FBI has themes for each day and this being SUMMER CAMP don’t fret we will keep it fun and relaxed.
MOTIVATIONAL Monday & Make It Happen Monday
Post motivational quotes
and/or pictures every Monday to get us up and going for the work week! That’s the
motivational part. The Make it Happen part is the bit where the Blue Fairy gives a
nudge to all her FBI lovelies to help them push forward a little.
TEAM TALK Tuesday
Tuesdays are all about getting to know each other and supporting each other.
WEIGH IN Wednesday
Post your weight and answer the questions.
Time to share your positives from the week, your journey.
Post your favorite joke, a funny story, a picture - anything that makes
you smile and share it with your team.
Remember WEC runs from Friday through to Monday each week
Each week there is a theme for BLC so in line with each day the Blue Fairy will post
a question or challenge in line with that theme – the outline for each week will be
shared in FBI HQ so that you can access it easily.
FBI have a few things going to increase physical fitness, daily exercise and improve
our overall health – if you are a FITBIT user make sure you contact Deb or Sam
about joining the Work Week Hustle group/s.
Don’t forget S.W.A.T.
Keep up your cardio and strength training by completing all challenges and tasks set.
Trisia sets Special Assignments weekly which will be in the thread and are on the Tracking
Your Blue Fairy spreads motivational fairy dust with challenges and tasks in
her unique way. Your duty to yourself is to do your best with these. For your team,
we need you to try, to communicate if you are struggling or need help, to share your
joys and your successes, and to be present. Being present comes in action, posting
in the thread with interactive posts not flyby posts that don’t connect with anyone.
Being present comes in getting to know your FBI Family and allowing them to know
you. Being present comes in participating every step of the way.
We are going to ease into Summer Camp, but it is short, only 8 weeks so we cannot
sit back sunbathing, get your vitamin D on the move ladies.
Hopefully by now you have found your way around, added the whole team as SP
friends, and have a good idea of what you want to achieve and why.
Here is the link to BLC34 Week One (which is also posted on weekly spreadsheet)
WEDNESDAY – Initial weigh in ladies, how does it make you feel? What is your goal
for the round? Do you have a fixed plan or do you wing it?
THURSDAY – Share two positives from your week. Talk to a teammate today,
sparkmail, goodie, page comment, however you choose to do it just reach out to
someone and take the sisterhood to the next level
FRIDAY – Share a funny to keep us all smiling and fired up to head into the
weekend and WEC
Here is the link to Weekend Challenge Week One
WEEKEND – WEC, it is the first WEC of this round so plan wisely so you can
maximize your points, but also maximise your success! Print it out. Prepare. Plan.
Participate. As Trisia has said in her very first post perfection is not our expectation
of you, but your best effort, and being proud of yourself should be your own
This week you have an added task, push past your comfort zone with an exercise
this weekend. If you usually only walk ten minutes push for fifteen, if you normally
walk heaps but don’t do other exercise do something different – go for a swim, run,
or do an exercise DVD, and then share it on the FBI Thread – pictures are totally
MONDAY – share the quote, song, meme, mantra that will be your focus this week.
Make It Happen – this week’s Challenge is to get in one long walk outdoors. Long
walk, yeah vague I know, but here’s the thing we all have different capabilities,
different ideas of how far a long walk is… I am not setting a distance that is on YOU.
Why outside, you need to appreciate your world, your environment. Enjoy nature if
you can. Absorb the vitamin D and fresh air. If you live in the city, find somewhere
you can embrace positive energy – that could be anything from a garden to a city
bridge, a park to the hustle and bustle of a main shopping district …. But no
shopping doesn’t count, not even the window variety.
TUESDAY - So if Yogi & BooBoo stole your picnic basket what would be in there?
Share your go-to healthy recipe that can be eaten out and about. Because the FBI is
about more than meal plans and exercise also share one thing you think will be the
key to your success with your FBI team.
WEDNESDAY – Weigh in Wednesday to complete week one. How did your weigh in go? Did it
show your efforts? Did your result meet your expectation? Do you need to tweak
WEEK 2 - WATER SPORTS WEEK - (June 14 - 20)
This week BLC34’s focus is on cardio. While there are many ways to get this kind of fitness in we are taking our cardio to the water!
Summer is about fun in the sun and what’s more fun than jumping in cool water and splashing the heat away! There are lots of water sports that can work off the pounds. According to the CDC (Center for Disease Control and Prevention) Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.
Have a look at some water activities and how many calories you can burn after one hour and see how many you can get in this week.
Canoeing (4mph) - 546
Kayaking - 296
Riding a jet ski - 162
Scuba Diving - 373
Snorkling - 312
Swimming (moderately) - 359
Swimming Vigerously) - 594
Water aerobics - 236
Water skiing/wakeboarding - 324
Water Volleyball - 324
Remember no matter what water sport you try, stay safe and don’t forget the sunblock!
And if you live somewhere you can’t hit the beach or an outdoor pool, don’t miss out on the action just embrace some off season training with a rowing machine at the gym, laps in a heated pool or if you have no way to adapt any of those infamous water based activities then after a great cardio workout pretend the shower is ocean spray or the bath is a tropical bay.
THANKFUL THURSDAY – Time to share your two positives or what you are thankful for this week.
FRIDAY/WEEKEND - Funnies Time and hit the ground running with WEC by being ready in advance. Print it off, check it out, make a plan and then GO FOR THE BLACKOUT
Here is the link to Weekend Challenge Week Two FITNESS BINGO
MOTIVATIONAL MONDAY – You probably know where this is going ladies, memes, GOYBADs, Matnras etc, what is getting you through this week? Keeping you focused? Pushing you forward?
TEAM TALK TUESDAY- On the thread answer the Question – What are two items you couldn’t live without? (Note I said items not people or pets. This is about the things that we love, crave, treasure. Also Off thread this week I want you to share one cardio goal with a team-mate and ask them about their cardio routine.
WEIGH IN WEDNESDAY
Get up and get on those scales early and submit your weight as early as you can in HQ. Did you lose, gain or maintain? Why?