Monday check in -

Still not 100%... Did not get my planned walk in, small headache. I did complete the jumping jacks :laugh: Had the kiddies jumping with me!

Have a great Tuesday!

Hello everyone!

Sorry for the lack of check ins...seems like its taking me longer to recover than i thought it would. And my daughter has been working more so that means babysitting the grandbaby!

I am signed up for a 10k this Sunday....obviously, I'm not ready. But i am still going, and I will run as much as I can and walk the rest! The important thing is finishing, right? Wish me luck!

thursday done
friday....did exercise. i will not go over cals, I will not go over cals, I will not go over cals....LOL

saturday stayed within calories
30 min walk
crunches, squats and lunges

sunday,.....so looking forward to my rest day, i will do a long walk but that is it. Walking helps to clear my head....

Here's our new week from Donna


Hello All,
I have decided to change things up a little bit this week for the mini challenges. I think it is pretty standard that we all do cardio at least 3-4 times a week and everybody does something different so I want everybody to continue with that routine of 30-45 minutes of card at least 3 times a week. The mini challenges are going to consist of a single food challenge for the day, and a strength challenge. It would be great if you reported how you made out with the strength portion.

Monday Mini Challenge:
Food - no bread or bread products for the whole day.
Strength - 125 crunches
Water - at least 64 ozs
**Report when complete**

Tuesday Mini Challenge:
Food - no sugar today
Strength - 100 push ups
Water - at least 64 ozs
**Report when done**

Wednesday Mini Challenge:
Food - eat 3 vegetables
Strength - 100 squats
Water - at least 64 ozs
**Report when done**

Thursday Mini Challenge:
Food - no salt today
Strength - 100 tricep kickbacks
Water - at least 64 ozs
**Report when done**

Friday Mini Challenge:
Food - eat something healthy that you have never had before
Strength - 100 calf raises
Water - at least 64 ozs
**Report when done**

Saturday Mini Challenge:
Food - eat extra protein
Strength - 100 bicep curls
Water - at least 64 ozs
**Report when done**

Have fun with this and let me know what you think of this format. I will still post it to the homepage every morning.

Reminder to make sure you stretch before all exercises and to go at your level.

Have a great week and Keep Smiling ,
Donna

Hi :flowerforyou:
I had a very good cardio workout yesterday. I did 32 minutes on the treadmill with 2 minute walk/jog intervals. Jackie, that seems very puny compared to your 10K (which, by the way, I am very proud of you for that), but for me, it is major. It totaled to 14 minutes of jogging and I managed it without going into cardiac arrest. I remember not too many months ago, when my goal was three jogging intervals at 30 seconds each. I think I am making great strides.

Now, having said that, I fell flat on the crunches. I intended to do them after supper which is perhaps not the best time to do an ab workout. I ended up sitting on the couch with a good book and vegatating. :blushing:

I am not going to get to the gym on my lunch hour today. My husband has his next 6 month cancer checkup this afternoon and I am using my lunch hour to go with him. It was 4 years on August 20th since he had his right kidney removed with a malignant mass in it. So far he is doing super. Here is a prayer for continued good health!

Boy can I ever tell that I have been slacking off. I did 3 sets of the Wednesday workout and it really kicked my butt!

Weekly Challenge starting MONDAY 1/7 - FRUITS AN VEGGIES!! We are suppose 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


Monday 1/7 - 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 clay 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

*

Tuesday 1/8 - arms
2 Sets of 15 swimmers press, 2 sets of 15 wood chops, 2 sets of 21's and 2 sets of 15 tricep kickbacks

Video:
Swimmers press: http://www.youtube.com/watch?v=edj1s-BdyLA&feature=related
Wood Chop: http://www.youtube.com/watch?v=ShEMC1Z2U4c
21's: http://www.youtube.com/watch?v=gIL7f7Ljb9A (note these are 7 in each position)
Tricep Kickbacks: http://www.youtube.com/watch?v=GOeiqKL0jS4 (note this is 15 per SIDE so 30 per set)

*

Wednesday 1/09 -- Glutes and thigh workout
3 sets of 8-12 on every exercise on EACH LEG ---- So 16-24 of each exercise if they are leg specific
- Kneeling Leg Raise --- http://www.youtube.com/watch?v=LC9OX5i_dOo
- Inner thigh leg lifts --- http://www.youtube.com/watch?v=5OQXAm7JKuM
- Reverse Lunge with Rear Leg Raise - http://www.youtube.com/watch?v=U9U3gdrFVNc&feature=related
- Sumo Squat --- If you want an extra burn add a jump at the end of each squat http://www.youtube.com/watch?v=9ZuXKqRbT9k&feature=related
- Side Lunge -- http://www.youtube.com/watch?v=FUX6Pz8vV0s

---- Make sure you stretch out at the end. Try some of these great Glute stretches http://www.youtube.com/watch?v=6h9XqRyY04A (The last stretch is one of my fav stretches)

*
Thursday 1/10 Jumping-jack pyramid
Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many jumping jacks as you can in 20 seconds, and rest 20 seconds. Then do 30 seconds of jumping jacks followed by 30 seconds of rest. Now work your way back down the pyramid (30, 20, 10). Repeat three times.

*

Friday 1/11 -- abs
Break thes up however you would like but I do want to stress that if you are a begginner do break them up!! The easiest way to break these up is into 5 sets of 10 but you can totally decide how you want to do it. They need to be done as one workout though. They should not he broken up through the day.
- 50 Floor Toe Touch --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/3/QiDNLfNKBYA
- 50 Standing Oblique twist --- http://www.youtube.com/user/ScottHermanFitness#p/c/6979E71ACA9AAC9D/7/I5YbtdqK6g0
- 50 Scissor kicks --- http://www.youtube.com/watch?v=nWKTmFv76I8
- 30 plank intervals (by this I mean start with arms extended then lower one arm to rest on your forearm and then lower the other so you are in a lower plank. Hold for a few seconds and then raise back up one arm at a time). Each complete revolution counts as one. VIDEO: FIRST ONE SHE DOES!!! http://www.youtube.com/watch?v=uwmSDIVpDuo

*

Saturday 1/12 - 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