TROYBUILT BLOG -

6 Wk Spring into Summer Fitness Challenge June 5, Day 5

Fitness challenge_Layout 1

Accept the Challenges so that you can feel the exhiliration of Victory -George Patton

CHALLENGE 1

EARN 1 POINT FOR EACH MINUTE OF CARDIO OF WORK YOU PERFORM. ACTIVITY MUST BE A NEW ONE AND CANNOT BE ANYTHING DONE SO FAR IN THIS CHALLENGE. BE CREATIVE. GO FOR A NICE LONG WALK, PLAY TENNIS WITH A FRIEND,TAKE A ZUMBA OR TURN ON SOME MUSIC AND DANCE AROUND. MARCH IN PLACE WHEN COMMERCIALS COME ON IF YOUR WATCHING TV. WHATEVER YOU DO IT MUST BE NEW. 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! 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 45 MINUTES TOTAL, EARN 45 BONUS POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 45 BONUS POINTS FOR A TOTAL OF 105 POINTS. GET IT? NOW DO IT! REMEMBER TO BE HAPPY 🙂

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.
[wpvideo Ab0S7YHZ]
office-stretches_800

CHALLENGE 3

CONTINUE TO ELIMINATE PROCESSED FOODS, JUNK AND FAST FOODS. AVOID 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.

CHALLENGE 4

DITCH ONE OF YOUR VICES FOR THE WHOLE DAY TODAY AND EARN 50 POINTS. NO SUGAR, NO SWEETS, NO CHOCOLATE, NO SNACKS. NO BEER, NO WINE, NO LATTES. WHATEVER YOU OVERINDULGE IN. DON’T INDULGE (NOT EVEN A LITTLE BIT) FOR TODAY AND EARN POINTS. NO NADA, DON’T DO IT! YOU KNOW YOU CAN, YOU MIGHT EVEN FEEL BETTER WITHOUT IT.

Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are. Bernice Johnson Reagon

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6 Wk Spring into Summer Fitness Challenge June 4, Day 4

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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 THIRTY 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.

PLEASE CLICK THE LINK BELOW TO LEARN MORE ABOUT INTERVAL TRAINING.
http://bit.ly/11mGwXD

Screen Shot 2013-06-03 at 1.17.19 PM

CHALLENGE 2

STRETCH FOR AT LEAST 20 MINUTES FOR 20 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.

[wpvideo Ab0S7YHZ]

office-stretches_800

Stretching: Focus on flexibility
http://www.mayoclinic.com/health/stretching/HQ01447

BENEFITS OF YOGA
http://bit.ly/10MjPwo

CHALLENGE 3

CONTINUE TO ELIMINATE PROCESSED FOODS,JUNK AND FAST FOODS. AVOID 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.

Read more: 6 Processed Foods You Can Avoid and Easily Make at Home
http://caloriecount.about.com/6-processed-foods-you-can-avoid-b607497#last

CHALLENGE 4

HYDRATE MORE TODAY! DRINK MORE WATER AND LESS OTHER CRAP. SAME AS YESTERDAY. EARN 10 POINTS FOR EVERY 8 OUNCES YOU CONSUME. NO… TEA, COFFEE, SODA, JUCIES DON’T COUNT. PURE WATER! NOT EVEN VITAMIN OR FLAVORED WATER (UNLESS YOU FLAVOR IT YOURSELF…NO PURCHASED BOTTLED FLAVORED STUFF). JUST PLAIN GOOD OLD FASHIONED WATER. BUT TRY ADDING SOME FRESH SQUEEZED LEMON JUICE TO JAZZ IT UP. PLEASE READ THESE ARTICLES TOO.

