| Jadzia
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Hi everyone !
Hope your are all going well ! Challenge is starting today !
Team 2:
Cheekymo
Lisa30
Valkm
Kakaxbox
Sophie08
MangoJunky
At the beginning of each week please post your WEEKLY goals (3). Starting next week, we'll also have to post your last week results !
Feel free to PM me if you have questions ! |
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Sat Oct 06, 2007 12:44 pm |
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| Sophie08
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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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Sat Oct 06, 2007 7:09 pm |
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| Sophie08
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Hello Team! :D
I posted the requirements above so that we can have easier access to them. :)
Requirement Goals:
1. Cardio - Walk (1 hour) 6 days this week, Yoga 1 day this week.
2. Strength - Pilates 3 days this week.
3. Water - 96 oz / day
Weekly Goals:
1. Finish book that I'm reading.
2. Get caught up in housework.
3. Be on time to work everyday!
Starting Weight: 226
P.S. Let me know if I posted this wrong. lol |
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Sat Oct 06, 2007 7:41 pm |
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| mangojunky
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Hi Everyone! Here are my goals for next week:
Cardio: Mon, Tue, Fri, Sun
Strength: Mon, Wed, Thur, Sat
Water: at least 64 oz each day
BONUSES:
will try a new recipe - veggie, no pasta lasagna.
WEEKLY GOALS:
1. go car shopping
2. work on keeping to my budget
3. do some yoga
I really need to get back to the gym and working out at home....lots of stress in my life.
This is a good motivation for me!
deb |
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Sun Oct 07, 2007 1:33 am |
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| kakaxbox
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Hi everyone, here is my plan.
30 min. Cardio four times a week.
20 min. Strength training three times a week.
4 cardio done.
2 strength training done.
Weekly Goal: 1.drink eight glasses of water (64oz) everyday.
2. Finish phase 1. |
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Sun Oct 07, 2007 10:35 pm |
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| Jadzia
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Hi !
Just so you know : it's nice to post your planned requirements for cardio and strength, but it's totally optional. The important thing is to do the workouts !
So if it help you, go for it ! But if you can't know in advance when you'll be able to do it, you can also just post the results at the end of the week (or post your progress more often if you like, of course). |
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Mon Oct 08, 2007 12:23 am |
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| valkm
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Yikes!
I thought challenge started today.
Not to worry, I can catch up.
I already got in a cardio today but have been
so busy that I have not done anything from the
start of challenge on Sat.
Goal: Main goal: To not let being really very busy
interfere with fitness goals. The challenge will be
to fit in exercise when life gets hectic.
Three goals:
1. Priority food to make sure I eat daily: veggies/fruits.
2. 100 stomach pull ins through out the day for 4/7 days.
3. 75 wide v's for 4/7 days (because I am started late).
I really needed a week without a challenge but it is great
to be back in one! |
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Mon Oct 08, 2007 7:28 pm |
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| Jadzia
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Valkm, you can start today ! The challenge will stop 2 days later in your case, that's no problem !
There's other people in the same situation as you, so it's totally ok. |
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Mon Oct 08, 2007 10:17 pm |
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| valkm
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wow, glad I checked here and found this message.
I may try to catch up but if I cannot, I will certainly
do the two day lag.
Thanks! |
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Mon Oct 08, 2007 10:32 pm |
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| cheekymo
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Hi Everyone!
I'm sorry for my absence - I should have mentioned this before, but I was out of town this weekend - Canadian Thanksgiving!
Just got back in, and I wanted to say thank you Jadzia for giving me the option of a two-day lag - I'm going to take you up on that! So that means that my goals and totals start as of tomorrow, correct?
Here are my goals for the week:
1) 2 grains, 2 fruits max per day (7/7 days).
2) 2000 calories total per day (7/7 days).
3) Complete 3 circuits of the program my trainer set up for me over the summer at least once this week during a circuit training session (does that make sense? lol). |
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Tue Oct 09, 2007 1:26 am |
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| Jadzia
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Starts for you on Tuesday morning (today !)
The extended first day period was to take into account that because of Thanksgiving, it may not have been possible for everyone to start on Saturday. On the long run, I don't believe it'll make a difference, but there's no need for starting with a lack of motivation due to a bad start !
Btw, your last objective makes sense to me ! |
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Tue Oct 09, 2007 12:45 pm |
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| valkm
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Hi all, I have been exercising and immersing myself
in my challenge goals this week.
Am really liking the water emphasis in this challegne (gulp)
a stickler for me . I just keep a bottle (of water) with me
at all times.
Been reading all three teams postings to get motivated
and it worked, I just did a Push It cardio workout!
I love these challenges.
For my recipe I am going to make:
Brown Rice
Kikoman low sodium teriyaki suace
Veggies (Chinese style: water chestnuts, baby corn (surprisingly
low glycemic veggie) and frozen snow peas
Chicken breast for my husband and I am going to try adding
some tofu for me.
Make the brown rice following directions on bag. Allow time as
this can take 45 minutes. In a skillet with a spray of Spam or
a light layer of oil: cook chicken breast til done. Add frozen
snow peas and a small amount water (about 1/4 cup). Add the teriyaki sauce. Cook together. Then add canned drained baby corn and
the water chestnuts. Mix in the cooked rice and stir and serve.
(I am just going to add my chunked tofu to my dish and fish
out the chicken as I am cutting way back on meat.)
This should equal a Chinese food fix without all the heavy oil
and white rice and fried shrimp that I would normally get if
I indulged in Chinese Takeout.
Hope all are having a great exercising week! |
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Wed Oct 10, 2007 9:17 pm |
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| mangojunky
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Hi!
My first week of the challenge won't be my best, but it's all uphill from here, right?!
Yesterday was my first day back to the gym in weeks, and it felt good. I will be making it a daily habit, and will have to re-visit my goals since my living situation has changed. Today I will stick with my eating plan (back to phase 1 for a few days for me) and drink lots of water and green tea. Cardio and strength at the gym.
Have a great day ladies!
deb |
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Thu Oct 11, 2007 10:36 am |
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| Sophie08
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I tried this recipe from allrecipes.com yesterday. It was wonderful! :) Served it with a salad.
Marinated Ranch Broiled Chicken
INGREDIENTS
* 2 skinless, boneless chicken breast halves
* 1 (1 ounce) package dry Ranch-style dressing mix
* 2 tablespoons olive oil
* 1 tablespoon red wine vinegar
DIRECTIONS
1. Combine the dressing mix, oil and vinegar in a large, resealable plastic bag and mix together. Add chicken to bag, seal and shake to coat; work mixture into the meat.
2. Refrigerate to marinate for at least 1 hour, or overnight if possible.
3. Preheat oven to Broil/Grill.
4. Remove chicken from bag, discarding any remaining marinade, and broil for 10 to 15 minutes or until cooked through and no longer pink inside. |
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Thu Oct 11, 2007 11:37 am |
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| cheekymo
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Hi Everyone!
I hope you're all having a good week so far. I was feeling sorta blah today, and it hasn't been a good beachy week so far - but I did a really long workout today, and my eating was much better (but not perfect).
I weighed myself today - I'm at 200 even...disappointing because I was around 197-199 for the past six weeks. I think my bad eating and inconsistent exercise has caught up with me! I'm determined to lose at least 5 pounds by the end of this challenge though, and to keep a positive attitude. I'm also determined to get back to posting more often - it really keeps me on track!
Have a great night everyone!
Cheeky |
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Fri Oct 12, 2007 12:37 am |
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