A-May-Zing
Replies
-
7/9 exercises done under sodium I like to watch sodium too. it so plays with your body!!
377 burn
7/10 exercises done...modified. Knee messed up again. Will be under sodium. 267 burn
7/11 exercises done under sodium 377 burn
7/12 no exercises under sodium 0
7/13 exercises done....under sodium 292 burn
7/14 exercises done under sodium 200 cals burned
So hope I did the spreed sheet right. weight I am leaving the same at 124. I have been any where from 124 to 127 all week so who knows. The heat here has been so hot. TOTALLY NOT typical for Northern Michigan. I happen to be in pig heaven over it but not many people other than me are. We are just a tourist town and they love it and are here by the tons. Which is good for the $$ but good lord there sure are a lot of them!!
It's still hot down here too. Thankfully not the 100+ that we were getting before. Stay cool there Libby.
I don't see any updates. Are you using the correct sheet?
https://docs.google.com/spreadsheet/ccc?key=0AlHKBk_3ikEodHIxZmgtZ1IwOXNEV1p6MEpfUFhKc1E#gid=00 -
7/9 - exercises done - under sodium - 589 calories burned
7/10 - exercises done. under sodium - 428 calories burned
7/11 - exercises done - under sodium - 599 calories burned
7/12 - exercises done - under sodium - 335 calories burned
7/13 - no exercises - over on sodium - 0 calories burned (Mother Nature and time at the office were unkind)
7/14 - exercises done - under sodium - 125 calories burned
201.80 -
These are the challenges for the week of July 16th.
WEEKLY – FRUITS AND VEGGIES!!
We are supposed to get 5 Fruits and Veggies a day. You can earn 1 point per 5 F/ V that you consume. This is for a FULL serving not a partial serving. You must add the total daily and list what you had. You can get unlimited points based off of how many fruits and veggies you consume (1 point per 5 consumed). We will do partials, so if you have 12 servings your points will be 2.4.
http://athletics.macalester.edu/custompages/Deno_Videos/nutrition/Fruit_and_Vegetable_Chart.pdf
BONUS – Log as many miles as you can. Treadmill and elliptical machines count as one point per mile. Spin and stationary bicycles count as 25%. For example, if you run 2 miles and cycle/spin for 10 miles, you earn 4.5 points… 2 for the running and 2.5 for the cycling. Let me know if you have any questions.
MONDAY – Total Body
Complete as many rounds possible in 15 minutes. Allow yourself 30 second rest between each different type of exercise.
- Dumbell push up row - x 8
- Lying Knee Raised Crunch - x 8 OR claw if moderate x 8 (x12 if advanced)
- Overhead Squat - x8
- Pull up or Row followed by a Burpee x4 (beginner) x6 if moderate or x 8 if advanced
All exercises are shown in this video
http://www.youtube.com/watch?v=GK0uNBvjPhk
If you can't jump back in your burpees step back like they show in the video
TUESDAY – Strength
3 sets of 10ea
- Standing Bicep Curls -
http://www.youtube.com/watch?v=av7-8igSXTs
- Shoulder Press -
http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
- Tricep Extension -
http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
- Pec/chest Fly -
http://www.youtube.com/watch?v=JmXSO_EqNeY
- Reverse Lunge with Rear Leg Raise -
http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
WEDNESDAY – Cardio
Tabata – 20 second of exercise and 10 seconds of rest. Do each of these in order 2, 3 or 4 rotations depending on your physical ability.
1. Jumping Jack
2. Squat with shoulder press -
http://www.youtube.com/watch?v=O_nUrGGEHKc
3. Jump Rope
4. Lunges
THURSDAY – Yoga
Do the best that you can with this video. I found it hard, but I am also quite heavy.
http://www.youtube.com/watch?v=_zpYslEtmB0&feature=youtube_gdata_player
FRIDAY – Cardio
30 minutes - your choice
SATURDAY – Strength
- plank intervals – (video – the first one she does) -
http://www.youtube.com/watch?v=uwmSDIVpDuo
- swimmers press -
http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
- wood chops -
http://www.youtube.com/watch?v=ShEMC1Z2U4c
- tricep kickbacks -
http://www.youtube.com/watch?v=GOeiqKL0jS4
- Calf raises
SUNDAY – Rest and weigh in0 -
7/9 - exercises done - under sodium - 453 calories burned
7/10 - exercises done. over sodium - 156 calories burned
7/11 - exercises done - over sodium - 86 calories burned
7/12 - exercises done - under sodium - 151 calories burned
7/13 - exercises done - over sodium - 477 calories burned
7/14 - no exercises - over sodium - 67 calories burned
This week has been so bad with sodium. I am ashamed :-(
Sorry I have been unable to report in daily. I have an imp exam in around 3 and a half weeks and I am really getting into preparing for that!!0 -
no I wasn't using the right sheet!! But it won't let me add anything either. I am useless when it comes to these sheets. I did exercise all days but Thursday. under sodium, 5 days and burned 1513 calories total for the week.0
-
That's alright. I will add it for you
0 -
Nu, no worries about not checking in daily. You loaded all of the information on Sunday so you did good. As for the sodium, it is very difficult, but it keeps us aware of the silent menace. Good luck on that exam
Libby, it looks like you entered the information just fine. 0 -
7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 -
7/18 -
7/19 -
7/20 -
7/21 -0 -
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18
7/19
7/20
7/210 -
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18
7/19
7/20
7/21
Rest that knee Libby 0 -
7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 - exercises done - 11 F&V (2 zucchini, 2 mushroom, 2 strawberry, corn, onion, bell pepper, blueberry, nectarine) - 8.87 miles (3.5 treadmill, 5.37 stationary bike = 4.84 points)
7/18 -
7/19 -
7/20 -
7/21 -0 -
Here are the results from last week...
