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GOING-STRONG's Photo GOING-STRONG Posts: 5,489
11/2/14 5:04 P

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Here is a free link to the full plate diet which advocates eating more fiber, drinking more water and eating only until you are full. Pretty sensible stuff. Check it out :-)

www.utexas.edu/student/housing/pdfs/fullpl
atedietbook.pdf


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
7/26/14 11:15 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Name: Rhonda
BLC25 Weight Loss Goal: 6.8 lbs
Height (without shoes): 5'4"

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Initial Weigh In: 4/30 - 141.8 emoticon
Week 1 weigh in: 5/7 - 142.4 emoticon emoticon
Week 2 weigh in: 5/14- 141.6 emoticon emoticon
Week 3 weigh in: 5/21 - 141.9 emoticon emoticon
Week 4 weigh in: 5/28 - 143.6 emoticon emoticon
Week 5 weigh in: 6/4 - 141.2 emoticon emoticon
Week 6 weigh in: 6/11 - 140.2 emoticon emoticon
Week 7 weigh in: 6/18- 139.8 emoticon emoticon
Week 8 weigh in: 6/25- 139.7 emoticon emoticon
Week 9 weigh in: 7/2 - 140.0 emoticon emoticon
Week 10 weigh in: 7/9 - 140.9 emoticon emoticon
Week 11 weigh in: 7/16 - 140.7 emoticon emoticon
Week 12 FINAL WEIGH IN: 7/23 - 140.5

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 1
Wednesday or Thursday TNT: emoticon
Weekend Challenge: emoticon 825 points
Tuesday - LCW: emoticon 65 min on Tuesday

Weekly FM Goal: 300+
W - 60 Th - 00 F - 60 S - 40 S - 40 M - 55 T - 65 Actual Weekly Total - 320
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 2
Wednesday or Thursday TNT: emoticon
Weekend Challenge:emoticon 790 points
Tuesday LCW: emoticon 50 minutes - sweaty spin class!

Weekly FM Goal:300+
W - 60 Th - 00 F - 00 S - 65 S - 180 M - 50 T - 220 Actual Weekly Total - 575
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 3
Wednesday or Thursday TNT: emoticon
Weekend Challenge:95 points emoticon
Tuesday: LCW: emoticon
Weekly FM Goal:300+
W - 60 Th - 40 F - 60 S - 50 S - 60 M - 50 T - 230 Actual Weekly Total - 550
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 4
5/21 or 5/22 - Wednesday or Thursday TNT: emoticon
5/23 -26 Weekend Challenge: 160 points emoticon
5/27 - Tuesday LCW: 60 Minutes emoticon
Weekly FM Goal:
W - 60 Th - 60 F - 50 S - 40 S - 60 M - 60 T - 00 Actual Weekly Total - 330
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 5
5/28 or 5/29 - Wednesday or Thursday TNT: emoticon
5/30 - 6/2 Weekend Challenge:150 points emoticon
6/3 - Tuesday LCW:emoticon 110 minutes
Weekly FM Goal:
W - 90 Th - 40 F - 60 S - 60 S - 60 M - 50 T - 110 Actual Weekly Total - 470
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 6
6/4 or 6/5 - Wednesday or Thursday TNT: emoticon
6/6- 6/9 Weekend Challenge: 175 points emoticon
6/10 - Tuesday LCW: 45 minutes emoticon
Weekly FM Goal:
W - 60 Th - 50 F - 60 S - 60 S - 60 M - 45 T - 45 Actual Weekly Total - 380
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 7
6/11 or 6/12 - Wednesday or Thursday TNT: emoticon
6/13 -16 Weekend Challenge: 700 points! emoticon
6/17 Tuesday LCW: 120 minutes emoticon
Weekly FM Goal:
W - 180 Th - 50 F - 50 S - 60 S - 60 M - 50 T - 120 Actual Weekly Total - 570
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon
Week 8
6/18 or 6/19 - Wednesday or Thursday TNT: emoticon
6/20 - 23 Weekend Challenge:8 blackjacks for me! emoticon
6/24 - Tuesday LCW: 40 min running and 50 min ST for total of 90 min emoticon
Weekly FM Goal:
W - 90 Th - 50 F - 55 S - 60 S - 60 M - 45 T - 90 Actual Weekly Total - 450
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 9
6/25 or 6/26 - Wednesday or Thursday TNT: emoticon
6/27- 30 Weekend Challenge: 425 points emoticon
7/1 - Tuesday LCW: 45 minutes emoticon
Weekly FM Goal:
W - 60 Th - 50 F - 55 S - 60 S - 60 M - 45 T - 45 Actual Weekly Total - 375
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon
Week 10
7/2 or 7/3 - Wednesday or Thursday TNT: emoticon
7/4 - 7 Weekend Challenge: emoticon
7/8 - Tuesday LCW: emoticon 110 minutes
Weekly FM Goal:
W - 55 Th - 50 F - 50 S - 60 S - 60 M - 50 T - 110 Actual Weekly Total - 435
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 11
7/9 or 7/10 - Wednesday or Thursday TNT: emoticon
7/11 - 14 Weekend Challenge: emoticon 530 points
7/15 - Tuesday LCW: emoticon 140 minutes
Weekly FM Goal:
W - 60 Th - 50 F - 60 S - 60 S - 60 M - 50 T - 140 Actual Weekly Total - 480
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 12
Wednesday or Thursday TNT: emoticon
Weekend Challenge: emoticon 200 points
Tuesday LCW: emoticon 50 minutes
Weekly FM Goal:
W - 95 Th - 50 F - 60 S - 35 S - 60 M - 50 T - 50 Actual Weekly Total - 400
emoticonemoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

MEASUREMENTS
04/30: Chest~39 Arm~11.5 Waist~32.5 Hip~39, Thigh~21.5 Calf~ 15 emoticon
05/28: Chest~, Arm~, Waist~, Hip~, Thigh~ , Calf~ no change emoticon
06/25: Chest~, 39 Arm~, 11.25 Waist~, 32 Hip~, 38.5 Thigh~ 21.25 , Calf~ 14.5 emoticon
07/23: Chest~38.5, Arm~11.5, Waist~33, Hip~38, Thigh~21.5 , Calf~ 14.5

Edited by: GOING-STRONG at: 8/2/2014 (22:48)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
6/8/14 11:41 P

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CONGRATS to our Week 5 TNT Participants! You are all getting STRONGER!

CFMOSS
AHARRIS02
GOING-STRONG
AMAZINGAMY14
CRAFTYMOM2
EMWILLBEHEALTHY
HELMTGRL
ITSASUNNYDAY
JJ4493
JUSTTRIING
KIEFERSCOUSIN
ME_B4_INSANITY
MY9STONEJOURNEY
NEXT70
PATLOW
SCARLETTHEATHER
SUNRISEDANCER
TXTECH94
TROPICGAL

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/28/14 8:32 P

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CONGRATS to our Week 4 TNT Participants! Way to Go and GREAT JOB!

AHARRIS02
GOING-STRONG
AMAZINGAMY14
CRAFTYMOM2
EMWILLBEHEALTHY
HELMTGRL
ITSASUNNYDAY
JOYCRN
JUSTTRIING
KIEFERSCOUSIN
ME_B4_INSANITY
MY9STONEJOURNEY
NEXT70
PATLOW
SCARLETTHEATHER
TXTECH94
TROPICGAL

I also want to recognize our Teammates that have participated in TNT for ALL FOUR WEEKS so far. Great Streak!

