The Countdown to Fit

Week 4 done. Welcome week 5. The countdown to the fit test is here. 1 week to go until the next fit test / weigh in. This will be the true measure of how far I have come in five weeks (4 regular weeks plus one recovery week). 

I can tell you that already in four weeks (which really is nothing, think how quickly a month goes by) I'm already seeing great changes in my body, in how I feel, and in how my clothes fit. Plus the scale agrees, I am losing weight. 

This next week is going to be especially challenging as I figure out a way to incorporate running. I am NOT a runner, I have never enjoyed it, but I have come to terms with the fact that it would be nice not to loathe it, so to make it fun I am challenging myself to do a couple 'fun runs' this year to give me something to reach for. So even 5k is something I need to train for (go ahead, make fun of me). 

This is my workout schedule for the week: 



Happy Monday! Make it happen!

“Lizzy”

Tune Up Thursday: Activity + Nutrition

Have you heard of PALA+? It stands for the Presidential Active Lifestyle Award. It's a program that incorporates BOTH physical activity and nutrition. AND it rewards you for making these changes over at least a six week period. Anyone can participate and these are the requirements:

Adults:
-30 minutes of physical activity for at least 5 days a week for 6 out of 8 weeks. (8,500 steps if tracking activity by pedometer)
-Focus on a new nutrition goal each week (while continuing each previous goal) for 6 weeks.

Kids & Teens:
-60 minutes of physical activity for at least 5 days a week for 6 out of 8 weeks. (11,000 steps for girls, 13,000 steps for boys, if tracking activity by pedometer)
-Focus on a new nutrition goal each week (while continuing each previous goal) for 6 weeks.

Approved activities include anything that gets you moving your muscles, EVEN activities like cleaning and gardening count. AND it doesn't have to be continuous activity to count. If it is difficult for you to do 30-60 minutes of activity at a time, then break it down into 10 minute increments.

You will need to pick a new nutrition goal each week of the challenge and you will continue with the previous nutrition goals (so in week 1 you will have 1 nutrition goal, in week 2 you will have 2 nutrition goals - the new goal for week two and you will continue the week 1 goal as well) until you have completed six weeks successfully. The nutrition goals to choose from are as follows:

• Make half your plate fruits and vegetables.
• Make half the grains you eat whole grains.
• Choose fat-free or low-fat (1%) milk, yogurt, or cheese.
• Drink water instead of sugary drinks.
• Choose lean sources of protein.
• Compare sodium in foods like soup and frozen meals and choose foods with less sodium.
• Eat some seafood.
• Pay attention to portion size.

I created an at-a-glance tracker, because I am a visual person and wanted to see my progress without all the fluff. Feel free to use it for your own tracking purposes.

 I also included the official Activity Log from the PALA+ website.

Be sure to go to www.presidentschallenge.org to register and to get tips and tools on how to make it fun and successful for you! Ready? Set! Time to tune up with The President's Challenge!