Hello Everyone.

Good Morning! I hope you all had a good week. I am really interested in knowing how many of the group are doing the mini challenges? I am looking for some new ideas. Feel like I am saying the same thing over and over again (acutally I am). Let me know what you think.


Monday Mini Challenge:
Food- stay below allowed calorie limit. Review your calorie intake and try to avoid empty calories such as food high in sugar. If you are a soda drinker make today a soda free day.
Cardio- do 30 minute interval workout. Start with 5 minute warm-up, then alternate 1 minute run with 1.5 minute walk 8X's and finish with 5 minute cool-down.
Strength- 125 crunches (three different kinds)
drinker Water- drink 64 ozs of water today.

Tuesday Mini Challenge:
Food- Eat at least 6 times today. Have 3 main meals and 3 snacks of less that 100 calories each.
Cardio/strength- Do 10 jumping jacks, 10 squats, and 10 lunges. Repeat this 4X's
drinker Water- drink 64 ozs of water today.

Wednesday Mini Challenge:
Food- Eat at least 2 fruits and 3 vegetables today.
Cardio- do 30 minute interval workout. Start with 5 minute warm-up and then alternated 1 minute run with 1.5 minute walk 8X and finish with a 5 minute cool-down
Strength- Do 10 sets of 10 push ups at your level
drinker Water- drink 64 ozs of water today.

Thursday Mini Challenge:
Food- Carb Reduction. For one day cut your carbs in half and try to consume the majority of your carbs before your evening meal. Make sure they are good carbs.
Cardio- go for a 30 minute brisk walk.
Strength - do 125 crunches
drinker Water- drink 64 ozs of water today.

Friday Mini Challenge:
Food- Sodium reduction. Try to decrease your sodium by 500mg.
Cardio- do 30 minute interval workout. Start with 5 minute warm-up, then alternate 1 minute run with 1.5 minute walk 8X's and finish with 5 minute cool-down.
Strength- 10 squats with bent arm lifts, 10 side lunges with front arm raises, and 10 rear lunges with bicep curl. Repeat 4X's
drinker Water- drink 64 ozs of water today.

Saturday Mini Challenge:
Food- Make sure you are not snacking on bad foods. Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc)
Cardio/Strength- Today is a good day to treat yourself. Maybe go for a stroll in the mall, spend some time with your family at the park, Do something that you enjoy doing.
drinker Water- drink 64 ozs of water today.

Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume.
Cardio/Strength- we all deserve a day of rest and relaxation so today is that day.

Please note that this is just a guide-line. I am by no means a professional in diet nor exercise and what I state here are things that I have learned and tried through my year long journey. Please go at your pace but make sure you challenge yourself. You will see results. This is all about supporting each other through some of the toughest days and celebrating our successes. Good luck to all of you and I hope you have a great week.

Keep smiling ,
Donna