CFMOSS
GOING-STRONG
AMAZINGAMY14
EMWILLBEHEALTHY
HELMTGRL
JOYCRN
JUSTTRIING
KIEFERSCOUSIN
NEXT70
PATLOW
SCARLETTHEATHER
SONGBIRDHEATHER
SUNRISEDANCER
TXTECH94
TROPICGAL

I have also uploaded the latest video demonstrating donkey kicks / variations. Sort of corny but hope you find it helpful.

youtu.be/RKYOkY4yfao

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/28/14 8:06 P

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link to my latest video with donkey kick variations

youtu.be/RKYOkY4yfao

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/28/14 3:41 P

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Hi Team!
Today we are starting Week 5 of the BLC-25 challenge.... can be believe it? Time is sure flying and it is now time to take and post your 2nd set of body measurements in your personal tracker. If you have been consistently doing your TNT at least a few times a week you should see some results in inches lost.

I will be posting a short video later today on donkey kick variations so stay tuned for that. Also, in case you have misplaced your TNT worksheet a link to print a copy is posted below. emoticon

docs.google.com/file/d/0BxlegA44y1e_aVZKcz
lFU0pPeDg/edit



emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/26/14 9:54 A

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Morning Team.. and Happy Monday!
I came across a graphic that I thought was pretty interesting so wanted to share it. It is a graphical guide to conversions (teaspoon, tablespoon, etc) that could come in handy in a pinch. I'm going to print it off and tape it on the back of a cabinet door. Enjoy.

www.pinterest.com/pin/312155817893302307/

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/7/14 8:56 P

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Hi Seals! We are officially starting our 2nd week of BLC-25 today and I want to give a shout out and a big Congratulations to all of our Week 1 TNT participants.

CFMOSS
AHARRIS02
GOING-STRONG
AMAZINGAMY14
EMWILLBEHEALTHY
GLORYLIGHT1957
HELMTGRL
ITSASUNNYDAY
JJ4493
JOYCRN
JUANSGUERA
JUSTTRIING
KIEFERSCOUSIN
MY9STONEJOURNEY
NEXT70
PATLOW
SCARLETTHEATHER
SONGBIRDHEATHER
TXTECH94
TROPICGAL

If you participated in TNT and are not listed please let me know so I can make the correction and a emoticon should be posted in your tracker.

The goal this week will be to continue the 12 week program .....and if you can add a little more weight or a few more reps. Only do this if you are able to maintain good form.

If you need to print off a copy of the program sheet just click on the link below. If you weren't able to participate last week... no problem... just get started this week and do what you can. Participation is what we are looking for... not perfection. If you aren't able to do all the exercises it is okay... and it still counts!

docs.google.com/file/d/0BxlegA44y1e_aVZKcz
lFU0pPeDg/edit


emoticon

I have posted a new YouTube video discussing the plank and demonstrating a few variations.

Here is the video link.

www.youtube.com/watch?v=8TMcPjyH33c

The plank is an excellent exercise and is a great core strengthener. There is an entire "plank a day" following out there if you want to join in on the daily fun. People plank all over the World and you will find all sorts of vacation photos taken with people planking. Did you see on the news last week that a teen girl in Boulder, CO set a World Record by planking for 80 MINUTES! Can you imagine? Unbelievable!

emoticon

Hope you all have a great week and keep up the good work. This is Rhonda, your Tone 'n Tighten Coach and I'm GOING-STRONG!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon



Edited by: GOING-STRONG at: 5/7/2014 (21:02)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
5/6/14 3:32 P

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BLC-25 Goals

1) Lose at least 6-7 pounds and get back into a more comfortable weight range.
2) Increase my monthly running mileage so that I can do a Half Marathon this Fall
3) Increase running speed.. since my surgery in Jan I need to work on building back up.
4) Increase my strength and stamina using the 12 week TNT program.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/29/14 2:01 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon


Greetings! Wanted to share this program with you that I mapped out for my Scarlet Seals Spark team. I'm the TNT (Tone 'n Tighten) Coach for our group and encourage the team to do regular strength training. Check out my program (link below) and if you are so inclined, you can watch the youtube video before it goes viral. hahahha
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emoticon

The 12 week program that includes exercises that will tone and tighten the entire body. Many of the exercises require no special equipment. If you do not have access to dumb bells; you can use a resistance band or get creative using other items you already have around the house. Some people use canned food or old milk jugs filled with water for weights.

Print off the chart and track your weekly progress noting the reps and weight you used. If you are unable to do all of the exercises, just do what you can. I guarantee if you follow the program, you will see positive results. Personally, I do the exercises in the evening while watching TV with the hubby. It gives him great entertainment... lol

docs.google.com/file/d/0BxlegA44y1e_aVZKcz
lFU0pPeDg/edit


emoticon

If you are so inclined you can check out a YouTube video that I put together. It is a short 3 minute video demonstrating a few push-up variations. My production team and hair and make-up people didn't make it to town so you will have to give me some slack. Also, when I watched the video I had to laugh as my form isn't all that great. I recommend that you try and keep your butt down a bit more lol. emoticon

Here is the video link.

www.youtube.com/watch?v=mahEzvVRqIU&featur
e=youtu.be


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

I'm planning on trying to do a new video weekly with demonstrations of the various exercises and modifications that can be done. A friend recommended that I add a tag line so I'm thinking of using this one. Let me know what you think.

"This is Rhonda, you Tone 'n Tighten Coach and I'm GOING-STRONG!"


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/28/14 12:46 A

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Test of You Tube Video link
www.youtube.com/watch?v=mahEzvVRqIU&featur
e=youtu.be


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/27/14 11:13 P

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As a member of SparkPeople, I'm sure you have been exposed to the importance of Strength training. Strength training fights the loss of muscle and bone mass and is a component of fitness that will serve you well as you age.

Everyone can benefit from regular consistent strength training. It can be done at the gym, or at home and doesn't take a lot of fancy equipment to be effective. Resistance bands, balance balls, hand weights, and just your own body weight can be effectively used.

This round we will be doing a variety of basic exercises that will strengthen your entire body. The series includes 12 different exercises that can be modified depending on your individual fitness level. Our goal will be to do each of the exercises 4 times a week... you get to decide the days based on your schedule. I recommend that you select and do 6 exercises one day and the remaining 6 exercises the following day. Depending on how many reps and sets you complete; you should be able to do this in 10-15 minutes a day.

Many of the exercises require no special equipment. If you do not have access to dumb bells; you can use a resistance band or get creative using other items you already have around the house. Some people use canned food or old milk jugs filled with water for weights.

Print off the chart and track your weekly progress noting the reps and weight you used. If you are unable to do all of the exercises, just do what you can. I guarantee if you follow the program, you will see positive results. To receive credit for your weekly TNT participation, put a emoticon emoticon in your tracker.

During the course of the 12 week program, you will also be taking body measurements. Along with the strength you gain, you will see inches lost. Track measurements in your personal tracker. (template for this is at the bottom of your tracker)

Okay... ready to get started? Let's do it! Click on the link below and print off your progress chart. The chart also includes hyperlinks that you can click if you need additional instruction or want to see a demonstration.

docs.google.com/file/d/0BxlegA44y1e_aVZKcz
lFU0pPeDg/edit



emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon







Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/24/14 10:26 P

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Want to make sure this link works before posting to team page.

docs.google.com/file/d/0BxlegA44y1e_MmlkMF
JHMU1oV3c/edit


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/24/14 4:44 P

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Finished up my TNT spreadsheet. Now to see if the link actually works!

drive.google.com/file/d/0BxlegA44y1e_aVZKc
zlFU0pPeDg/edit?usp=sharing


Edited by: GOING-STRONG at: 4/24/2014 (16:46)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/15/14 10:42 P

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Heading to AZ in the morning... woot woot! Even though I am excited to go, we still have so much to do with the house. Eight doors that need painting... lots of work in the yard, interior paint touch up and then there is all the stuff to sort, donate, sell, organize, etc. I have enough to keep me busy for years I am sure!

