| Jadzia
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Hi everyone !
Here's the place to sign up for October challenge. Since the challenge will start on October 6 (next Saturday), please sign up before Thursday to let me some time to set up the teams.
So far, the challengers are :
Karaxbox
Otter70
Cheekymo
Valkm
Kjaceyma
Zeati1
Lisa30
Packerprincess
Thinlikeme
Jadzia
The more the merrier, so I hope other will join us ! |
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Sun Sep 30, 2007 4:16 pm |
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| Jadzia
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Here's the format of the challenge. If you have some suggestions, or things you'll like to see different, just tell me !
Jadzia wrote: This challenge will be a lot like the ones this summer. If you have some suggestions to improve it feel free to tell me !!!
I mostly inspired myself with the text of the July challenge wrote by Meemoo, so thanks Meemoo !
This challenge will start on Saturday October 6 (to give people time to sign up and me time to set the teams). Please sign up before Thrusday October 4 ! It'll end on November 2.
The REQUIREMENTS for this challenge include:
1. There will be a minimum of four cardio sessions per week. These must last at least 30 minutes each to get the full benefit of cardio exercise. Take these at your own level - some people run or spin, others walk or do yoga - it's up to you. Do what you enjoy. Each workout completed will earn you 5 points! That's a total of 20 points possible for cardio workouts per week!
2. There will be a minimum of three strength training sessions per week. These must last at least 15 minutes each [and that's a bare minimum, folks!]. If you lift at the gym, that's great. If you do strength training DVDs, excellent. If you want, you can find exercises that utilize your own body weight and do them at home [lunges, squats, crunches, etc.]. If you need help putting together a program for strength training, I'm sure there are many who will help you out. Same deal with points - 5 points per session. That's a total of 15 points possible for strength training per week!
3. There will be a requirement for water consumption. You set your own goal, but it must be at least 64 ounces per day [the recommended bare minimum for human beings]. You'll get 2 points for every day you get your water in for a total of 14 points possible for water consumption!
4. You will be required to set three weekly goals for yourself. These can be anything you want - eat clean 5/7 days, only one treat per week, pack your lunch 6/7 days per week, or whatever you want! These will allow you to focus on other areas you find important that aren't included in the challenge requirements. 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+ minutes cardio workout you do. You can work out 5-7 days a week for an added 3-9 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 3 points for each additional strength workout per week. This must be a session on a different day or if on the same day, at at different time, targeting another part of your body. So, 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. However, doing squat and lungs in the morning, than working out your arms in the evening could work.
3. 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!
4. You'll get an extra 2 points for a PUSH IT! bonus. These are up to you to assess, but you're giving yourself credit for pushing yourself with increased time, distance, speed, or intensity. If you up your normal speed on the treadmill, lift more weight than normal, extend your cardio workout by 20 minutes, run an extra mile, etc., you get a bonus. This is an honor system thing, and the real benefit isn't the points, but the increase in calorie and fat burning, muscle growth, and fitness.
5- You get 2 extra points for trying a new recipe and sharing it. Adding variety always helps keeping fun in SB cooking ! 2 precisions : doing a recipe you haven't done in six months (or in years) could also count, as long as it's not part of your usual cooking recipes. Also, if you try a recipe from this site, you can simply link the recipe to your team thread, but please add your comments !
Monthly goal:
At the start of the challenge [Saturday, October 6] you should take your weight. You won't be required to weigh in every week. 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, August 5th. 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: __/4 workouts @ 5 points each = __points
Strength:__/3 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: __ @ 3 points each = __ points
Workouts over 90 minutes: __ @ 5 points each = __ points
Push it: __ @ 2 points each: __points
Trying a new recipe ___ /2 points = ___ points
TOTAL BONUS POINTS: __ POINTS
TOTAL POINTS: ___points
WEEKLY GOALS:
1.
2.
3.
There will be a results thread set up where everyone can post their weekly results.
Any comments ? Ideas ? |
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Sun Sep 30, 2007 4:18 pm |
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| raj7survey
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Can we include something for the MIND too...
coz, I can use all the support as things are pretty tough with the financial situation and health , i missed the september challenge ?
or we could start a separate support thread for the MIND , Challenge
wat do you think? |
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Mon Oct 01, 2007 1:38 am |
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| Jadzia
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Could be interesting. It's hard to put something definite though, since I think there a lot more different needs for the mind than for the body !
