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Black Team Exercise Challenge - FITNESS BINGO Game Instructions
The Black Team Challenge – FITNESS B-I-N-G-O
This first post is a placeholder where we’ll be drawing the activity for each day. Since we'll be posting a new activity each day this will stay towards the top of the list. (This way you won’t have to scroll all over the thread). See the next post for the game instructions.
Ready! Set! GO!
Get your pen and paper and set up your BINGO card. This challenge begins on Thursday October 25 and ends when the first person hits BINGO! (and posts it on this thread).
Activity for Thursday October 25:
Regular Bingo - 30 minutes of cardio
Super Bingo Challenge - Take a 30 minute Power Walk or do 30 minutes of Sprints
Activity Pick for Friday October 26:
Regular Bingo - 30 Jumping Jacks
Super Bingo Challenge - Take 2 items that you planned on or were going to choose to eat and swap them for healthier choices. Some examples might be to take a pass on the salad dressing and use a squeeze of fresh lemon instead. Take a pass on the soda and have water or green tea. Or if dining out today - instead of chosing the calorie laden item you'd LOVE to eat - make a selection from the heart healthy choices.
Don't forget to give yourself a pat on the back for being such a trouper!
Activity for Saturday October 27:
Regular Bingo - Take a fitness class or do a fitness video
Super Bingo Challenge - Run, bike, swim. Ok so maybe it’s too cold to swim. “Air Swim”. Stand in place and curve your arms cutting through the air (simulating the swimming motion)for at least 5 minutes. Run in place if you can’t jog outside. Bike on a real one, an exercise one or the "air bike" with you on your back legs pumping in the air. If you are super fit with abs of steel you could do the swim on lying on the ground, tummy to the floor, arms straight in front of you (like superman flying) and kicking your legs up and down.
Activity for Sunday October 28:
Regular Bingo - Walk or jog 1 mile today
Super Bingo Challenge - Do 30 minutes of relaxation – stretching, yoga or just quiet and peaceful thinking. Can be broken into 3, ten minute sessions if that works better with your schedule
Activity for Monday October 29:
Regular Bingo - Try a new fitness activity today
Super Bingo Challenge - Do 2, thirty minute sessions of weight lifting today and tomorrow. Upper body one day, lower body the next (cuz we can't be walking around lopsided!) You can cross this off your card when you do the first set, just make sure to do the second set on Tuesday (and no, that doesn't count as your Tuesday activity, you'll get another to do in addition to this one).
Activity for Tuesday October 30:
Regular Bingo - Push that booty out and do 20 squats
Super Bingo Challenge - 30 minutes of the lower body weight lifting workout (2nd part of Monday's challenge) AND take a walk after lunch today - pump those arms, stretch those legs, get a good whiff or two of the fresh autumn air
- Activity for Wednesday October 31: Remember that the most important challenge today will be KEEPING YOUR FINGERS OUT OF THE CANDY BOWL
Regular Bingo - Take lots of extra steps today. No matter where you go, take the LONG way to get there.
Super Bingo Challenge - No eating anything 2 hours before bedtime tonight. Even better if you can stop eating 3 hours before. (For example, if you go to bed at 10pm - you can't have anything besides water after 7pm.)
Activity for Thursday November 1:
Regular Bingo - 50 Crunches today
Super Bingo Challenge - No beverages other than water will pass your lips today. This means no tea, coffee (say it ISN'T SO), juice or soda - diet or regular.
Activity for Friday November 2:
Regular Bingo - Eat 2 servings of Fruit (small to medium piece ) AND 2 (half cup) servings of vegetables today.
Super Bingo Challenge - Park your car at the far end of the parking lot for the next 3 days (all weekend) and get some extra walking in.
Activity for Saturday November 3:
Regular Bingo - Climb the stairs today - get 5 sets done by the end of the day
Super Bingo Challenge - Besides walking from the far end of the parking lot (which continues through Sunday) you also need to do 50 jumping jacks or 50 knee to chest lifts.
Activity for Sunday November 4: Not getting enough sleep can negatively impact your weight loss efforts - so ...