READ LEMON WATER AS A DETOX:
http://www.livestrong.com/article/156374-lemon-hot-water-as-detox/

6 Wk Spring into Summer Fitness Challenge June 3, Day 3

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CHALLENGE 1

GUESS WHAT FOLKS? WE ARE STICKING WITH THE CARDIO THEME AGAIN FOR DAY 3. UPPING THE ANTE ONE MORE TIME! EARN 1 POINT PER MINUTE. TODAY FOR A TWIST, TRY INTERVAL TRAINING. READ ALL ABOUT IT IN THE LINK BELOW. ACCUMULATE 60 MINUTES AND EARN A BONUS 60 POINTS. FIND OUT WHAT INTERVAL TRAINING IS, THEN DO IT. OH… AND AGAIN, PLEASE BE HAPPY AS YOU DO IT. IT MAKES THE BENEFITS SO MUCH BETTER. TRUST ME!

http://bit.ly/intervalworkout

HAVE YOU BEEN LOOKING AT ARTICLES AND NOW VIDEOS I’M LINKING ON THESE CHALLENGES. I HOPE SO! THERE WILL BE A QUIZ AT THE END OF EACH WEEK. READ UP! THESE ARE NEW LINKS BELOW. IF YOU WANT TO GET AND BE HEALHY AND FIT YOU GOTTA KNOW HOW, WHY, AND WHAT THAT MEANS AND WHAT THE CONSEQUENCES ARE IF YOU CHOOSE NOT TO BE. I KNOW, I KNOW, I CAN HEAR YOU NOW… I DON’T HAVE TIME TO DO ALL OF THIS READING AND WRITING AND WATCHING VIDEOS AND EXERCISING. GUESS WHAT? YOU HAVE TO MAKE TIME. REMEMBER, YOU HAVE ESTABLISHED GOALS. SO JUST DO IT! SELF CARE IS THE NEW HEALTH CARE! THANK ME LATER 🙂

http://bit.ly/15tNsT8

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CHALLENGE 2

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.

http://bit.ly/13xxlT9

http://bit.ly/11OOoTs

CHALLENGE 3

HYDRATE MORE TODAY! DRINK MORE WATER AND LESS OTHER CRAP. SAME AS YESTERDAY. EARN 10 POINTS FOR EACH 6-8 OUNCES YOU CONSUME. NO… TEA, COFFEE, SODA, JUCIES DON’T COUNT. PURE WATER! NOT EVEN VITAMIN OR FLAVORED WATER (UNLESS YOU FLAVOR IT YOURSELF…NO PURCHASED BOTTLED FLAVORED STUFF). JUST PLAIN GOOD OLD FASHIONED WATER. BUT TRY ADDING SOME FRESH SQUEEZED LEMON JUICE TO JAZZ IT UP. PLEASE READ THESE ARTICLES TOO.

http://mayocl.in/10K8q02

DO YOU KNOW SIGNS OF DEHYDRATION? DO YOU EVER EXPERIENCE ANY OF THESE? DRINK MORE WATER!

http://mayocl.in/11fLfXW

YOU KNOW THE DRILL! EARN THOSE POINTS, THESE ARE MONDAY’S CHALLENGES. YOU HAVE THE WHOLE DAY. PLEASE REPORT YOUR POINT TOTALS TO ME BY END OF THE DAY MONDAY OR FIRST THING TUESDAY MORNING. BE YER BEST!

6 Wk Spring into Summer Fitness Challenge June 2nd, Day 2

Fitness challenge_Layout 1

CHALLENGE 1

STICKING WITH THE CARDIO THEME FOR DAY 2 FOLKS. UPPING THE ANTE! EARN 1 POINT PER MINUTE TODAY. DO SOMETHING DIFFERENT THAN YESTERDAY THOUGH. WE GOTTA MIXED IT UP. ALWAYS! IF IT WAS HIGH INTENSITY GO LOWER AND VICE VERSA. TRY SOMETHING NEW. TAKE A CLASS OR CALL A FRIEND AND GO FOR A WALK. ACCUMULATE 45 MINUTES AND EARN A BONUS 45 POINTS. SAME DEAL AS YESTERDAY! GOT IT? YAY! NOW GET OUT THERE AND GET THAT CARDIO IN. AND HAVE FUN TOO! PLEASE.