Today, I did spray FOUR containers full of weed killer. Did all along the driveway, some of the circle planting area (flagpole) and then spots around the house and down the path. We trimmed the hedge a few weeks ago and there are lots of black berry bushes growing inside so carefully sprayed some of those. When we get back next month it will be interesting to see if the spray did the trick. We still need to clean up the trimmings that are just laying next to the trailer and then trim the hedge on the neighbors side.

Went to the gym this morning. I sure can tell I'm carrying a few extra pounds. We did strength training with 3 sets of 12 using heavier weights. I felt strong on most everything except the push-ups. Just need to keep working on those.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
4/8/14 6:40 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Name: Rhonda
BLC24 Weight Loss Goal: 129
Height (without shoes): 5'4"

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
January 15th Initial Weigh-In: 136.9
Week 1 - January 22nd Weigh-In:135.7
Week 2 - January 29th Weigh-In: 136.4
Week 3 - February 5th Weigh-In: Excused Medical
Week 4 - February 12th Weigh-In: 138.6 (still swollen / retaining water from surgery)
Week 5 - February 19th Weigh-In: 137.4
Week 6 - February 26th Weigh-In: 137.0
Week 7 - March 5th Weigh-In: 138.1
Week 8 - March 12th Weigh-In: 136.1
Week 9 - March 19th Weigh-In: 138.1
Week 10 - March 26th Weigh-In: 139.2
Week 11 - April 2nd Weigh-In: 137.9
Week 12 - April 9th Weigh-In:

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 1
emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon
1/15 or 1/16 - Wednesday or Thursday TNT:
Choice workout (20/20) + Warmup (5/5) + Stretching (5/5)= Total (30/30)
emoticon
1/17 - 1/20 - Weekend Challenge:
Total: ( 400 / 500 )
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1/21 Tuesday - LCW:
emoticon
Weekly FM Goal:
W - 60 Th - 80 F - 60 S - 60 S - 55 M - 30 T - 50 Actual Weekly Total - 395
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Week 2
emoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticonemoticon
1/22 or 1/23 - Wednesday or Thursday TNT:
Choice workout (20/20) + Warmup (5/5) + Stretching (5/5)= Total (30/30)
emoticon
1/24-1/27 Weekend Challenge:
400 points
emoticon
1/28 Tuesday LCW:
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Weekly FM Goal:
W - 60 Th - 50 F - 80 S - 60 S - 60 M - 50 T - 50 Actual Weekly Total - 410
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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Week 3

1/29 or 1/30 - Wednesday or Thursday TNT:- Excused (Medical)
1/31-2/3 Weekend Challenge:- Excused (Medical) Did manage to get 25 points!
2/4 Tuesday: LCW:- Excused (Medical)
Weekly FM Goal:
W - 00 Th - 00 F - 00 S - 00 S - 00 M - 00 T - 00 Actual Weekly Total - 000
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 4

2/5 or 2/6 - Wednesday or Thursday TNT: Excused (Medical)
2/7- 10 Weekend Challenge: - 60 points
emoticon
2/11: Tuesday LCW: Excused (Medical)
Weekly FM Goal:
W - 00 Th - 00 F - 00 S - 00 S - 00 M - 00 T - 00 Actual Weekly Total - 000
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 5

2/12 or 2/13 - Wednesday or Thursday TNT: Excused (Medical)
2/14-17 Weekend Challenge:- 60 points
2/18 - Tuesday LCW: Excused (Medical)
Weekly FM Goal:
W - 00 Th - 00 F - 00 S - 00 S - 00 M - 00 T - 00 Actual Weekly Total - 000
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 6

2/19 or 2/20 - Wednesday or Thursday TNT: Excused (Medical)
2/21-24 Weekend Challenge:125 points
2/25 - Tuesday LCW: Excused (Medical) - 90 minutes
Weekly FM Goal:
W - 00 Th - 00 F - 00 S - 00 S - 00 M - 00 T - 90 Actual Weekly Total - 90
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 7

2/26 or 2/27 - Wednesday or Thursday TNT: - 20 Points
emoticon
2/28-3/3 Weekend Challenge:- 45 points
3/4 - Tuesday LCW: - 50 minutes
Weekly FM Goal:
W - 00 Th - 40 F - 30 S - 30 S - 30 M - 30 T - 50 Actual Weekly Total - 210
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Week 8

3/5 or 3/6 - Wednesday or Thursday TNT: 30 points
emoticon emoticon
3/7-10 Weekend Challenge: 80 points
emoticon emoticon
3/11 Tuesday LCW: 180 Minutes
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Weekly FM Goal:
W - 55 Th - 50 F - 35 S - 40 S - 40 M - 50 T - 180 Actual Weekly Total - 450
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Week 9

3/12 or 3/13 - Wednesday or Thursday TNT: 58 points!
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3/14-17 Weekend Challenge: 450 points
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3/18 - Tuesday LCW: = 50 Minutes
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Weekly FM Goal:
W - 180 Th - 50 F - 45 S - 45 S - 40 M - 45 T - 50 Actual Weekly Total - 405
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Week 10:
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3/19 or 3/20 - Wednesday or Thursday TNT: 30 points for me this week
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3/21- 24 Weekend Challenge: 25 points
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3/25 - Tuesday LCW:
Weekly FM Goal:
W - 60 Th - 0 F - 0 S - 40 S - 40 M - 50 T - 50 Actual Weekly Total - 240
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Week 11
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3/26 or 3/27 - Wednesday or Thursday TNT: - 12 points
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3/28-31 Weekend Challenge:- 105 points
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4/1 - Tuesday LCW: - 140 minutes (Strength Training / Garden and Yard Work)
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Weekly FM Goal:
W - 60 Th - 45 F - 40 S - 40 S - 45 M - 45 T - 140 Actual Weekly Total - 415
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Week 12

4/2 or 4/3 - Wednesday or Thursday TNT: 30 points
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4/4-7 Weekend Challenge:
Total (800/1400)
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4/8 - Tuesday LCW:
50 minutes
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Weekly FM Goal:
W - 60 Th - 50 F - 40 S - 45 S - 50 M - 50 T - 50 Actual Weekly Total - 345
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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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4/7/14 11:17 P

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How did I do today? Well on a scale of 1-10 (1 being the worst.. 10 perfect) I would give myself a 7. I ate more granola at breakfast than I should have, I had fries, a few croutons, and oreo pieces at work, and at home had some peanuts. Other than that, I ate in range. I did a 50 minute spin class this morning and am pleased that I don't seem as sore as usual. Maybe... just maybe one of these days I will be back to normal. When I drop things at work it is still difficult to pick things up off the floor. Just not all that flexible.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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4/7/14 12:24 A

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My eating has been pretty bad this past week... starting last Wed. It is a bit better now but not perfect by any means. Today I snacked on fries, tots, oreos, nuts and had too much granola at breakfast. Other than that my meals were okay... also did 4 mile run this morning so that was positive. I'm sure all the turmoil with DB has been part of the problem. When things are out of your control my eating is the same!

Managed to do 32 elevated PU's this morning so that was also positive.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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4/3/14 11:31 P

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Not a good eating day for me at all...actually a disaster. After having popcorn at the movies yesterday I have been on a big food fest. Really need to get my head back on straight.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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4/2/14 7:46 P

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Yesterday was a very productive day. I had two priorities for my two days off. #1 - Get the front planting area planted with the new shrubs (heather), put down the weed guard, bark dust. and yesterday I got it done. In addition, DH helped with some general clean-up using the blower around the rocks. Next week if it is nice I would like to do more barking and some weed killer around the blacktop... and trim the blue bushes on the S side of the house. #2 - Get the office expenses finalized for taxes. I HATE that project... got it done today.

