Less IS More!
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Found the Friday and Saturday exercises ....for me Saturday Abs will be a killer I haven't got much muscles down there.:embarassed:
Friday 8/3 - Legs 10 or 15 min workout
Today we are going to either do a 10 minute workout if you are a beginner or 15 minutes if you are advanced. We only have three specific exercises. You will do as many sets as you can get in your set amount of time. Take breaks of 30 -60 seconds as you feel needed. Watch this 4 minute video if you are not sure what the different exercises look like.
http://www.youtube.com/watch?v=-xPoD5qTaHk
1. Walking Lunges (50 or 25 per leg equals one set)
2. Squats (50 equals one set)
3. Back extension (25 equals one set)
Saturday 8/4 - Abs
Our workout today will have 5 different ab exercises that you will do for 30 second intervals. Complete 6 full rounds. If you are a beginner take 30 second breaks between each exercise. If you are advanced only rest at the end of each full round if needed.
1. V - Sit -
http://www.youtube.com/watch?v=kPHTGgn6r2c
2. Plank with Alternating Arms -
http://www.youtube.com/watch?v=9mQPmO6RtHg
3. Bicycle Crunch -
http://www.youtube.com/watch?v=wqoD0Bdggto
4. Tone it up Tummy tuck - you can do this bent are and rest on your forearms if needed -
http://www.youtube.com/watch?v=T75o55WQb_4
5. Bridge -
http://www.youtube.com/watch?v=CUNiGFvb0qY&feature=relmfu
Sunday 8/5 - REST --- Weigh in0 -
You guys are all doing great! Mary, are you still here?
Shelley- thanks for posting today and tomorrow's challenges. The abs will be the hardest part for me too. But I should be able to carry out 30 seconds- if not, well, this challenge will help me work up to it, right?
I did the arms yesterday and other than the popping my left shoulder (from a car accident injury) it was good. I did modified push ups because I just don't have that arm strength yet for full layout pushups.
WATER WATER WATER!!!! I think I'm floating away. Also, FYI- It's TOM. So the fact that I am pushing through the cramping and doing this is impressive to me and shows me that I CAN do it and there are no reasons for excuses.
-Bootie, OUT!0 -
Afternoon,
Its nearly the weekend for me, just got a little more time before I go home YaY. Im drinking oodles of water today just finished my 7th glass. Oh I can only do the modified push ups on my knees and thats a big stuggle! Oh Mali we're in sync cause its the same lovely time of the month I have a visitor. This challenge is defo pushing to make the right choices by now normally I would have eaten sugar sugar sugar.
Tomorrow I have a mega busy day and quite a-lot of temptation around im not sure whats going to happen, i may take it as a blow out day. At 9am im on the tennis court :flowerforyou: , then off to lunch with my parents and George (my son) - DANGER :devil: after that its of to golf to practice some drving shots :flowerforyou: then in the evening going to the cinema to watch the new batman film and maybe dinner and drinks :devil:
I'll do the workout when i get home or before the cinema.
Have a great day. Shel x0 -
Shelley,
The food may be challenging tomorrow, but the water and the exercise clearly won't be! Between tennis and golf I think it's fair to say you will have worked out.
I also have a busy day tomorrow. I will have to get up early to do my C25K and hopefully actually manage to get through the entire first day routine. (I missed it by about a minute and half of jogging on Wed). Then our abs challenge, then off to work. Speaking of, here's a quick update on what I do with my days:
One year ago I quit my job as an Executive Assistant to the CEO of a Credit Union here in Maryland. I did this because my old boss left, and the incoming boss wanted her own assistant. Additionally I had been going to school part-time for the prior three years to get my Associates Degree. I took this transition as an optimum time to go back to school ("University" for Shelley :flowerforyou: ) full time and just knock out my Bachelor's. So, I just completed my first semester at Towson University and have about 3- 3.5 more semesters. This summer I have been temping 5 days a week as an Executive Assistant and continuing my part-time job that I had this past year as the Front Desk Manager at a hair salon (glorified receptionsist).
So, that's the long and short of it. I put on the Freshmen 15 while in ONE semester back. However, this coming fall I arranged my schedule in a manner that I will rarely be on campus to eat, so that should help. In fact, I'm not even getting a dining hall plan, so no more buffets! Whew!0 -
Hi,
Wow, the C25k good luck for tomorrow. You've got it! Its really impressive you dedication to your degree plus working (i was lucky not to juggle so much) plus loosing weight too. I know those food halls all too well, that's were I put on a-lot of weight plus when i was at uni I stopped exercising and training and started drinking and oh my I put on weight from then on! I was hugely lazy! I don't know how you find the time to work, study, workout and eat right, you're a super multi tasker!
Heres my progress...
Wed 8/1 - 10 Mins Body Workout - DONE and 30mins of Yoga , Drank 100oz h2o. Great Day Totally Motivated
Thur 8/2 - Arms workout - DONE. Got to drink 2 more glasses to get to target 100oz today (no problem)
Fri 8/3 - Legs - DONE. Water DONE!!! YIPPE Found the water thing much easier today, will drink more like 120oz today
Sat 8/4 -
Sun 8/5 -
Hope you are all really well! xxx Shel0 -
Thanks Shel- but to be honest, i wasn't working out or eating well at ALL for the last year plus. So, this week is the beginning of the new me.