BWA - 33.46 (I told you I was back) :devil:
Libby - 26.13
Nu - 20.9
Kg - 0
For the month...
Libby - 36.13
BWA - 33.96
Nu - 29.4
Kg - 1.4
Good job ladies... Keep on moving 0 -
Glad you are back!!! LOL.Here are the results from last week...
BWA - 33.46 (I told you I was back) :devil:
Libby - 26.13
Nu - 20.9
Kg - 0
For the month...
Libby - 36.13
BWA - 33.96
Nu - 29.4
Kg - 1.4
Good job ladies... Keep on moving0 -
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18 exercises done 3.3 miles 7 F&V resting the knee is not an option. what am I going to do? I did walk instead of running.
7/19
7/20
7/210 -
Okay, so maybe 'rest' wasn't he right word... Just 'go-easy' on it. Walking works. 0
-
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18 exercises done 3.3 miles 7 F&V resting the knee is not an option. what am I going to do? I did walk instead of running.
7/19 No exercise.... 5 F&v.
7/20
7/210 -
7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 - exercises done - 11 F&V (2 zucchini, 2 mushroom, 2 strawberry, corn, onion, bell pepper, blueberry, nectarine) - 8.87 miles (3.5 treadmill, 5.37 stationary bike = 4.84 points)
7/18 - no exercises - 2 F&V (cherries, banana)
7/19 - exercises done - 14 F&V (4 potato, 2 mushroom, 2 strawberry, 2 cherry, onion, red pepper, zucchini, blueberry) - 1.65 miles (arc trainer)
7/20 -
7/21 -0 -
Looks like you are the only one exercises this week!7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 - exercises done - 11 F&V (2 zucchini, 2 mushroom, 2 strawberry, corn, onion, bell pepper, blueberry, nectarine) - 8.87 miles (3.5 treadmill, 5.37 stationary bike = 4.84 points)
7/18 - no exercises - 2 F&V (cherries, banana)
7/19 - exercises done - 14 F&V (4 potato, 2 mushroom, 2 strawberry, 2 cherry, onion, red pepper, zucchini, blueberry) - 1.65 miles (arc trainer)
7/20 -
7/21 -0 -
LOL... I don't think anyone s now. 0
-
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18 exercises done 3.3 miles 7 F&V resting the knee is not an option. what am I going to do? I did walk instead of running.
7/19 No exercise.... 5 F&v.
7/20. Exercises done. Like 3 miles at work. I work at a big dealership!! Probably more than that. Knee is still being a bugger. 5 F&v. Water done too!!
7/210 -
WEEKLY CHALLENGE
Consume 100 oz of water a day.
MONDAY - hardCORE
Start with this video:
http://www.youtube.com/watch?v=_DfuU3TSsFM
Then do these
55 crunches/sit ups
30 right oblique crunches
30 left oblique crunches
40 bicycle crunches VIDEO: http://www.youtube.com/watch? v=5L8BIvIu5pU&feature=BFa&list=PL384172C6326E29EF&lf=rellist 45 bridge VIDEO:
http://www.youtube.com/watch?v=CUNiGFvb0qY
TUESDAY - Total Body (15 min)
Complete as many rounds possible in 15 minutes. Allow yourself 30 second rest between each different type of exercise.
Dumbell push up row - x 8
Lying Knee Raised Crunch - x 8 OR claw if moderate x 8 (x12 if advanced)
Overhead Squat - x8
Pull up or Row followed by a Burpee x4 (beginner) x6 if moderate or x 8 if advanced
All exercises are shown in this videohttp://www.youtube.com/watch?v=GK0uNBvjPhk
If you can't jump back in your burpees step back like they show in the video
WEDNESDAY - Arms
Everything should be broken up into 3 sets of 12
Standing Bicep Curls:http://www.youtube.com/watch?v=av7-8igSXTs
Shoulder Press:http://www.youtube.com/watch?v=B-aVuyhvLHU&feature=relmfu
Tricep Extension:http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=relmfu
Pec/chest Fly:http://www.youtube.com/watch?v=JmXSO_EqNeY
Push ups (you can modify these to be on your knees or against a wall)
THURSDAY - Tabata style leg workout
A Tabata workout is 20 second of exercise 10 second rest. YOU MUST HAVE A STOP WATCH TO TIME THIS!! This will only be an 8 minute workout! EASY DAY!!!