Having more issues with DB and it is heartbreaking. K/S had to go file for a restraining order. K has to appear before a judge tomorrow. The harassment is just awful and now he is threatening to break into the condo.

On the exercise front... doing okay. J is back in town and tomorrow if it is nice we are going to walk up to the column after work. I also will try and get to WW and get the April weigh-in out of the way. We will see how things go.

Posted my weight this morning at 137.9... down 2 pounds in the last week. It seems like it should be MUCH more but it is going in the right direction.

Now to fix dinner.. pork chops, rice and veggies. Going to the movies afternwards to see Noah.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/31/14 10:26 P

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Today is Monday. Woke up early again (5:30ish) .. not sure why. Had normal breakfast then off to the gym for spin class. Having issues with my right leg and bothered me to sit on saddle in certain positions. Continued to have twinge pain all day. Will certainly be happy when all this stuff is healed.

Work was a bust today. Everyone pretty surprised how slow it was and left before 3:00pm. Hope it gets busier or I won't be working on Thurs. Have tomorrow and Wed off and two projects I want to complete are tax work and getting plants in the ground next to the front door.

Renters all moved in and things are going well in that department.

Eating in line... continuing to track and no nibbling on fries, croutons and what not. Haven't lost much and am hoping to see scale smile tomorrow or I'll be up for the month. Keeping fingers and toes crossed.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/30/14 10:56 P

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Sun was shining this morning so was able to go for a run. It was slow... but still a little faster than earlier this week.

Had a busy day at work. I am tracking what I eat in my "black book" and it is keeping me from nibbling. Had an apple for snack, split pea soup for lunch and grilled chicken with salad and quinoa for dinner. Came home and had applesauce/berries for dessert.... oh also had a glass of Cabernet :-)

Working tomorrow. Things are busier so I'm back to 5 days a week. Hopefully will be a decent day.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/30/14 12:24 P

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Nice Sunshine this morning... was able to get out for a run... my 2nd. Did 3.4 miles and averaged 5 sec/mile faster. Not much better but every little bit that is improvement is a step in the right direction. Now shower and off to work I go.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
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3/29/14 11:38 P

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Today is Saturday. Weighed... no change from yesterday. I would have liked to try and run again but it was absolutely POURING out... so upstairs to the elliptical again. I did a hard work-out for 30 minutes alternating between 3/4 in one minute intervals. Made it to 2000 steps in 30 minutes with 13 seconds to spare (yesterday it was 12 seconds to spare lol). Then 5 minute cool-down followed by push-ups (31 to failure) 50 crunches and 10 shoulder to overhead press with 10 pound weights. Showered then off to work.

Took an apple for snack with split pea soup (homemade) for lunch. Added a packet of saltines. For dinner I ordered a garden burger (no bun) and got a veggie grain burger instead. whoopsie... I ate it! Had a small green salad from the veggies and a side of quinoa salad which was wonderful!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/28/14 9:31 A

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Weight down again this morning... very pleased that I didn't graze yesterday and tracking is helping a lot. Just need to keep the discipline to do it and stay the course. Great that I could enjoy Happy Hour and not have it be a disaster. Raining this morning so looks like I will do the elliptical. I don't want to spin for an hour and be uncomfortable.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/28/14 12:50 A

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Today marks 8 weeks since my surgery.... Since I had to be at work early and couldn't go to the gym, I decided today would be the day I would at least try to run. I started out with a fast walk and did intervals. It did bother my butt, however it got better as I went. I tried to glide as much as possible. I was slow, but happy that I was able to do 5k without dying. If it isn't pouring tomorrow, I may skip spin class and run again.

When I weighed this morning I was down a bit... so off to a good start. Tracking DOES help me for sure. I didn't eat any fries, croutons, or other no no's. Had grilled cod for lunch with a little coleslaw followed by applesauce. For dinner, we did happy hour at McMenamins with K/S which was fun. Had hummus plate and a green salad with a glass of red wine. Came home and had applesauce and later a bowl of cereal. Hopefully I'll have a little progress in the morning.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/27/14 12:44 A

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Got the upper house vacuumed today...and photographed everything. A great feeling knowing that I have finished up and am ready for the renters. DH is finishing repairs and then he needs to clean out the rest of the garage. Tomorrow is Thurs and he should be able to finish up Fri for Sat move-in. Yay!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/27/14 12:42 A

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Did my Wed weigh in this morning... so not good. 139.7... fortunately I'm below 140. I have avoided the scale now since getting back from Depoe Bay. Time to face the music. Okay, the plan.
1) First and foremost I am going to track. Since I dislike tracking on SP I'll use my black notebook. Having to write down what I'm eating keeps me from doing so much snacking. and I think about what is going in my mouth. I did well today so hopefully I'll see a loss in the morning.
2) Continue with daily exercise and daily push-ups. I'm at 30 elevated and want to move up and gain strength. Not my favorite thing to do but they are effective.
3) Get back to running ASAP. Butt still hurts when jostled but I should be able to do short intervals.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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62.25
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3/25/14 11:58 P

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So today I was busy all day but it seems like I got very little accomplished. Went to the gym to Body Blast and it was just me, Margene and Kimberly. Must be Spring Break. We worked up a good sweat listening to Mama Mia. After class I unloaded all the boxes I had in the car and brought them in.... then met a guy at the house who bought the desk and TV cabinet. Only things left to sell now are the two 9ft trees... yay! Tomorrow I will vacuum the house and take photos... update the rental agreement addendum and maybe make a lasagna or bread. Worked upstairs finding a place for all the boxes and then did some organizing. All in all I'm happy that the place doesn't look like a total mess. Oh... and I also did my 30 push-ups to failure. Hopefully, I will be able to add a few more to the daily routine soon. Once I get to where I can do 50 elevated I'll move to the floor.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/25/14 12:24 A

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Today is Monday.... had a very busy day at work but went fairly smoothly. Got up early this morning and was able to make up the spare bed... looks nice. Made a few changes with plant and eagle and it looks better. Have to finish up the house clean-up and moving this week as renters are moving in this week-end. Yay! At the gym this morning went to Spin and while I still had twinges and butt is sore I am feeling a little better. After gym I did 30 elevated push-ups to failure. Tonight had dinner at S/K's ... sort of Easter theme... very nice... ate too much... tried to fill up on fruit / veggies and low calorie snacks. Could have been worse.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/24/14 12:10 A

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Started off the day feeling behind as usual. :-( After breakfast, did 35 min on the elliptical doing 3/4 intervals and a couple of 30 sec 5 intervals. Pretty darn sweaty when I finished. Then did 30 elevated push-ups to failure, 50 crunches and 10 overhead press. Off to work and took split pea soup for lunch. That worked out well and for dinner had grilled chicken with cous-cous... really good. After work made a quick stop at the store, then home and made pretzel jello cups for the dinner at K's tomorrow. Some bad news... J has gone downhill and is again hearing voices. Had a ranting call this morning and is again threatening everyone. It is exhausting.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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41.5
62.25
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GOING-STRONG's Photo GOING-STRONG Posts: 5,489
3/22/14 11:05 P

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After being in a feeding frenzy the past few days I was pleasantly surprised that I didn't have outrageous cravings all day. I had my regular oatmeal for breakfast, took split pea soup to work for lunch, had just a few fries, and then grilled fish for dinner with applesauce. After work I went up to the house and broke down boxes for an hour so so then home. Did a load of laundry, and cereal - popcorn for snack. Not bad. For exercise I did 35 min on elliptical with 14 intervals at level 4 and final 4 minutes I did 2-3-4-3 intervals at 15 sec each.

