4-week challenge (DAY 4) - weigh in day

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jesindc
jesindc Posts: 724 Member
in Fitness and Exercise
So here are my overall goals:
1) Stay at or slightly below my calorie goal daily (which is going to be a lot of work for me on Fridays & Saturdays when I usually go WAY over)
2) Cardio exercise for at least 40 minutes 6-days a week
3) Strength Training 3 days a week.
4) Complete gmukris' daily mini challenges.

If you are with me, reply with your plan for the day and then post back at the end of the day to let me know how you did!

Here is my plan for today.
40 min total body conditioning (strength)
40 minute walk at lunch break
60 minute Zumba
mini challenge = ??
8 glasses of water

Breakfast: cafe au lait without sugar, 1 piece whole grain toast
Lunch: Cobb salad
Dinner: pork souvlaki

Replies

  • jesindc
    jesindc Posts: 724 Member
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    Gmukris' mini challenge is 100 Overhead Dumbbell Triceps Extensions http://www.myfitnesspal.com/topics/show/766326-thursday-10-11-mini-challenge

    I only have 3 lbs of weight with me here at the office, but with 100 reps, I think that will be plenty to make my triceps burn.
  • S_Delbridge
    S_Delbridge Posts: 73
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    Goals for today (10-11-12)

    1mile on tredmill in 12.5 mins or less
    25 mins on eliptical with 370 calories (minimum)

    5 arm toners:
    15 bicep curls (5lb weight)
    10 raises (3lb weight)
    10 "behind the head" laying down (6lb weight)
    10 "butterflys" (5lb weight)
    10 lateral dips

    5 leg toners
    machine v's x25 set at 4 restistance
    laying on side raise leg 15 each
    back calf press (machine) set at 40 lbs 15 each
    30 squats
    standing v's 10 each
    30 "bycicles" laying on back

    drink 8 glasses of water
  • jesindc
    jesindc Posts: 724 Member
    Options
    So here are my overall goals:
    1) Stay at or slightly below my calorie goal daily (which is going to be a lot of work for me on Fridays & Saturdays when I usually go WAY over)
    2) Cardio exercise for at least 40 minutes 6-days a week
    3) Strength Training 3 days a week.
    4) Complete gmukris' daily mini challenges.

    If you are with me, reply with your plan for the day and then post back at the end of the day to let me know how you did!

    This was my plan for today.
    40 min total body conditioning (strength) CHECK
    40 minute walk at lunch break CHECK
    60 minute Zumba FAIL -- the refrigerator broke and kids were fighting. It seemed like cruel and unusual punishment to leave my husband alone tonight.
    mini challenge = 100 tricep extensions CHECK
    8 glasses of water FAIL

    Breakfast: cafe au lait without sugar, 1 piece whole grain toast (had a banana instead)
    Lunch: Cobb salad
    Dinner: pork souvlaki

    Weigh in: lost 2 lbs since last week
  • S_Delbridge
    S_Delbridge Posts: 73
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    completed!
    Mile 11.34
    arms -check
    legs - check
    25 mins on eliptical - check
    9 glasses of water - consumed 8!

    weigh in at 185 from 187 last friday !
  • tjmist
    tjmist Posts: 45 Member
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    I think it really helps to plan everything ahead of time, I will log sometimes 1-2 days in advance and it forces me to think ahead and stick to what I have, with obviously room for some changes.

    breakfast: coffee with skim and oatmeal (220 cal)

    lunch: various wraps at pret a manger (all really healthy organic and between 290-460 calories)

    dinner: variations of chicken, spinach, and mashed potatoes, chicken over salad, or soup [on weekends I'll do a calculated cheat like pasta with spinach fresh tomatoes and feta it's really good and not too bad for you] (calorie ranges between 160 for soup, 300 for salad, 400 for chicken and carbs, and up to 600 on cheat days for pasta)

    Work out wise:

    mondays - run 5k + 30 minutes on the elliptical + 20 minutes bike to cool down

    tuesdays - 20 minutes elliptical in the morning before work, crossfit / crosstraining class after work for 55 minutes

    wednesdays - run 4 miles + 20 minutes elliptical + 15 minute bike cool down

    thursdays - 20 minutes elliptical in the morning (after work go out)

    friday - rest / go out

    saturday - spinning

    sunday - yoga

    Having all the different exercise classes definitely keeps things interesting and challenging so my body doesn't get too used to anything. I'm also a really organized person so all the planning makes it more fun and works for me personally. Hope this helps and best of luck!
  • jesindc
    jesindc Posts: 724 Member
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    completed!
    Mile 11.34
    arms -check
    legs - check
    25 mins on eliptical - check
    9 glasses of water - consumed 8!

    weigh in at 185 from 187 last friday !

    Awesome!!!!!!!

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