90 days to a better you challenge... start January 1, 2012
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Okay guys sorry for the wait but here is the “90 days for a better you challenge”
First and most important make sure that your healthy before you start this challenge, if you have any health issues please consult your doctor and ask for appropriate exercises…Also listen to your body… Don’t hurt yourself!
Group Challenge: As a group let’s lose 2012 Pounds (or more) all together by the end of 90 Days.
Main Challenge: Keep working out!!!!
I’ll post a calendar to follow, but workout schedule for the first 3 weeks is as followed.
Week One: Exercise 3 times a week for 20 to 30 minutes
Week Two: Exercise 3 times this week for 30-45 minutes and 1 time 20-30 times this week.
Week Three: Exercise 3 times this week for 30-45 minutes and 1 time 45-60 times this week.
(Full 90 day Calendar will be up soon)
Mini Challenge:
Week One:
20 reps - Jumping Jacks
12 reps - Prisoner Squats
15 reps - Pushups or Modified Pushups (on knees)
12 reps per side - Forward Lunges
10 reps - Stick-ups
10 reps - Spiderman Climbs
~Description:
Prisoner Squat:
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back into the starting position.
Forward Lunge:
From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Return to the starting position and repeat with the opposite leg.
Stick-up:
Stand with your back against a wall, feet 6 inches from the wall. Stick your hands up overhead. Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides. Return to start.
Spiderman Climb:
Start in the top of a pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the starting position.
~Guide lines:
In order to maximize your results let’s give up or cut back on some of those things we love so much…
Junk food – Cut out all Junk food but on those rare days that you do need some chips, only eat small portions, nothing bigger than your fist.
Sodas and sugar drinks – Cut out all sodas and sugary drinks, not only is it empty calories but it not good for you. Drink plenty of water but if love your soda cut it down to one 8oz a day.
Cut Back on Saturated Fats
To get on track with a low-fat diet, begin by cutting down on saturated fats, including animal sources such as high-fat dairy and red meats. Eliminate hidden saturated fats such as hydrogenated oils found in processed foods. Eat more chicken and fish.
Include Low-fat Dairy in Every Meal
You don't have to cut out dairy entirely. Studies demonstrate that calcium helps to regulate the way fat cells store, build up and break down fat. Subsequently, low-fat dairy sources such as milk, yogurt and cottage cheese help promote weight loss. Choose low-fat (2%), not no-fat dairy.
Vitamins
Drink your Vitamins.
~Extra Dr. Oz’s 3 Breakthrough Belly Blasters
To help you blast away unwanted belly fat, try these top three super foods. They’re inexpensive and can be eaten any time of day.
1. Goldenberries
A bright yellow fruit from Brazil, the goldenberry is loaded with B vitamins that are essential for maintaining a healthy metabolism. While they’re sold fresh, goldenberries are easier to find in dried form and are available at health food stores or online for about $12. Eat ¼ cup daily.
2. Miso
Miso, the Japanese staple made from fermented soybeans, rice and/or barley, lowers triglycerides in the blood that contribute to belly fat. You can purchase instant miso soup in supermarkets for about $3 per package. Be sure to purchase the low-sodium variety.
3. Sauerkraut
Unprocessed fermented food like sauerkraut contains bacteria that boosts digestion and reduces belly inflammation. Instead of eating it on a hot dog, try sauerkraut with turkey on whole-grain bread. Aim to eat 3 teaspoons daily. Purchase canned sauerkraut for about $1. Be sure to rinse it before eating or buy the low-sodium kind.
Rules:
• Pay attention to your body.
• Keep using your MyFitnesspal calorie counter, keep track of what you eat and don't go over : )
• If you fall off the wagon or mess up, get back on and keep going. One day of being bad isn’t going to mess everything up.
• If you need support email or post. We are here to help!
• And most important Have Fun!
I'll be putting up a website with all the info and other great info on weight lost.
Let's start 2012 with a blast!
Great mini challenge! Do you want to throw some ab workouts in there? Like crunchy frogs, reverse crunches and regular crunches? You can make it like circuit training. 3 minute of strength(^^anything above except Jumping Jacks) 2 minutes of cardio like Jumping Jacks, Butt kicks, jump rope or punches and a 1 minute of abs? It can be repeated 2-3 times (5 seconds breaks are the best if one needs to take a break) or whatever everyone has time for. Any thoughts?0 -
If you would like to join post up your
Name Neoma (MommyNemo)
Current weight : 187.3 as of 12/28/12
Goal weight : 150
What you would like to accomplish in 90 day. I would like to loose 15-20 pounds in 90 days. I would like to keep up with my routine I have but to add a few more things to it so that way I can kick start my body into loosing again.
And I would love to do before and after photos. (This is optional) I am taking a picture today as I need a new picture.0 -
For the mini challenges do we do those everyday for the first week??0
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For the mini challenges do we do those everyday for the first week??
i think she said to do it 3 times a week in a later post. Lunges will KILL me!0 -
Name: Adelle
Current weight : 157 (1/1/12)
Goal weight :135
What you would like to accomplish in 90 day. To continue working out, toner legs, complete Insanity... 1350 -
Thanks for this challenge! I'm in.
kimrichj
current weight 148.2 lbs
goal weight 135
In 3 months I'd like have started a new habit of exercising regularly and eating sensibly. Of course, I hope to lose all my unwanted weight by then, too.0 -
I hope it is not too late for me to join.
Name: Sue
Current Weight: 180 (1/1/12)
Goal Weight: 155
What I would like to accomplish in 90 days: To cut down on all the excess fats & chocolates that I'm so addicted to, work out more - at least 4 days a week and to eat healthier overall. To look & feel better.
Thanks!!
