Weekly Health Challenge

Week 9/10 Diversify

The more comfortable you become with a routine, exercise class, or fitness DVD, the less effective it gets. To continue to lose weight, you need to challenge your body in new ways. Even replacing one exercise can create enough of a surprise to keep results coming. Try this: The first week of every month, do a new upper-body exercise; the second week, a new lower-body one; the third, a new ab move; and the fourth, a different type of cardio (cycling instead of walking, for example).

Week 7/8: Portions, Portions, Portions!

Your challenge this week is to focus on eating the right portions. Visit www.mypyramid.gov to learn more about portions and serving sizes. Get a custom food guide to help you progress towards weight loss. Other tips include:

• Try preparing healthy snacks ahead of time. Place a small portion in a baggie/container.
• Portion out your plate before you serve/eat a meal. For example only take a cup of vegetables or a teaspoon of salad dressing.

Week 6: Get Active!

You are half-way through your weight loss challenge, congratulations! As a group you have lost over 3900lbs.  Keep that momentum going and let's ramp up your phsical activity by adding 5-15 more minutes to your current work-out! 

Week 4/5: Rejuvenate

Rejuvenate your spirit. Your challenge this week is to create a list, a book, a collage, of positive qualities about you! Get your team members together and share these wonderful traits. Refer to this often, especially in stress times and post it in a common place.

Ex: Gather some old magazines, some tape/glue, markers, and construction paper. Cut out or create pictures/words of your positive qualities (I love my family, I am happy/cheerful, I am strong, I am courageous). Then post these items on your construction paper.

Week 3: Water

Now that you are working are on your Physical Activity and tracking your nutrition lets take the next step. Make a weekly goal to get approximately 64 ounces of water in each day. Try buying a new water bottle or a fun water glass!

Week 2: Physical Activity

Challenge yourself to get at least 15 minutes of moderate physicial activity 4+ days this week! Gather your team members and hit the road to fitness together. Share your creative ways to get physicial activity on the message board.

Week 1: Journal your daily food intake.

Track your daily food/beverage intake to help increase your awareness of what and how much you are eating. This is a basic journal to give you an idea of your daily intake. Discuss your results with your teammates.