Now, for the good news, and the "news". I did today's Leg Challenge!! I did NOT do my c25K. Once I was done with the leg challenge and all of those lunges and squats I knew there was no way I would be able to do the jog. It's ok. I didn't do it because I did a different workout- it's still exercise. I'll jog this weekend and get back.0 -
Sorry posted late work is crazy ....
Pleytem
Wed 8/1 - completed my exercise , drank 100 oz h20
Thur 8/2 - completed exercise drank 100 h20
Fri 8/3 - completed exercise drank h20
Sat 8/4 -
Sun 8/5 -0 -
Awesome Pen! I completed yesterday's and drank my water and just went for my C25K.
I don't think I'll be able to do the 100oz today only because I am working at the hair salon and I have to ask to leave the front desk- they don't really like me leaving 6 times a day.0 -
I am soooooooooo sick of water hahaha it is so funny I am a water drinker and people always comment on my always drinking water I like water what can I say LOL...Welllllllllll 100oz a day is curing me of that hahaha too much water for me I am a 8 glass a day kinda girl ... I hope this challenge goes away next week hahahaha Oh well off to go drink more water :laugh:0
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MARYJ2367
Wed 8/1 - completed my exercise , drank 100 oz h20 also did my 120 minutes of walking, did alot of packing and carrying
Thur 8/2 - completed my exercise, drank 100 oz h20 also did my 120 minutes of walking did alot of carrying Fri 8/3 - completed my exercise, drank 100 oz h2o also did my 120 minutes of walking and extra walking at the fair.
Sat 8/4 - completed my exercise, drank 100 oz h2o also did my 120 minutes of walking
Sun 8/5 -0 -
Hey guys! It's weigh in day! Please let me know the following:
Weight today-
If you completed the daily challenges this week-
How many of the 4 days you completed the water challenge!
Even if you you didn't get through all of it, you all did amazing! The first week is always hard as you start to retrain your body. Enjoy the day off, and get excited for next week!
Mallorie0 -
Wed 8/1 - 10 Mins Body Workout - DONE and 30mins of Yoga , Drank 100oz h2o. Great Day Totally Motivated
Thur 8/2 - Arms workout - DONE. Got to drink 2 more glasses to get to target 100oz today (no problem)
Fri 8/3 - Legs - DONE. Water DONE!!! YIPPE Found the water thing much easier today, will drink more like 120oz today
Sat 8/4 - Abs - couldn't get through all of it, i really struggled doing the normal plank let alone the alternate arms. Water DONE
Sun 8/5 - Gutted STS
, I haven't done so much exercise for absolutely ages and my thighs are so sore and achy. With all the water too I thought yeah a great weigh in. 0 -
Pleytem
Wed 8/1 - completed my exercise , drank 100 oz h20
Thur 8/2 - completed exercise drank 100 h20
Fri 8/3 - completed exercise drank h20
Sat 8/4 - completed exercise drank my 100oz h2o
Sun 8/5 -You will not believe it TOM hahahaha ...No weight loss errr
But after drinking 400oz h2o in the last 4 days I am not surprised Looks like next week we should kill it .... 0 -
Thanks a huge coincidence so many of us TOM :noway: :noway: :noway:0
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We were meant to be on this team I guess
I am thinking next week we will all drop the 100 oz water weight hahaha I hope there is a big bouns for weight loss nest week ...just sayin' :happy: 0 -
I hate doing planks....there....I just thought I would say it!
I haven't felt good all day. Went down to Lake Andrea to get in a workout on the bike and swimming, it was very breezy and cool so the thought of getting into the lake didn't sit well with me, my tummy was upset so I didn't feel like riding the bike, so I pulled up a chair under a tree and watched the wind surfers having fun!
So I rested today. Today was just a difficult day from the moment I got up. Hopefully tomorrow will be better.
I did manage to get my measurements (don't anyone laugh)...LOL
Waist: 38
Bust: 40
Hips: 45
R Arm: 12
L Arm: 12
R Thigh: 22
L Thigh: 23
I hope they go down!
Hugz to all!0 -
Ok ladies, here is what we are going to attach and crush this week:
"Weekly challenge - FRUITS ANd VEGGIES!! We are supposed to get 5 Fruits and Veggies a day. You can earn 1 point per 5 F/ V that your team consumes. This is for a FULL serving not a partial serving. When you report back to your captain how many fruits and veggies you had you must also list what you had. --- Captains please enter in the total number earned and the sheet will figure out the math for you. If you only enter 1 point for each 5 you will not get your full points. You must add the total daily. You can get unlimited points based off of how many fruits and veggies your team earns. (1 point per 5 consumed)
Monday - arms (10 min video)
http://www.fitsugar.com/10-Minute-Workout-Sexy-Sculpted-Arms-21620326
Tuesday - legs
Wednesday - full body
Thursday - abs
Friday - arms
Saturday - legs"0 -
Sarge, I can't wait until I am your measurements too! So don't worry, no laughing here. We all know how hard it is to start, work, and then maintain this lifestyle.
