January 2014

Top 5 Benefits of doing Planks

 » Read more about: Benefits of the Plank  »

Week 5 – Monday 2/3 – Sunday 2/9

CONGRATS we have reached the halfway mark of the Personal Best Challenge & we are ready to give away $100!!

Starting week #5 we will revisit the physical challenges and see how much you have improved over the course of the challenge.   $100 cash prize will be awarded to the member that has the greatest % increase from week 1 to week 5.   In the event of a tie we will look at your nutritional points to determine the winner.  The winner will be announced on Wednesday February 12th so make sure you come back to the blog and Facebook to see who it is.

Physical: REASSESMENT – Plank (max time holding the plank)

Nutritional = No dessert, candy or sweets – including sugar & artificial sweetener

* Remember to continue the first four weeks nutritional challenges to earn 4 extra points

• increase your water intake
• eat breakfast every day
• eat pre & post workout
• minimize eating out

 IMPORTANT DETAILS:

• Plank will be timed during at the beginning of your workout
• Update the white board with the following information (you will need your personal file as a reference)

 * NAME  – 

Week 4 – Monday 1/27 – Sunday 2/2

 Physical: Best distance during 4 minute cardio interval.  Any piece of cardio equipment can be used (treadmill, bike, or elliptical).  Keep in mind you will use the same piece of equipment during week 8. Shorter time frame- increase your speed!

Nutritional: Minimize eating out.  No more than 2 meals that you did not prepare for the entire week.

* Remember to continue the first three weeks nutritional challenges to earn 3 extra points

1.  increase your water intake
2. eat breakfast every day
3. eat pre & post workout

Refer to NUTRITIONAL guidelines under ABOUT US section on website to get maximum from your efforts. The closer you follow these-the better your body will respond!!

Week 3 – Monday 1/20 – Sunday 1/26

 Physical: wall sit (max time)

* Don’t forget to log results on the white board AND your tracking sheet that is kept in your personal file.

Nutritional: Eat pre & post workout

* Remember to continue the first two weeks nutritional challenges  (increase your water intake  &  eat breakfast every day to earn an 2 extra points. 

Refer to NUTRITIONAL guidelines under ABOUT US section on website to get maximum from your efforts. The closer you follow these-the better your body will respond!!

Physical: Best distance during 9 minute cardio interval.  Any piece of cardio equipment can be used (treadmill, bike, or elliptical).  Keep in mind you will use the same piece of equipment when you are reassessed later in the challenge.

Nutritional: Eat breakfast every day. 

* Remember to continue the week #1 challenge (increase your water intake ) while eating breakfast every day to earn an extra point. 

Refer to NUTRITIONAL guidelines under ABOUT US section on website to get maximum from your efforts. The closer you follow these-the better your body will respond!!

Monday 1/6 – Sunday 1/12

Physical: Plank (max time)

Nutritional:  Water- Drink 4 to 6 – 8 oz glasses of water a day.  To get the maximum benefit, water should replace all alcohol, soda or juice for the entire week.  

Refer to NUTRITIONAL guidelines under ABOUT US section on website to get maximum from your efforts. The closer you follow these-the better your body will respond!!

2014 Personal Best Challenge

8 week challenge starting January 6th running thru March 2nd

(Monday – Sunday)

PHYSICAL CHALLENGE

• Synergy PFT will provide you with ONE  physical challenge weekly for 4 weeks
• This physical challenge will be incorporated into your workout at Synergy PFT
• Your personal RESULTS will be tracked weekly on the white board and permanently in your file
• Each physical challenge is revisited during weeks 5,6,7,8
• The goal is to IMPROVE on each physical challenge in 4 weeks
• (4) $100 CASH PRIZES!!! awarded to whoever shows the greatest improvement in each physical challenge and accumulates the most points for following through with NUTRITION CHALLENGES

NUTRITIONAL CHALLENGE

• Synergy PFT will provide you with one ATTAINABLE (nothing crazy! simple changes!) nutrition challenge weekly for 8 weeks
• Descriptions, tips and benefits of why each challenge was chosen can be viewed on our website under “about us”
• Some weeks will be easier than others depending on your current nutritional habits
• You will receive 1 point each week if you ACCOMPLISH that week’s challenge
• You can EARN additional points weekly by following through with previous weeks’ challenge
• For example: during week 5 you can earn 1 point for accomplishing that week’s nutritional challenge OR 5 points for accomplishing all 5 that you have been presented.