The biggest hurdle for most people when trying to stay on the healthy nutrition and exercise path is to stay motivated. Having a group of friends to keep each other accountable is a great idea. It’s even easier to do now that we can stay connected via e-mail, facebook etc. Here’s ten ideas to challenge the people in your accountability group.
1. Seven day water challenge: For 7 days, drink your height in water. I’m 64 inches tall so I would drink 64 oz. of water each day.
2. Seven day low sugar challenge: Women should limit added sugar to 24 grams per day. Men should limit added sugar to 36 grams per day. Check the nutrition facts label for sugar. It you are eating fresh fruits and veggies, those are natural sugar. You don’t have to count it! Yay.
3. Thirty day points challenge: Use a 1 pt. multiplier for light exercise, 1.5 pt. multiplier for moderate exercise and a 2 pt multiplier for intense exercise. Multiply the time you exercise by the intensity multiplier. Keep track of your points each day. The person with the most points at the end of 30 days is the winner. You can compete individually or in teams of varying sizes.
4. Virtual Race: Use the same multiplier as in #3 above. One point equals one mile. Plan a race from one point on the map to another. First person or team to the designated finish line is the winner. You could race to a favorite location. My group raced to Key West, Florida! It got me motivated to plan a real trip there for this January.
5. Where in the world?: This is a cute one for the summer when everyone is traveling. Make a logo or mascot for your group that can easily be packed in a suitcase. Whenever a group member takes part in an active event while they are out of town, they take a photo and share it with the group. Add a description of what the activity was.
6. Share one healthy recipe each week: Challenge members to submit a healthy recipe they have tried. The group can vote for their favorite. You could even plan an event where everyone brings a healthy dish with recipes to distribute to group members.
7. Enter an event together: Try a 5K, a Warrior Dash, or a bike ride for charity. If you don’t all live in the same place, you can enter where you live, compare notes and post pictures for each other using e-mail, facebook, twitter etc.
8. Pick an exercise (sit-up, push-up, burpees, miles run/walked etc). Keep track of the number of these exercises you do for seven days. Person or team who does the most is the lucky winner!
9. Thirty day weight loss percentage challenge. Keep track of the amount of weight you lose for thirty days. The person who loses the highest percentage of his/her body weight is the winner.
10. Seven day NO (pick two junk foods, like soda and chips) challenge. Group members check in each day to talk about how they are doing and the benefits they are experiencing.
Fitness challenges can keep your group motivated to reach ultimate goals of losing weight, gaining strength and getting healthy. Do you have any fitness challenges you have had success with? Please share them. I am always looking for new ideas.
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