SAHMU PINK TEAM- Week 7 (CLOSED)

WEEK 7 Challenge:

(Karie, please add a week 7 section to the calorie spreadsheet. I'm not familiar with google docs and I'm scared I'll screw it up. lol!)
Nutritional Challenge:

Calcium – meet or exceed your calcium goal every day. Worth 1 point



Strength Challenge:

Build muscle tone in your arms as well as bone strength to help prevent osteoporosis

http://www.besthealthmag.ca/get-healthy/fitness/8-arm-exercises-for-women

Complete full workout (all 8 exercises, 3 x a week, with one day’s rest in between workouts) each workout = 1 point for a maximum of 3 points.

Added bonus, keep this as part of your routine to see some serious definition within 4-6 weeks!!



Cardio Challenge:

Burn Baby Burn! Cardio this week is all about stairs, stairs, stairs! Did you know that jogging up and down stairs for 5 minutes burns approx 130 calories? Add some stairs into your normal routine. 5 minutes x 3 days this week (do it on your rest days from the strength challenge!) each workout = 1 point for a maximum of 3 points.

(If stairs are too high impact substitute another exercise that burns a similar amount that is outside your regular routine. I just like stairs because it's such a fast way to burn a decent chunk of calories)


Calorie Challenge:

Set your goal in the spreadsheet created by Karie don’t just meet it, exceed it! If you’re up for a challenge, increase your goal by 5% from last week. Remember something as simple as running those stairs will significantly boost your calories for the week = 1 available point



Emotional Challenge:

We’ve all been working hard for weeks. We’ve all lost weight. And hopefully, we all feel empowered by our demonstrated self control, we feel connected to our fellow SAHMUers and we feel optimistic about the future. But at the same time, I’m willing to bet we all have moment’s where we feel like giving up. Why? Because this is HARD!!! So this week’s challenge is to write yourself a note. Something short and sweet that you can keep in your wallet, or stick to your mirror, something you can pull out to remind yourself of how far you’ve come. Think of that girl you were before starting your weight loss journey. Think about how much better you feel now and give yourself a freaking compliment! Cuz you deserve it!!! Worth 1 point.



Commitment Challenge:

Log on to MFP every day! Check in on the calorie burn spreadsheet daily once you have completed your workouts. Keep on track of your points and report in daily to show all your fellow teammates how committed you are to your team (not to mention making it easier on your captain to add up the final tally)! Post an encouraging note on the main thread or your team thread everyday! Report daily 7 days a week to earn 1 available point.



Total Available Points: Max 10

Nutrition – 1 point

Strength – 3 points

Cardio – 3 points

Calorie – 1 point

Emotional – 1 point

Commitment – 1 point