best. summer. ever.
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Countdown to Summer Challenge Week 3 Goals ! 1. Ask a friend to workout with you this week!- Invite a friend to ride bikes or try out that yoga class you’ve been eyeing. Working out with a partner means being held accountable for showing up and a little friendly competition never hurt! So next time you’re thinking of going for a jog, think of who might like to come along! 2. 30 minutes of cardio, 3-4 days this week - You don’t need any fancy equipment or a gym membership to get in a workout. It’s officially spring which means there’s no better time to get outside and run. Who cares if people see you running? So what if you aren’t fast or in perfect shape? Big deal if you’re pouring sweat and panting. Forget about all of your excuses and just do it. 3. Daily workout 4 days - You can find the daily workout post here. You can do it more than 4 days if you would like and you can also do more than one rep each day! 4. Go soda-free - Yup, you read it right. Try to be soda-free for 7 days! Take it one day at a time and focus on goal 5! 5. Drink 64 oz water every day - This is a goal you should have for everyday, not just this week! Water is extremely important for all body functions and not only will it make you feel better, you also could lose a few pounds in water weight! 6. Record and post your daily intake - This is something you should already be and continue to do. Writing down what you eat helps you keep track of when you slip up and better tackle the problem. Posting it in the Community helps keep you accountable for making good choices! 

Countdown to Summer Challenge Week 3 Goals !


1. Ask a friend to workout with you this week!- Invite a friend to ride bikes or try out that yoga class you’ve been eyeing. Working out with a partner means being held accountable for showing up and a little friendly competition never hurt! So next time you’re thinking of going for a jog, think of who might like to come along!

2. 30 minutes of cardio, 3-4 days this week - You don’t need any fancy equipment or a gym membership to get in a workout. It’s officially spring which means there’s no better time to get outside and run. Who cares if people see you running? So what if you aren’t fast or in perfect shape? Big deal if you’re pouring sweat and panting. Forget about all of your excuses and just do it.

3. Daily workout 4 days - You can find the daily workout post here. You can do it more than 4 days if you would like and you can also do more than one rep each day!

4. Go soda-free - Yup, you read it right. Try to be soda-free for 7 days! Take it one day at a time and focus on goal 5!

5. Drink 64 oz water every day - This is a goal you should have for everyday, not just this week! Water is extremely important for all body functions and not only will it make you feel better, you also could lose a few pounds in water weight!

6. Record and post your daily intake - This is something you should already be and continue to do. Writing down what you eat helps you keep track of when you slip up and better tackle the problem. Posting it in the Community helps keep you accountable for making good choices! 


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Countdown to Summer Weightloss Challenge - Week 2 GoalsApril 8 - April14 Jog for 30 minutes, at least 3 days this week 4 days of strength workouts (Blogilates calendar or Daily Workouts) Eat 1 fruit or vegetable with every meal! Calculate your daily calorie needs (Basal Metabolic Rate), track your intake for the week on MyFitnessPal or SuperTracker and post your intake and calories to the Countdown Community. How to calculate your daily calorie needs (BMR):Weight in kg (lbs/2.2) x .9 kcal/hr x 24 hrs = Daily calorie needs to sustain normal body functions. 3,500 calories = 1 lbTo lose 1 lb per week, subtract 500 calories per day.To gain 1 lb per week, add 500 calories per day. This number is only an estimate and can vary up to 30% per individual. Keep in mind that exercise burns calories and you need to replenish the calories you burn from exercise to meet your BMR prevent your body from going into a negative energy balance. If you have questions on how to calculate your needs, message me :) Remember to be checking in with everyone in the Community daily! If you’re struggling and need help, that’s what we’re here for and if you’re exercising and eating well, we’d like to hear about it!

Countdown to Summer Weightloss Challenge - Week 2 Goals
April 8 - April14

  • Jog for 30 minutes, at least 3 days this week
  • 4 days of strength workouts (Blogilates calendar or Daily Workouts)
  • Eat 1 fruit or vegetable with every meal!
  • Calculate your daily calorie needs (Basal Metabolic Rate), track your intake for the week on MyFitnessPal or SuperTracker and post your intake and calories to the Countdown Community.

How to calculate your daily calorie needs (BMR):

Weight in kg (lbs/2.2) x .9 kcal/hr x 24 hrs = Daily calorie needs to sustain normal body functions.