Stayed busy at work all day with steady tables as we had waiting list for quite a while.

Now to keep this momentum going. I didn't have the guts to weigh this morning and will probably give it a couple more days before I step on the scale. K said she gained 4 pounds. eeek

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/22/14 12:56 A

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Boy, the past few days have been nothing but eat, drink and be merry. We went down the coast for a few days and stayed in Depoe Bay. It was really fun, but I was WAY off plan. No exercise and all the desserts, sugar, etc. really ramped up my appetite. I think I'll give it a few days (or more) before I step on the scale. Didn't do any exercise while I was gone other than I did my daily 30 push-ups (some military and mostly on my knees). May not exactly be ready but I HAVE to get back with the program.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/20/14 11:37 A

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Yesterday went to kick box / spin at the gym. Still having issues with pain in my right inner thigh and other sore spots. I had been recovering and was at the point where I was just "tight" and now I'm back to being sore. Boo! Did a set of 30 elevated push-ups so keeping my streak alive.

Today I'm in Depoe Bay and will be here until tomorrow. My eating last night was frickin horrible. K made Mexican Casserole for dinner with berry cobbler (fully loaded) for dessert. Also had wine, appetizers and nuts. It was a disaster eating wise but we had a good time. Played the no name game... S won twice!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/19/14 10:46 A

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Forgot to journal yesterday... whoops! I went to the gym, did the 50 minute Lift to Burn class. We did pyramids starting with 2 sets of 12 - then 2 sets of 10 - then 2 sets of 8... resting between sets and then moving on to another exercise. We did upper body moves with cardio in between.

Haven't been eating well. Definitely too much in the evening. Need to get this under control.

Very excited... ordered a refurbished Kindle Fire today on Gold Box Deal of the day. Woot! I'm going to sell my 1st generation iPad to help pay the tab and I also signed up for Prime before the price increase.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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GOING-STRONG's Photo GOING-STRONG Posts: 5,489
3/17/14 11:18 P

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This week's TNT Challenge will involve a set of 5 core exercises using just your body weight! You will receive DOUBLE points if you do this work-out on both Wed Mar 19th and Thur March 20th.

1) - 25 Push-ups - any style (wall, elevated, knees or military style) based on your personal fitness level. You may complete the push-ups in one set or at your option break them up into multiple sets with a rest period of 30-60 seconds between sets.

2) - 50 Bicycle Crunches. May be completed in one set or at your option in multiple sets with a rest period of 30-60 seconds between sets.

3) - Forearm Plank - 2 minutes - May be completed in one set or at your option in multiple sets with a rest period of 30-60 seconds between sets.

4) - 50 Donkey Kicks (each leg) - May be completed in one set or at your option in multiple sets with a rest period of 30-60 seconds between sets.

5) - 50 Jumping Jacks - May be completed in one set or at your option in multiple sets with a rest period of 30-60 seconds between sets.

Tracking Template: - 5 points per exercise completed for (25) Maximum Wed and (25) Maximum Thurs = Maximum Total (50)

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Edited by: GOING-STRONG at: 3/17/2014 (23:23)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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SAMMI-SAM's Photo SAMMI-SAM SparkPoints: (26,311)
Fitness Minutes: (4,595)
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3/17/14 11:06 P

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The spin has my ars hurting for days along with the inner thigh.

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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3/17/14 10:58 P

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Went to spin class this morning... and did better than last week. My butt is still sore but I was able to participate without too high a level of discomfort. Feel like I should be able to resume running this week-end and hope that I haven't "lost" it completely! Did a set of 30 push-ups (elevated) to failure. Finished up packing the books (hooray!) and have everything moved and displayed with the exception of one shelf which DH needs to find and finish.

J was been admitted to mental hospital yesterday and had conversation with K today... very unstable situation. We understand that they are taking him off all his meds to see if they can get him stabilized and figure out what is going on. Hopefully this is positive news.

Worked a short shift today. When I walked in at Noon the restaurant was chaos.... took 4 tables from the get go and then things died around 2:00. Have the next 4 days off and we are taking a short trip to Depoe Bay leaving on Wed. Will be nice to get away and hope the sun will be shining.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/17/14 12:28 A

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I REALLY wanted to take a "rest" day today and skip the elliptical... but I didn't. I was a bit pressed for time so I only did 30 min rather than 35... I did 13 or 14 intervals at level 4 and the rest at level 3. My time was a bit off but I felt good and was pretty sweaty when I finished. Did about 10 min ST including a set of 30 push-up (elevated to failure), 50 bicycle crunches, 50 donkey kicks, and a plank.... about a min. Also did a set of 10 overhead press.

Had a disturbing call this morning from J. Having another episode. I understand he called the police and they ended up picking him up and taking him to the hospital. All so confusing... just don't know what to say or do.

Work was slower today. Only worked a bit over 5 hours. Went and picked up another load of books and now have the front of the bookcase done and most of the back. One more load tomorrow and all the books will be out.



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
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3/16/14 12:57 A

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Did my elliptical work-out this morning. I wasn't wearing shoes... only socks and I won't do that again. It really slows you down. I did intervals starting at 3 and going 13 times to level 4. For cool-down I did 15 sec intervals of 3/2/3/4 which was interesting. Followed up with ST and did set of 27 elevated push-ups to failure, 50 bicycle crunches and 50 donkey kicks - each side. Was only able to do 10 overhead press with 10 pounders.

Worked 7 hours today... was busy all day..probably because of Spring break. After work I went up to the house and got several more boxes of books. Made a hummingbird cake using up the overripe bananas. I think it is a very nice recipe and will most likely fix it again.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/14/14 8:08 P

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So today I skipped Power Spin and did elliptical and ST. Did 25 push-ups (elevated) in one set, bicycle crunches, donkey kicks and overhead press. On the elliptical I did 35 min with 12 one minute intervals at level 4. All the rest were level 3 with 4 15 sec intervals at level 2 during cool down. I also hit 2003 steps at 25 minutes so my speed was just a little better than last week.

Today K/S went to Portland to see J.... who didn't show! We have come to the conclusion that he is schizophrenic .. all the symptoms. Scary stuff.

Worked 3 1/2 hrs today and did pretty well. Came home and went up to the house and loaded more books. Now just waiting for DH to put in shelves so I can unload some boxes.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/14/14 9:36 A

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I went to Weight Watchers in Astoria for the first time yesterday to weigh in and had to wait around until 5:00pm. I wanted to go for a walk on the River Walk beforehand but I didn't dress warm enough and also I was really to sore to walk around. Sat in the car and played Suduko and listened to my book... oh well. The bad news... I was up TWO pounds. Maybe the scale is different? Water? I don't know. Not a good sign. I feel like I have been eating okay. I made a Mexican Casserole for myself and had it for lunch. Made DH Lasagna so now I have extras in the fridge. I have been snacking on nuts and also those darn almond joy balls. Got to get those little devils out of the house!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/13/14 11:40 P

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A busy day.... went to the gym for "Lift to Burn". I'm pretty sore from all the yard work and after class could really feel some aches. I had a little trouble getting comfortable last night in bed and should have taken a couple of aspirin. Because I'm sore, I'm not going to go to Power Spin tomorrow and will stay home and do elliptical and some ST instead. Rather do that than be in pain for 60 minutes. I'll spin on Monday. Also did 25 push-ups in one set (elevated) which took me to failure.