--- It will be 4 repeated exercises 4 times -- 20 second workout and 10 second rest for a total of 8:00 mins
1. Jumping Jack
2. Squat with shoulder press:http://www.youtube.com/watch?v=O_nUrGGEHKc
3. Jump Rope
4. Lunges
FRIDAY - BURN DAY
Burn as many calories as possible. Earn one point for your workout and one point for every 100 calories that you burn. Everything counts.
SATURDAY - 10 min cardio workout
Do this video. It is an 10:00 min workout. If you are advance you need to do this 2 times.
http://www.youtube.com/watch?v=M38HDCGmhm4 0 -
Hi Ladies...seems like it's getting too difficult for me to catch up with the challenge and report in. I am preparing for my presentation and it takes all my time. I do try to put in exercises but this week I could not do anything for the challenge. I am going to be very irregular till 11th August but then I get back.
In the meanwhile if the next challenge starts, count me in. Though I am not sure how much I can do in the starting of next month. Once I get done with this exam...I will be relaxed but till then stress levels are way high :-)0 -
Hi Ladies...seems like it's getting too difficult for me to catch up with the challenge and report in. I am preparing for my presentation and it takes all my time. I do try to put in exercises but this week I could not do anything for the challenge. I am going to be very irregular till 11th August but then I get back.
In the meanwhile if the next challenge starts, count me in. Though I am not sure how much I can do in the starting of next month. Once I get done with this exam...I will be relaxed but till then stress levels are way high :-)
No worries Nu, just do the best you can.
I am sure that you are going to do well on your exam. :flowerforyou:0 -
7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 - exercises done - 11 F&V (2 zucchini, 2 mushroom, 2 strawberry, corn, onion, bell pepper, blueberry, nectarine) - 8.87 miles (3.5 treadmill, 5.37 stationary bike = 4.84 points)
7/18 - no exercises - 2 F&V (cherries, banana)
7/19 - exercises done - 14 F&V (4 potato, 2 mushroom, 2 strawberry, 2 cherry, onion, red pepper, zucchini, blueberry) - 1.65 miles (arc trainer)
7/20 - no exercises - 9 F&V (3 potatoes, 2 strawberries, 2 cherries, banana, salad)
7/21 - no exercises - 4 F&V (2 avocado, onion, bell pepper)
Weight 200.80 -
Bad week for me! Can't decide if it is the heat I love or being lazy or not much exercise. Probably all of the above. Just read that Belinda is doing the challenge for August. I am in. I need to be back on track and doing the right thing. Way too much snacking .
We need some more people for our team!!!
I will post and see if we can get anyone.0 -
7/16 - exercises done - 12 F&V (2 avocado, 2 cherries, 2 strawberry, 2 zucchini, orange pepper, onion, mushroom, blueberry) - 1.7 miles (arc trainer)
7/17 - exercises done - 11 F&V (2 zucchini, 2 mushroom, 2 strawberry, corn, onion, bell pepper, blueberry, nectarine) - 8.87 miles (3.5 treadmill, 5.37 stationary bike = 4.84 points)
7/18 - no exercises - 2 F&V (cherries, banana)
7/19 - exercises done - 14 F&V (4 potato, 2 mushroom, 2 strawberry, 2 cherry, onion, red pepper, zucchini, blueberry) - 1.65 miles (arc trainer)Thanks for posting this weeks challenge!!!! Water I can do!!
7/20 - no exercises - 9 F&V (3 potatoes, 2 strawberries, 2 cherries, banana, salad)
7/21 - no exercises - 4 F&V (2 avocado, onion, bell pepper)
Weight 200.80 -
7/16 exercises done 3.1 miles 5 veg and fruit.
7/17 no exercises (knee in pain all night again, darn it)
7/18 exercises done 3.3 miles 7 F&V resting the knee is not an option. what am I going to do? I did walk instead of running.
7/19 No exercise.... 5 F&v.
7/20. Exercises done. Like 3 miles at work. I work at a big dealership!! Probably more than that. Knee is still being a bugger. 5 F&v. Water done too!!
7/21. Walked and cleaned. Didn't track this as exercise though. Vegs and fruit done. Back to normal I hope this week.
127 weight. Haven't been this high in several months. Hope it is the heat. But in my mind I know it is eating wrong and not much exercise!0 -
7/23. Exercises done. Water done ++
7/24
7/25
7/26
7/27
7/280 -
Didin't know you guys had still been carrying on as a team You will be happy to know then that I am ready to finally start back August 1st! 0
-
Didin't know you guys had still been carrying on as a team You will be happy to know then that I am ready to finally start back August 1st!
We needed the motivation, so we challenged each other. It will be nice to be a team again, instead of rivals. LOL0
