Week 2 challenges!

Welcome to week 2 everyone! I hope that you had a great first week of the challenge and are excited for the upcoming week! For some of us this is likely to be a challenging few days with Easter eggs and family dinners galore! Let’s band together and get through the weekend feeling successful! Don’t forget about the goals you set last week! Remember at the end of the challenge the goal is to have broken a negative behaviour or started a positive one! We’ll be sure to see how it goes at the end!

Here are this week’s challenges:

As usual keep track of the days you are OP – 10pts/day

MOIE – keep track of the number of minutes of intentional exercise you complete – also – remember you get an extra 10pt bonus for each day you complete at least a 20 minute strength routine

Lifestyle Challenge: Share with your team your top 3 tips that help you succeed on getting healthy (can be exercise or nutrition tips). It could be special snack ideas that get you through the day or exercise habits that really help you see results. 25pts if you do this.

Fitness Challenge: I’ve noticed that lots of you get lots of minutes of exercise weekly (WOOHOO! Awesome job!!) – but sometimes you don’t have the time to work out for that long. Also – studies have shown that increasing the intensity that you work out (and therefore decreasing the time you spend doing it) will work better to burn calories – and it will be much more likely you’ll stick with it, because really – who has 2 hours a day to work out (unless your on the Biggest Loser!!)?? I want you to push yourself to the limit. 25pts if you can “push yourself to your limit” 3X this week – that means go until you can’t go anymore – if you run, sprint that last little bit – or if you’re about to give up on a wall squat don’t get up, stay there until you slide down the wall!! Go to your limit! Your body is likely stronger than you give it credit for! Let it show you how strong it really is! (Just please….be your own judge…don’t hurt yourself…)

Nutrition Challenge: This week is likely to be tempting – with chocolate eggs filling our cupboards and family dinners w/ leftovers snacking may be tough. So therefore this is an ideal week for no night-time unplanned snacking! So, if you have points left over for a nightly snack that is fine – but otherwise no extra snacking!! 3pts/day you can do this – and if you do it all 7 days get an extra 4 points (25pts)

BONUS: same as last week (not because I didn’t want to put in the effort of thinking of a new one…but because I want you to focus in improving in one specific exercise haha) Whatever exercise you picked last week (and if you didn’t do the bonus last week, start fresh this week and pick one of the exercises below) do it each day – 25pts if you do it everyday – the goal is by the end of the week increase the number you can do/time you can hold the exercise in the case of the plank.

Upper body giving you grief? Push-ups - 3 sets of as many as you can a day (aim to improve each day)

Ab difficulties? Planks – hold one as long as you can, plus one on each side as long as you can. Try and increase the time you can hold it each day

Legs your area of concern? Lunges – aim for at least 10 on each side and do 3 sets on each side