SUBWAY® Super You Challenge

Details/Rules:

Now is the time to be the best you that you possibly can! Take the SUBWAY® Super You Challenge to combine exercise, healthier eating and fun competition.

For the next 30 days, work out every other day (15 out of the 30 days) and incorporate a super food into one meal each week. Healthy fats offered by super foods are an important part of living a healthier lifestyle. And if you want some fitness suggestions, view the challenge prep below for some helpful tips, courtesy of SUBWAY® fitness trainer, Monica Vazquez.

As you complete your challenge, be sure to take a picture, video, or leave a comment letting everyone know your progress. At the end of 30 days, each participant who completes the physical and nutrition challenge wins with better health and fitness!

** Consult your physician before beginning any exercise programs **

Prep for this challenge

Tips To Accomplish SUBWAY® Super You Challenge!

So you've decided to take the SUBWAY® Super You Challenge but are having a hard time trying to figure out how to get through some of the steps? Fear not - we've got some helpful tips, courtesy of SUBWAY® fitness trainer, Monica Vazquez!

Tips To Accomplish SUBWAY® Super You Challenge!

Warm-ups (Up to 30 seconds each exercise):

High-Knees
The key is to get your heart pumping! Start with high-knees - keep your back straight and bring one knee as close to your chest as you can, alternating sides and going as fast as you can
Butt Kicks
They look exactly like they sound - think of literally kicking yourself in the butt. You want to bring your heels back to your hips without bringing your knees too far forward. Alternate sides as quickly as you can
Jumping Jacks
The biggest mistake people make with this classic workout is that they don't put enough pizzazz into it. Jump like you mean it! Your arms should be over your head and your feet should go farther than hip width apart as you jump out.

Circuit (Up to 30 reps each):

Squats
Kick the circuit off with some lower-body training. Think of sitting back into a chair. In fact, you can use a chair at home so that you have a goal of how far to sink your hips back (just graze the chair- don't sit all the way down). Allow your hips to go back so that your knees never move past your toes. As you come up, push through your heels and squeeze your glutes to return to the standing position.

Remember: Don't lean too far forward when you squat.

If this exercise is too easy, amp it up by squatting on one leg!
Tricep Dips
Quit hiding your arms all year! Tone up with Tricep Dips. You can keep your feet flat on the floor, but lower your body down far enough so that your arms form a 90 degree angle before you push back up.

If this exercise is too easy, try straightening one leg in front of you so that you're only supporting your weight with one bent leg. If you really want a challenge, straighten your legs so that only your heels are on the floor as you dip down.

Crunches

Don't forget that a crunch is not the same as a sit-up. You don't want to use the front of your hips to get up - you want to use your abs! Make sure you support your head - with your palms outstretched, bring your thumbs to the base of your skull to support its weight. Relax your head into your hands and think of lifting your upper torso up towards the ceiling from your chest, not from your chin. Hold each crunch for 2 seconds before lowering back down to the floor.

Pushups

Keep on moving! You are doing great! For pushups, it's more important to keep your spine straight (including your neck!) than it is to do these on your toes. You can start on your knees and then progress to toe pushups when you are ready.
For the most effective pushups, your hands should be even with your ribcage, not with your shoulders or head.
Don't make this mistake of bobbing your head up and down as you lower your body to the floor. It gives you the feeling that you are moving more, but you are just unnecessarily working neck muscles.

Plank (hold the position for up to 30 seconds)

The plank can also be modified to the knees, but try it on your toes first. The trick with this is to make sure that your body is straight from head to toe. You should look like a plank of wood - your hips shouldn't be too high or too low and your head should be straight.
Having trouble with this one? Every time you exhale, think of pulling your belly button in as if you were putting on a pair of tight pants. This will engage your abs more and help keep your back straight.

Ranita DeJesus

SUBWAY® Super You Challenge

Just started. I was on track this month and then sickness in my family kind of derailed me and I want to get back on track.

May 07, 2013

Maurie Bailey Cofman

SUBWAY® Super You Challenge

30 Day Weight Loss People: How did you do this last week with cutting down on portion sizes and drinking more water?

For this next week, stay with the water and portion sizes and now try to add more activity into your day. Aim for an hour of exercise (a combination of cardio and strength training) 3X a week or 30 minutes 6X a week (4 days of cardio and 2 days of strength training). Also, purchase a fit bit and keep track of the steps and activity you get in one day. Aim for 5000-7000 steps a day. You can do this by parking the car further away and taking the stairs instead of the elevator.

Good luck!

Apr 20, 2013

Maurie Bailey Cofman

SUBWAY® Super You Challenge

For the 30 day weight loss challenge people: This coming week, concentrate on reducing your portion sizes. You can do this by using the palm of your hand as a measurement for your lean protein and low-glycemic carbs.

Also, this week, try to drink more water. Buy a large water bottle and take it with you wherever you go and fill it up often with iced cold water. Add some lemon for a zesty taste. YUM!

Apr 14, 2013

Jen Blu

SUBWAY® Super You Challenge

I had to look up what counted aaa superfood: yogurt, eggs, kiwi, berries, beans, salmon, nuts

Mar 20, 2013

Maurie Bailey Cofman

SUBWAY® Super You Challenge

So, today is the last day of the Subway Fitness Challenge. How did you do? Did you complete the every other day workout or the 15 out of 30 and the healthy eating? Let me know so you can get your $50 gift card to Whole Foods.

Mar 19, 2013

Challenge Idea

To do this challenge with
your friends or by yourself

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