it's not just about fitness...
challenges
The BoroFitness 6 WEEK CHALLENGE
Everyone needs a challenge!! Challenges can motivate and drive us to experience new activities and disciplines. Bootcampers will be issued a challenge for each 6 week session.
Current Challenge:
The Push up/Sit up Challenge
10 Push-ups/ 20 Sit ups; 9 Push-ups/ 18 Sit ups; 8 Push-ups/ 16 Sit ups. Continue until you complete 1 push-up/2 sit ups
Here is the catch: Every time you miss a day, you must start again from the very beginning!
Try to increase your level over the course of this challenge:
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Level 1 = Wall Push Ups
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Level 2 = Push-ups on knees
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Level 3 = Push-ups on toes
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Level 4 = Push-ups with feet on incline
You can do any type of ab exercise in place of the sit ups. You can try crunches, plank reach unders, leg lowers, leg circles, bicycle, etc. Keep it challenging!! Focus on good form!! Stop (and modify) if you feel pain!
click here to access the Push Up/Sit Up Challenge Tally Sheet
Previous Challenges:
The Move-it Challenge
For the next 6 weeks, we are going to challenge ourselves to MOVE-IT outside of class!!
This will give us 4 basic exercises that hit every major muscle group. You make break up the exercises however you like (half in the morning/half at night)…but you will push your strength and endurance MORE if you complete them all in the same workout.
This workout should take about 20 minutes to complete. Should you do it on bootcamp days? That’s your choice….but the more you move, the more results you will see!!
Complete the following exercises every day for the next 42 days.
Once you have 42 ticks, hand this sheet in 'signed' to me.
Exercise 1: 50 Push ups
Exercise 2: 50 Sit ups (or 100 crunches)
Exercise 3: 50 Squats
Exercise 4: 50 Burpees (or Thrusters)
REMEMBER: If it hurts….STOP!!! Modify the exercises as needed.
Doing this, in addition to Bootcamp will help us all get ready for SUMMER!!!
click here to access the Move-It Challenge Tally Sheet
Fruit & Veggie Eating Challenge!
Let's challenge ourselves to eat more fruits and vegetables!
Here is the challenge: See how many fruits and veggies you can eat in a day. You will receive 1 point for each fruit or veggie you eat. You will receive 2 points for each NEW fruit or veggie you eat. This will help us all to eat an assortment of fruits/veggies and try some new ones. Fruits and veggies can be fresh, canned or frozen. And, since we all have a harder time eating healthy on the weekends, I have an added bonus. Drumroll please.............
DOUBLE POINTS FOR EACH FRUIT AND VEGGIE EATEN ON SATURDAY AND SUNDAY!!!
Guidelines:
Fruits and veggies do not count if they are in a dish that contains more than 30% fat. (avocados are an exception, of course). So, you may not count potatoes in a potato casserole that is loaded with cream and cheese!
Example: Smoothie: Strawberries, blackberries, blueberries, cherries....would count as 4 fruits!!!! 4 points!!! But, blackberries in a cobbler would not count because there is too much fat in the cobbler.
Since fruits and veggies are high in fiber and low in calories, we are going to feel fuller longer and consume less calories if our diets are based around eating mostly fruits and veggies.
You may want to use this challenge with your family/kids. I am going to use a separate calendar with each of my kids. And, since they are super competitive, I will see if this challenge with motivate them to choose a fruit or veggie instead of chips.