Still having issues with J. He is threatening DS again and just acting pyscho. On the positive side however, S was able to make a deal with the landlord to settle for less than half what J owed. That was good news and a relief.

Got most of the tax work done and dropped off. Still need to finish up with the office expenses. DH got the bookcase finished enough to put it in place and I was able to load it with some stuff. That is exciting as we will be able to finish up the move. Only a couple of weeks to go until the renters move in. They have bought some of our stuff also so less for me to have to deal with. Hooray!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/13/14 12:04 A

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Another busy and productive day... went to kick box / spin class and did a little better this week than last. I like seeing some improvement. Maybe one of these days I'll even be back in fighting form! Came home and started to work on getting tax stuff ready. Maybe 1/2 done with that project. I need to take S our tax info tomorrow so hopefully I can get that project finished up in the morning. This afternoon I worked up at the house in the yard. DH also helped and we finished up the front yard. looks good. I mowed the back yard and also did edging. I'm happy with results... may just need a little touch up.

Oh... also did my push-ups... set of 25 elevated.

emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
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41.5
62.25
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3/12/14 10:48 A

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I wasn't planning on joining BLC for the next round. With 3 rounds (2 now as co-captain) I really haven't gotten much from it or made progress. Maybe it has helped keep health front and center.. I don't know... but it is hard to connect with people and that is what I had hoped for. Anyway C is planning as taking on the Captains role and asked me to stay. How can I say no? I will do it. For sure I won't rejoin the BTS group. It is really just more of the same and trying to keep TWO groups straight is more than I can do. I am coming up with a list of weekly chat topics to share with C that I think may help generage interaction between the group. We will see.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
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3/11/14 10:42 P

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Ideas to promote chat. Weekly discussion points

1) Talk about yourself... your job, hobbies, kids, etc.
2) Recipes - Share your best healthy recipes
3) Secrets, Hints and Ideas - Weight Loss / Fitness
4) NSV's
5) Book recommendations
6) Secrets, Hints and Ideas - Household / Organization
7) Favorite Websites and smart phone apps
8) Movie recommendations
9) Products you can't live without
10)In the News - Interesting Events or Articles
11)Jokes, Funnies, Riddles
12)Motivational Quotes and "Mantras"

Edited by: GOING-STRONG at: 3/12/2014 (10:49)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
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62.25
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3/11/14 10:26 P

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Beautiful Spring Day today.... since I had the day off I worked outside almost all day. Went to the gym this morning for "Lift to Burn". Did sets of 8/8/10/10/12/12 again other exercises inbetween for 30 sec. One of the exercises was push-ups. I did 5 floor push-ups and then switched to knees. Did in excess of 50 in 5 sets. Came home, had a protein shake, then talked with DB on the phone. He plans to stay in Portland and look for a job. He doesn't understand why DS won't talk with him. Afterward worked on yard spraying weeds and weeding / clean-up. Also did some work up at the house. Stopped for lunch and had a hair appt then back at it. I figure I did at least 4 hours yard work. My back is feeling it! More of the same tomorrow however I HAVE to get going on taxes.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
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3/10/14 11:04 P

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Week 9 TNT: No Excuses ~ Just do em'

We all have them, those dreaded exercises we try and avoid. This week's challenge is to identify your most three dreaded exercises and just do em'. Add these exercises into your normal strength training workout (your choice this week).

To be completed Wednesday, March 12th or Thursday, March 13th.

Here are the details..

Google Doc:

docs.google.com/document/d/1XR71N1FSH_scqm
3s0AgbVor_6eE6NetnuDAMV0ePnOI/edit


Tracking Template: The Dreaded Three (0/30) + Choice (unlimited) + Warmup (0/5) + Stretch (0/5) = Total (unlimited)

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
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3/10/14 10:59 P

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Went to Spin class this morning. It was still pretty uncomfortable in the saddle, but it was better than last week. After I got home I did my push-ups. Triceps are better and I was able to do all 25 (elevated) in one set. Making progress!

I also noticed that I wasn't so sore at work today.. It still hurts to bend in certain ways, but for the most part working is better. I feel sort of like I am wearing a tight girdle which is much better than feeling sore/bruised. My butt still hurts when I sit too long lol.... and also able to stretch a bit better in bed.

I was pleased with my weigh in this morning... under 135 woot woot. Now if it will just hold. I ate fairly light for lunch (instant oatmeal and apple) and for dinner I had tacos with applesauce for dessert. All in all not bad. I'll have a bowl of cereal before bed.

Had a message from DB today. Still haven't talked but he said he has a job interview. DS told me he called Mom yesterday and the conversation was ugly. Keeley is going tomorrow to check to condo and see if he is there...hope that all goes okay.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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3/9/14 11:22 P

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So more of the same today... I was up early as we had to "Spring Forward". Hard to get up when it is still dark outside! I set the alarm for 7:00am as I was concerned I would oversleep. As it was, DH got up a little before 7 and I heard the alarm go off. We had breakfast and then I headed upstairs to work out. Did 30 minutes on the elliptical with 10 intervals at 4, most of the rest a of the time at 3 and just 2 intervals at 2 during the last 5 minutes when I was doing cool down. Afterwards I did 10 min of ST including 25 push-ups (3 sets of 8-10) chest press, overhead press, plank, bicycle crunches on the bench. Headed to work and did a shift just under 6 hours. It was really slow at first and got busier in the afternoon. Had a few more "cryptic" messages from Joel. He seems to think he is being "remotely" monitored. Very paranoid.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
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3/9/14 12:09 A

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Today is Saturday... I worked six hours and was busy pretty much the whole time. It is storming out so pretty surprising that we were so busy. This morning I did 30 minutes on the elliptical which included 7 minute intervals at level 4. The rest were level 3 with 4 minutes or so at level 2. Afterwards I did strength training with overhead press, chest press, donkey kicks, plank and 25 push-ups (in 3 sets of 7-8). My tri-ceps are STILL sore! Karen and I chatted about J. She is pretty sure he has "broken in" to the condo by calling a locksmith. Sigh... so stressful.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
3/7/14 11:57 P

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It has been awhile since I have written but I really think there is a benefit to just jotting a few lines about what happens every day. Today is Friday and I worked from Noon to Four. It was somewhat busy for a Friday. I brought some Split Pea Soup from home for lunch with rice crackers and laughing cow. For dinner I had a Chicken Salad with Rosemary Cracker/Laughing Cow and Pumpkin Pie "Jello" for dessert. I did 25 min on the elliptical this morning with 10 minutes ST. Most of the elliptical was level 3 with 5 min of level 4 and 1 min of level 2. I did 25 elevated push-ups but in 3 sets of 7-8 as my triceps are sore from the gym yesterday.

Joel is in Portland and tried to get a key from the neighbor to get in the condo. Things are getting ugly. Wish we knew why he was in Portland. Doesn't seem to be for anything good.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
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3/3/14 10:39 P

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Week 8 TNT: Turning up the HEAT!

We just kicked our booty up on over it the BLC Hump. Now it's time to turn up the HEAT. So prepare to sizzle and chisel. We’re about to turn up the heat on your body fat. What we’ve been doing has been tough, but it’s time to make it tougher. Your metabolism is going to soar! Enjoy this Spartacus workout.

To be completed Wednesday, March 5th or Thursday, March 6th.

Here are the details..

Google Doc:
docs.google.com/document/d/1XR71N1FSH_scqm
3s0AgbVor_6eE6NetnuDAMV0ePnOI/edit


Tracking Template: Beginner, Inter/advanced or Choice (0/20) + Warmup (0/5) + Stretch (0/5) = Total (0/30)

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Edited by: GOING-STRONG at: 3/3/2014 (22:40)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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2/24/14 10:55 P

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Week 7 TNT: The Big Switch

Does your workout bore you? Is your workout still giving you results?
Have you hit a plateau? Are you still challenged?