Regular Bingo - Get 8 hours of sleep tonight
Super Bingo Challenge - Get 8 hours of sleep tonight. You should be REALLY tired from walking across all those parking lots all weekend long. So go rest up.
Activity for Monday November 5: Hope everyone got their rest yesterday, time to get cracking now.
Regular Bingo - Ride a bike - a real one, a stationary exercise bike, or your own personal "air" bike - get on your back, legs in the air and pump away. Take at least a 20 minute ride.
Super Bingo Challenge - No matter where you go today - take the long way to get there. Walk through extra rooms to get from one place to the other in the house, walk to another entrance door instead of the one closest to where you parked your car, walk the opposite way around the yard to go get the mail - take extra steps every chance you can get and do some high stepping if you can. And if you find yourself watching TV, every time a commercial comes on - march in place, do squats, arm circles or crunches during the break.
Activity for Tuesday November 6:
Regular Bingo - March in place or around the room for 15 minutes
Super Bingo Challenge - Take a 1 hour fitness class or do 1 hour of fitness videos
Activity for Wednesday November 7:
Regular Bingo - Drink at least 48 ounces of water today. More would be better.
Super Bingo Challenge - Walk the perimeter of EACH room in your house or apartment. Do this 10 times today
Activity for Thursday November 8:
Regular Bingo - Drop down and give us 20 push ups
Super Bingo Challenge - It's a colors of the rainbow fruit and vegetable eating day. Eat 1/2 cup each of a red item, a green item, a yellow item and one more of (your choice) an orange, blue or purple item. If it's white get it out of sight - no white items (like potatoes) allowed today. Bananas are ok because they are yellow on the outside. Same goes for apples. Red stuff includes but not limited to - apples, tomatoes, strawberries, red peppers. Green things are spinach, asparagus, green beans - try and do leafy greens which are good for you. In the yellow family there's yellow peppers, pears, bananas, summer squash. Rounding it out are oranges, orange bell peppers, peaches, grapes, blueberries, eggplant. Have some fun and have a colorful day.
We have a WINNER! - Counting Down hit Bingo today!
Last edited by happy2bme; 11-09-2007 at 12:23 AM.
Reason: 20 minutes of something is always better than 20 minutes of NOTHING
Location: A beautiful and peaceful place in the woods
Posts: 8,905
S/C/G: Stuck/Working on it/Good 2 Go
Height: Fun Size
Here’s our next challenge team. We’re going to play Fitness Bingo. Each person who wants to participate will make their own Bingo card (instructions to follow). Instead of numbers in the squares (ie. B6) each square will have an activity. Each day you can either pick an activity yourself or we will draw and post an activity for you. When you complete it, mark a big X on the square for that activity. Bingo happens when you get 5 squares all X’d out down one column or across one row or diagonally (first square first row, then second square second row, middle square 3rd row, 4th square 4th row, to the 5th square 5th row or backwards starting from the first square in the O column over to the left bottom square in the B column). When you get a BINGO post it on THIS thread where we will be selecting an activity of the day. And don't forget to yell really loud, jump up and down and wave your arms madly when you get a BINGO because that's the fun of being the first to hit BINGO
Since some people like a more intense challenge, there are 2 sets of activities. One for regular Fitness Bingo and another set of more challenging activities for SUPER BINGO. You choose the set that appeals most to you but you have to choose one or the other.
Instructions – How do you make the Bingo Card? Since in Bingo, all the Bingo cards are different (with different numbers in different places) we will each have to make our own Bingo Cards. (Thanks to LondonJulz for the help with this )
1. Make a chart with 30 large empty squares on it – 5 columns across, 6 rows down
2. At the very top row in each of the boxes write one letter to spell out B-I-N-G-O across the chart. | B | I | N | G | O |
|---|---|---|---|---|
| B | I | N | G | O |
3. Decide if you want to follow the Regular Fitness Bingo or the Super Challenge. In random order chose from the activities list and write one in each square until you’ve filled up 24 the squares..
Remember that the center square (row 3, column 3 is the FREE SPACE square). However if you are doing the SUPER BINGO challenge, there is no such thing as a free square – for the center square fill it in with “chose any activity you like and do it again” – this is the only “repeat” activity allowed in this session.
