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6 Wk Spring into Summer Fitness Challenge July 5, Day 35

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Challenge 1
100 points

Complete your workout plan.Screen Shot 2013-03-13 at 7.53.03 PM
CHALLENGE 2
100 POINTS

FOOD TRACKING

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

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CHALLENGE 3

SLEEP MORE! EARN 10 POINTS FOR EACH HOUR YOU SLEEP TONIGHT.screen-shot-2011-09-18-at-4-06-28-pm2.png

PLEASE REMEMBER TO JOURNAL AND SEND A NOTE. ADD YOUR POINTS. THANK YOU!

6 Wk Spring into Summer Fitness Challenge July 4, Day 34

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Challenge 1
100 points

Complete your workout plan.Screen Shot 2013-03-13 at 7.53.03 PM
CHALLENGE 2
100 POINTS

FOOD TRACKING

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

20130703-160357.jpg

CHALLENGE 3

SLEEP MORE! EARN 10 POINTS FOR EACH HOUR YOU SLEEP TONIGHT.screen-shot-2011-09-18-at-4-06-28-pm2.png

PLEASE REMEMBER TO JOURNAL AND SEND A NOTE. ADD YOUR POINTS. THANK YOU!

6 Wk Spring into Summer Fitness Challenge July 3, Day 33

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You can motivate by fear, and you can motivate by reward. But both methods are only temporary. The only lasting thing is self motivation.

Challenge 1
100 points

Complete your workout plan.013-7-1

CHALLENGE 2
100 POINTS

FOOD TRACKING

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

EXERCISE AND FLUID REPLACEMENT

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CHALLENGE 3

SLEEP MORE! EARN 10 POINTS FOR EACH HOUR YOU SLEEP TONIGHT.

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PLEASE REMEMBER TO JOURNAL AND SEND A NOTE. ADD YOUR POINTS. THANK YOU!

6 Wk Spring into Summer Fitness Challenge July 2, Day 32

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Challenge 1
200 Points (One time)

Make up a four day workout plan and follow it. Starting Tuesday, July 2- Friday, July 5. Your plan should, over the course of the next four days, include a balanced combination of the following: cardio, strength training, stretching and relaxation. Remember to mix it up! Remember to have a balanced approach. Follow your plan and earn an 100 points each day that you do. Plan carefully! If you do don’t complete it as it is written… no points. PLEASE BE SPECIFIC WITH TIME.

Of course I want to see your plans. Please email them to me and also feel free to post them to the Facebook page. In addition to you following your workout plan, I will continue to post other daily challenges.

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CHALLENGE 2
100 POINTS

FOOD TRACKING

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

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PLEASE REMEMBER TO JOURNAL AND SEND A NOTE. ADD YOUR POINTS. THANK YOU!
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CHALLENGE 3

SLEEP MORE! EARN 10 POINTS FOR EACH HOUR YOU SLEEP TONIGHT.

6 Wk Spring into Summer Fitness Challenge June 10, Day 10

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CHALLENGE 1

EARN 1 POINT FOR EACH MINUTE OF CARDIO OF WORK YOU PERFORM. USING THE INTERVAL FORMAT AGAIN. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTIONS SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU CAN DO DIFFERENT TYPES OF ACTIVITY. IF YOU DO MORE THAN 30 MINUTES TOTAL, EARN 30 EXTRA POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 30 BONUS POINTS FOR A TOTAL OF 90 POINTS.

CHALLENGE 2
150 POINTS
TRACK YOUR DAILY FOOD AND BEVERAGE INTAKE VIA MY FITNESS PAL.

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

CHALLENGE 3
STRETCH 30 MINUTES FOR 30 POINTS.

CHALLENGE 4
50 POINTS

LISTEN TO THIS GUIDED MEDITATION FOR RELAXATION.

6 Wk Spring into Summer Fitness Challenge June 9, Day 9 Week 2

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CHALLENGE 1
TAKE THE QUIZ BY CLICKING THE LINK. EARN YOUR SCORE. 100%= 100 POINTS. 90%= 90 POINTS AND SO ON. GOOD LUCK!

http://bit.ly/187uabe.