Created by MyFitnessPal.com - Free Calorie Counter0 -
I guess i checked these just in time:) Im in for a challenge
Name: Suzey (bubznsuzey)
Current Weight: 175lbs
Goal Weight: 145lbs
In the past 90 days i have fluctuated between 175 and 185...these next 90 days i would love to continue to lose, not teeter tauter and maybe reach 160 - 165lbs0 -
Sounds great!
Matthew MacIntosh
Current Weight: 176.5
Goal Weight: 160
After 90 days, I hope to hit my goal of 160 pounds/roughly 12% body fat.0 -
I'm in!
Name Jes
Current weight 159
Goal weight 130
What you would like to accomplish in 90 day. Be at 145. Eating better and exercising weekly!
And I would love to do before and after photos. (This is optional) Will post later0 -
I would like in if it is not too late!!
Name: Alsison
Current Weight: 180
Goal Weight: 140
What I would like to accomplish in the next 90 days: I would like to be well on my way to my goal weight and back on track working towards my career goals.0 -
I hope it is not too late for me to join.
Name: Amber
Current Weight: 290
Goal Weight: 2+ lb a week (265)
What I would like to accomplish in 90 days: To stay motivated and not fall off the wagon like I did last year. Cut out processed foods. Work running into my workouts.0 -
I definitely want in on this challenge.
Name:Cheryl
Current weight: 230
Goal Weight: 160
In 90 days i would definitely like to see an increase in energy and flexibility. I would also like to lose at least 20 pounds in those 90 days. I also want to improve my eating habits and make better food choices. I hope it is not too late to join this challenge0 -
I would like to join you on this challenge. I have only been on MFP for a few days this is my first challenge.
Name - Mary (discobabe85)
Current weight (287 as of 3 weeks ago need to weigh in at the gym)
Goal weight - 165 final goal weight
What you would like to accomplish in 90 day. - to lose at least 24 pounds in 90 days, getting me down to 2630 -
A bit late and in ! Time to do it properly
Name - Mike (borys12 ) just in case there is another Mike
Current Weight - 233
Goal Weight - 185
What you would like to accomplish in 90 day : to be about 200 pounds. That was my lowest weight a year ago. I was 290 two years ago. Cutting out processed food, grains , be paleo style.
Starting 3rd January.0 -
I'll join in as well! I will take before pics tomorrow
Name : Tara (tlynnweb)
Current weight 159
Goal weight 138
What you would like to accomplish in 90 day. Lose a lb a week so my weight would be 147 by the end of 90 days. I'm in a wedding in October that I would love to weigh 138 by! I'm also running a 10K on March 31 so I'll be preparing for that.0 -
I'm in, I am 161 and would like to get down to 148 in 90 days. I am celebrating 20th anniversary and I would like to look good and feel good. Fitness is important to me. My job is very physical and I feel it when I'm not in shape!0
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Sounds awesome, I'm in.
Name: Alli
Current weight: 270
Goal weight : 230
What you would like to accomplish in 90 day: I would like to lose 25 pounds, and be down to 245.0 -
I started the challenge this morning and the lunges KILLED ME!!! but i feel so good about myself ( how do i add a photo :{ )0
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Name: Amanda
Current weight: 200.4
Goal weight: 138
What would you like to accomplish in 90 days: I would like to log my calories every day for 90 days, exercise 4 times a week for 30+ minutes and lose 25 pounds.0 -
Name: Kim
Current Weight: 219.8
Goal Weight: 200
Goal for this time period: run/walk the Corktown 5K for St. Patrick's Day.0 -
Name: Dianna
Current Weight: 278.8 lbs
Goal Weight 148 lbs; 225lbs in 2012
2012 Goal: feel better (more energetic), walk more, and loose 2 or 3 sizes. I have already lost over 20 lbs0 -
Name: Lindsay (lindsm1407)
current weight: 224.6
Goal weight: 180
Goal for this 90 day challenge: to workout 5 days a week, strength train at least 2-3 days a week. And to get down to 200 pounds by end of challenge.0 -
Count me in! Thanks for working on the spreadsheet Myra! That's a great idea
Name: Erica R.
Current weight: 194.2
Goal weight : 165
What you would like to accomplish in 90 day: Lose 15 pounds, which will bring me to 179.2 lb... only 15 lb away from my goal!!
And I would love to do before and after photos!!!!!!!!0 -
i am in .. I weight 185 like to get to 155 .. so can you all tell me what we are to do with this challenges thanks0
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I like your idea but due to the challenge rules I'll have to step out. I will not cut red meat or dairy (although most dairy I eat is low-fat, the cheese I do eat fat). Nor do I want to go through finding the special ingredients when I dont know what they would be called here.
Best of luck all.
Same. Good luck, y'all.0 -
I like your idea but due to the challenge rules I'll have to step out. I will not cut red meat or dairy (although most dairy I eat is low-fat, the cheese I do eat fat). Nor do I want to go through finding the special ingredients when I dont know what they would be called here.
Best of luck all.
I'm afraid I'll have to do the same. Good luck, everyone!0 -
ready to join and lose 8-12 lbs im so determined new year new me want to look good when i turn the big 50yrs old!!!0
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When you talk about 20 reps for jumping jacks. how many do we do in a rep? Or is it just 20 jumping jacks 3 X a week? Thanks for the explanation.0
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From what I have read the challenge just asks us to cut down on fatty red meat and dairy, not to eliminate it all together...I like your idea but due to the challenge rules I'll have to step out. I will not cut red meat or dairy (although most dairy I eat is low-fat, the cheese I do eat fat). Nor do I want to go through finding the special ingredients when I dont know what they would be called here.
Best of luck all.
I'm afraid I'll have to do the same. Good luck, everyone!0
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