Challenge of the Week

Drink Your Water

Make sure you are getting 96 oz. every day!  Water is filling, so it can help keep your appetite at bay.  Additionally, the process of digesting ice water can burn calories by doing nothing.  

Here's how you can get that water into one day:

-First thing in the morning, right after getting out of bed, drink a glass of water.  Guzzle it down.

-Drink another glass slowly while getting dressed and ready for the day.

-Before eating anything, whether it is a snack or a meal, drink a full glass of water.  Not only will this help you ingest the right amount of water, but it can help you to eat less because you will feel fuller.

-Keep a large water bottle (at least 24 ounces) filled and next to you at all times.  Sip on it throughout the day.

Challenge of the Week

No Eating After 7 pm

Break your bad bedtime habits.  For this entire week, DO NOT eat ANYTHING after 7 pm.  After dinner time is when we are less active.  Snacking at night isn't necessarily done because we are hungry.  Most of our overeating is done in the evening, while watching tv or because we are bored, lonely, etc.


Try TEA.  If you find yourself wanting something to eat after 7, sip a cup of tea.  (We like any mint, peach, or blueberry... but that's just taste preference)

Challenge of the Week

Wall Sit Challenge!

Beat the record for the wall sit!  The current Wall Sit Champion is Chelsea Kasteller at 11:20.  That's ELEVEN minutes and TWENTY seconds.  SO, hold a wall sit every day this week and at the end of the week, see if you can beat the record!

Challenge of the Week

Eliminate Processed Sugar

Okay, all you sugar addicts!  This week don't let one ounce of processed sugar in your diet!  It will be difficult if you're used to having it every day, but your body... and your energy level... will thank you!!!

Challenge of the Week

Count Your Calories!!!

Get a notebook and a pen!  This weeks challenge is to count your calories.  Think one bite of cheese cake doesn't count?  It does.  Record every calorie that enters your mouth this week.  This will help you to see if your calorie estimations have been correct.  It will also help you in the future with your calorie counting.  Need a little help?  The Daily Plate at Livestrong.com can help.

Challenge of the Week

Trying to do EVERYTHING to get in great shape can become overwhelming.  The "Challenge of the Week" is designed to give you one thing each week to focus your efforts on.  Every day of that week, consciously push yourself to complete the challenge.

The first "Challenge of the Week" is:

Increase Cardio Intensity

Your cardio sessions this week should REALLY make you sweat!  Challenge yourself to go as hard as you can every time you do cardio.  Push one notch faster and a couple notches harder than you think you can!  If you feel like you can keep going after 45 minutes, you didn't push hard enough!  You can do it!  It's only one week!