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ChangeIsADecision
Posts: 709 Member
We will post old weekly challenges among other things here to keep the group's page a little cleaner.
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weekly challenge -- Sept 7-13
Exercise challenge:
20 push-ups (can modify with wall or chair push-ups)
20 crunches (do not interlace your fingers behind your head, lift with your chest, not your head)
20 backward lunges (do not let your front knee go past your toes)
2min plank (or as long as you can go)
Repeat 2x.
Food challenge:
Do your best to stay under your calorie goal everyday this week. Stay away from as much processed food and sugar as possible.
Try two new low-calorie recipes and share them on the recipe thread. Or take a current recipe and make it low cal by replacing sour cream with yogurt, replacing spaghetti with zucchini or look up some alternative ideas in the blog section on MFP.
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I absolutely love body weight exercises! They are exercises you can do anywhere, and there are so many modifications for different levels of ability.
Russian twists - 60 seconds. Get into a sit up position, while sitting up, twist from right to left side for 45 seconds. To utilize different core muscles lift your feet off the floor and get a weight to twist with. If you don't have weights, grab a bottle of detergent, a brick or a small child!
Squats - 60 seconds. Make sure your form is good (do not let your knees got past your toes, push your butt/hips back and keep your feet flat on the floor) don't give up form for speed!
Flutter kicks - 60 seconds. Lay flat on the floor, lift feet off the ground 6-8" and "kick", like you are swimming.
Plank - 60 seconds. Lay on stomach on the floor. Lift yourself up on your hands or forearms. Keep abs and glutes tight. Don't let your back "sway" when you are tired.
Do 4 sets of each of these exercises. Add this to your exercise three or four times this week.
Food/nutrition - Limit your processed food intake this week. This includes processed meat and seafood, ready to eat entrees, sweetened cereals, sweetened beverages, margarine, canned fruits and veggies and sugar & salt.
Try eating whole grains & beans, nuts & seeds, fresh vegetables and fruits, meat & seafood (grilled, baked, or broiled), whole eggs, and milk & dairy (real cheese, greek yogurt and unsweetened milk)
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EXERCISE CHALLENGE
Squats - as many squats as you can do on day one, then add 25 (or more) for every day for the rest of the week! Let's see how many we can get!
To do a proper squat, feet should be a little wider than shoulder width, make sure when you go down into the squat that your hips are pushed back and your knees do NOT go past your toes. Keep your feet flat. If there is any pain in the knee, you are not doing them correctly. To modify this, you can use a chair. Tap your bottom on the seat and come back up to standing position.
DIET CHALLENGE
Add two more servings of vegetables to one of your daily meals every day this week.
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I Love Squats! So this week we are going to squat again. See how many you can do the first day and add 25 the next time you do them! Do them at least 5 days this week.
A strong core is essential. Let's do planks again. The first day plank to fail. (See how long you can hold.) Do this three times. Next day try to add 5 seconds to the longest time. Do these 5 days this week.
Last part of exercise challenge, 20 burpees. Burpee explanation: start standing up, go into squat position, put hands down on floor and kick your feet out (you should be in push up position), do a push-up (omit if too hard), jump back into squat position (land on your flat feet, not your toes) then jump up with hands above head. If this explanation doesn't make sense, google one or watch one on you tube. Do four times this week.0 -
FIBER!!
Make sure you are reaching your fiber goal every day. Add fresh vegetables, rice and beans to your menu.
If you can't eat enough fiber, try the fiber powder. I found some that has no taste, dissolves completely and is not chalky. I have it at work and add it to my daily water.
Have a great week!!0 -
PROTEIN
Try to find another source of protein besides red meat for one of your meals every day. I am a huge red meat eater and have tried to include different sources of protein and have noticed a difference on the scale. Beans, eggs, chicken, turkey and nuts are all great sources of protein.
If you have any tried and true protein sources, post them for everyone to see!
Happy logging!!0