HAVE YOU READ THE ARTICLE LINKS I POSTED YESTERDAY. IF NOT YOU SHOULD. WHAT ARE YOU WAITING FOR? KNOWLEDGE IS POWER.

http://exercise.lovetoknow.com/Why_Is_Cardiovascular_Fitness_Important

http://exercise.about.com/cs/cardioworkouts/a/cardio101.htm

CHALLENGE 2
VALUE 50 POINTS

DITCH YOUR VICE FOR TODAY. YOU KNOW YOU HAVE AT LEAST ONE. I READ ALL ABOUT THEM YESTERDAY.:-) THANKS FOR SHARING! NO SUGAR, NO SWEETS, NO CHOCOLATE, NO SNACKS. NO BEER, NO WINE, NO LATTES. WHATEVER YOU OVERINDULGE IN. DON’T INDULGE (NOT EVEN A LITTLE BIT) FOR TODAY AND EARN POINTS. NO NADA, DON’T DO IT! YOU KNOW YOU CAN, YOU MIGHT EVEN FEEL BETTER WITHOUT IT.

http://www.ehow.com/how_8671635_kick-bad-habits-vices.html

CHALLENGE 3

HYDRATE! DRINK MORE WATER AND LESS OTHER CRAP. EARN 10 POINTS FOR EACH 6-8 OUNCES YOU CONSUME. NO… TEA, COFFEE, SODA, JUCIES DON’T COUNT. PURE WATER! NOT EVEN VITAMIN OR FLAVORED WATER (UNLESS YOU FLAVOR IT YOURSELF…NO PURCHASED BOTTLED FLAVORED STUFF). JUST PLAIN GOOD OLD FASHIONED WATER. BUT TRY ADDING SOME FRESH SQUEEZED LEMON JUICE TO JAZZ IT UP. PLEASE READ THESE ARTICLES TOO.

http://www.shapefit.com/why-water-is-important.html

http://www.livestrong.com/article/111175-benefits-lemon-water/

YOU KNOW THE DRILL! EARN THOSE POINTS, THIS IS SUNDAY’S CHALLENGE. YOU HAVE THE WHOLE DAY. PLEASE REPORT YOUR POINT TOTALS TO ME BY END OF THE DAY SUNDAY OR FIRST THING MONDAY MORNING. BE YER BEST!

6 Wk Spring into Summer Fitness Challenge June 1st, Day one

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JUNE 1 DAY ONE!

CHALLENGE 1
VALUE 50POINTS

WRITE A 3-4 PARAGRAPH ESSAY OR RECORD A VIDEO ESSAY. DISCUSS THE REASONS WHY YOU’VE DECIDED TO TAKE THIS FITNESS CHALLENGE AND WHAT IT IS YOU HOPE TO ACHIEVE (YOUR GOALS) DURING THE NEXT 6 WEEKS. ALSO SHARE WHAT YOU FEEL ARE YOUR 2 MAIN BARRIERS TO STAYING AS FIT AND HEALTHY AS YOU’D LIKE TO. FOR YOU, THINKING ABOUT THESE THINGS WILL MAKE THIS JOURNEY MORE MEANINGFUL AND FOR ME I GET TO LEARN HOW I CAN BETTER HELP YOU REACH YOUR GOALS.

I WOULD LOVE IT IF YOU ALL WOULD SHARE THESE ESSAYS WITH ALL OF THE PLAYERS ON FACEBOOK. YOU DO NOT HAVE TO THOUGH. WE SHOULD BE ABLE TO POST THEM TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. THIS PART IS ALL NEW TO ME, LET’S SEE HOW IT GOES.

I WOULD LIKE TO GET CONVERSATIONS GOING BETWEEN PLAYERS TO MAKE THINGS MORE INTERACTIVE AND FUN AND ALSO GET SOME HEALTHY COMPETITION GOING. REMEMBER THERE ARE GREAT PRIZES WE ARE TRYING TO WIN HERE AS WE TRANSFORM INTO HEALTHIER INDIVIDUALS.

