Healthy Holidays Week 2 Challenges

In case you missed it, I’m hosting a Healthy Holidays Challenge.  It lasts for 8 weeks and we will all recap on December 31st.  There are weekly and daily challenges to participate in with the group (on Facebook and on SparkPeople – just send a request to join!).  Feel free to jump in at any time!

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Week 2 Challenge:  10 Minutes a Day

This week, in order to get into a regular exercise habit, I want everyone to work out for at least 10 minutes a day.  If you need a rest day, use that 10 minutes to do some light stretching!

Day 8:  Flush the Sodium

I often do very poorly on the weekends and by Monday, I feel puffy and twice as big as I felt on Friday.  Make sure to get extra water today.  If you normally get 8 glasses of water, shoot for 9.  Flush out all that bad stuff you might have eaten over the weekend!

Day 9:  All Natural Eats

Tuesday’s challenge is to simply eat food, all natural food.  If you can’t pronounce it or don’t know what it is, don’t eat it.  Keep track of all the ingredients you eat today and report them at the end of the day! 

Day 10:  Mini Circuit

It’s another mini circuit brought to you by non-trainer Rob!  Today, he wants us to do 30 Squat Jumps, 30 Walking Planks, and 30 Twisting Side Planks (per side).  To perform a walking plank:  1) get in a straight arm plank position (knees up or down), 2) take a step out to the right with your right arm and right leg, 3) bring your left arm and leg over to the right, 4) repeat once more to the right, 5) then reverse the direction and move 2 steps to the left.  That is 1 rep. Be sure to keep your back in a straight line, don’t let you butt sag.  If you want to increase the workout, you can add a push up each time you step your hands/legs out in the walking plank.  Don’t forget to warm up and cool down for this circuit also!

Day 11:  Practice Posture

I am a terrible offender for bad posture as I’m sure most others are also.  Today, be conscious of your posture while you are sitting at work, standing in line at the store, eating lunch, etc.  For proper posture, check out this picture from BioKinetic I found:

Postures

Here are two simple exercises you can also try that will help improve your posture.  Try them throughout the day to remind you to sit up straight!

Day 12:  Try a New Exercise

There are tons of types of workouts out there: Zumba, CrossFit, Cycling, Running, Lifting, TRX, yoga…  It is impossible to name them all.  Today, try something you haven’t done before.  It could be a new lifting move, a type of cardio, or a DVD.  To give you an idea, I will be trying out Pilates since I’ve never really given it a chance!

Day 13:  Try a Food: Acorn Squash

I thought it would be fun for everyone to try a new food and today it’s acorn squash.  1 cup of baked acorn squash contains 115 calories, 2 grams of protein, and 9 grams of fiber.  It also contains plenty of vitamins and minerals to boost the nutritional value.  There are plenty of simple recipes online.  Even if you’ve had it before, try a recipe for acorn squash today and share it with the group!

Day 14:  Inspiration

Post something that inspires you to pursue a healthy lifestyle.  It could be a picture of your kids, a picture of someone else, a picture of yourself.  It could even be a quote you find inspiring or a long term goal you have!

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