Week 1 Challenges

WELCOME TO BOOT CAMP RECRUIT!!! IT WON’T BE PRETTY, BUT YOU’LL FEEL PRETTIER WHEN ITS DONE!!!!

BELOW ARE THE CHALLENGES FOR ~WEEK ONE~

A few things to remember:

· If you have a question as to points, please ask your team/team leader first.

· Participation is KEY. If you feel you need to bow out, please send your team leader an email or a message on the board. DON'T just disappear..it brings the stats down for your whole team!

· Post your stats ASAP on Wednesdays!! Even if you have nothing at all to post, post anyway. Who knows, winning might be based on the fact that you did only 30 minutes of exercise that week!

· Do not do any exercise that causes you pain. Be sure to go over each move as outlined on www.sparkpeople.com carefully, and determine your level of exercise before starting.

· Be consistent with what “weigh in” weight you are using.

· Be sure to stretch properly before and after each work out!! Some great ones are here: http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=stretch

· HAVE FUN!!!!

Since the holidays like to encourage us to stretch our bellies its time we put some muscle back in place don’t you think? Core Moves this week Recruits!!

Cardio
1 pt per every minute of exercise, +100 pts for more than 180 mins
This is based on INTENTIONAL exercise minutes!!

Intervals: During whatever cardio you are doing, if you PUSH yourself to the limit for ONE FULL MINUTE give yourself 10pts each time!!!

Strength
10pts for every Strength Training Session you complete. + 100 pts if you complete 3 Training Sessions in one week! (One session consists of completing 3 reps of 10-12 of EACH move)

Beginner:Back Extention, Hip Flexor and Standing Side Bends
3 sets of 10-12 reps of each exercise = 10pts

Advanced: Airplane Pose, Hip Flexor and Extention , and Lying Straight Leg Raises
3 sets of 10-12 reps of each exercise = 10pts

Tracking
10 pt per every day followed, 10 additional pts for every day 8 Healthy Guidelines are followed – and YES that includes 2 litres of water MINIMUM per day!!

Lifestyle Challenges

*Print out your certificate – find an inspirational place to keep it. Fridge? Mirror? Workout area? Gym bag?

* Sit in solitude for a full 5 minutes and honestly reflect on what you wrote on your certificate, and what it means. How will you fulfill your realistic goal for the next 10 weeks?

*Take your measurements (hips, chest, bust, neck, arms, thighs) – no need to share them with everyone, but write them, with the date, on the back of your certificate.

*When sitting at a desk, or in your car, or watching tv, sit up completely straight, feet flat on the floor, abs pulled in tight for 5 full minutes. Do this 3 times in a day for the full 50pts.

*One new recipe. Try it, and share it with your team.

* Pretend its Lent. Give up one thing this week that is not part of a healthy lifestyle. For one week -10pts for each day you go without ON TOP of the regular 50pts.

50 pts per workout achieved, bonus 100 pts if all 5 achieved

CPT SRG'S CHALLENGE:ONE HUNDRED BONUS POINTS TO EACH TEAM WHO HAS 100% PARTICIPATION ON REPORTING DAY!!!!