FIT PHATTY CHALLENGE WEEK 2 Challenge 2

2011 FIT PHATTY WEEK 2 CHALLENGE 2 - a realtruthhurts production.
MAKE YOUR FITNESS PROFILE TO TRACK THIS YEARS PROGRESS! http://www.realtruthcoaching.info/

Hello Phatties,

Your challenge this week is to do

Pushups and DIPS......EVERDAY THIS WEEK! (MONDAY TO MONDAY)

FITNESS LEVEL NUMBER OF PUSHUPS

BEGINNER (FINE) 15

INTERM. (FINER) 20

ADVANCE (FINEST) 30

AND IN ADDITION TO THIS....

you will do Hold the Plank position for 15-30secs(depending on fitness level).

You will do the Plank hold after every 5th pushup! so.

1 push up , 2 push up, 3 push up, 4 push up , 5 push up

PLANK HOLD (15-30seconds) ..then push up 6-10, Plank Hold and so on.

PLANK POSITION


http://www.fitphatchicks.info

The Pushups or the dips do not have to be all down in a row. for example, if you can only do 2 pushups before your arms give out, then do the dips.

If you can only do a small number of dips also, then just keep alternating between pushups and dips until you reach 15 each!

Doesnt matter if it takes you ALLLL day, and you have to break them up through out the day, do the pushups.!!!

DONT FORGET TO TAKE PICTURES OF ALL YOUR WORKOUTS, the best working out pic will be featured the following week, here and on the Fit Phatty Facebook Fan Page. (will ask for permission first before posting to FB



http://www.fitphatchicks.info/
~Tiyona, RealTruthHurts

FIT PHATTY CHALLENGE WEEK 2 Challenge 2

2011 FIT PHATTY WEEK 1 CHALLENGE

Time: January 3, 2011 at 6am to January 3, 2012 at 7pm
Location: where ever
Organized By: Tiyona, RealTruthHurts (Fit Phatty)

http://www.facebook.com/pages/Fit-Phatty/125550550811610



FIT PHATTY 2011 WEEK 1 CHALLENGE IS :

10 PUSHUPS & 10 DIPS EVERYDAY! (add 5 for intermediate /10 each for advanced)
Your challenge this week is to do
-10 Pushups and
-10 dips ..........EVERDAY THIS WEEK!
...
The Pushups or the dips do not have to be all down in a row. for example, if you can only do 2 pushups before your arms give out, then do the dips.
If you can only do a small number of dips also, then just keep alternating between pushups and dips until you reach 10 each!
Doesnt matter if it takes you ALLLL day, and you have to break them up through out the day, do the pushups.!!!

DONT FORGET TO TAKE PICTURES OF ALL YOUR WORKOUTS, the best working out pic will be featured the following week, here and on the Fit Phatty Facebook Fan Page.

FOR MORE DETAILS ON THE FIT PHATTY WEEKLY CHALLENGE- CHECK THE NOTES SECTION.
~TIYONA,

2011 FIT PHATTY WEEK 1 CHALLENGE

Portion Size Vs Serving Size

What’s the Differnce – Portion Size & Serving Size
Tiyona RealTruthHurts

When it comes down to choosing the right portion of food that is the proper serving size can be difficult if you don’t know the difference between a “portion and a serving”. The words "portion" and "serving" are usually used interchangeably between the two however they do NOT mean the same thing. A "portion" is the amount of food you choose to put on your plate. Like having a plate of spaghetti or having a handful of peanuts. Now on the other hand a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread).

The Actual Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.

So if you have a bag of pretzels’ and you look at the nutritional label it may have 4 servings of 13 pretzels in the bag. Which means when you have 1 serving of pretzel you will have 13. Anything over 13 will increase the calorie & sodium intake.

Be mindful of HOW MANY/MUCH YOU EAT!


Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.
Examples One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball


Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball


Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball


Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.
Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball


Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine

Portion Size Vs Serving Size

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