FALL CHALLENGE (I stole it but it looks good)

Sorry Im late, hectic begining of week!

~*~ WTF??? Template for 9/28-10/3 ~*~


List everything you did for exercise since 9/20. You can list this as minutes, exercises, miles, DVDs- or everything, but list it all out right here:


Because you were able to do all of that last week, what can you do between now and Sunday?


What is your rainy day (backup) plan?


How much time will you devote to exercise between now and Sunday?


Choose a power food for the week. Something you can use as a go-to healthy snack, or a meal that gives you lots of fuel.


Repeat the ritual that you created for yourself last week. It's only consistent 'me time' if you do it every week consistently. Tell us what you are going to do for yourself this week.


These are the 3 excuses I cannot use this week!


Motivate me this week by reminding me that:

My name is Jessica aka Frostynal. I would love to join the fall challenge. Posted the template for 9/20 wasn't sure if I needed to do anything else :) Look forward to getting to know everyone!

Template for 09/20

Part One - Exercise & Nutrition!

Last week, I was able to do

This week, I know that I will be able to do

My exercise focus this week will be on

My nutrition focus this week will be on


____________is my reason for being extra determined this week.

Part Two - Happiness and Well-being

Come up with an idea for a ritual that you can do for yourself once a week, whether it is a run, a bubble bath, a meal, an indulgence, anything.

Describe it here in your template now, and do it this week- and if you can, blog about it.



Motivate me this week by


RECOMMENDED MOTIVATIONAL SPARKTICLE OF THE WEEK:
www.sparkpeople.com/reso
urce/wellness_articles.asp
?id=692

we sure are, its for 10 weeks I believe

We still on this challenge I tottally slacked off last week. I need to get on it if I'm going to rn that marathon. Time to kick it up a notch. Think I'll pick up this challenge for the rest of the month unless you all got something better

ENTRY CARD

Starting Weight: 205
** Won't be doing the measurement portion, as my training is geared more towards growth and maintenance, not loss.

During this challenge, I have a general goal of:
Maintaining muscle mass, while stripping away some body fat (approx 5-7%)

My biggest challenge will undoubtedly be:
Finding time for consistent and nutritious eating habits.

My nutrition goals for the next 10 weeks will be focused on:
1.) Meeting my daily caloric maintenance numbers with the RIGHT kinds of food, NOT empty calories.
2.) Eating to ensure high-quality and goal-effective weight and cardio workouts.

My cardio goals for the next 10 weeks will be focused on:
Working in my fat-burning zone no less than 1 hour a day, 5 days a week.

My strength training goals for the next 10 weeks will be focused on:
Making every set, every repetition and every muscle twitch geared towards my final goal.

My rest and flexibility goals for the next 10 weeks will be focused on:
1) Giving myself time to properly recover from my workouts, instead of feeling guilty that I'm taking a day off.
2) Keep up with hot yoga 3x a week, to maintain flexibility and mental calm.

PART ONE - DIET & EXERCISE

Between now and 9/19, I am going to
Keep up with a consistent eating and exercise regimen.

Between now and 9/19, I am not going to:
Drink so much wine. ;)

These 3 excuses will be unusable for the duration of this template:
1) I'm too busy
2) I'm too stressed
3) Butttttt....Futurama is on!! :)

Template 1 09/13-09/19

ENTRY CARD

Starting Weight:
Starting Measurements: (choose any 4 or more- or use the sames ones as me- whatev)
Measure your Waist -
Measure your Hips -
Measure your Thigh -
Measure your Calf -
Measure your Upper Arm -
Measure your Chest -
Current BMI:

During this challenge, I have a general goal of:

My biggest challenge will undoubtedly be:

My nutrition goals for the next 10 weeks will be focused on:

My cardio goals for the next 10 weeks will be focused on:

My strength training goals for the next 10 weeks will be focused on:

My rest and flexibility goals for the next 10 weeks will be focused on:


PART ONE - DIET & EXERCISE

Between now and 9/19, I am going to

Between now and 9/19, I am not going to:

These 3 excuses will be unusable for the duration of this template:


***BONUS CHALLENGE- ADD UP HOW MANY CALORIES YOU *DRINK* THIS WEEK! (NON ALCOHOLIC AND ALCOHOLIC ALIKE!)



PART TWO - THE REST OF YOUR LIFE

This week, take the time to do one of the following just for yourself.

A. complete a fun project
B. start a fun project
C. brainstorm ideas for something you can do just for yourself over the winter, something that will take a semi-long time to complete. - Like make your own new bag, or put together a family photo album, or redecorate a room, or start a journal, or make a quilt, etc
D. Make a list of things you loved as a child but have not done or participated in for a very long time. See which ones you can incorporate into your grownup life.
E. Volunteer.

Practice setting time aside for yourself, either every day or once a week, and allow yourself to be selfish for a little while, and recharge, so you can better handle the rest of your life and be better for your family or job and friends.

I found this on a blog and I think it is a fantastic idea. I did steal it verbatim (thank you YOOVIE) but Im new at this.

1. We dont ask you to tell anyone how many calories you eat everyday BUT I recommend that you DO track them. Pick a few nutrients and add them into the tracker so you can, for example, see how little Vitamin D you are going to be getting this grey winter and see if that affects your SAD, etc. Then you can add a multi or something.

2. You are allowed one week off each month. This is great for fighting your period, having company, celebrating holidays, school shopping, doing your kids' homework, laziness.

3. It is against the rules to compete with others in the challenges. The biggest part of the AB! challenges is to compete AGAINST yourself. I was able to do X last week, so this week I am going to do Y. I'm jealous of the person I will be next month. (As opposed to being jealous of that skinny b!tch that already lost 10 more pounds than me). Build YOURSELF up to be better stronger faster hotter. Compete with your own limitations, break your own records, surprise yourself, make yourself proud.

Leave yourself in the dust.

4. Sometimes between templates you will have 2-3 days without a template- to prove you dont need one to make good decisions and stay on track.

5. These challenges are about more than just ST/Cardio/Flex/Nutrition- they are also about happiness/self-actualization/b
alance/finding out more about yourself. Each template will have a standard part one where you can fill out exercise goals and plans and eating precautions, and it will have a second part that is more involved and is meant to make you more reflective on your life as a whole.

Feel free to do just part one, or both or switch it up as you feel like it.

So.... ready for your first template?

next post!