Week Three Challenges!

Did you like Week Two? Found it fun? Challenging? GOOD!!
We are kicking it up EVEN MORE!! Hold on to your hats!!!

A few things to remember:

• If you have a question as to points, please ask your team/teamleader 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 3o 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!!!!

Week Three Challenges:

This week we are focusing on UPPER BODY moves..your arms will thank me!!! REMEMBER: Always activate Core muscles during a movement. This will help ease back pain.

Cardio

1 pt per every minute of exercise, +100 pts for more than 180 mins. An extra bonus of 50pts to anyone who goes over 200!! (Maximum bonus points: 150)

Keep your Core Muscle Engaged folks!!

This is based on INTENTIONAL exercise minutes!! I don’t mean it has to be in a gym, or on a treadmill. But just strolling the mall won’t do. If you plan on going to the mall, and plan on really WALKING it, not strolling around, then yes, it can be counted. It’s called Cardio for a reason..It gets your heart pumping!

Intervals: During whatever cardio you are doing, if you PUSH yourself to the limit for ONE FULL MINUTE give yourself 10pts each time!!! This means, if in a 30 minute session of intentional cardio you PUSH for one minute 3 times you would have 30 pts!

Strength

10pts for every Strength Training Session you complete (except boxers see below). + 100 pts if you complete 3 Training Sessions in one week! (One session consists of completing EACH move the amount of reps specified)

Beginner:

Core:

Crunches with or w/0 ball: 3 reps of 10-12 times

Dumbbell Side Bends : – 3 sets of 10-12, use a can or something heavy if you don’t have dumbbells.

Upper Body:

Wall Pushups or Modified Push Ups 3 reps of 10-12

One Arm Dumbbell Rows 3 reps of 10-12

Dumbbell Shrugs 3 reps of 10-12

Triceps Dips With Bent Knees 3 reps of 101-12

Lower Body:

Bridges: 3 reps of 10-12

Calf Raises with Chair : 3 reps of 10-12

Done? Give yourself 10pts!

Advanced:

Core:

Bicycle Crunches 3 reps of 10-12 times

Seated Knee Lift With Chair: 3 reps of 10-12 times

Upper Body:

Close Arm Wall Push Ups: 3 reps of 10-12 times

Dumbbell Shoulder Press On Ball (or on Chair if no ball) : 3 reps of 10-12

Dumbbell Shrugs : 4 sets of 15-20

Tricep Dips with Straight Legs: 3 sets of 10-12

Lower Body:

Single Leg Bridge-Ups - 2 sets of 10-12 reps each leg

Calf Raises on Step: 3 sets of 10-12 reps

Done? Give yourself 10pts!!

Tracking

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

So: Monday I tracked all my food = 10pts

Monday I also met all 8 HG = 10pts

Total for Monday= 20pts.

Tuesday I tracked all my food = 10pts

Tuesday I did not meet all 8 HG = Opts

Total for Tuesday: 10pts

Lifestyle Challenges

* No eating in front of the tv or computer all week. Turn away from the puter if you have to eat at your desk. This includes snacks.

* In one of your team’s daily threads post 5 reasons why achieving your Challenge goal is important to you. Write this on the back of your certificate as well

* Measure EVERYTHING!! Even the cream and sugar in your coffee!!! Then, even if you are 100% sure of the points, check it in your w.w. info (online tracker or book from meetings.

* Take 5 minutes every day, no phone, no tv, no kids, no partner, no radio, no computer. Lock yourself in the bathroom if you have to. Look at your certificate and reflect on the good things you did for yourself so far in this challenge. Give yourself credit for it.

* Take the stairs, park your car the farthest parking spot away, get up from your desk more. Do these little changes every day to make ONE BIG lifestyle change!

CPT SRG'S CHALLENGE:

Do one thing this week that scares the living daylights out of you. It has to be safe, and smart, and legal. But definitely puts you WAY out of your comfort zone. Report to your team what you did +50 points!