October Nutrition and Exercise Challenge - Tentative Suggestions:
1. Healthy Nutrition maintaining low cal and appropriate fats (use Alli's nutrition log or something similar to track intake)
2. Cardio Workouts of at least 20 minute workouts with occasional 40 min workouts w/ Target Heart Rate Tracking in your cardio zone (THR)
3. Weight-Bearing Exercise - 2 or 3 per week full-body workouts or every other day for upper and lower body
4. Each participant tracks their weight loss or gain weekly (No details required; just a notation on the post that the participant is tracking once per week)
5. Posting to the board daily (barring computer glitches or lack of access)
6. One day off per week from Cardio Workouts
Start Oct 2 - End Oct 29
Points:
1. Nutrition - 1 pt. daily
2. Cardio - 20 min workout - 1 pt. or 40 min workout - 2 pt. (6 times per week for one or the other; mix it up)
3. Weight Bearing - each time participant does a weight workout (if full-body should be limited to 3 per week) - 1 pt.
4. Once a week, mention in your post that you did a weekly weigh-in (no details required) - 1pt. one time per week
5. Posting to the Challenge daily - 1 pt.
6. Taking 1 Day per Week off from Cardio - 1 pt.
Each participant can post their points earned and the categories that they earned them in. For example:
Participant Name
Nutrition goals met - 1 pt
Cardio - 40 min w THR - 2 pts.
Weights - lower body workout - 1 pt.
Posting - 1 pt.
Points for this date = 5 pts.