3,500 calories = 1 lb
To lose 1 lb per week, subtract 500 calories per day.
To gain 1 lb per week, add 500 calories per day.


This number is only an estimate and can vary up to 30% per individual. Keep in mind that exercise burns calories and you need to replenish the calories you burn from exercise to meet your BMR prevent your body from going into a negative energy balance. If you have questions on how to calculate your needs, message me :)

Remember to be checking in with everyone in the Community daily! If you’re struggling and need help, that’s what we’re here for and if you’re exercising and eating well, we’d like to hear about it!


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Remember to make your personal goal a SMART goal! Keep it specific so you know exactly what you’re working for. It should be a goal you can measure, like running for 20 minutes straight. Don’t choose a goal that is unattainable for you. For instance if you can’t run a mile, it wouldn’t be attainable that you could run a marathon in 10 weeks.  And keep your goal time sensitive and something you can accomplish in the next 10-12 weeks! Write your personal goal down and stick it to a mirror or a wall where you will see it everyday and remember that in 81 days, you could be there or a hell of a lot closer! For the month of April our strength workouts will be the Blogilates workout calendar. This month she she is using every video she’s made so it will be a good way for us all to find the kind of workouts we like. If you like one be sure to write it down or bookmark it for future use! The calendar will be posted in the Countdown Community. Remember it is up to you which days you do, but you only get out what you put into this. We all need to start assessing our current eating habits so for the next week I want you to keep a food journal and write down everything you eat!  Even if its just a little bite or one Reese’s cup. Also if you don’t have a normal eating schedule work on eating 3 meals a day with 1 or 2 snacks in between. And do not skip breakfast!! If you wake up to late for breakfast you need to rethink your sleeping schedule, not your eating schedule.

Remember to make your personal goal a SMART goal! Keep it specific so you know exactly what you’re working for. It should be a goal you can measure, like running for 20 minutes straight. Don’t choose a goal that is unattainable for you. For instance if you can’t run a mile, it wouldn’t be attainable that you could run a marathon in 10 weeks.  And keep your goal time sensitive and something you can accomplish in the next 10-12 weeks! Write your personal goal down and stick it to a mirror or a wall where you will see it everyday and remember that in 81 days, you could be there or a hell of a lot closer!

For the month of April our strength workouts will be the Blogilates workout calendar. This month she she is using every video she’s made so it will be a good way for us all to find the kind of workouts we like. If you like one be sure to write it down or bookmark it for future use!

The calendar will be posted in the Countdown Community. Remember it is up to you which days you do, but you only get out what you put into this.

We all need to start assessing our current eating habits so for the next week I want you to keep a food journal and write down everything you eat!  Even if its just a little bite or one Reese’s cup. Also if you don’t have a normal eating schedule work on eating 3 meals a day with 1 or 2 snacks in between. And do not skip breakfast!! If you wake up to late for breakfast you need to rethink your sleeping schedule, not your eating schedule.


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✿☼✿COUNTDOWN TO SUMMER ANNOUNCEMENT✿☼✿Countdown to Summer fitness+nutrition Makeover start April 1st! Spring is officially here and it’s that time again! As the weather becomes warmer we’ve all got one thing on our mind: SUMMER!Everyone wants to look their best for the best time of year but after a long, cold winter many of us are a long way from the bikini bodies we crave. If this sounds like you, The Countdown To Summer fitness+nutrition Makeover is just for you! No bikini body is achieved without hard work, clean eating and 100% belief that it is possible and you can do it! This is not a weightloss challenge, it is a lifestyle makeover. It will include: weekly nutrition goals designed to build healthy eating habits during and beyond the program regular physical activity to burn fat and achieve your personal fitness goal  workouts to strengthen and tone thighs, butt, arms, abs and legs new healthy recipes and food products to try each week an understanding of your daily calorie needs, how to build a healthy meal, what ingredients to stay away from and more a community of people with similar goals and interests as you, where you can ask for advice and post your trials and tribulations of the week daily Countdown to Summer the best place to get hot for summer where you’re guaranteed to lose fatness and gain fitness! TO SIGN UP:REBLOG this and send an email to prettywildhealthy@gmail.com including: e-mail address URL age current weight (approx. if unknown) height Sign up ends @12AM E.S.T. March 30, 2013, Any emails received after the deadline will be deleted so don’t wait!

