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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.
Breakfast:
ReplyDeleteCrumpets (2) - 2 points
1/2 table spoon of low-fat peanut butter with a tiny bit of honey - 1 point
1/2 milk - 1 point
Snack:
1/2 cup of yoghurt - 1 point
1 apple - 1 point
1 weight watchers bar – 1 point
Lunch:
One cup of tomato soup - 2 points
1 piece of squirrelly bread - 1 point
1 fibre one bar - 2 points
Snack:
3/4 cup cooked oatmeal with 1 tsp of raisins. - 2 points
Dinner:
Salad, red peppers, cucumber, tomatoes 1oz feta cheese – 3 points
1 teaspoon oil, mixed with salt, pepper, Dijon, honey and herbs for the dressing - 1 point
2 falafel balls. - 2 points
Dessert:
low fat ice cream sandwich - 2 points
DAY 2 ACTIVITY REPORT - 1 HOUR BOOTCAMP
ReplyDeleteDAY 2 FOOD JOURNAL
ReplyDeleteCrumpets (2) - 2 points
1/2 table spoon of low-fat peanut butter with a tiny bit of honey - 1 point
1/2 milk - 1 point
Snack:
1/2 cup of yoghurt - 1 point
1 apple - 1 point
1 weight watchers bar – 1 point
Lunch:
One cup of tomato soup - 2 points
1 piece of squirrelly bread - 1 point
1 fibre one bar - 2 points
Snack:
3/4 cup cooked oatmeal with 1 tsp of raisins. - 2 points
Dinner:
Sushi - 1 & 1/2 Vegetable Rolls - probably about 6 points for the rice.
2 point icecream bar.
DAY 4 OF FOOD JOURNAL
ReplyDelete1 HOUR BOOTCAMP
Breakfast:
2 crumpets
one tablespoon peanut butter
with a tiny bit of honey
Snack:
1/2 cup yoghurt
1 apple
1 weight watchers bar
Lunch:
1/2 cup soup
1 piece of bread
1 fibre one bar
Snack:
1/2 cooked oatmeal with 1 tablespoon of raisins and one package of splenda
Dinner:
veggie patty (grains, rice, mushrooms etc) in salad with 1oz of cheese and 1 teaspoon oil made into dressing. roasted peppers, cucumbers and tomatoes.
low fat ice cream sandwich.
DAY 5 OF FOOD JOURNAL
ReplyDeleteBreakfast:
2 Crumpets
peanut butter 1/2 tablespoon with honey
1/2 cup milk
Snack:
apple
1/2 cup of yoghurt
1 weight watchers bar
Lunch:
1 cup tomato soup
1 piece of bread
fibre one bar
Snack:
oatmeal, raisins.
Dinner:
didn’t eat good.
1 cup cereal with 1/2 cup milk
1 pear
1 hard boiled egg with 1 piece of bread
I don’t even want to tell you about the weekend. Stood on the scale this morning. Still managed to lose some weight from the previous week.
DAY 8 OF FOOD JOURNAL
ReplyDelete1 HOUR OF BOOTCAMP
Breakfast:
2 Crumpets
peanut butter 1/2 tablespoon with a teaspoon of honey
1/2 cup milk
Snack:
apple
1/2 cup of yoghurt
1 weight watchers bar
Lunch:
soup
1 piece of bread
fibre one bar
Snack:
oatmeal, raisins.
Dinner:
3 chickpea balls, tomato, cucumber, lettuce, 3 olives, 1 oz feta cheese, orange pepper, 1 carrot, 1 teaspoon oil for the dressing.
1 WW’s ice cream