CHALLENGE 2
EARN 1 POINT FOR EVERY MINUTE THAT YOU STRENGTH TRAIN. GO FOR 30 MINUTES AND GET A BONUS 30 POINTS. EVERY MINUTE COUNTS AS A POINT. FOR EXAMPLE 45 MINUTES OF STRENGTH TRAINING IS 45 POINTS PLUS 30 BONUS POINTS. FOR A TOTAL OF 75. YOU SHOULD SHOOT FOR 10-12 DIFFERENT EXERCISES THAT WILL WORK ALL OF THE MAJOR MUSCLE GROUPS. 10-12 REPETITIONS FOR EACH EXERCISE. YOU MAY REPEAT THE SAME EXERCISE FOR UP TO 3 SETS. HERE ARE TWO ARTICLES TO HELP YOU GET STARTED IF STRENGTH TRAINING IS NEW TO YOU. MIGHT BE A NICE REFRESHER FOR YOU SEASONED PROS TOO.

Starting a weight training program http://mayocl.in/14ohZTh

STRENGTH TRAINING:VIDEO COLLECTION http://mayocl.in/18WdCzP

10 MAJOR MUSCLES IN THE BODY http://www.livestrong.com/article/100492-ten-major-muscles-body/

CHALLENGE 3
50 POINTS

LISTEN TO THIS GUIDED MEDITATION FOR RELAXATION AT THE END OF THE DAY BEFORE BED OR AFTER YOU COMPLETE YOUR STRETCHING, IF YOUR ARE GOING TO STRETCH TODAY. FYI…IT’S ABOUT 10 MINUTES IN LENGTH.TRY TO RELAX AND JUST LISTEN TO THE NICE LADY . PLEASE…DON’T STRESS OUT!

CHALLENGE 4
150 POINTS

CONTINUE TO EAT AS MUCH FRESH WHOLE FOODS AND DRINK AS MUCH FRESH PURE WATER AS YOU CAN. DO NOT COUNT THESE POINTS. ELIMINATE ALL THE CRAP AND JUNK FOOD AND VICES THAT YOU CAN.

THE CHALLENGE IS TO FIND OUT HOW MANY CALORIES YOU NEED PER DAY AND THEN TO TRACK YOUR CONSUMPTION. GO TO MY FITNESS PAL BY CLICKING THE LINK http://www.myfitnesspal.com SIGN UP BY ANSWERING A FEW SIMPLE QUESTIONS AND LEARN HOW MANY CALORIES YOU NEED TO REACH YOUR GOALS. THEN TRACK FOOD AND DRINKS FOR THE DAY.

Many Americans clueless of how many calories they do or should eat – USATODAY.com http://usat.ly/117c011

IT’S NOT ABOUT THE WEIGHT IT’S ABOUT BEING KNOWLEDGEABLE. IT’S ABOUT KNOWING WHERE YOUR CALORIES AND NUTRIENTS ARE COMING FROM (FOOD AND BEVERAGES) AND LEARNING MAKING WISE CHOICES. LEARNING TO EAT THE MOST NUTRIENT DENSE FOODS AS POSSIBLE TO NOURISH YOUR BODY AND LEARNING TO LEAVE THE OTHER CRAP BEHIND.

HEALTHY DIET: DO YOU FOLLOW DIETARY GUIDELINES? http://mayocl.in/11nVSXM

BOILING DOWN DIETARY GUIDELINES http://mayocl.in/18goqMa

6 Wk Spring into Summer Fitness Challenge June 7, Day 7

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THIS IS IT FOLKS! LAST SET OF CHALLENGES FOR WEEK ONE. KEEP UP THE HARD WORK!

