Monday, February 28, 2011
Today is the last day of the month. Summarize what you have accomplished since the start of the challenge. Whether you simply state the number of days you got in a workout, or if you get very specific- give me your take on a progress report that you would issue to yourself.
--PROGRESS REPORT - Feb 28, 2011--
Overall, I think I did AWESOME this month. I broke through my plateau. I did cardio 20/28 days and ST 18/28. I was consistent with my ST & PT exercises and increased my stretching.
ADVICE TO SELF: Start ST early in the day so I don’t get lazy in the PM when I’m tired and don’t feel like doing a whole workout. Put up visual motivators as to why ST is important to me.
Report in for February 25-27:
SUMMARY: I already reported here: www.sparkpeople.com/mypage_public_jo
Monday, February 28, 2011
B2W MISSION THREE
Since Monday, how many days did you manage to squeeze in a workout?
Approximately how much time did you spend working out since Monday morning?
- (Counting stretching and low-intensity exercise that didn’t *quite* get me into my THR zone) 485 MINS
What kind of activity did you spend most of those minutes doing?
- CARDIO for about ½ the time
What moment were you MOST proud of? Did you have a chance to post proof of it?
- Being able to do a set on the biceps curl machine at 38 pounds for the first time! Posted a pic of Thursday’s Fitness Tracking page on my Mission Two blog: www.sparkpeople.com/mypage_public_jo
Mission Three - Friday - Sunday (2/25-2/27)
Choose ONE area to workout this weekend that is NOT the one you worked out last weekend. Choose from UPPER BODY, LOWER BODY or CORE. If you want to do a total body workout this weekend, that's cool- but try to put emphasis on one of those three. Do TWO workouts this weekend for this - this should only take you 45 minutes to two hours total for the whole weekend.
**Lower Body** (approx 45 mins total)
7x15 Standing Calf Raises
3x12 (each leg) Single Leg Standing Calf Raises
3x15 Seated Hamstring Curls, 65 lbs
3x15 (each leg) Glute Isolator (i.e. donkey kicks), 40 lbs
3x15 (each leg) Standing Hip Adductions on machine, 70 lbs
3x20 (each leg) Lying Hip Adductions
3x15 (each leg) Standing Hip Abductions on machine, 50 lbs
3x20 (each leg) Lying Hip Abductions
3x20 (each leg) Prone Hip Extensions
3x20 (each leg) Straight Leg Raises on propped arms
3x20 (each leg) Standing Straight Leg Raises
If you are due for a rest day- make it a rest day that counts! Use your rest day to relax, get organized and center your motivation and determination. Spend time reading a fitness magazine, practicing cooking new dishes, washing all your workout wear or if you want to workout anyway- then ENJOY IT!
- Kind of…I pre-tracked some food for the following day and thought about what I want to do for my vision collage. Mostly it was just a mental health day, though.
Try to get in AT LEAST 30 minutes of cardio and 10 minutes of stretching this weekend!
120 mins cardio + 30 mins stretching
Monday, February 21, 2011
family’s hard candy- nope
cheese curls- nope
dried fruit- nope
popcorn- (don’t consider this a “bad food” in and of itself, but I ate too much of it, so…) yes
my peppermint candy- yes, but stuck to approx 1 serving (60 cals)
As an aside, it’s funny how the situation can dictate whether you view something as a temptation or not. My uncle bought the *exact same* bag of dried fruit (same brand, size, contents) today that I brought with me for my trail mix. I’ve been totally awesome with portioning mine out and haven’t been tempted to overeat it at all—then again, I keep it out of sight because it’s soo easy for me to overeat dried fruit—until he bought his bag and everyone else was eating indiscriminately. Then I wanted to shove a couple handfuls down my gullet.
Monday, February 21, 2011
B2W Friday - Sunday Missions!
This Weekend, MAKE ME **COMMIT**.
1. If you have not taken your before picture (if you are brave enough to take one) or you measured yourself or any of the other things you know you should do because you said you would... DO THEM.
- I already added my before pics to the B2W team and to the entry card on my blog.
2. This is about getting outside of your comfort zone and sometimes that means knowing a little more about yourself instead of choosing not to know. Knowledge is power, if you don't believe me... ask PBS.
Go HERE: www.sparkpeople.com/myspark/nutrition_edit
.asp and add some nutrients to track daily. If you aren't getting enough of what you NEED in order to lose weight, then how can you lose weight? if you aren't getting what you NEED to go faster or get stronger, then how can you go faster or get stronger. It's math people! Let's be smart, not ignorant!
Tell us what new thing(s) you are tracking in your food tracker!
- I added Vitamin A
3. MISSION ***PICK ONE***
Find which category you chose to start with and read the directions below!
This weekend- your MISSION is to:
1. count how many sit-ups (or crunches) that you can do. You want to find out your MAX! This is your limit- the one you cannot break through. Find out! I double dog dare you!
- I eked out 53 crunches before my form became ~seriously~ compromised.
2. find a new workout. If you have one that is working for you- do it THIS WEEKEND. If you don't have one- you can put together several of the sparkpeople workouts depending on what equipment you have. OR you can grab one out of a magazine, get recommendations from a friend, try a DVD you haven't started yet- but do a core workout THIS WEEKEND..... AND..... prove that you did it. Whether its a cameraphone pic of yourself or a professional photoshoot of your heart monitor, I don't care. Hell you can get a note from your trainer saying it was done for all I care. if you have no access to a camera - then write what you did and tell us about the experience.
DUE MONDAY MORNING.
- I did the Zumba Flat Abs DVD
(trying to take a pic of myself doing a standing oblique crunch)
4. have a multi-faceted plan. Pick the **ONE** that you usually AVOID and follow the corresponding instructions. We need to get uncomfortable in order to make a difference.
E) Agility Training (Put some obstacles around your backyard or sidewalk/driveway/street/field/roof and time yourself, seeing how fast you can jump side to side and maneuver around everything. You have no idea how much more awake your brain and body will be for the rest of the day)
- I didn’t time because both my stopwatches are at home—and I’m not—but I practiced the following drills for a total of approx. 15 mins:
Hop Scotch Drill
Lateral Feet Drill
5. Motivation Maintenance (fun stuff)
choose **ONE** of the following:
WRITE A LETTER TO YOURSELF DESCRIBING HOW FAR YOU HAVE ALREADY COME
- I typed a 2 page letter to myself. And I’m not embarrassed to admit that I totally teared up on several occasions while drafting it.
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