[CLOSED GROUP] 36 Pounds Challenge - Welcome!

Hi everyone, 3rd day into our challenge. I want to go and workout, but I got a blister from my running shoes last week that I ignored, and it got really bad over the weekend. So now I cannot do much. I was thinking to go running bare foot with a big bandaid to avoid making things worse by wearing my shoes again. Or swimming. But it's hard to motivate myself. the blister is such a good excuse ... but if I want to make the 4.5 pounds, I will have to get off my butt ....

Maybe this little sorry will help motivate... or maybe it'll just make ya laugh but i'm gonna share anyway! So about a month ago my family went camping. We like to have fish and hang out by the lake and of course there is beer involved. We had been drinking all day and decided we wanted some hard stuff so we got some whiskey (my choice) and Jager (sister's fav). We drank both those bottles so quickly that I don't really remember much more but the next morning I woke up without a phone, sunglasses, or shoes (still lost to this day). On the bottom of both of my feet were giant blisters! I remembered going for a walk wearing my husbands boots so i blame them for the blisters for a few day but after doctoring them up and looking closer it just didn't make sense that those boots would have caused them in that location. As it turned out I was playing around next to the fire and managed to step on hot embers that had popped out of the pit!

I used those blisters as an excuse for a little while but then I just wrapped them babies up and put on thick socks and all was good!

oh wow, what a story!!! yes, this weekend I am back to working out. the blister is healing, but I will wrap it up nicely so it won't get worse. I hope I can work out Saturday and Sunday, then twice for this week is not that bad. I am shooting for 4xweek right now ...

Hi y'all,

5 days into our challenge and the weekend is coming up! Not sure how it is for you, but it's always easier for me to eat healthy during the week, cause I work and I have my schedule. Weekends it's harder as I might eat out, and my husband is around eating all day What is easier for you? During the week or the weekend?

How about exercise? It's usually tough for me to go work out after work during the week. Weekends are much better. So maybe that evens out with the eating

it's 10 days into the challenge ... if you are on track, you want to be about 1.5 pounds down since the August 1st weigh-in ... if you, it might be good to watch your diet and up your exercise a bit

Hello all! I am back from vacation and all moved into my condo. I've already realized I am not going to make the 4 pound goal. I have only lost one pound! Vacation/moviing has made it harder to exercise. Hoping to start fresh on Monday, Tuesday the internet guy comes so ill really be back then!

Hi, well it's always hard after vacation to find the motivation. Now you have already lost one pound? That's great! You have 15 days left and 3 more pounds to lose. I think you can do this. Just make sure to up the exercise a bit!!

Hi guys - I didn't fall off the face of the earth over the last week - I just fell off the wagon. I'm climbing back on, but it's been hard over the last few days. REALLY cannot wait to get home and done with this stupid trip on Friday night!

I'm scared to get on the scale, but I think my hamstring is healed up enough to get back into the groove. I did a few miles today and feel pretty good tonight.

Hope everyone had a great weekend!

Don't be discouraged! It happens to all of us. Just get on the scale when you are home, no matter what it is, record it and then start over. At least, if you gained weight, you will drop weight quicker in the first week back on track and hopefully that will be motivating It's all about sticking with it for good, not about the few times we fall of the wagon. as long as you get back on

All!

I just updated our 36 pounds challenge sheet! I am so proud if you! First of all - according to your tickers - NOONE GAINED WEIGHT! Now that is good news

Of course, some lost more than others, and we have a couple of people who did not lose, but no worries. Today the new month begins and it starts all over. Your target for this month is another 4.5 pounds, and if you really try, I know you can do this!

So now please go and check your numbers in the sheet and make sure it's what you expect. If there are any mistakes, please feel free to email me what I need to update. Also, if you would like me to record your weight, please email me as well. Here is the link one more time:
https://docs.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AnZyjQx9RLtvdGtHeVBiUUc0bEhoWlNpU25oRWxXMXc&single=true&gid=0&output=html

Now to the fun part. The 4 biggest losers are:

mikeyken
Kimmy546
weightlosssw
AmerTunis

Congrats, I am so proud of you (me included in this list)!!! Here is what I would like from you:

Please identify an exercise routine that is doable without any equipment (e.g. walk extra 30 minutes, 30 extra crunches, etc). It should not take more than 30 minutes. Please post the exercise on our topic, or email it to me in which case I will post it to the site as well as to my status for everyone to read. Please try to identify the exercise by Sunday evening.