✿☼✿COUNTDOWN TO SUMMER ANNOUNCEMENT✿☼✿
Countdown to Summer fitness+nutrition Makeover start April 1st!

Spring is officially here and it’s that time again! As the weather becomes warmer we’ve all got one thing on our mind: SUMMER!
Everyone wants to look their best for the best time of year but after a long, cold winter many of us are a long way from the bikini bodies we crave. If this sounds like you, The Countdown To Summer fitness+nutrition Makeover is just for you!

No bikini body is achieved without hard work, clean eating and 100% belief that it is possible and you can do it! This is not a weightloss challenge, it is a lifestyle makeover. It will include:

  • weekly nutrition goals designed to build healthy eating habits during and beyond the program
  • regular physical activity to burn fat and achieve your personal fitness goal 
  • workouts to strengthen and tone thighs, butt, arms, abs and legs
  • new healthy recipes and food products to try each week
  • an understanding of your daily calorie needs, how to build a healthy meal, what ingredients to stay away from and more
  • a community of people with similar goals and interests as you, where you can ask for advice and post your trials and tribulations of the week
  • daily Countdown to Summer
  • the best place to get hot for summer where you’re guaranteed to lose fatness and gain fitness!

TO SIGN UP:
REBLOG this and send an email to prettywildhealthy@gmail.com including:

  • e-mail address
  • URL
  • age
  • current weight (approx. if unknown)
  • height

Sign up ends @12AM E.S.T. March 30, 2013, Any emails received after the deadline will be deleted so don’t wait!


Countdown To Summer Challenge - Week 6

This week the challenge is a little different! We’re going to join the President’s Challenge!

The President’s Challenge is geared toward people who want to set themselves on the road to a healthier life through positive changes to physical activity and eating behaviors. Vegetarians, vegans, and others with dietary restrictions can participate, too. There are two challenges you can choose between to get you on a healthy track and start earning awards for our team!

  • The Presidential Active Lifestyle Award (PALA) challenge is for people who want to make physical activity and healthy eating part of their everyday lives.
  • The Presidential Champions challenge is for people who want to be more active more often. The more active you are, the more points you earn.

First you’ll have to create an account, don’t worry it’s free! Go to http://www.presidentschallenge.org/ and choose the challenge you want to participate in and look up the Countdown To Summer in the “My Challenge” option in the top right corner using the group number 939146.

Once you join you’ll be able to:

  • Log your activities and earn points that will count toward our group’s total and will help you earn President’s Challenge awards
  • See how you’re doing compared to other group members
  • Interact with other members in our group forum
  • Add a profile picture that will display in our group (or you can hide your information from other group members, if you prefer)
  • Get even more motivated to be active and healthy!

After you join go to “Account Settings” then “Change Challenge” to select which challenge you’d like to participate in.

We will be logging the points from this challenge weekly and teams will be rewarded based on how well they are doing in the President’s Challenge.

If you don’t join, your team WONT be getting points for you activity, so make sure you join!
25 notes   -  18 March 2012

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Countdown To Summer Challenge - Week Five!  Try a new vegetable! - So many of us stick to our usual food. I didn’t eat brussel sprouts for years because I didn’t like them as a child and it turns out, they’re delicious! This week try a vegetable you don’t think you like or have never tried! Whether it’s beets, sweet potatoes, broccoli, asparagus. ANYTHING! GO BINGE FREE! - That means go a week without eating excessively in one sitting. Exercises this week:  You can substitute a day with another one from the link here

Countdown To Summer Challenge - Week Five!
 

  • Try a new vegetable! - So many of us stick to our usual food. I didn’t eat brussel sprouts for years because I didn’t like them as a child and it turns out, they’re delicious! This week try a vegetable you don’t think you like or have never tried! Whether it’s beets, sweet potatoes, broccoli, asparagus. ANYTHING!
  • GO BINGE FREE! - That means go a week without eating excessively in one sitting.

Exercises this week:
 

You can substitute a day with another one from the link here


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Countdown To Summer Challenge: Week 4! We’re one month in now!! How are you doing with the goals?! Goals: Try a new exercise this week! Whether it’s a new form of cardio or strength exercises you’ve never tried, find something new and try it out! If you’ve never tried yoga, try this video for beginners! Complete the daily goals posted on the blog this week! Earn you point by completing at least 6 out of the 7 daily goals EAT BREAKFAST!! This may seem like a NO BRAINER but I see so many people skipping breakfast! Breakfast is the most important meal of the day and gives your metabolism a jump start so make sure to eat breakfast within one hour of waking up! Limit your snacking A lot of extra calories come from those “small” snacks you have through out the day. Make sure you’re only having one to three snacks a day, and keep them around 100 calories each!