No matter how hard you're working out your body will naturally adapt after about six weeks doing the same workout. In order to continue growing the body needs new and different stimulus. So….it’s time for ‘The Big Switch’ challenge.

To be completed Wednesday, February 26th or Thursday, February 27th.

Here are the details..

Google Doc:
/docs.google.com/document/d/1LmcqU6kHWq-3y
aKxknmbts93OAd0UkryAijkRo8UKTE/edit



Tracking Template: 'Switch-Up Workout' = 20 Points or
'Same-Old Workout' = 10 Points

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
2/17/14 11:02 P

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Week 6 TNT - Boot Camp Circuit - To be completed on Wed Feb 19 or Thurs Feb 20th.

This week's TNT routine is a 25 minute boot camp circuit. Some of the exercises involved are quite challenging so please modify as necessary to fit YOUR fitness level. The beauty of this routine is it is fast paced and effective... so get out your timers.... and get ready to sweat!

Complete each exercise for one minute before moving on to the next Rest 20-30 seconds between exercises as necessary.

1. Walk in place - warm up
2. Grapevine
3. Jumping Jacks
4. High Knees
5. Kicks
6. Walking Lunges
7. Forearm Plank
8. Leg Lifts
9. Donkey kicks
10. Bicycle Crunch
11 Jog in Place
12. Butt Kicks
13. Bicep Curls (Weights optional)
14. Overhead Press (Weights optional)
15. Deadlift (Weights optional)
16. Chest Press (Weights optional)
17. Chair Dips
18. Step ups
19. Wall Sit
20. Push-ups
21. Side Shuffle
22. Walk in Place Cool Down
23-25 Stretch

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Tracker Points - 1 point per minute completed with a maximum of 25 points



Edited by: GOING-STRONG at: 2/17/2014 (23:04)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
2/10/14 11:29 P

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Week 5 TNT: Strength & Power Workout for Runners and Walkers

This workout is brought to you by Spark People. Strong muscles and joints are less prone to strains, pulls, and other damage, so consider strength training a part of your injury-prevention plan as much as a performance-enhancing one!

To be completed Wednesday, February 12th or Thursday, February 13th.

Here are the details..

Google Doc:
docs.google.com/document/d/1NxWFDWkTXyRXW5
vcCjv-kE3K6c3fmlt69u_DcV1IsnI/edit


Tracking Template: Beginner, Inter/Advanced or Choice workout (0/16) + Warmup (0/5) + Stretch (0/5) = Total (0/26)

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Edited by: GOING-STRONG at: 2/10/2014 (23:30)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
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WWREFUGEE1942's Photo WWREFUGEE1942 SparkPoints: (25,700)
Fitness Minutes: (5,332)
Posts: 163
2/6/14 2:52 A

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I found out I can ramble to a psychic on the internet for $5 a minute. Not bad!



 current weight: 125.4 
 
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2/3/14 11:09 P

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Week 4 TNT: Get Fit for Life

Spark People's Top 5 reasons to Work Out today:
1) Because it makes you feel confident
2) Because it helps you get stronger
3) Because exercise helps combat depression
4) Because you'll feel proud of yourself
5) Because you have goals you want to reach

Just DO IT this week.

To be completed Wednesday, February 5th or Thursday, February 6th.

Here are the details..

Google Doc:
docs.google.com/document/d/1wb0ilpJiw4Y7Z9
1k6l6YqhjKH1sBiq9-Em05IcyK2fQ/edit


Tracking Template: Beginner, Inter/Advanced or Choice workout (0/18) + Warmup (0/5) + Stretch (0/5) = Total (0/28)

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Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/27/14 11:49 P

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Week 3 TNT: Swing It, Bring It

Build strength, boost stamina, and blast fat with this kettlebell circuit. It's time to Swing It and Bring It! If you don't have to a kettlebell, you can substitute exercises with a dumbbell.

To be completed Wednesday, January 29th or Thursday, January 30th.

Here are the details..

Google Doc:

docs.google.com/document/d/11XYHj8LjId21DI
_4auQ-rdj6h4m2-5_al-QIyqiP5pI/edit



Tracking Template: Beginner, Inter/Advanced or Choice workout (0/18) + Warmup (0/5) + Stretch (0/5) = Total (0/28)

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/26/14 11:45 P

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January Mileage
5.0 / 30.2 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/25/14 12:25 P

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January Mileage
5.0 / 25.2 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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1/20/14 10:52 P

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Week 2 TNT: STRONG is the NEW SKINNY

The stronger your muscles, the stronger your bones.
The stronger your bones, the more you can do.
The more you can do, the happier you are.

To be completed Wednesday, Jan 22nd OR Thursday, Jan 23rd.

Here are the details:

Google Doc:
docs.google.com/document/d/1zcXdj1gHQsJ80T
cw8z46Zy_GA8wyUfsJ6P4zcZACYaM/edit


Tracking Template: Beginner, Inter/Advanced or Choice workout (0/20) + Warmup (0/5) + Stretching (0/5)= Total (0/30)

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: GOING-STRONG at: 1/20/2014 (22:56)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/19/14 10:03 P

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January Mileage
5.0 / 20.2 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/18/14 8:49 P

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January Mileage
5.2 / 15.2 / 60


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/18/14 9:47 A

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Morning Team!
I'm up early this morning ... for some reason just couldn't sleep. I'm going to have a busy day at work but should have enough time for a quick run before heading out. That is the plan and I'm sticking to it!

Carol - Welcome to the GG's! It sounds like you have a very busy and active life. Congrats on being a 3 year breast cancer survivor. I was diagnosed with breast cancer when I was 35 and went through chemo/radiation treatments.... so this year I'll be a 23 year survivor! Woot Woot!

Coach Jen - I'm with you... sticking to an eating plan is much more difficult when you are traveling or away from home. Kudos on being aware! Making good choices starts with awareness you keep it up!








Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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1/18/14 9:39 A

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Morning Team!
I'm up early this morning ... for some reason just couldn't sleep. I'm going to have a busy day at work but should have enough time for a quick run before heading out. That is the plan and I'm sticking to it!

Ann - Wow... 38 degrees in Florida. That sounds pretty cool. Great job on getting out for a long walk and glad your day is going well. I always think that starting off the day with exercise really helps me get energized and I'm much more productive.

Carolyn - Sounds cold your way also. I'm working on that week-end challenge so thanks for cheering us on. You are a great cheerleader by the way!

Grandma Dawn - I use the "it's for the grandkids" excuse more than I should also. Honestly, the grandkids don't need that junk either!

Della - Good job on the grocery shopping and fridge cleaning. I was at the store yesterday for milk and ended up buying a bag of mini nutter butters... whoops!



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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1/17/14 11:14 P

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Hi Team,
Rhonda, your TNT Coach here...
emoticon
I just went through everyone's tracker and I show the following seals posted TNT points. I'll be submitting the results tomorrow morning... so if I missed anyone please let me know as soon as possible. Thank you..and GREAT job team!

A1KAYOS
GOING-STRONG
CFMOSS
AMAZINGAMY14
ARIMARI
CRAFTYMOM2
HAPPY_AS-IS
HEATHERKORINNE
JENNIW29
JUANSGUERA
JUSTTRIING
LADYABIGAIL727
ME_B4_INSANITY
NEXT70
PATLOW
RCW0442EHS
RUTHIET_456
SCARLETTHEATHER
SPARTAA
SUNRISEDANCER
TOFAT2WORK

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/16/14 11:43 P

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Loving all the ideas for spending $1,000....for me... well I just spent $1,000 on moving so I would probably just reimburse that expense and put it back in the account. Yep.. boring but reality. Moving has made me organize my kitchen and pantry... will that count for the challenge? lol

Trina - Saw that you would get an Olympic Barbell / Squat Rack. You may want to search Craigs List. I picked up a used barbell and rack last Summer for $100...A little rusty but my DH sanded and painted and now good as new!

