Participants will alternate between the row and the Assault bike for 12 minutes, starting with the row. Every time 250 meters is completed on the row, you will earn a point. Every time .5 mile is completed on the Assault Bike, you will earn a point. There is no partial credit awarded. The bike and rower will be reset to zero after each turn. Highest score wins!!!
65+ (6 minutes)
Same as teams but half the time is allotted.
Fitness Challenge Week 7 | Plate Loaded
Teams of 2 and 4 (10minutes)
Team members will be moving weight plates across the room. Points will be earned each time a plate crosses the room. 5 points will be awarded for moving a 45 lbs. plate one at a time. 45 lbs. plates must be carried and cannot be rolled. 3 points will be awarded for moving a 25 lbs. plate across the room. 25 lbs. plates must be carried overhead. 1 point will be awarded for each 10 lbs. plate moved across the room. 10 lbs. plates must be carried an arms length out in front of the participant at shoulder height. Team members may carry any remaining weight in any order. Also, each time ALL plates make it across the room an additional 10 points are awarded. Highest score wins.
65+ (5 Minutes)
Participants will carry 10 lbs. plates across the room earning 1 point for each plate. They may carry them anyway the want. Highest score wins. Bonus 10 Points for moving all 10 lb. plates from one side to the other.
2018 Choose to Lose Homework #7
Email or submit in writing ten interesting facts about nutrition and/or fitness. Have questions that you need answered??? Those may be included, as well.
This is a team homework assignment. I need a total of ten per team or ten per individual in the 65+ division.
Each assignment will be rewarded with a .5 lb deduction.
Fitness Challenge Week 6 | Puzzled
Teams of 2 and 4 (10 minutes)
Participants will alternate going up the stairs, looking at a puzzle and returning back down. Once they return to the bottom and inside the studio, the next teammate may go. Once each person has gone up and down the stairs once, more than one person may go at a time. You may pass one another. YOU MAY NOT JUMP DOWN THE STAIRS! PUZZLES MUST REMAIN AT THE TOP OF THE STAIRS.
Once you return from the stairs, you will travel to the opposite side of the room to grab a kettlebell or ball. You will bring the ball or kettlebell back to the start and place the ball in the appropriate puzzle holder. You must carry the ball or kettlebell and cannot roll the ball back. This will continue until the puzzle is complete. If a ball or kettlebell is misplaced, one of the participants must return up the stairs to look at the puzzle, return to the bottom, and correct it. You may not yell down to correct it! Once the puzzle is complete, return all the balls and kettlebells to the start and then move on to the next puzzle. You must return the balls or kettlebells one by one. Most puzzles completed wins. You will get credit for partially finished puzzles.
65+ (6 Minutes)
Same as teams of 2 and 4 but done by running/walking instead of using the scooters. No stairs.
2018 Choose to Lose Homework #6
Classes, Classes and more classes!
Now that you have had an opportunity to try out our classes, you are encouraged to try some more.
This time, pick from ANY of the classes on the group exercise schedule. Receive .5 lb. deduction for each class attended (Max. 1.5 lbs).
You don’t have to but don’t be afraid to try something new!
Please pick up a group exercise schedule at your weigh in or from the front desk.
Your homework BEGINS with your week 6 weigh-in and ENDS with your week 7 weigh-in.
Fitness Challenge Week 5 | Hungry Hungry Hippos
Teams of 2 and 4 (10 minutes)
Team members will start in 4 corners of the room. In the center of the room will be a container filled with 22 balls of varying weights and sizes. Each participant will run from their corner to retrieve a medicine ball ONE AT A TIME and bring it back to their corner and place it on the blue mat. Every time the center container is COMPLETELY emptied the team will earn a point. After the container is emptied, participants will return the medicine balls ONE AT A TIME back to the container. Each time the container is completely refilled the team will earn a point. Participants can run or walk to retrieve the balls and carry them, but cannot throw or roll the balls. No partial credit. Highest score wins.
65+ (8 Minutes)
Same as the teams of 2 and 4 except 1 point is earned for each ball moved. 10 additional points awarded for removing all the medicine balls.
2018 Choose to Lose Homework #5
The Mayo Clinic recommends the following exercise:
Aerobic activity- Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
Strength training- Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Your homework is to log at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise from week 5 to week 6. You must also log at least 2 days of strength training. Remember, these are the minimum recommended amounts of exercise so feel free to complete more.
If you have any physical limitations that prevent you from achieving either of these, please let me know.
You will be awarded .5 lb per person if it is completed.
You may log it any way you wish: phone, paper, etc. Please make sure you show it at your week 6 weigh in.
Fitness Challenge Week 4 | Beat the Trainer
Teams of 2 and 4 (8 minutes)
Each team member will ride the Assault Air Bike for as many miles as they can in 8 minutes. Total team distance will determine the winner. Also, any team member that beat Kennen’s distance of 3.1 miles will earn an additional 2 lbs. deduction for their team. Participants may use their arms, legs or both at the same time. They may stand as well.
65+ (5 Minutes)
Each participant will ride for 5 minutes. Highest distance wins. If they beat 2 miles in the 5 minutes, they will earn an additional 2 lb. deduction.
2018 Choose to Lose Homework #4
Cardio is Important, too!
