Thursday, February 17, 2011
EXERCISE: (possible earnings 59)
Hard Cardio: 30 Mins hard cardio, 5K Way Intervals W2D1
Circuit: 28:30 Core w/Stepper...4 Exercises, 3 Sets...4:00 Step, 4:30 ST, 3:30 Step, 4:30 ST, 3:30 Step, 4:30 ST, 4:00 Step
1:00 Lying Straight Leg Raises
1:00 Modified Plank
1:00 Crunches with Twist
1:00 Back Extensions
WATER: 8 Glasses (possible earnings 8)
NUTRTION: 1450 calories or less, 8 Freggies (possible earnings 18)
TRACKING: Nutrtion & Fitness (possible earnings 10)
PERSONAL: Exercise before Noon (possilbe earnings 25 before) (10 after) (0 nothing)
Total Day 1 earnings: 120 Possible
Thursday, February 17, 2011
The official 30 day countdown to Springs arrival officially begins February 18th! Given the unseasonably cold winter and lack of seeing results it's no wonder my motivation lately has been wavering! While I'm still fitting in exercise daily, I've found myself having to force and drag and I know something has to change!
I have no intentions of waiting till Spring has sprung, so tomorrow I'll be "Springing into Action" with my personal 30 day, Absolutely NO EXCUSES challenge! I'm not talking seasonal spring here, I'm talking coil spring in your step!
I've enlisted the eyeballs of my family who are guaranteeing to be watching like hawks, waiting to swoop on weak prey, and now anyone else who reads and wants to hold me accountable here! The basics of my 30 day challenge are coming in this blog...there are many, but anyone who wishes to join me can certainly personalize to fit themselves!
Each evening I'll post a blog of the coming days "plan" ... details of daily of accomplishments, struggles(hopefully not too many) and goal earnings will be written daily that night with the "plan" for the next day ! That means if you don't see a daily blog come find me because I'm hiding out somewhere in shame!
A lot of thought over the last couple days when into making sure all the i's were dotted and t's crossed, including details from my blog last Wednesday! It wasn't until just now that I realized what my Goal Jar money will purchase as my completion reward...my first book about photography! I've always loved taking photos, more so black and white or colorsplash... I recently got a new camera that I'm in love, love with! While I'd love to take a photography class, the budget doesn't allow so right now, so a hard earned book will be wonderful! Hmmm...now to research what book I'd like and see how much money I need to earn! Yay...more incentive!
Okay... Enough chatter, time to get to the nuts and bolts of my challenge...or should I say coil springs! Hehe!
EXERCISE: Progressive goals that include increasing Cardio and Circuit ST on a weekly basis! (All "straight cardio" will be hard with the exception of an easy cardio day on Tues each week!) My hard cardio will rotate Interval runs, Elliptical, and Stationary...all circuit cardio will be done using Stair Stepper!
Week 1: Total minutes daily 59...as the following
30 mins hard straight cardio, 15 additional cardio minutes done in circuit consisting of 4 ST exercises, 3 sets! (Instead of reps I'll be doing 1 min exercise, 10 second rest with all exercises in a set performed at once!) Circuit looks like this...4:00 cardio, 4:30 ST, 3:30 cardio, 4:30 ST, 3:30 cardio, 4:30 ST, 4:00 cardio!
Week 2: Total minutes daily 67...as the following
35 mins hard straight cardio, 15 additional cardio minutes done in circuit consisting of 5 ST exercises, 3 sets! Circuit looks like this...4:00 cardio, 5:40 ST, 3:30 cardio, 5:40 ST, 3:30 cardio, 5:40 ST, 4:00 cardio!
Week 3: Total minutes daily 73...as the following
30 mins hard straight cardio, 25 additional cardio minutes done in circuit consisting of 4 ST exercises, 4 sets! Circuit looks like this...5:00 cardio, 4:30 ST, 5:00 cardio, 4:30 ST, 5:00 cardio, 4:30 ST, 5:00 cardio, 4:30 ST, 5:00 cardio!
Week 4: Total minutes daily 83...as the following
35 mins hard straight cardio, 25 additional cardio minutes done in circuit consisting of 5 ST exercises, 4 sets! Circuit looks like this...5:00 cardio, 5:40 ST, 5:00 cardio, 5:40 ST, 5:00 cardio, 5:$0 ST, 5:00 cardio, 5:40 ST, 5 min cardio!
