My goal for the next 4 weeks, is to lose 7 pounds.
My other goal, is to lose inches off my thighs.
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ARE YOU READY FOR A CHALLENGE?
In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.
This contest is open to our Cardio Core Bootcamp clients and friends.
In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.
Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.
Set a goal and follow it through!
Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!
TO BE ELIGIBLE YOU MUST:
1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use.
3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!
3. REPORT WEEKLY on this central blog or you can email me directly your updates and I'll post them as comments under the original 'goal' post.
By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.
Good luck! Feel free to send this out to your friends to support you or join you.
Cardio Core Fitness
Spring Fever 28 Day Challenge!
Spring Fever 28 Day Challenge!
In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.
This contest is open to our Cardio Core Bootcamp clients and friends.
In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.
Strength, Stamina, or Willpower. You decide!
Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.
Set a goal and follow it through!
Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!
TO BE ELIGIBLE YOU MUST:
1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use.
3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!
3. REPORT WEEKLY on this central blog or you can email me directly your updates and I'll post them as comments under the original 'goal' post.
By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.
Good luck! Feel free to send this out to your friends to support you or join you.
DAY 1 ACTIVITY REPORT - 1 HOUR BOOTCAMP
ReplyDeleteDAY 2 ACTIVITY REPORT - 1 HOUR BOOTCAMP
DAY 1 FOOD JOURNAL
ReplyDeleteMonday-19th
Breakfast
830- ½ apple, ½ pear cut up into 100% instant plain oatmeal
Snacks
1045- Fiber One bar
11:45- ½ Pear
Lunch
1:45- Lemon Pepper Tuna, with butter lettuce and tsps of Italian dressing
1 whole grain toasted English muffin with butter
Workout
2:30- 45min of heavy weights/cardio- high intensity
Snack
4.:10 ½ apple
Workout
6:30- Bootcamp
Dinner
8:00- ½ chicken breast with cooked broccoli, red peppers, with cheese sauce
Grapes
DAY 2 OF FOOD JOURNAL
ReplyDeleteTuesday- April 20th
Breakfast
8:30- coffee
9:00- ½ apple pear, ½ banana cut up into 100% whole grain oatmeal
Snacks
11:00-Fibre one bar
Workout class(cancelled)
12:10- 50 min of low intensity cardio and small weights
Lunch:
2:00- Turkey sandwich with lettuce, tomato, swiss cheese and mayo
Snack
4:00- ½ banana and ½ apple pear
Workout
6:30-bootcamp
Dinner
9:00- Full chicken breast, cauliflower and broccoli(cooked), salad with tomato, cucumber and 2twps of Italian dressing.
-grapes
Monday- 26th
ReplyDeleteBreakfast
8:30- Coffee
9:15- 2 hard boiled eggs, half an asian pear
Snack
11:30- Other half of pear
Workout-No workout today
Lunch
3:00- Tuna sandwich, with once slice of low fat swiss cheese
Snack
4:15- Oatmeal with half an apple
6:30- Bootcamp- having an allergic reaction- Eyelashes removed L
Dinner- Salad, lettuce, tomato, cheese, chicken, cucumber, green peppers
Tuesday-27th
Breakfast
8:30- Coffee
9:15- 2 hard boiled eggs, half an apple
Snack
Oatmeal with other half of apple
Lunch
12:45- Broccoli, shrimp, rice curry bowl- very small
Workout
2:30- Run 45min
Snack
3:45-1 slice light swiss cheese
Workout
6:30-Cardio bootcamp
Dinner-9:45- Salad
Wednesday- 28th
Breakfast
8:30- Coffee
9:15- 2 hard boiled eggs, half an asian pear and half an orange
Snack-
11:45-Other half of orange
Lunch
1:45- Turkey Sandwich with mango, cucumber and lettuce, cheddar cheese
Workout
2:30- Run, 45min
Snack
3:30-other half of asian pear
Snack
4:45- Oatmeal
Workout
6:30-Bootcamp
Dinner-
9:15- Wrap with chicken and lettuce, and mustard
Thursday-29th
Breakfast
8:30-Coffee
9:15- 1 hard boiled egg, and oatmeal with quarter of an asian pear
Snack
10:45- 7 almonds, 1 hard boiled egg
Workout
12:15- Power shop-need things for mexico!! Good cardio and card spending J
Lunch
2:00- Shrimp rice and chicken bowl
Snack
4:00- Oatmeal with half an apple
Workout
6:30- Bootcamp
Friday- 30th
Breakfast
830-Coffee
10:00- Oatmeal, with half an apple
Lunch- Pasta with shrimp and Caser Salad(Heavy, but my boss paid!!)
Workout
2:30- Will run for 45min, if it does not rain
Dinner: Salad at Milestones- Surprise bday for a friend.
This comment has been removed by the author.
ReplyDeleteWednesday-21st
ReplyDeleteBreakfast
830- ¼ apple, ¼ pear cut up, ½ banana into 100% instant plain oatmeal
Snacks
9:00- 7 almonds(plain natural
10:00- Fiber One bar
Lunch
1:10- Angel hair pasta, with a light thai sauce, half a chicken breast and red peppers.
Workout
2:30- 30min Run
Snack
4.:00 ¾ apple, ½ banana, ½ Swiss light cheese cut up with apple
Workout
6:30- Bootcamp
Dinner
8:45- 1 full chicken breast, with butter chicken sauce. Vegetable brown rice with a salad- tomato’s and cucumbers
Thursday 22th
Breakfast
9:00- coffee
9:30- ½ apple , ½ banana cut up into 100% whole grain oatmeal. Tsp of splenda
Snacks
11:15-Fibre one bar
12:40- Plain Almonds
Workout class(cancelled)
1:40- 45 min of cardio, and weights
Lunch:
3:15- Chicken salad- with vegetable rice, hard boiled egg and twp of strawberry vinaigrette. ½ banana, ½ apple, cut up with 1 slice of swiss cheese.
Snack
Workout
6:30-bootcamp
Dinner
9:00
Broccoli and Cauliflower, with brown rice and beef patty
Friday-April 23rd
Breakfast
830-Oatmeal, with half an apple
1030- Fibre One bar
Lunch
12:00- Tuna sandwich, with lettuce, brown bread- one slice of swiss cheese
Workout
2:00- Run along the seawall-30min, then gym for resistance training
Snack
3:40- Half an apple, hard boiled egg
Snack
5:00- shrimp appetizer and lobster tails
Dinner
9:00- Shrimp tacos- Earls-..I did not drink!