| kjaceyma
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Hello everyone! Another month, another challenge. I'm keepin the rules very similar to Meemoo's July "Jump Start!" Challenge - Meemoo, I don't know if you know this but imitation is the sincerest form of flattery... 8)
The REQUIREMENTS for this challenge include:
1. Minimum of four (4) cardio sessions per week. These must last at least 30 minutes each. Examples: running/walking/jogging, cycling, elliptical machine, sports, etc etc. Each completed workout will earn you 5 points - total of 20 requirement points possible for cardio workouts per week.
2. Minimum of two (2) strength training sessions per week. These must last at least 15 minutes each. Examples: weight machines, free weights, target area work (ab, butt, leg, arm), lunges, squats, etc etc - and I'd say yoga because it feels like strength work to me! Each completed strength session will earn you 5 points - total of 10 points possible for strength training per week.
3. At LEAST 64 ounces of water per day. (I drink 32 in the morning, 32 in the afternoon, and at least another 20-30 in the evening - just pace yourself and you can do it). Every day you drink all your water you will earn 2 points - total of 14 points possible for water consumption.
4. Set 2-3 weekly goals. Please be mindful that goals may not echo actual challenge requirements. Examples: try a new recipe, each beachy 6/7 days, etc. You can repeat some previously stated goals if necessary, but be creative - it's a great way to recharge yourself at the beginning of each week and possibly focus on new areas of this WOE (way-of-eating). You'll get 5 points for every goal you meet each week for a total of 15 goal points possible.
The BONUSES for this challenge include:
1. You get 3 points for each additional 30+ minute cardio workout you do. You can work out 5-7 days a week for an added 5-15 points, or double up on a particular day [e.g. get up and go running for 45 min. in the morning, and then go for a 30 minute walk in the evening].
2. You get 4 points for each additional strength workout per week (because I think strength training can be undervalued but it is actually extremely important - a toned body burns more calories at rest!). This must be a session on a different day. 15 more minutes of more sets and more reps don't count, because the benefits of weight training start to drop off at this point.
3. You get 2 points for trying a new form of exercise. Get on the ol' bike in the garage, try a new workout class at the gym, buy a new workout DVD, whatever. Finding new workouts challenges your body and helps you find lifetime activities you enjoy!
4. You'll get 5 points for any cardio workout that lasts longer than 90 minutes. The extra push really challenges your body and burns the fat, so get out there and keep going!
End of Challenge Weigh-In Requirement:
At the start of the challenge [Monday, August 6th] you should take your weight. You will NOT be required to weigh in every week - only weigh at the start and at the end of the challenge. You don't have to post your weight, but at the end of the challenge you should post the percent of your starting bodyweight that you lost over the course of the month, which you'll do on Sunday, September 2nd (I realize this is Labor Day weekend - perhaps weighing on the previous Friday or the following Monday or Tuesday would be okay). You'll get 5 points for each percentage point of body weight you lose and the possibilities for points are endless! So, for example, if I start out at 160 lbs. and I lose 5 lbs. over the course of the month, I'll have lost 3% of my body weight for a total of 15 points.
Format for posting:
At the beginning of the week, you should post your results for the past week and your goals for the next week. A sample results post would look something like this:
Week 1:
REQUIREMENTS:
Cardio: __workouts @ 5 points each = __points
Strength:__ workouts @ 5 points each = __ points
Water: __/7 days @ 2 points each = __ points
Goals: Met __/3 goals @ 5 points each = __ points
TOTAL REQUIREMENT POINTS: __ POINTS
BONUSES:
Additional cardio: __ @ 3 points each = __ points
Additional strength: __ @ 4 points each = __ points
Trying a different exercise: __ @ 2 points each = __ points
Workouts over 90 minutes: __ @ 5 points each = __ points
15-minute+ stretch: __ @ 2 points each = __ points
TOTAL BONUS POINTS: __ POINTS
TOTAL POINTS: ___points
WEEKLY GOALS:
1.
2.
(3.)
SO if this sounds good to you, please let me know - and I can set up teams if you'd like - any comments, suggestions?? :)
Those who have shown interest so far:
Otter70
alcbrab
kait
Jadzia
shan_candoit
kttybrneyes
cheekymo
emiloots
mongoliabound
salmonlady
luvmycritters
floridabee71
packerprincess
MBiggers07
raj7survey
Nims99 |
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Thu Aug 02, 2007 2:05 am |
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| alcbrab
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| Definitely count me in!!! |
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Thu Aug 02, 2007 2:10 am |
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| kttybrneyes
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| me too just let mo know whos team i am on! and when we are starting. |
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Thu Aug 02, 2007 6:32 am |
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| cheekymo
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I'm in :D
Just a thought here - I was thinking that stretching should be something we get points for in this challenge. For me, it's really important to keep my flexibility up (bad knees), but I often get lazy about stretching. Figured I should at least suggest setting bonus points for stretching... |
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Thu Aug 02, 2007 10:38 am |
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| kjaceyma
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hmm, good suggestion. stretching, too, is often undervalued... maybe since i took the "push it" element out of meemoo's design i could add in stretching. what about 2 bonus points for every 15-minute stretch?
kelly |
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Thu Aug 02, 2007 11:25 am |
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| valkm
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Count me in!
And yes stretching. I have been getting in 10 minute dribs
and drabs of it and cannot count it for anything during challenge
weeks. That would be great to give us some points for a very
doable 15 min. segment. |
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Thu Aug 02, 2007 3:15 pm |
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| alcbrab
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| i definitely like the stretching suggestions! technically we should all be stretching before we work out but I never do... :oops: |
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Thu Aug 02, 2007 3:51 pm |
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| emiloots
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| I'm in! The part I'll have trouble with is the strength training as I have no weights, no gym membership or classes to attend. Does hefting around an 18# child count...j/k I'll do my best! |
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Thu Aug 02, 2007 8:57 pm |
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| cheekymo
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| Great, 2 points for 15 mins stretching session sounds perfect! Can't wait to start. I really want to get into a good groove before starting back into classes in the fall... |
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Fri Aug 03, 2007 1:51 am |
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| kjaceyma
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well emi, maybe you can figure out how use that baby creatively, lol.. well that's tough though, hmmm. what about improvisation, like using soda bottles or cans? also resistance work like balancing yourself on the back of a chair, and doing leg lifts to the side and back.
k |
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Fri Aug 03, 2007 1:55 am |
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| cheekymo
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| emi, you can do leg presses at home by stepping on and off a bench or chair. you don't necessarily need weights to do squats, but depends on how advanced you are. you can also do tricep dips off a bench/chair, and push ups. hope this helps! |
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Fri Aug 03, 2007 2:08 am |
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| mongoliabound
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| I'd like to join! |
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Fri Aug 03, 2007 2:39 am |
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| kttybrneyes
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| mongoliabound, the more the merrier! welcome! |
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Fri Aug 03, 2007 5:56 am |
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| Jadzia
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Equipment is nice for the strength training, but not essential ! Your own weight is more than enough.
Here's a site with a few ideas for both upper and lower body (they divided exercices between beginner, inter and advance). It also contains some stretching exercices :
http://www.netfit.co.uk/fitness/home/index.htm
You can also check out this one. I use the wotmen fitness magazine and found a few original exercices, but since I can't go on the site from the job, please tell me if it is worth it !
www.womenfitness.net/programs/strength/exercises.htm
Hope it helps ! |
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Fri Aug 03, 2007 12:15 pm |
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| salmonlady
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Sign me up! It helps me keep on track.
Salmon |
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Fri Aug 03, 2007 2:15 pm |
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