Week 9 - All in One Place

STRENGTH
Pick a previous week and re-do, share on the thread.
tinyurl.com/mommyland

CARDIO
•7 measurable miles
•Island Girl Workouts - Tahitian Cardio
o part 1: www.youtube.com/watch?v=
0E0Be959tLA
o part 2: www.youtube.com/watch?v=
8AeNXAj8_IQ
o part 3: www.youtube.com/watch?v=
bkFvCkRGA1A
o part 4: www.youtube.com/watch?v=
wQjQeZ-peW0
o part 5: www.youtube.com/watch?v=
PHmyN-NoimM

o www.youtube.com/user/ha6
464#p/c/17F2B31986D5EA77
*If you go to this youtube channel you won't have to advance to each workout in the series, it will keep changing them for you. Do the whole set twice for 1 point.

•Jumping Jacks or Punch/Kicks. Do 500 this week for 1 point.

•HULA HOOP! Do this for 5 minutes a day for 2 days.

•Do some stairs! 1 point if you do this 3 days a week for at least 10 minutes a day.
Examples can be found at :20 seconds in on this video
www.squeezeitin.com/2009
/04/cardio

NUTRITION

1. Track your food 7 days.

2. Pick a nutrition goal. Sodium? Calories? Fat? Carbs? Protein? Whatever it is, pick one and write it down on a slip of paper and put it near the computer. “I will stay between ___ and ___ for my ______ at least 5 days this week.”

3. Read this quick article about the coloring of processed food: www.foodrenegade.com/the
-color-of-food-artificial-
vs.-natural/

Now read this (What is Clean Eating?):
www.thegraciouspantry.co
m/what-is-clean-eating/
Think up a one-day menu where you eat as cleanly as possible. And then, try to stick to it. Post a blog telling us what you ate and how well you kept to your clean eating plan. If you were able to stick to your plan for the day, you earn a point.

4. Emotional Eating exercise. Read Aticles
“Stop Feeling Guilty About Every Mistake”:
www.sparkpeople.com/reso
urce/wellness_articles.asp
?id=692
“Tame the Emotional Eating Beast for Good”
www.sparkpeople.com/reso
urce/wellness_articles.asp
?id=693

Then I’d like you to join me in a separate thread that I’ve created called “Nutrition Emotional Eating Discussion”. Feel free to post on the discussion post as many times as you want, but to earn your point you must post at least once answering the questions I pose.
www.sparkpeople.com/mysp
ark/team_messageboard_thre
ad.asp?board=18064x47761x41701328

5. Go here: www.sparkpeople.com/comm
unity/success_stories.asp and explore the Motivational Sparkpages. Randomly pick three different stories to read. If you feel inspired, tell us about it on week 9 thread.