Final Results!

Perfect points: 
Robby, Power Rangers

Most weight lost: 
Debbie, Powder Puff Girls

Inches lost: 
Lorraine, Powder Puff Girls

Final Team Results:

1st Place Power Rangers

2nd Place Powder Puff Girls

3rd Place Ninja Turtles

Winnings will be rewarded by the end of next week via PayPal so look out for those emails and enjoy your 4th of July weekend!

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No Weekly Challenge!

Should have been a post on Sunday saying there was no weekly challenge this week! Me, Macy, accidentally made it post back in 2014… so… You did all see it.

Turn in your points at the end of this week and we will reward winners as per usual!

Again, deepest apologizes for the lack in luster for this challenge round! Crazy, crazy times for these sisters.

Week 4 Results

 

Hey Challengers!  Sorry for the delay in posting Week 4 Results.  I (Lindsay) told Macy I would take care of this points and posting this week.  Between packing up kids for a trip to the grandparents, watching over a sick husband, and long, stressful hours at work, the week got away from me.  Here are the results of all your hard work during Week 4:

Perfect Points:
Erik
Jill
Lyndsay

Team Results:

1st Place Power Rangers

2nd Place Powder Puff Girls

3rd Place Ninja Turtles

Team results are figured by taking the average points of each team.  These are weekly results, not cumulative results.

Macy and I have talked and we want to extend our deepest apologies for the horrible way we’ve been running this challenge.  We are both overwhelmed with what is going on in our lives right now, and thought adding a challenge wouldn’t be a problem, since we’ve run several.  We were wrong, and you all have suffered for it!  One of the challengers pointed out something curious about the team standings and we looked into it.  We found that we mixed of the points of the teams in first and second place.  We are so SORRY!  We have decided that if you all would like to discontinue the challenge we will refund the money to those who have been participating the last couple of weeks.  If you would like a refund, please email us at balancedhealthyhabits@gmail.com and put REFUND in the subject line.  Again, please accept our apology!  We took on more than we could handle.

 

Intervals

This week’s challenge is to incorporate high intensity interval training (HIIT) into at least two of your five workouts.

Interval training is a great way to burn lots of calories in a shorter amount of time, which is great for weight loss, and building endurance. Most trainers in the gym are using some form of interval training when working with their clients. What is HIIT? It is simply working at higher and lower intensities. For example, If you normally walk at a 2.5 speed on the treadmill, for two minutes, kick the speed up to 3 or 3.5 (enough of a jump that you are really pushing yourself for those two minutes), and then go back to your 2.5 speed for one minute. then back up to 3 or 3.5. You can change the interval if you would like too. Another example could be 15 seconds as fast as possible, and then walking 45 seconds (or 90 if your heart gets beating too hard). Decide what is going to work for you and go for it!! Even if your high is 30 seconds long and your low is a minute. It doesn’t have to be on a treadmill either, you can do it with whatever type of exercise you are doing, biking, swimming, whatever! Push yourself, but if your heart rate gets up too high take it down another level or two.

Here’s how the points will work.

You will earn 17 points for each interval workout (limit 34 points) and one point for being awesome!

Below are a couple of articles if you would like more information.
The Walking Site

The Mayo Clinic : Interval Training

How to check your pulse and find your target heart rate

http://www.hiittraining.net/

http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

Week 3 Results

Perfect Points:
Erik
Jill
Lyndsay
Robby

Team Results:

1st Place PowderPuff Girls

2nd Place Power Rangers

3rd Place Ninja Turtles

Team results are figured by taking the average points of each team.  These are weekly results, not cumulative results.

Eat the Rainbow

Have you ever looked at your plate and thought it looked boring because there was a lack of color? It is so easy to stick to what you know and choose convenience foods or the same foods every time you go to the store. This week’s challenge is to help us get out of a rut and add variety to our diets by eating the rainbow. Having a diet rich in fruits and vegetables of different colors provides benefits important to your overall health, including lowering the risk of chronic diseases like heart disease and stroke.

Reds
Produce that is red contains antioxidants called lycopene and anthocyanins, which are antioxidants. These nutrients in foods may do everything from fight heart disease and prostate cancer to decrease the risk for stroke and macular degeneration.
This group includes: tomatoes, beets, red berries, apples, cherries, cranberries, red grapes, peppers, radishes, watermelon, red cabbage, red onion, kidney and red beans.

Greens
Green vegetables are rich in phytochemicals, fiber, and essential vitamins and minerals like iron, calcium, magnesium, vitamin C, E, K and many B vitamins. Some of these nutrients help protect your eyes, help digestion and also have anti-cancer properties.
This includes: asparagus, avocados, green beans, broccoli, Brussels sprouts, spinach, cucumbers, lettuce, kiwi and limes, kale, spinach, leafy greens(turnip, collard, mustard), romaine lettuce, green peas, honeydew melon, bok choy, and arugala.

Yellow and Orange
These fruits and vegetables contain beta-carotene which turns into Vitamin A to help your vision. Yellow and Orange also have Vitamin C and E, both are antioxidants and boost your immunity. And don’t forget about the folate and bioflavonoids. Nutrients found in yellow and orange fruits and vegetables can build healthy bones, and reduce the risk of cancer and heart disease.
Beta-carotene is found in carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe, mangos, apricots, peaches, oranges, and tangerines. Bioflavonoids are found in oranges, grapefruit, lemons, clementines, peaches, papaya, apricots, nectarines, pineapple, yellow pepper, and yellow raisins.

Blues and Purples
More anthocyanins! These are flavoniods that protect cells from damage and may help reduce the risk of cancer, stroke and heart disease. Also in this group are nutrients like vitamin C, folic acid, fiber and polyphenols. This group supports digestion. Want to reduce the risk of age-related memory loss? Try eating fruits and vegetables that are blue or purple!
This group includes: blueberries, blackberries, purple grapes, black currants, elderberries, prunes, raisins, plums, eggplant.

White
The phytonutrient allicin may help lower cholesterol and blood pressure, and boost immune system.
They include vegetables like garlic, onions, leeks, scallions, chives, cauliflower, and shallots, ginger.Indoles, sulfaforaphanes, and phytonutrients are found in cruciferous vegetables like cauliflower and may inhibit cancer growth. Phytonutrient containing white fruits and vegetables include bananas, pears, cauliflower, jicama, mushrooms, parsnips, potatoes, and turnips.

The challenge: Eat at least 1 fruit or vegetable from each color group. Each day you eat 5 different colors of fruits and veggies you earn 5 points for a total of 35 points. If you eat at least 3 colors you earn 3 points. If you eat less than 3 colors you’ll earn 0 points.