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My 12-Week Plan for Success!

Friday, April 27, 2012



My 12-Week Plan for Success includes the following goals:



SPECIFIC GOAL - Weight from 163 to 145 - down 18 lbs.



MEASURABLE GOAL: 18 lbs. (1/3 of my overall weight loss)



ATTAINABLE GOAL - 1.5 lbs a week



REALISTIC GOAL - Reduce food intake by 300 calories a day (from 1500 to 1200); increase exercise to 40 minutes daily to burn 400 calories = Total: 7 days at 1200 calories intake + 400 calories burned in 6 days exercise....4,500 calories = 1.5 pounds a week gone!



TRACKABLE GOAL - Keeping a careful eye on what I eat with Sparkpeople's Nutrition Tracker and doing a fitness video I found that is exactly 40 minutes long, I believe I can do this!

Some helps might be:
1) getting a friend to oversee my nutrition tracker
2) exercising the first part of the day to get it done right away
3) blogging my progress













  
  Member Comments About This Blog Post:

FITB4-40 5/2/2012 3:21PM

    emoticonBest of luck to you!



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YARAAMON 5/1/2012 1:27AM

    I wish you good luck

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~ELLE~ 4/27/2012 8:32PM

    Great goals! You can do it!

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SHERA8805 4/27/2012 7:27PM

    Great Plan

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TRUNKJUNK 4/27/2012 5:53PM

    Kristine your blog is so cute and your plan definitely seems doable. I'm wishing you success. Pink Vikings Row Hard!

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BRANDIA03 4/27/2012 5:13PM

    Looks like an attainable goal. You can do this!

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24/7 Gym - Week FIVE - Still going strong!

Wednesday, May 11, 2011

JUST realized that the 24/7 Gym provided a weekly template. I thought I had to post everything. Although there have been no recent blogs about my gym activity, I've been consistent with the Gym nonetheless. It was one thing I purposed to do if nothing else. There have been days I've had to make up some options, but so far, we're current! One thing I'm noticing? I'm starting to REALLY enjoy it! I never thought the day would come when I would look forward to exercising so much!



Week #5
Wednesday: 24/7 Gym Options 1,2 & 3 Complete! Participated in JAM Wednesday!
Thursday:
Friday:
Saturday:
Sunday:
Monday:
Tuesday:

  
  Member Comments About This Blog Post:

FRISKY120276 5/13/2011 3:03PM

    Great job!!! That is AWESOME!!! :)

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REAL_FOOD 5/12/2011 9:26PM

    Good for you! I'm still streaking, but I rarely visit the gym outside of our JAM day. I do like it when I'm housebound and I need to do SOMETHING to stay on the streak.

Good for you, Kristine!!

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GRACIEC 5/12/2011 12:23AM

    You know, I was going to do the 24/7 Gym every day and I never got it going except on Jamming days! I think I'm going to follow your lead! You're doing great!


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24/7 Gym - Week 2 Complete!

Tuesday, April 26, 2011

Completed 24/7 Gym Week Two. Some days over the Easter weekend I was not able to post. Back to being more diligent.....

  


WEEK TWO/Day Nine

Friday, April 22, 2011

My dear husband's day off! Made a pretty nice breakfast for them of Texas french toast, watermelon, and ham. Me? Probably the most delicious eggs I've ever made with a little cottage cheese, ham, and spinach. Not quite like Texas french toast - but far few calories I believe! Feeling none less worse for ware. " )



OPTION 1: 1 set of 10 - Done!

Single Leg Circle
Standing Abduction
Standing Adduction
Cardio: 1 minute Jump Rope

OPTION 2: 2 sets of 10 - Done!

Calf Raises With Wall
Wall Squats
Forward Lunges
Cardio: Two footed Hop for 1 minute

OPTION 3: 2 sets of 15 - Done!
Curtsy Lunge/Lateral Raise
Squat with KickBack
Single Leg Bridge Ups
Cardio: Knee lifts for 1 minute

  


Week One/Days Seven & Eight

Thursday, April 21, 2011

Just popping in recording 24/7 Gym for yesterday and today!

TUESDAY

OPTION 1: 1 set of 10 - Done!
Classic Wood Chop (may use dumbbell, medicine ball, book, etc…or nothing)
Bridge Ups
Modified Side Plank, held for 30 sec., repeated twice
Cardio: Standing Mountain Climbers x 1 minute

OPTION 2: 2 sets of 10 - Done!
Crunches
Banana, held to the 40 count, done 4 times
Arm/Leg Reach
Cardio: Knee lifts for 1 minute

OPTION 3: 2 sets of 15 - Done!
Airplane Pose
Standing Back extension
Modified Seated Balance on Board (or floor)
Cardio: Jump rope for 1 minute, repeated once

WEDNESDAY

OPTION 1: 1 set of 10 - Done!
Dumbbell Hammer curls
Dumbbell Shrugs
Dumbbell Lateral Raises
Cardio: 1 minute walking/jogging in place

OPTION 2: 2 sets of 10 - Done!
Front Raises
Smash Down
Alternating Overhead Presses
Cardio: 1 minute of butt kicks

OPTION 3: 2 sets of 15 - Done!
Wall Sit with Dumbbell Bicep Curls
Dumbbell Flys
Dumbbell Chest Press
Cardio: 1 minute of Jumping Jacks


  


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