ST schedule: Friday - Core, Saturday - Upper, Sunday - Lower, Monday - Full Body, Tuesday - Core, Wednesday - Upper, Thursday - Lower!
WATER: 8 glasses daily!
NUTRITION: Mid range or less daily (1450) and 8 servings freggies daily!
TRACKING: Nutrtion and Exercise daily!
PERSONAL GOAL: Exercise before noon!
NO EXCUSES! NO EXCUSES! NO EXCUSES!
It's only 30 days, this Journey is a lifetime!........................
Thursday, February 10, 2011
Challenges Runs FRIDAY - SUNDAY!
HEART (In honor of Valentine's and Cardio, plus Persevering)
H-HIBERNATE Get 6-8 Hours of sleep per night
E-EAT 4 Freggies a day
A- ATTEMPT A NEW TO YOU STRENGTH MOVE. The important thing is you have to report what the new ST move is on your TEAM THREAD so we all got new ideas to try.
R-RACING...Get that heart rate up for 20 minutes (Minimum)
T-TOUCH Reach Out and TOUCH Someone... Spend time with family, with friends, go visit, make a phone call. Your voice is a gift to those that Love you.
1 Point for each category - Max 5 per day
Complete ALL Phases receive 5 point Bonus per day.
MAX daily points10 points per day (3 days 30 points)
Friday H 1, E 1, A 1 (Pistol), R 1, T 1, Bonus 5, =10 Total
Saturday H 1, E 1, A 1 (Glute Lift n' Cross) R 1, T 1, Bonus 5, =10 Total
Sunday H 1, E 1, A 1 (Mountain Climber Slides), R 1, T 1, Bonus 5, = 10 Total
Total Challenge Points: 30 Points!
Wednesday, February 09, 2011
Write it Wednesday Blog:
Approaching 6 weeks into this challenge and I just want to throw myself on the floor and burst into a tantrum like a 2 year old ! Despite my efforts at fitness, nutrition, and hydration...I just can't find that combination of what my body is comfortable with to let go of anything! Regardless what I change up it remains very comfortable with staying steady! Nothing new really, for over a year now I gain a couple, lose a couple, continue wearing the same pants etc., etc! That's just something that I am not willing to accept yet!!
If I said it's not, on occassion, frustrating to be doing things right, participating, forging forward, pushing outside the comfort zone and seeing nothing come of it while those around me ARE I'd be Lying! But rather than let it kick me in the teeth, I'm kicking back, and not on the couch either! I refuse to let numbers, digital, measurement, sizes or otherwise, play with my motivation or determination! 2011 is still the year I will see my goal weight!
While everything may seem in perfect order, it never is...there's always room for progress!! There are things I know I can improve on so here's the deal...
I can eat breakfast earlier instead of not get around to the first meal of the day until around 9! That's far too long to wait since I Rise N' Shine about 6:30!
I can also get a jump on water for the day drinking a glass before breakfast! I don't have issues with drinking too little, but my morning coffee has always come first!
I can exercise earlier! By no means will I be flying out of bed and hitting the equipment, but having workouts completed before noon would be a huge accomplishment for me! This is not going to be easy, I repeat NOT!!! I may just need the Pixie Police to cuff me to the treadmill for a while to make this happen and become habit!
On the exercise subject...I will not allow myself to get all "Maniac Minute" crazy again! Been there, done that, doesn't work, weight comes back, unless you are willing to put in extreme minutes for the rest of your life! I'd rather have a nice balance and variety of sustainable "lifestyle" minutes and see smaller losses that are going to stick around!
What I can and will bring back from my "crazy" days is the goal jar...1 cent for each minute of exercise I complete daily! Worked like a charm, even though it doesn't seem like much, the visual alone was worth it's weight in gold! This time... I'm upping the stakes and will reward myself an extra 10 cents daily for eating breakfast within an hour of waking and 25 cents for completing exercise before noon! At challenge end I'll find something to reward myself with based on the amount of money I've earned!
So...While kicking and screaming has been frustrating to this point, it's also made me dig a bit deeper! I'm gonna continue the next 6 weeks the same but be...Kicking it up with some new habits and Screaming positive thoughts when things don't seem Rainbows and Rah Rahs!
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