There's one component of the challenge that can be use for the mind : The 3 weekly goals. You can use them for anything that's important to you !
Some exemples :
1- Tell myself one compliment everyday (would be great with someone working on his/her self-esteem)
2- Taking some time with my kids (anyone struggling with family quality time)
3- Make a budget
In my case, I'll definitively have something concerning my studies.
Some will say it's enough, some not.
One idea I have though would be to keep 2 weekly challenge, and put 1 daily challenge.
This challenge would :
-Worth 3 points a day (max 15)
-Need to be something you struggle daily with (or almost daily)
-Not food or exercise related.
What do you think ? It could help balance things out between the body and mind, but then again, I might be biased, because I totally know what would be my daily goal (study at least 3 hours).
I won't make the change unless I have enough comments to know people agree with this ! |
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Mon Oct 01, 2007 12:11 pm |
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| valkm
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You guys have some interesting ideas that could make
an all encompassing challenge.
The daily goal sounds very interesting but my struggle
at this point is food intake related as that is my sticking
point with my wt. And it can be
an effort on some days. But this is what a diet is.
Whatever anyone decides is fine with me, I am glad
we have a challenge going.
And it does start next Monday, correct? |
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Mon Oct 01, 2007 1:29 pm |
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| Sophie08
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I'd like to sign up please! :)
Does Pilates count as strength training? |
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Mon Oct 01, 2007 1:45 pm |
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| firegoddess541
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| Interested in joining this challenge!! :D I'll start today....exercise keeps me motivated! :D :D |
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Mon Oct 01, 2007 3:05 pm |
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| Jadzia
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Sophie, firegoddess, glad to see you !
I would count Pilates as Strength training.
Valkm, the only reason why I didn't put food intake as a daily goal is that I was under the impression I already put one in the requirements (silly me, I should know what I write :? ). Actually, if that's what is the hardest for you, I don't see why it couldn't be the daily goal...
Quick recap :
Daily goal : something you struggle with daily. Can be any issue related to emotions (self esteem or emotional eating, for exemple), studies, family matters, finance, eating habits... as long as it's something you want (need) to improve !
Exception : something that is already contained in the requirements. We are already rewarded for doing cardio, or strength, or drinking our daily water.
Which mean that goals like : doing 5 cardios sessions, although that may be a struggle, wouldn't count (we already would gain 23 pts for 5 cardio sessions, doesn't really make sense to add another 15 !).
Weekly goal (2) : more general. Can include cardio/strength related as long as it's not a number of sessions. |
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Mon Oct 01, 2007 6:26 pm |
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| kttybrneyes
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| yeah i am better now so i acan join the october challenge! :lol: i had to get out of september challenge due to an injury during softball. :cry: but i am back baby and ready cause i think i even gained some weight. :cry: but count me in! |
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Tue Oct 02, 2007 1:31 am |
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| Jadzia
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Here's an update of the sign-ups !
Kakaxbox
Otter70
Cheekymo
Valkm
Kjaceyma
Zeati1
Lisa30
Packerprincess
Thinlikeme
Jadzia
Sophie08
Firegoddess54
Kttybrneyes
Chantali
Raj7survey, I'm not sure if you're joining or not, so just let me know !
I'll wait 'til tomorrow night to see how many teams we can do. I would like to see 3 teams, but I would rather have 2 good teams with enough members to support each other ! |
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Wed Oct 03, 2007 7:47 pm |
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| Chantali
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I know I'm a newbie here but I'd also love to sign up for the challenge. I need real motivation, and I'm a competitive person by nature (but not mean about it, I just like to be challenged!)
Thanks so much for this. What a great site! :) |
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Thu Oct 04, 2007 3:58 pm |
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| lisaslosinit
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Is it too late to sign up?
This would be the trick to increase my exercise as I move into Phase 2!
I am only going to the gym 2 days a week and this is really wasting my money so I will really push to 4 days a week. |
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Fri Oct 05, 2007 12:56 am |
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| mangojunky
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I'd like to join the challenge. I need to get exercise back into my life!
deb |
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Fri Oct 05, 2007 1:55 pm |
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| Jo Ann
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I wanna be in!
Just saw this today |
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Fri Oct 05, 2007 8:20 pm |
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| kakaxbox
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| So we're still starting tomorrow right? Time to rip out the Ipod and do that cadio! :lol: |
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Sat Oct 06, 2007 1:48 am |
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