built. Finally, and possibly most obviously, sleep aids in your body's rest and recovery. When you exercise as much as people do when they are trying to lose weight you inflict small injuries to your muscles. Your body recuperates best and fastest during sleep. When you do not get enough sleep, your body stays fatigued and your workouts become less productive. This information was found at http://www.fitday.com/fitness-articles/fitness/weight-loss/why-sleep-is-key-for-weight-loss.html#b

1 lbs advantage for everyone who succeeds


Inspiration Challenge
5. Each day this week write down one reason why you want/need to get healthier. Find an inspirational picture (e.g. you at your heaviest, you when you were younger/healthier, someone or something else that motivates), and keep your 7 reasons to get healthier near this photo. Make sure to place all this somewhere that you will see every day. If you want or have the time to get really creative, come up with a fun/cute/interesting way to display your photo and reasons, and then post a picture to http://www.myfitnesspal.com/topics/show/1000647-week-6-inspiration-challenge-pics

1 lbs advantage for everyone who succeeds
2 lbs advantage for everyone who posts a pic of their display


Other things we've talked about in the past
Take a rest day
Keep drinking water
Incorporate more fish into your diet
Don't forget breakfast
Eat 5 portions of fruits/veggies a day
Try to cut down on added sugars
Think about how many colors you are eating


In Summary:
1. 4/7 days of exercise = 1 lbs advantage
2. 1 session of something new = 1 lbs advantage
3. 5/7 days of drinking only water = 1 lbs advantage
4. 5/7 days getting at least 7 hours of sleep = 1 lbs advantage
5. Inspirational photo with 7 reasons you want to get healthy = 1 lbs advantage for completing, extra 1 lbs for posting a photo


Thanks to everyone who suggested the challenges for this week! Please keep coming up with awesome ideas, and post them to http://www.myfitnesspal.com/topics/show/996673-challenge-ideas