CHALLENGE 1

EARN 1 POINT FOR EACH MINUTE OF CARDIO OF WORK YOU PERFORM. TODAY, LET’S LEARN ABOUT BRICK TRAINING. BIKE, WALK, BIKE. GO FOR A NICE LONG WALK THEN PLAY TENNIS WITH A FRIEND THEN TAKE A ZUMBA CLASS. THE IDEA WITH BRICK TRAINING IS LAYERING 2 TO 3 DIFFERENT ACTIVITIES.THE IDEA IS TO DO THEM ONE RIGHT AFTER THE OTHER TO BUILD ENDURANCE. TRIATHLETES USE THIS TYPE OF TRAINING BUT SO CAN MERE MORTALS. WE CAN USE THIS BRICK TRAINING CONCEPT WITH ANY ACTIVITIES NOT JUST BIKING, RUNNING AND SWIMMING. YOU DECIDE, MIX IT UP! WORK AT WHATEVER INTENSITY LEVEL YOU WOULD LIKE. IF YOU LIKE IT HIGHER, GO HIGH. IF YOU FEEL YOU NEED TO KEEP IT A BIT LOWER, THAT IS FINE TO. OR SOMEWHERE IN BETWEEN. IF YOU LIKE THE INTERVAL TRAINING, STICK WITH IT. IT’S ALL UP TO YOU. LISTEN TO YOUR BODY. JUST DO IT! REMEMBER THE RATE OF PERCEIVED EXERTION? USE IT! LISTEN TO YOUR BODY AND PUSH YOURSELF A BIT, JUST DON’T OVER DO IT. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTIONS SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU MUST DO 2-3 DIFFERENT ACTIVITIES AND THEY CAN BE THINGS YOU’VE AREADY DONE THIS WEEK. IF YOU DO MORE THAN 60 MINUTES TOTAL, EARN 60 BONUS POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 60 BONUS POINTS FOR A TOTAL OF 120 POINTS. FOLLOW ME? ARE YOU SMILING?

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CHALLENGE 2

STRETCH FOR AT LEAST 30 MINUTES FOR 30 POINTS. USE WHAT I’VE PROVIDED OR FIND SOME STRETCHES OF YOUR OWN. THE YOGA VIDEO I’VE POSTED IS CHALLENGING. ESPECIALLY IF YOU HAVE NEVER DONE YOGA. SO IF YOU TRY IT, TAKE IT EASY… YOUR POSITIONS DON’T HAVE TO LOOK JUST LIKE MINE AND CHANCES ARE THEY WON’T UNLESS YOU ARE VERY FLEXIBLE. POINT BEING…TRY IT BUT DON’T FORCE ANY MOVEMENTS, YOU’LL INJURY SOMETHING. HAVING SAID THAT, THESE SERIES OF STRETCHES ARE DESIGNED TO BALANCE ALL MUSCLES GROUPS OF THE BODY, SO THEY ARE GREAT TO PRACTICE REGULARLY TO INCREASE FLEXIBILITY THROUGHOUT THE WHOLE BODY.

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CHALLENGE 3
100 POINTS

LISTEN TO THIS GUIDED MEDITATION FOR RELAXATION AT THE END OF THE DAY BEFORE BED OR AFTER YOU COMPLETE YOUR STRETCHING. FYI…IT’S ABOUT 10 MINUTES IN LENGTH.TRY TO RELAX AND JUST LISTEN TO THE NICE LADY 🙂 PLEASE CLICK THE LINK AND LEARN WHY WE NEED TO RELAX AND REDUCE STRESS TO BECOME MORE HEALTHY. PLEASE…DON’T STRESS OUT!

Relaxation Overview – Why Relaxation Is Important
http://bit.ly/12sMmtO

CHALLENGE 4
KEEP EATING THOSE FRUITS AND VEGGIES! TRY TO ELIMINATE PROCESSED FOODS, FAST FOODS AND EATING THINGS FROM A BOX, BAG OR CAN. EAT MORE FRESH WHOLE FOODS. REAL FOODS! FRUITS AND VEGETABLES. EARN 5 POINTS FOR EVERY SERVING OF A WHOLE FRESH FRUIT OR VEGETABLE. HOPE YOU HAVE NOT GIVING UP ON THE WATER. PLEASE HYDRATE TOO!

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6 Wk Spring into Summer Fitness Challenge June 6, Day 6

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“Obstacles are things a person sees when he takes his eyes off his goal.” ― E. Joseph Cossman

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PLEASE COME UP WITH 3 GOALS FOR YOURSELF FOR TOMORROW FOR 100 POINTS. 3 THINGS YOU’LL DO TOMORROW, 3 THINGS THAT WILL KEEP YOU MOVING FORWARD. YOU KNOW WHAT YOU NEED TO DO. PLEASE UNDERSTAND THAT YOU NEED TO REACH THOSE 3 GOALS IN ORDER TO COLLECT THE 100 POINTS.PLEASE EMAIL ME GOALS AND POINTS AND REMEMBER YOU MAY ALSO POST THEM TO FACKBOOK. KNOW YOU ARE NOT ALONE, IF YOU NEED HELP I’M HERE. BE YER BEST!
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