Friday August 31st

Here is a great article to help keep you going through the 100 day Challenge!

15 Tips to Restart the Exercise Habit

http://www.lifehack.org/articles/lifestyle/15-tips-to-restart-the-exercise-habit-and-how-to-keep-it.html

Acts of Kindness

The first week of the Challenge is almost over! What are your acts of kindess so far? Please email us at kara.fowler@neabaptistclinic.com or jessica.brown@neabaptistclinic.com  and let us know so we can share with the rest of the participants!

Thursday, August 30

Here is a SAMPLE meal plan for you to try!
This is not meant to be done every day, just a healthy suggestion/alternative to what you are doing now!

Meal Plan #1

Breakfast: 1 c. oatmeal, ? apple, 2 scrambled egg whites

Lunch: Turkey wrap w/ side salad. 4 oz of lettuce with ? cup mixed vegetables

Snack: 1 c. mixed berries with 1 sugar-free nonfat yogurt

Dinner: Health Wise Bean and beef enchiladas meal (sold at NEA Baptist Clinic Wellness Center!)

Wellness Center Classes

Challenge of the Century participants are welcome to attend any of our classes here at the NEA Wellness Center. There is no charge for current members and only a $5 fee for guests. Tonight we have an Abs Class from 5:30-6:00 with Trainer Sarabeth Brown. The class is good for all fitness levels.

Wednesday, August 29th

Tomorrow morning, personal trainer Kara Fowler will lead a group personal training session from 5-6am in the group ex room!

Bring a bottle of water and grab a towel at the front desk!

Hope to see you there!

Tuesday August 28, 2012

It's your first week of exercise!

Here's how this is going to work each week with your exercises of the week...

Warm-Up 5-10 minutes before exercises and complete additional 20-30 minutes of cardiovascular exercise (treadmill, bike, elliptical, AMT, etc.) after.

-or-

Complete all 30 minutes of cardio before your exercises.

Try to keep your heart rate at 60-80% for maximum fat burn.

To determine what your heart rate needs to be, take 220-age and multiply by .60 and .80.

I.e. If you are 40 years old; 220-40=180.

180 x .60 = 108.

180 x .80 = 144.

So your target heart rate range is 108-144.

Our cardio equipment will check this for you. If you need additional information or help with this, please see one of our certified personal trainers.

When completing the exercises, try to complete at least 3 sets of 10 repetitions at a somewhat challenging but completable weight.

Each of the Matrix circuit machines have the instructions for completion on them.

Use caution and your best judgement on exercises that might cause problems with any previous injuries that you might have. I.e. if you have plantar faciitis, do not even attempt the calf raises.

If you have further questions, please see one of our certified personal trainers. They can help you with individual exercises, go over these exercises with you, and/or create a specific workout just for you. Personal training sessions are available at an additional cost upon request.

Warm Up, 5-10 Minutes on Treadmill

For week one, we are simply going to begin by completing all three rows of Matrix circuit machines that are up front.

All of these machines work a different muscle group and we will be using them randomly throughout the rest of the program so it’s important that you know how to use them to start with!

Launch is TODAY!!!

Our launch party is TODAY, Monday August 27th in the aerobics room of the NEA Baptist Clinic Wellness Center at noon

.

Stop by if you have a chance! Our staff will be on site to answer any questions that you might have and so that you can meet the WC staff and your co-workers who are going to join this challenge with you!

Launch Party

Our "Challenge of the Century" launch party will kick off at noon on Monday, August 27th in the aerobics room of the NEA Baptist Clinic Wellness Center. We encourage you to attend to meet your coworkers who will also be completing this challenge with you!

We've already had several sign-up and are anticipating a large group to sign-up on the day of the launch!

See you soon!

Welcome!

Welcome to our Challenge of the Century page!

Stay tuned for upcoming posts, meal plans, exercises, and MORE!!!