Now, we have a long list of participants who did not make the 4.5 pounds. No worries, you still did really well, I am so proud of all the pounds lost this month.
But this is a challenge, and this month, you are under the target.
So you will need to complete 3 out of the 4 exercises suggested every week until the next weigh in. You will start next week on Monday, and I think you should post which exercise you are doing when to your status updates, so we can cheer you on
That means during the next 4 weeks, every week you will have 3 extra 30 minute exercises to do. And this in addition to whatever you are already planning to do!

I hope it won't be too hard, but if it is, it will be a motivation to make the 4.5 pounds next month

Here is the list of people who will have to do the exercises:

melbaby925
amomii
elmobabie84
savynurse
verair
kellicarter11
Aprilstar480
fat351
echeindl
januarygal

At least you are all in good company

Last but not least, congrats to

januarygal
DebGaDavey

You guys did amazing and you exceeded your targets, and because of that you won't have to do these exercises Just keep going, you are on the right path!!

Ok, now I got to think about what exercise I want to suggest!!

All,

And here is my exercise routine (as we have 4 biggest loser this month, feel free to pick 3 out of the 4 I am going to send over the next few days):

It's going to be a 15 minute stretching exercise. I figured you all have your idea and plan for doing cardio (and maybe the 3 others will identify a cardio exercise for this list), but most people forget to stretch. Why is stretching important?

- it activates your muscles and therefore can help to burn calories faster, of course is effect is much less visible than cardio, but still important
- best after one of your cardio exercises when you are warmed up, but I do it in the morning or after work sometimes
- stretching can help you to build muscles, decrease pain if you have any, reduce stress, etc. we know there are lots of benefits.

So for the exercise, please go to this link:

http://www.mayoclinic.com/health/stretching/SM00043

It will guide you through 10 little stretching routines, if you do them right, it won't take more than 15 minutes to do!

Now happy stretching!

I am including everyone in this email, but of course you only do this is your were under the 4.5 pound goal

exercise routine from mikeyken:

she suggests 200 mountain climbers in a week, because she absolutely HATES these on her Wii active game, but they really are a good exercise.

Still waiting on exercise 3 + 5. Hopefully will announce them soon! Happy exercising!

exercise # 3 from AmerTunsi:

Below is a strength/cardio combination of exercises that she recently tried and really enjoyed. There are two versions for those who are beginners and then sets for more advanced. They can look at youtube videos if they aren't sure what the moves are. None of them should take more than 30 mins per day.


Beginners:

Day 1 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

Day 2 – 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

Day 3 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

Day 4 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

Day 5 - 1 minute bear walk, 100 Jumping Jacks, 50 Crunches, 25 Split Squats, 1.5 mile walk, jog, run

Day 6 - 2 sets of 15 swimmer presses, 2 sets of 15 wood chops, 2 sets of 21’s, 2 sets of 15 lawnmowers

Day 7 – REST YOU DESERVED IT!

*******Please watch the videos as they may differ from your version of the exercise!*********

OR

(Advanced) - it’s time to push yourself! Make sure you begin each exercise challenge with a 4 minute tabata workout.

Day 1 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees, 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)

Day 2 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 20 Pushups (modified if needed)

Day 3 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees , 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)

Day 4 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of 15 Woodchops, 20 Pushups (modified if needed)

Day 5 - 5 minute bearwalk, 50 Toe Touches, 50 Crunches, 100 Jumping Jacks, 50 Burpees, 20 Windshield Wipers, 50 Split Squats (don’t feel like you have to jump)

Day 6 - 3 sets of 15 Swimmer’s Presses, 3 sets of 21’s, 3 sets of 15 Dumbbell Chest Fly’s, 3 Sets of 15 Lawnmowers, 3 sets of Tricep Kickbacks, 3 sets of Woodchops, 20 Pushups (modified if needed)

Day 7 – REST YOU DESERVE IT!

Exercise # 4 from Kimmy546:

Strength = 3 minutes

-pushups (30 seconds)
-squat and press (1.5 minutes)
-pushups (30 seconds)
-squat and press (1.5 minutes)

Cardio = 2 minutes

-jumping jacks (30 seconds)
-jump rope (30 seconds)
-jumping jacks (30 seconds)
-jump rope (30 seconds)

Abs = 1 minutes

-crunches (30 seconds)
-reverse crunches (30 seconds)

CIRCUIT 2

Strength = 3 minutes

-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (left – 1.5 minutes)
-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (right – 1 .5 minutes)

Cardio = 2 minutes

-butt kicks (30 seconds)
-punches (30 seconds)
-butt kicks (30 seconds)
-punches (30 seconds)