Post by Cassandra - Admin on Apr 15, 2014 17:20:07 GMT
ATTACHMENTS ARE HERE: SitUpTestLevels.pdf (57.76 KB)PushUpTestLevels.pdf (57.87 KB)SquatTestLevels.pdf (61.44 KB)
WEEK 1:
NUTRITION CHALLENGE:
**Drink ONE GALLON of WATER per day** + **HONESTY**
Explanation:
The first week I want EVERY one to make their goal to consume a GALLON of water a day. Sounds easy. It will be tough. There are 128 oz in a gallon. I'm only 32 oz in and it's already past 1:00. I have some catching up to do...
The second half of the challenge can be interpreted in any way that works for you. And you can come back here and share how you've decided to implement it - or not. It's up to you. What's important is that you DO it.
What we mean by "Honesty" in your nutrition is this: I want you to take a good hard look at your eating. Are you a veggie-phobe? Are you a closet eater? Do you sneak snacks when no ones looking? Do you have an addiction to sweets? Or cheese? Or chips?.... Do you find it hard to avoid the candy dish at your office? Do you eat out more often than not because it's easier? IDENTIFY your pitfalls. Be HONEST with yourself. You're not doing yourself ANY favors by hiding them from yourself or sweeping it under the rug. Drag it out. And face it.
Our suggestion is that you use this first week to implement Honesty further by starting a food journal. It can be as simple as something hand-written in a notebook. Or there are a TON of excellent resources online and in apps that are amazing. My Fitness Pal is a great one. I know a lot of people who have had much success with it. I personally used My Net Diary (a phone app) to lose 30 pounds. Pick something that works for you and stick to it. For ONE FULL WEEK - I want you to record your eating and drinking habits. (Additional post to follow on guidelines...)
FITNESS CHALLENGE:
**Be ACTIVE for 30 MINUTES a DAY** + **Perform our 3 BASELINE ASSESSMENTS (pdfs attached)**
Explanation:
So the "activity" can be cumulative or all at once. It can be done at home, at your office, in your gym or a combination of it all.
When you perform the assessments, be sure to count your reps and record them HERE IN THIS THREAD when you've completed all three tests. This must be done before Friday!!
If you are already active for 30 minutes every day, all you must do for this week is take the assessments and keep on keepin on! (See the attachments above - first line of this post)
WEEK 1:
NUTRITION CHALLENGE:
**Drink ONE GALLON of WATER per day** + **HONESTY**
Explanation:
The first week I want EVERY one to make their goal to consume a GALLON of water a day. Sounds easy. It will be tough. There are 128 oz in a gallon. I'm only 32 oz in and it's already past 1:00. I have some catching up to do...
The second half of the challenge can be interpreted in any way that works for you. And you can come back here and share how you've decided to implement it - or not. It's up to you. What's important is that you DO it.
What we mean by "Honesty" in your nutrition is this: I want you to take a good hard look at your eating. Are you a veggie-phobe? Are you a closet eater? Do you sneak snacks when no ones looking? Do you have an addiction to sweets? Or cheese? Or chips?.... Do you find it hard to avoid the candy dish at your office? Do you eat out more often than not because it's easier? IDENTIFY your pitfalls. Be HONEST with yourself. You're not doing yourself ANY favors by hiding them from yourself or sweeping it under the rug. Drag it out. And face it.
Our suggestion is that you use this first week to implement Honesty further by starting a food journal. It can be as simple as something hand-written in a notebook. Or there are a TON of excellent resources online and in apps that are amazing. My Fitness Pal is a great one. I know a lot of people who have had much success with it. I personally used My Net Diary (a phone app) to lose 30 pounds. Pick something that works for you and stick to it. For ONE FULL WEEK - I want you to record your eating and drinking habits. (Additional post to follow on guidelines...)
FITNESS CHALLENGE:
**Be ACTIVE for 30 MINUTES a DAY** + **Perform our 3 BASELINE ASSESSMENTS (pdfs attached)**
Explanation:
- This is ideal: 15 minutes of strength training followed by 15 minutes of aerobic/anaerobic activity.
- This is perfectly acceptable: 5 minutes of taking the stairs at your office. 10 minute walk at lunch. 10 minutes of our weekly circuit (see below in additional post) in the evening. 5 minutes of walking the dog (actually walking it - not just letting it outside for "business").
So the "activity" can be cumulative or all at once. It can be done at home, at your office, in your gym or a combination of it all.
When you perform the assessments, be sure to count your reps and record them HERE IN THIS THREAD when you've completed all three tests. This must be done before Friday!!
If you are already active for 30 minutes every day, all you must do for this week is take the assessments and keep on keepin on! (See the attachments above - first line of this post)
