Categorized as: FITNESS CHALLENGE

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

Fitness challenge_Layout 1

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!