Mona welcomes you to her 40 day Fitness Challenge!   This 40 day fitness challenge is meant to create a new habit in fitness and get you up and running in a new direction of mental and physical health!  All ages are encouraged to participate in this new exciting approach to fitness. Please read through the following information to learn how to be apart of MONA’S Fitness Challenge!

What is the Challenge?

The challenge… is to challenge your self! To become accountable!  You can

• Join independently
• Work with a partner
• Create a team (minimum 3 members-family, friend or co-workers)

Your team members can be any age, as long as they are capable of doing a minimum of 30 minutes of activity each day. Alternating day’s completing the 1 hour fitness instruction class.

For 40 days you will join Mona and others in fitness classes 3 to 5 times per week, you choose your classes throughout the week, you will join in an instructed fitness class lead by MONA or other professionals!  The class’s activities will be alternated each day to include a variety of exercises that will work on strength, flexibility, tone, weight loss, stamina energy and a better feeling of fitness and you! If you participate in 3 classes the other days are up to you!  You will be required to complete a minimum of 30 minutes of physical activity of your choice on your days not taking class and 1 hour on Saturday!  Activities can be done anywhere you choose as long as it is done!  If you are in a partner or a team that means each person on the team has to complete the 30 minutes or one hour requirements on their own time or together.  It is recommended that you set specific timelines and goals when doing this.  It has shown to have a higher success rate when you are able to record what you have done and see the results.  MONA will provide each individual, partner or team with the proper tracking sheets to help in the overall success of each participant.

So remember to stay motivated, get registered and let’s have FUN with the MONA Fitness Challenge!

 

How to Register!

The first step in the challenge is to be accountable and to show your honest and real desire to get on the right track! You will do this by by visiting Mona for a 15 minute mental Mona session.  This session you will tell all!  You will also hand over you registration form, payment and make the commitment to be on board 100% to this lifestyle change!

Fitness Challenge Rules

 

1. On our first class you will be measured and photographed for your own record.
2. Every two weeks we will repeat measurements for your record.
3. As a team, you need to obtain at least 30 minutes of physical activity per person, every day for 40 consecutive days.

1. Participants will have to obtain and log 5 hours of activity per week (1 hour Monday, Wednesday and Friday and 30 minutes Tuesday and Thursday Saturday 1 hour)
2. Each individual, partner or team that obtains a minimum of 5 hours of activity in a given week will be entered into that week’s draw.

4. To be eligible for the Highest Score (accumulated minutes) & Grand Prize Draw, teams must accumulate at least 40 hours (8 x 5 hours) with no week being less than 5 hours of physical activity.
5. The individual or one partner or team member must email, or fax in the team’s weekly physical activity hours by 4:30pm the Monday following the challenge week’s end date.
6. It is a must to complete the tracking sheets to be committed to the challenge and its results.
7. You must attend all three classes to complete the 8 week challenge properly and completely.

 

MONA’S Fitness Challenge Dates

Challenge Start Date: It’s up to you! TODAY!

Challenge 1- End Date: 40 days form start date

Winners will be posted on MONA’s web site: www.tranterinstitute.com

(Also see News and Events that are coming up!).

Remember:

That the Journey is just as important as the destination!

You are all winners just for making an effort!

That physical fitness will always be the answer to feeling and looking better! So keep it up even after the challenge is complete!

Aerobics Archery Badminton Baseball Basketball Baton Twirling Bicycling Billiards Bowling Boxing/Kickboxing Calisthenics Canoeing Cardio Machines Cardio Tennis Cheerleading Children's Games Circuit Training Cricket Croquet Cross Country Skiing Curling Dancing Darts Diving Downhill Skiing Fencing Field Hockey Figure Skating Fishing Foot Bag Frisbee Gardening/Lawn Mowing Golf Gymnastics Handball Hang Gliding

Hiking/Backpacking Hockey Home Repair Horseback Riding Horseshoe Pitching Household Tasks Hunting Inline Skating Jai Alai Juggling Kayaking Lacrosse Lawn Bowling Lifting/Hauling Marching Martial Arts Motor Cross Mountain Biking Mountain Climbing Nordic Walking Orienteering Paddleball Pedometer Pilates Polo Racquetball Rock Climbing Roller Skating Rope Jumping Rowing Rowing Machine Rugby Running Sailing Scuba Diving Shuffleboard Skateboarding

Skating Ski Jumping Skimobile Sky Diving Sledding Snorkeling Snowboarding Snowmobiling Snowshoeing Snow Shoveling Soccer Softball Squash Stationary Bike Stretching Surfing Swimming Table Tennis Tai Chi Tennis Track & Field Trampoline Trap & Skeet Unicycle Volleyball Walking Volleyball Water Aerobics Water Jogging Water Polo Water Skiing Weight Training Whitewater Rafting Wind Surfing Wrestling Yoga

Simple tips to help you shed the pounds:

• Choose chocolate milk over pop. Pop has lots of sugar and no nutritional value, but a glass of chocolate milk after a workout is okay.
• Include fruits or vegetables in every meal or snack. This will make you feel full and help you cut back on calories from other foods.
• Eat breakfast. Breakfast is the most important meal of the day. It speeds up your metabolism for the rest of your day.
• Snack every two hours (try oranges, apples, pretzels, string cheese).
• Eliminate the chips, candy and chocolate to one time per week.
• Drink lots of water – a glass every one to two hours will keep you full.
• Eat slowly.
• If you want dessert try frozen yogurt as a substitute.
• Eat fresh. Avoid packaged or processed foods, and especially try to stay away from fast food.
• Make room for cravings. Have a cookie now and then; just cut back on something else that day.
• Keep a food journal. Write down everything you eat for a week and then look at what you have eaten and try to come up with healthier options for the next week.
• Take the stairs. Instead of using the elevator, try to take the stairs whenever possible.
• Pick a physical activity to do daily.
• Instead of just sitting and watching TV, sit on the floor and stretch.

Good Luck Everyone!