Sun | Dec 4, 2016

30-day health and fitness challenges - do you accept?

Published:Monday | October 6, 2014 | 12:00 AM

Krysta Anderson, Lifestyle Writer

The year has definitely hit a milestone when it comes to challenges. Raising awareness for a worthy cause has never spread so far or so fast like the ALS Ice Bucket Challenge. And while we are set on keeping up with the trend, do we take the same stance in direct relations to our own daily health?

In reaching 30 years of existence, the Flair has compiled several health and fitness challenges. Should you choose to accept one or all, you may surprise yourself in how well you have cleaned up your act on the road to good health. Here are three innovative 30-day challenges.

30-day banned food challenge

No chips

No sodas (diet or regular)

No chocolate

No white bread

No cookies or biscuits

No fast foods

No cakes, pastries or muffins

30-day squat challenge

Day 1: 50 squats

Day 2: 55 squats

Day 3: 60 squats

Rest Day

Day 5: 70 squats

Day 6: 75 squats

Day 7: 80 squats

Rest Day

Day 9: 100 squats

Day 10: 105 squats

Day 11: 110 squats

Rest Day

Day 13: 130 squats

Day 14: 135 squats

Day 15: 140 squats

Rest Day

Day 17: 150 squats

Day 18: 155 squats

Day 19: 160 squats

Rest Day

Day 21: 180 squats

Day 22: 185 squats

Day 23: 190 squats

Rest Day

Day 25: 220 squats

Day 26: 225 squats

Day 27: 230 squats

Rest Day

Day 29: 240 squats

Day 30: 250 squats

krysta.anderson@gleanerjm.com

30 day Abs Challenge
1. 15 Sit Ups/5 Crunches/5 Leg Raises/10 sec Planks

2. 20 Sit Ups/8 Crunches/8 Leg Raises/12 sec Planks

3. 25 Sit Ups/10 Crunches/10 Leg Raises/15 sec Planks

4. Rest Day

5. 30 Sit Ups/12 Crunches/12 Leg Raises/20 sec Planks

6. 35 Sit Ups/15 Crunches/15 Leg Raises/25 sec Planks

7. 40 Sit Ups/20 Crunches/20 Leg Raises/30 sec Planks

8. Rest Day

9. 45 Sit Ups/30 Crunches/30 Leg Raises/38 sec Planks

10. 50 Sit Ups/50 Crunches/30 Leg Raises/38 sec Planks

11. 55 Sit Ups/65 Crunches/33 Leg Raises/42 sec Planks

12. Rest Day

13. 60 Sit Ups/75 Crunches/40 Leg Raises/50 sec Planks

14. 65 Sit Ups/85 Crunches/42 Leg Raises/55 sec Planks

15. 70 Sit Ups/95 Crunches/42 Leg Raises/60 sec Planks

16. Rest Day

17. 75 Sit Ups/100 Crunches/42 Leg Raises/65 sec Planks

18. 80 Sit Ups/110 Crunches/48 Leg Raises/70 sec Planks

19. 85 Sit Ups/120 Crunches/50 Leg Raises/75 sec Planks

20. Rest Day

21. 90 Sit Ups/130 Crunches/52 Leg Raises/80 sec Planks

22. 95 Sit Ups/140 Crunches/55 Leg Raises/85 sec Planks

23. 100 Sit Ups/150 Crunches/58 Leg Raises/90 sec Planks

24. Rest Day

25. 105 Sit Ups/ 160 Crunches/60 Leg Raises/95 sec Planks

26. 110 Sit Ups/ 170 Crunches/60 Leg Raises/100 sec Planks

27. 115 Sit Ups/ 180 Crunches/62 Leg Raises/110 sec Planks

28. Rest Day

29. 120 Sit Ups/190 Crunches/62 Leg Raises/115 sec Planks

30. 125 Sit Ups/200 Crunches/65 Leg Raises/120 sec Planks

Fitness Credit: http://30dayfitnesschallenges.com/

Banned Food Credit: http://www.pinterest.com/pin/262475484508400011/