Tribal Challenge Week

Sometimes we just need a kick up the butt to get going with our fitness and nutrition. Motivation is hard to come by sometimes. But don’t just sit around waiting for it – choose to do itcreate it.

To help each other out, we can do a full week of daily exercise and nutrition challenges. Post your exercise scores below or on the facebook page and encourage each other to keep pushing hard and eating well. Give it a go. Try and beat my scores!

Maybe focusing for a week with your Tribe, is all you need to kick start your energy, and drive towards a healthier way of living!

The Rules
Some of you are rebels (not mentioning any names!) but these rules are definitely not made to be broken.

Rule 1 – NO sugary drinks. At all. That means, no coke, no fanta, no dilute juice. Fruit juice is ok but limit it to drinking with meals. I would say no alcohol…but I know I’m wasting my time with that one on you lot, ha ha! But certainly bin the booze for a week if you really want to give your body a full blast of healthiness!

Rule 2 – NO white bread/rice/pasta. Substitute this with wholegrain options for the whole week.

Rule 3 – Complete the 2 min exercise challenge every day and post your scores. Posting your scores will help you focus and will make you commit to doing it, cause you know the rest of your Tribe will be waiting to hear how you did! Do the challenge more than once a day when you find yourself with small chunks of free time in between going about your daily routine. Come to bootcamp once a week at least, and to turn things up a notch, complete the first, secondthird or fourth Bootcamp Bitesize workouts in your front room or garden every day, when you have 20 mins to focus on working out intensely. Choose a different one every day, this may alter on what time and energy you have, but whatever one you do, push yourself 100% for the whole time – you get to rest afterwards not during! (Please make sure you WARM UP before each challenge or workout).

Rule 4 – DON’T GIVE UP. Complete the week. Support each other. Encourage each other. If someone beats you on the challenge – do it again to try and improve and repost your scores.

Rule 5 – Enjoy it! Enjoy knowing that you’re improving your health and fitness. Enjoy knowing that the rest of your Tribe are trying to push themselves as hard as possible with the exercises and will be there to spur your on. Enjoy knowing that there are people there to help you through any nutritional struggles. Enjoy the challenge. Enjoy the satisfaction of knowing you really pushed yourself for a week. And of course, enjoy the results!

Are you ready? Let’s get active ladies!

DAY 1

Nutritional Challenge:  No junk food today.
That’s right, let’s go cold turkey on Day 1. Let’s wake that body up. No chocolate, no crisps, no biscuits, no sugary breakfast cereals, no ice cream, no sweets, and of course you’re having no sugary drinks all week already. Can you manage it for one day? Let me know on Facebook.

Exercise Challenge:  How many Squat Touch Downs can you do in 2 mins?
Tips: Wide leg squat, touching the floor with both hands. Jump up to bring the legs together while on your toes, before jumping out again into another wide squat. Going on to your toes will help tone the calves too, so although it’s harder, it’s worth it. Don’t forget to post your scores! Try and beat me. Good luck for your first day and for the rest of the week. Let’s go!

DAY 2

Nutrition Challenge: How many portions of fruit and veg can you eat today?
Tips: One portion is about a handful/fist size. And you can’t count the same veg/fruit twice. The UK recommends 5 a day, but some countries are double that! So knock yourself out. Go wild.

For more info on portion sizes http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx

 Exercise Challenge: How many Plank Knee Ins can you do in 2 minutes?
Tips: Full plank position. Take right knee in and under your body towards the left arm, return to plank position and repeat on the other side. Don’t let the bum come up or the hips drop.

DAY 3

Nutrition Challenge: Eat a rainbow.
Tips: Vary your foods throughout the day  or create a colourful meal and see if you can eat every colour of the rainbow. (Concentrate on mainly fresh fruit, veg and whole foods)

Exercise Challenge: How many Full Press Ups can you do in 2 minutes?
Tips: Go down as far as you can in a full press up. If you can’t manage full press ups all the way down and up again, then go down in a full press up as far as you can, come on to your knees and then push back up again, to repeat it.

DAY 4

Nutrition Challenge: Try to drink 1.5 litres of water today
Tips: Carry a small bottle of water around with you. Place the full amount in your fridge and try to get through it all. Or make sure you have a drink every couple of hours. Whatever works for you!

Exercise Challenge: How many jumping lunges can you do in 2 minutes?
Tips: Ensure the back knee bends and the heel is raised. Keep the body upright and front knee over the ankle.

DAY 5

Nutrition Challenge: Healthy snacks.
Tips: Try to snack on nuts, seeds, dried fruit, fresh fruit and raw veg rather than crisps, sweets and chocolate.

Exercise Challenge: How many crunch punches can you do in 2 minutes?
Tips. Punch across the body. Push the lower back down in to the floor during the movement. Keep the core engaged and tight.

DAY 6

Nutrition Challenge: Try a new food today!
Tips: This could be a fruit, a veg or something like Rye Bread. Give it a go!

Exercise Challenge: How many Full Press Up, Burpee, Tuck Jumps can you do in 2 minutes?
Tips: Double feet jumps in and out. Ensure shoulders are above wrists. Keep core engaged. It’s a tough one today! Good luck.

DAY 7

Nutrition Challenge: Eat every 3-4 hours
Tips: Eat small meals or eat healthy snacks in between your main meals, so you aren’t going any more than 4 hours without food.

Exercise Challenge: How many tricep dips can you do in 2 minutes?
Tips: Bend the elbows back, keep the bum close to the seat and put your feet further out to make it harder.

Comments
  1. nicky says:

    Am in what is the two min exercise challenge?

    • Hi Nicky! Different 2 min challenge every day, so check in every night/morning to see what’s on your ‘to do’ list for the day ahead. Look forward to seeing your scores! Enjoy!

      • nicky says:

        Will do the squat things when i am doing my exersice dvd later. Thanks nicky how many u do? Nx

  2. Vicki says:

    OMG! I did 72, but the dog was jumping up and down with me, so maybe I should try again!! How on earth can 2 minutes make you sooo out of breath! Signed up for my 12 session card – bring it on laydees!

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