Countdown To Summer Challenge: Week 4!

We’re one month in now!! How are you doing with the goals?!

Goals:

  • Try a new exercise this week!

Whether it’s a new form of cardio or strength exercises you’ve never tried, find something new and try it out! If you’ve never tried yoga, try this video for beginners!

  • Complete the daily goals posted on the blog this week!

Earn you point by completing at least 6 out of the 7 daily goals

  • EAT BREAKFAST!!

This may seem like a NO BRAINER but I see so many people skipping breakfast! Breakfast is the most important meal of the day and gives your metabolism a jump start so make sure to eat breakfast within one hour of waking up!

  • Limit your snacking

A lot of extra calories come from those “small” snacks you have through out the day. Make sure you’re only having one to three snacks a day, and keep them around 100 calories each!


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Week Three Fitness Goals: (4 times this week)Squats with dumbbells (or cans of food if you don’t have dumbbells!) - 20 repsBicycle Crunches - 20 reps7-10 Push upsIf you can’t do regular push ups, try these:    15 minutes of cardio! - Walk, run, skip, jump rope. If it gets your heart rate rising, it’ll work! Nutrition Goals:NO sweets this week!Find new salad toppings this week to spice up your salad! Try fruit, like mango or strawberries, chickpeas, corn, peppers, berries, nuts. The options are literally ENDLESS! Try new salad dressings like salad spritzers, they cost about $3 and are only 1-2 calorie PER SPRAY! ALSO don’t forget to log your points for week 2! Use the spreadsheet link posted on your team blog!

Week Three


Fitness Goals: (4 times this week)
Squats with dumbbells (or cans of food if you don’t have dumbbells!) - 20 reps
Bicycle Crunches - 20 reps
7-10 Push ups
If you can’t do regular push ups, try these:

  

15 minutes of cardio! - Walk, run, skip, jump rope. If it gets your heart rate rising, it’ll work!

Nutrition Goals:
NO sweets this week!
Find new salad toppings this week to spice up your salad! Try fruit, like mango or strawberries, chickpeas, corn, peppers, berries, nuts. The options are literally ENDLESS! Try new salad dressings like salad spritzers, they cost about $3 and are only 1-2 calorie PER SPRAY!

ALSO don’t forget to log your points for week 2! Use the spreadsheet link posted on your team blog!


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Week Two Goals: Go soda-free this week! 30 minutes of cardio, 4 days this week Eat at least 1000 calories everyday! Only weigh yourself once this week

Week Two Goals:

  • Go soda-free this week!
  • 30 minutes of cardio, 4 days this week
  • Eat at least 1000 calories everyday!
  • Only weigh yourself once this week

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Week One Goals! Fitness: Strength Exercises Use this website and do 3 sets of 10 of each of the following:Flat Chest PressesFlat Chest FliesLateral RaisesShrugsDumbbell Lunges  Here’s a tip:If you don’t have dumbbells, search the kitchen for some heavy cans, or use a couple of water bottles! Make sure to do these at least three days this week!  Get 90 minutes of cardio this week Walk, jog, run, jump rope, skip, jumping jacks, your options are endless, so no excuses! Nutrition: Try one new fruit this week! Check out your local grocery store and choose a fruit you’ve never eaten! Start watching your portion sizes! Eat slow, use smaller plates and stop eating when you are full!

Week One Goals!

Fitness:

  • Strength Exercises

Use this website and do 3 sets of 10 of each of the following:
Flat Chest Presses
Flat Chest Flies
Lateral Raises
Shrugs
Dumbbell Lunges 

Here’s a tip:
If you don’t have dumbbells, search the kitchen for some heavy cans, or use a couple of water bottles!

Make sure to do these at least three days this week! 

  • Get 90 minutes of cardio this week

Walk, jog, run, jump rope, skip, jumping jacks, your options are endless, so no excuses!

Nutrition:

  • Try one new fruit this week!

Check out your local grocery store and choose a fruit you’ve never eaten!

  • Start watching your portion sizes!

Eat slow, use smaller plates and stop eating when you are full!