Many people dread doing cardio because they think it is “boring”. However, attending a cardio group fitness class can increase your motivation and make cardio fun. Your homework for week 4 is to attend one of the Dance and Cardio or Low Impact classes that the Oak Brook Park District provides. Each participant will get 0.5 lbs deducted for each class attended, up to a maximum of 3 classes. Download the homework assignment for a full class list!
Team members will travel around a 4-cornered course using one of 4 exercises. Participants may bear crawl, crab walk, frog jump, or inchworm. In teams of 4, one participant must do each exercise. Participants may NOT do the same exercise as another team member at the same time. However, teammates may switch exercises at any time, as long as one team member is doing each of the exercises. In teams of two, teammates may NOT do the same exercise as their teammate at the same time, but they can switch at any time. They do not have to do all four exercises. Each time a participant passes the start one point is awarded. Participants may pass their team members at any time. Most points wins.
65+ (6 Minutes)
Participants will walk or run around the four corners. They may carry dumbbells to earn additional points. For example, a set of 5 lb dumbells will earn them an additional 5 points to their total score. Highest score of combined laps and points wins. GOOD LUCK!
2018 Choose to Lose Homework #3
Complete a 3-day food diary
Log everything that you eat and/or drink over a 3-day period. You may use any method of logging that you prefer. Examples include writing it down, using an app such as MyFitnessPal, and many other methods. Make sure to keep track of the number of servings as well as the nutritional content. Homework is due at your week 4 weigh-in. It may be turned in, emailed or shown to staff, if on phone.
Fitness Challenge Week 2 | Blocks and Ropes
Teams of 2 and 4 Each participant will hold an end of the rope and move a hoop to the post by shaking the rope. Each time the hoop reaches the post the participant will grab a block from the container and will return the hoop to the start. The participant will then place the block on the platform before repeating the process for 10 minutes. Only the person that moved the hoop can place the block. One point is scored for each level of blocks. Blocks may not be adjusted or swapped out once they are placed. If the blocks fall for any reason, then you must continue to build only on those that are remaining. The highest block tower wins.
Individual 65+ Same as teams of 2 and 4 but done solo, only using one side of the rope. GOOD LUCK!
2018 Choose to Lose Homework #2
What: AMITA Health Screenings When: Wednesday, January 17th, 6-9 pm Where: Oak Brook Park District Family Recreation Center
AMITA Health will be onsite to offer the following informational and health screenings:
Nutritional information seminars at 6:30 pm and 7:30 pm in our Canterberry Room. Each is about 30-45 minutes long. You only need to attend one and must sign in to receive credit.
Health screenings will be available from 6-9 pm in our Studio C. These are optional and all information will be confidential. AMITA is still confirming which screenings will be available. These are assigned on a 1st come, 1st served basis. Program credits are not rewarded. However, those who have participated in the past have found these screenings extremely helpful.
If you attend, please sign one of the sign-in sheets. You will be rewarded with a 1 lb deduction per person for attending a seminar, although I would recommend that you take full advantage of everything that is offered. If you are unable to attend, you may receive a .5 lb deduction per person for completing the week 2 quiz. You may not receive credit for both. If you choose to do the quiz, you will receive it at your week 2 weigh-in and it will be due at your week 3 weigh in.
Fitness Challenge Week 1 | Fish Game
Teams of 2 and 4 Each team member will play the "Fish Game" on the rowing machine twice. Each game is 4 minutes long, for a total of 8 minutes rowing. You will control the fish on the left side of the screen, rowing faster to move the fish up the screen and rowing slower to move the fish down the screen. Edible fish and sharks will be coming across the screen towards your fish. Eating a small fish will earn you 30 points and eating a large fish will earn you 60 points. However, getting eaten by a shark will be a deduction of 45 points. For Choose to Lose scoring, we will take the best score of the two games from each team member. The team's score will be those 2 or 4 numbers combined. The highest team score wins.
65+ You will complete one round of Fish Game. Highest score wins. GOOD LUCK!
2018 Choose to Lose Homework #1 Strength in Numbers
Many people avoid strength training because they think only doing cardio is the best way to lose weight. However, increasing lean muscle can help you lose weight and improve your body composition as well. Your homework for week 1 is to attend one of the Strength and Conditioning or Sculpt and Flexibility classes that the Oak Brook Park District provides. Each participant will get 0.5 lbs deducted for each class attended, up to a maximum of 3 classes. Available classes at the Oak Brook Park District include:
Boot Camp: Monday, Wednesday, Friday 9:20 - 10:05 am Core Conditioning: Monday, Wednesday 6:00 - 6:55 pm LIFT: Saturday 11:00 - 11:45 am Strength & Mobility: Monday, Wednesday, Friday 9:00 - 9:55 am Strength-Flex: Tuesday, Thursday 12:00 - 12:45 pm Ab & Roller Lab: Wednesday, Friday 11:00 - 11:45 am Barre Bodies: Tuesday, Thursday 7:45 - 8:30 am Family Core Fusion: Saturday 8:15 – 9:00 am Flexi-Balance: Wednesday, Friday 10:00 - 10:45 am Low Impact Cardio Sculpt: Thursday 10:15 – 11:00 am Sculpt Fusion: Tuesday, Thursday 9:20 - 10:05 am