4. You now have your Bingo Card ready to play..
Instructions – How do I know which activity to do? There’s 2 ways you can do this. If you’d rather pick the activities yourself then take each of the items you have written on your card and write each one on a slip of paper. Each day draw a slip of paper and do that activity and then X off the square when you’ve completed it.
Or you can let us choose for you. Each day I will be posting 2 activities – one for the Regular Fitness Bingo, one for the Super Bingo Challenge. I will enter them in the first post on this thread so you can come to the same place to check each day. If you let me pick, then you HAVE to do what I selected that day. Do the activity and then mark it off your card with a big X when you’ve finished it.
Post any questions you might have in this thread because chances are you might ask the same question someone else is thinking. Good luck Black Team!
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Free Space – If you’re playing the Regular Fitness Bingo mark the center square of your card (row 3, column 3) FREE SPACE and X it out as this is a freebie bonus. If you are playing Super BINGO instead of FREE SPACE, mark in Pick a favorite activity from your card and do it again - You can do this at any day within the first 5 days of the game.
Regular Fitness Bingo Activity List. Fill in each square with one activity. Don’t fill them out in the same order as they are listed here or we will all have the same Bingo Card. Select an item and write it in Row 1, column 3, do the next in Row 4, column 1 and keep filling them in randomly until your card is full.
20 Push Ups
Climb the stairs today – get 5 sets done by the end of the day
Eat 2 servings of fruit today
Do 20 minutes of relaxation – stretching, yoga, or quiet & peaceful thinking
20 Squats
March in place or around the room for 15 minutes
Take a fitness class or do a fitness video
30 Jumping Jacks
Eat 2 servings of Vegetables today
Get your blood pressure checked (many pharmacies have machines where you can check your pressure)
Walk or jog 1 mile today
Drink at least 48 ounces of water
FREE SPACE (goes in center square of card)
Park your car at the far end of the parking lot today and walk a little farther
Try a new fitness activity
15 minutes of stretching
Get 8 hours of sleep
30 minutes of Cardio
20 Lunges
50 Crunches
Eat 2 servings of Fruit (small to medium piece) AND 2 (half cup) Servings of Vegetables today
20 minutes of Weight Lifting
20 minutes of stretching
Take lots of extra steps today. No matter where you go today – take the LONG way to get there.
Ride a bike – a real one, an exercise bike or on your back, legs in the air and pump those legs!
Super Bingo Fitness Activities. These are a little more challenging. Fill in each square with one activity. Don’t fill them out in the same order as they are listed here or we will all have the same Bingo Card. Take an item and write it in Row 1, column 3, do the next in Row 4, column 1 and keep filling them in randomly until your card is full.
50 Push Ups AND 50 Squats
Each time you pass a set of stairs today, go up and down 2 flights.
Find 2 new healthy snacks (with nutrition info) and post your finds on the thread to share with your team members
Do 30 minutes of relaxation – stretching, yoga or just quiet and peaceful thinking. Can be broken into 3, ten minute sessions if that works better with your schedule
100 Crunches
1 hour of Fitness Classes or Videos
50 Jumping Jacks or Knee to chest lifts
No eating anything 2 hours before bedtime tonight - 3 hours would be better For example - if you go to bed at 10pm then you don't eat anything more after 7 or 8pm tonight
20 minutes of dancing to your favorite songs – singing along optional!
Substitute 2 items that you had planned on eating for more healthy choices
Get 8 hours of sleep
Walk the perimeter of EACH room in your house or apartment. Do this 10 times today.
Run, bike, swim. Ok so maybe it’s too cold to swim. “Air Swim”. Stand in place and curve your arms cutting through the air for at least 5 minutes. Run in place if you can’t jog outside. Bike on a real one, an exercise one or on your back legs pumping in the air.
No matter where you go today – take the LONG way to get there – take extra steps every chance you can. Or if you watch TV, every time a commercial comes on you have to march in place or do crunches during the commercial break.
15 minutes of stretching upon wakening, 15 minutes of stretching before bed with 10 deep, slow cleansing breaths.
