January Week 3 Mini Challenge
luvs_choc8
Posts: 788 Member
Hello Everyone.
Good Morning! I hope you all had a good week.
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)
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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.
Water- drink 2-3 litres 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
Good Morning! I hope you all had a good week.
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)
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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
Water- drink 2-3 litres 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.
Water- drink 2-3 litres 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
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Replies
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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. DONE
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. DONE
Strength- 125 crunches (three different kinds) DONE
Water- drink 2-3 litres of water today. DONE0 -
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. TRIED, GOT REALLY HUNGRY AT NIGHT
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. DONE
Strength- 125 crunches (three different kinds) DONE
Water- drink 2-3 litres of water today. DONE0 -
This has been a busy week. I've done okay, in general. Didn't miss out on any exercise sessions and ate pretty good.
Friday Mini Challenge:
Cardio- Friday was my rest day. I did about 20 minutes of tai-chi practice and nothing more.
Saturday Mini Challenge:
Food- Keep your snacks healthy. (at least 2 fruits, 3 vegetables, nuts etc) - I had 2 fruit in the morning but I did have a piece of cake in the afternoon
Cardio/Strength- went for a morning, outdoor run. It was the first time I ran outdoors in 2 weeks and I thoroughly enjoyed it. Ran 6.5K, walked about 1.5K.
Sunday Mini Challenge:
Food- make sure you are being honest with everything you consume. - I have been aware of what I ate and kept it within my calorie limit.
Cardio/Strength- 45 minutes of tai-chi practice.0
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