CHALENGE 2

WE ALL KNOW THAT CARDIOVASCULAR EXERCISE IS AN IMPORTANT COMPONENT TO OPTIMAL HEALTH, PLEASE READ THE ARTICLE LINKED BELOW. THEN TAKE CHALLENGE 2.

http://exercise.lovetoknow.com/Why_Is_Cardiovascular_Fitness_Important

CHALLENGE 2

EARN 1 POINT FOR EACH MINUTE OF WORK PERFORMED. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTION SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU CAN DO DIFFERENT TYPES OF ACTIVITY. IF YOU DO MORE THAN THIRTY 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.

FOR THIS EXERCISE TO BE EFFECTIVE, WORK AT A LEVEL THAT IS MODERATELY CHALLENGING FOR YOU AND ONLY YOU. NO MATTER WHAT ACTIVITY YOU CHOOSE. WORK AT IT. TO JUDGE HOW HARD YOU’RE WORKING LISTEN TO YOUR BODY AND YOUR BREATH. WE’LL ALSO USE THE RATE OF PERCEIVED EXERTION SCALE. 1=EASY 10= HARD. YOU WANT TO FEEL LIKE YOU ARE WORKING AROUND A 7-8 AND YOU SHOULD FEEL LIKE YOU CAN MAINTAIN THE ACTIVITY FOR GOOD WHILE WITHOUT HAVING TO STOP AND CATCH YOUR BREATH. IF YOU ARE HUFFING AND PUFFING AND HAVING TROUBLE BREATHING YOU ARE WORKING TOO HARD. THIS WILL NOT LEAD TO POSITIVE RESULTS. FIND YOUR BALANCE WORK HARD BUT NOT TO HARD, NOT YET. SLOW AND STEADY WINS THE RACE

SO…AFTER YOU’VE TACKLED THIS CHALLENGES I WOULD LIKE YOU TO POST THE ESSAY TO FACEBOOK OR EMAIL IT TO ME.I NEED TO SEE IT!  THEN I NEED YOU TO PLEASE REPORT YOUR TOTAL  POINTS FOR BOTH CHALLENGES. AGAIN, TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. OR EMAIL THEM TO ME. TROYLFORD1@MAC.COM

THIS IS NEW TERRITORY HERE FOR ALL OF US SO PLEASE BE PATIENT WITH YOURSELF AND WITH ME. AT FIRST THERE MIGHT BE A BIT OF REDUNDANCY AS FAR AS OUR COMMUNICATION BACK AND FORTH. MAINLY ON MY PART. I JUST WANT YOU TO HAVE THE TOOLS TO NEED TO SUCEED. PLEASE COMMUNICATE YOUR THOUGHTS AND IDEAS ANYTIME IN ANY FORMAT. BE YER BEST!

5 Things Happy People Do

smiley-face

#1 Express gratitude
When you appreciate what you have, what you have appreciates in value. If we aren’t thankful for what we already have, we will have a hard time ever being happy. Start a gratitude journal and write down three things you are grateful for each day.
#2 Cultivate optimism
People who think optimistically see the world as a place packed with endless opportunities, especially in trying times. When you catch yourself thinking a negative thought, see if you can turn it into a positive thought.
#3 Practice acts of kindness
Selflessly helping someone is a super powerful way to feel good inside. Pay it forward by doing one act of kindness each day. A simple smile and a hello can be the best gift ever to someone who really needs it. Picking up a piece of garbage that’s blowing around outside is a kind thing to do for our environment.
#4 Commit to setting and reaching your goals
Magical things start to happen when we commit ourselves to doing whatever it takes to get somewhere. Set a new goal for yourself then go after it! Read a new book. Go for a 30 minute walk each day for a month.
#5 Take care of your body
Taking care of your body is crucial to being the happiest person you can be. Exercise,eat right, get adequate sleep and hydration. Meditate, relax. Think happy thoughts and breathe deeply.

“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”

 William Londen quotes

Energy Bars And Sugar: Are They As Sweet As Candy?

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When you’re feeling hungry at the end of the day, it’s easy to unwrap an energy bar. These bars have been formulated to provide a combination of fiber and protein to keep you energized and full. While the snacks are convenient and especially helpful if you’re hungry before the gym, they can often conceal a major dose of sugar, causing them to be more unhealthy than you’d expect.

Read more here.

From The Huffington Post

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