Take a walk after lunch today
Two 30 minute sessions of weight lifting today and tomorrow. Upper body one day, lower body the next. (You can X this off the first day, just make sure you do the other set tomorrow.
It's a colors of the rainbow fruit and vegetable eating day – eat ½ cup of a red item, a green item, a yellow item, and and orange, blue or purple item. If it’s white get it out of sight – no white items (potatoes) allowed. Bananas are ok because they are yellow on the outside. Same goes for apples.
Take a 30 minute Power Walk or do sprints
Park your car at the far end of the parking lot for the next 3 days and get some extra walking in. (Maybe a quick jog if it's raining )
Free Space – oops sorry – no free space on the Super Challenge! Instead pick your favorite activity and do it again.
No beverages other than water today will pass your lips
60 minutes of cardio
“No Sugar Tonight” – or all day for that matter. You can't eat anything with refined sugar in it today.
Today you will walk or jog 2 miles or 30 minutes more than you typically work out
I'm in! I have my card ready to go!! I think this seems like SOOOOOOO much fun and I'm so excited to do it! Thank you Happy2BMe for getting it all together, I can tell you spent a lot of time on it. Maybe this is one that we can do more than once. I'm pumped!
I love love love this idea! I've copied the directions to Word for reference and I might just have to steal this idea for our office BL challenge. (I will of course give you credit)
Location: A beautiful and peaceful place in the woods
Posts: 8,905
S/C/G: Stuck/Working on it/Good 2 Go
Height: Fun Size
I'm glad you guys like this idea - I thought it was pretty cool too. Give credit where credit is due though to GOOGLE It seems this is a pretty popular game at health clubs and I just borrowed the idea from what I found online. I can only take credit for thinking up some of the items on the Super Bingo part of the challenge. I hope we can all have fun with this and get into some great, healthy habits!
Location: A beautiful and peaceful place in the woods
Posts: 8,905
S/C/G: Stuck/Working on it/Good 2 Go
Height: Fun Size
How are we doing today? I made it through the sprints. Whew! And I feel really good about it. It's amazing how some good tunes on the IPOD can get you past your brain yelling - STOP IT ALREADY!
I've posted the activities for Friday at the top of the thread.
Cassie - let us know if you need some help with the game. Sometimes it's hard to write things out. Me, I'm a picture person. Give me a picture and I'm like Oh YEAH! Written stuff I have to think about more
I took the BINGO card that Happy2BMe attached on one of her threads and deleted all the exercises on it, so you're left with a blank card. Download this form, print it out and then fill it out per the instructions up top with the exercises!
I ended up doing my jumping jacks in our office supply closet. I forgot to check the forum before I left the house this morning and I was afraid if I waited til later to do them, I'd forget.
DixieDieter - that's hilarious about you doing the jumping jacks in your supply closet. I had this whole episode play out in my head of someone opening the door and you being in the midst of jumping jacks...about the conversation that would ensue....
I didn't do the 30 min. of cardio. I did keep busy, however, with moving. We moved our couch and chair-and-a-half last night, along with boxes... so I got movement in, just not enough to qualify as cardio. I did however get the jumping jacks in today. As soon as I saw that that was our challenge today, I stood up and did them. My 2 year old came in and did them with me...he's my little personal trainer!
Black Team Exercise Challenge - FITNESS BINGO Game Instructions
Set! 
GO! 
- Activity for Wednesday October 31: Remember that the most important challenge today will be KEEPING YOUR FINGERS OUT OF THE CANDY BOWL 
We have a WINNER! - Counting Down hit Bingo today! 
)
)
– no free space on the Super Challenge! Instead pick your favorite activity and do it again.
this idea! I've copied the directions to Word for reference and I might just have to steal this idea for our office BL challenge. (I will of course give you credit)
It seems this is a pretty popular game at health clubs and I just borrowed the idea from what I found online. I can only take credit for thinking up some of the items on the Super Bingo part of the challenge. I hope we can all have fun with this and get into some great, healthy habits!
And I feel really good about it. It's amazing how some good tunes on the IPOD can get you past your brain yelling - STOP IT ALREADY! 
Written stuff I have to think about more 