For the record, here is the weekly info I will need on Sundays from each of you:
Weight on Sunday am
Whether you completed your daily challenges
Whether you completed your weekly challenge and any other info related to it (ie- exactly how many servings of fruits and veggies this week)
I won't need measurements again until the end of the month.0 -
Thanks for posting early I am planning on going to the gym in the morning... So it looks like I will be a fruitarian this week I think that's what it's called when someone only eats fruits & veggies LOL..Thank god we don't have the water challenge this week ....Here's to an *kitten* kicking week ladies :bigsmile:0
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Morning, How are you all? Fruit and Veggies Challenge, any help you have on what counts a portion because that will be where i'd get stuck. Loving fruit at the moment all the berries are yummy, i have been eating about a punnet of strawberries and raspberries a day, so now i have the excuse to have somemore. I think i'll try to have a few veggie meals, cause i'm always over on my protein. On another note, I'm going try on with the water thing but not the 3litres, ive decided i'm a 2.5 litres girl so will stick to a target of 8 glasses a day. So as part of the challenge do they post our scores because it would be really cool to see how we've done or is it at the end of the challenge? New to this.
Have a great day Shel x :flowerforyou:0 -
I am new too and now sure how she does it at the end, but I have access to our team's spreadsheet so at the end I can send to you if you want. It will have all of our weekly changes in weight, daily challenges and weekly challenge as well as beginning and ending measurements (if you wanted to supply them).
As for portions- I can't even begin to tell you because I don't know how they are measured in England. I would recommend looking it up online. If you can't, I'll try and do it for you later today.
NOTE: the challenge this week includes listing EACH of the veggie/fruit portions you are eating!0 -
Hi, thanks for the quick reply, i've gone the NHS website here and found this useful document, its all printed out so this is what i'll be using to guide my portion, i'll list them too.
http://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf
Shel x0 -
Shel that's a great chart I am going to use that as well thanks 0
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RUH ROH!!!! I, your captain, have failed you. Well, really, I didn't fail YOU, I failed ME. Ok, I didn't so much FAIL as SLIP! There was a birthday party for my boss today and yes, I had a piece of cake. OH SNAP! Sooo... not only will I be doing the daily challenge today, but I will ALSO be doing my C25K- even if it's raining. I know that my body does really well the first week back into a program but then it levels off (as it should to be healthy) and I don't want to sabotage it further.
My original goal was to lose 5 lbs this month and I think it's definitely possible. But I have to remember that I can put a pound or two back on SOOO easily- AND I'm going to the beach for vacation next week, so let's not forget to factor that in. Ok, vent over.
Mal0 -
NOTE! Belinda just posted this on her wall:
"This morning we took Bentley in for his 2 month check-up and found out that he has an inguinal hernia and has to have surgery...needless to say today hasn't been a great day and I will not be updating any of my challenges until tomorrow."
Since I know Shelley is 6 hours ahead of me, I wanted to make sure she knew that these updates won't be up until probably closer to mid-day tomorrow GMT.0 -
Thanks Malliorie, Hows everyone?
Wow my arms burn!
Heres Mondays progress:-
Workout complete with 2kg dumbbells. So I ate 10 portions of fruit; here goes
375g of Grapes and Melon = 3
Spring onions & 1/2 Onion = 1
Courgette 1 whole = 2
Yellow Pepper = 2
Medium Tomato = 1
Portobello Mushroom (large) = 1
Have a great day, i'm off to bed.
Night Shel x 0 -
Arms will be sore tomorrow
According to the USDA here are my servings:
Sunkist - Tropical Fruit 1/2 c
365 - Turkish Apricots (Dried), 5 pieces
Banana 1
Spring Mix Lettuce, 1 cup
Mandrin Oranges, 1/2 c
So that's 5 servings0 -
Just seen this, I think someone else has posted the exercises. What is a Bear Walk? I have nooo idea. More lunges owww my thighs will burn burn burn.
Tuesday - 8/07 - Legs
2 minute Bear Walk
100 Jumping Jacks
50 Squats
50 Lunges
50 Calf Raises0 -
I went over in calories yesterday- but by about 40 calories, so I figure that's perfectly fine. Here were my fruits and veggies:
romaine lettuce: 5 cups
carrots: 1 serving
asparagus: 2 servings
strawberries: 2 servings
Shelly, as for the bear walk, I think it is when you put your hands on the ground in front of you and walk on all fours- but with your butt in the air and your knees pretty much straight. Not crawling on all fours. Considering that I'm 5'10" and short waisted- which means my legs are the length of someone 6', this should be OODLES of fun. Yes, that was sarcasm!
Oh- and I completed my arms but didn't have any 3lb weights so I used the 5lbs the whole time. I can barely lift my arms to put them on the desk and type this message.
Mal0 -
LOL I only have 5 lb weights too0
