Here is the mini challenge for August Week 4. Enjoy!!

I am going to get a little philosophical this week and want you to think of three things before you eat. They are:

1) Why are you eating?-(Are you bored?,Are you sad?,Are you really hungry?,etc)
2) What are you eating?-(Are you eating nutritional food?,Are you staying within your calorie limit?,Is your body going to benefit from what you are eating? etc)
3) When are you eating?-(Are you eating in secret?,Are you eating late at night?,Did you just eat? etc)

Answering these questions honestly will help you to analyze some of your eating faults.

Monday's Mini Challenge:
Food-Stay within your alloted calorie limit
Cardio-Do 30-45 minutes of increased heart rate cardio exercise (ie jog, bicycle,elliptical,jumping jacks,aerobics,zumba,etc)
Strength-Do 125 crucnches (3 different kinds)
Water- drink 8-10 glasses if water.

Tuesday's Mini Challenge:
Food-Eat 25 less than your alloted carbohydrate limit
Cardio- Do 30-45 minutes of interval training (1 minute slow pace, 1 minute fast pace)
Strength-Do 10 sets of 10 bicep curls
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 30-45 minutes increased heart rate cardio exercise.
Strength - Do 125 squats.
Water- drink 8-10 glasses if water.

Thursday's Mini Challenge:
Food-Eat lots of fibre today. (ie fruits, veggies, whole grains, oatmeal, fibre one bars (love them)
Cardio/Strength - Do 30-45 minutes of circuit training. 2 minutes cardio, 10 crunches, 2 minutes cardio, 10 push-ups, 2 minutes cardio, 10 lunges. repeat 3 x)
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 30-45 minutes increased heart rate cardio exercise.
Strength - If you worked really hard yesterday. Take a break today.
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. Any feedback regarding these challenges would be greatly appreciated.

Keep Smiling ,
Donna