Jo Ann - Good luck on the MRI... sending healing vibes your way.

Steph - Great job on the steps today.. Woot Woot. Love that you would want to go on a trip with your bf... I have a lot of great memories of short trips my hubbie and I took in our younger days when that was all we could afford.

Jen - I read that article about Coach Nicole and trying Cross Fit. I'm with you... $150 a month is just out of my league when there are other alternatives.





Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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1/16/14 11:27 P

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Dawn Michelle - Wowsa... what a work-out you put in today. Way to go!

Lady Abigail - I am so happy for you! You did great with your TNT and I think it is great that you can almost touch your toes. One of my goals for 2014 is to work on my flexibility. Regarding your TNT tracker... what you want to do is copy and paste it to your personal tracker on our private team. Take a look at my tracker on our team page and you will see how it works.

Jennifer - Glad you are feeling better. I love the thought of traveling to Ireland. My niece has been living there for the past 2 years (going to college) and she LOVES it. Of course, her hunky boyfriend may have something to do with that!

Liliana - Disney World! Several of my "virtual" friends are just back from there. They did the "Run Disney" Dopey event where you run a 5k on day 1, a 10k on day 2, a half marathon on day 3, and a FULL marathon on day 4. One of my running goals is to do the Dopey some day.

Molly - New Zealand is on my bucket list also. I really want to see the Penguins there. They have a breed of penguins that are only 12 inches high and weigh 3 pounds. Fascinating!

Donna - The Great Wall and Machu Picchu are both great choices.... and both places I want to see also. I'm a little worried about the altitude at Machu Picchu (I'm a sea level girl) but am willing to try.

Pat - I have a LOT of respect for someone that lives in a RV. I am in the process of moving from a 4300 sq ft house to a place with 1550 sq ft and it is causing me to get real creative... so you are a rock star!

Amy - I feel your pain with the binge issue. It is like your brain just shuts down and there is no common sense there at all. Wish I could figure it out but I know that anxiety can trigger it. I have a friend that has started going to therapy to see if she can get help figuring it out and finding a way to circumvent an episode. If it helps her I may give it a try myself.


Okay... time for me to scoot and go read up on the week-end challenge. Have a great evening all!







Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
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1/13/14 11:43 P

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emoticon emoticon emoticonemoticon emoticon emoticonemoticon emoticon emoticon

Week 1 TNT: New Year, New You!

Make the next 12 months the year of YOU.
Every athlete, EVERBODY.
It’s time to bring your best, then BETTER it. Whatever you do.

Here are six reasons to add Strength Training to your Workout plan:
1. Strength training protects bone health and muscle mass.
2. Strength training makes you stronger and fitter.
3. Strength training helps you develop better body mechanics.
4. Strength training plays a role in disease prevention.
5. Strength training boosts energy levels and improves your mood.
6. Strength training translates to more calories burned.


To be completed Wednesday, Jan 15th OR Thursday, Jan 16th.

Here are the details:

Google Doc:
docs.google.com/document/d/1LyrZpBNP-kE4By
CgRzW0nLIXsIVCrdS6eGw453gjjIg/edit?pli=1


Tracking Template: Beginner, Inter/Advanced or Choice workout (0/20) + Warmup (0/5) + Stretching (0/5)= Total (0/30)

emoticon emoticon emoticonemoticon emoticon emoticonemoticon emoticon emoticon


Edited by: GOING-STRONG at: 1/13/2014 (23:43)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/6/14 12:25 P

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January Mileage
5.0 / 10.0 / 60

Average pace 10:45 - A tie for my best interval time!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/4/14 12:19 P

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January Mileage
5.0 / 5.0 / 60
A bit slow today... frosty but sunny and had to watch my step.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
1/3/14 9:45 A

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Yesterday - What I did right
Went to the gym - 50 min "Lift to Burn"
Ate a healthy breakfast
Protein shake for snack
Fish / Applesauce for lunch
Flossed

Need to improve
Stay out of fries / tots
No crackers with dinner
Do a few evening exercises


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/31/13 9:14 P

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December Mileage
5.0 / 53.4 / 60

Last run of the year... didn't make my mileage this month but did okay for the year as a whole. Logged 1032 miles for the year... yip!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/29/13 12:23 P

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December Mileage
5.1 / 48.4 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/28/13 12:24 P

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December Mileage
5.0 / 43.3 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/27/13 10:39 A

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Betty Rocker Bonus work-outs
Workout #1 - (go through circuit 5 times)
25 bicycle crunches (25 each side)
12 back extensions/supermans
25 body squats
25 seconds each side: side plank - add a hip dip if you're feeling feisty!
12 burpees

Workout #2 - (1 minute each - go through circuit 4 times)
bridge lifts
mountain climbers
toe reaches (lay on your back, make your body into an L, reach for your toes!)
forward and reverse lunges (30 seconds each leg)
jumping jacks

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/25/13 2:40 P

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December Mileage
7.2 / 38.3 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/25/13 10:58 A

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Ho Ho Ho - I'm feeling really good this Christmas morning. Had friends over for dinner and a movie last night and I did real well with my eating. Made a pot roast and veggies and ate one serving. Had a little bread, soup and fluff for dinner. The scale was good to me this morning... down .2 so better than a gain that is for sure! Still 137ish so I'm expecting I'll be finishing the year over where I was last year, but it is what it is and I'm working on it. The December Mexico vacation really got me off track.... but if Mexico isn't worth it what is? lol

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/24/13 11:17 A

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No classes at the gym this morning... so I'm on my own to do my 300's. We have been doing 300 reps with 25 of each exercise.

25 pull-ups (or similar equivalent) I do rows
50 push ups
50 dead lifts
50 box jumps
50 snatch / overhead (25 each side)
50 chest press
25 more pull-ups (or similar equivalent)

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/24/13 11:08 A

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I'm still up considerably from vacation gain but making a little progress. After my binge last week I thought things were pretty out of control but I'm feeling much better. I've done a few runs this week, went to the gym, and now I'm back on schedule.

Today is Christmas Eve. Since DD and family will be in Portland I'm making a simple dinner in the crock pot. We are having Joyce/Ken over and then watching FireFox. Should be fun.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/24/13 11:06 A

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Yesterday was Pey's 11th birthday... so hard to believe that she is so grown up! We went to dinner at the WD and I did pretty good. Had a Cobb Salad (delish!) and a little homemade bread. Didn't have dessert or a drink and I came home and made myself applesauce/berries. Andy had a Cobb salad also (he loved it), DH had calamari and DD had a Runt Bleus. Pey had pizza of course! Everyone's food was good. Pey LOVED her gift... 3 iTunes cards. That really put a smile on her face.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/22/13 11:24 P

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December Mileage
5.0 / 31.1 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/21/13 11:52 P

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December Mileage
5.0 / 26.1 / 60

According to my mileage tracker... I went over 1000 miles for the year today! I did it!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/20/13 12:11 A

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Thinking about 2014 goals. Here are a few ideas so far.

Run at least 1000 miles
Run at least one half marathon, one full marathon.
Rebuild strength after recovery from surgery. Start daily push-ups/plank/abs routine
Get comfortably in the 120's... and maintain!
Continue with Weight Watchers monthly weigh-in to maintain Lifetime Status



Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/20/13 12:06 A

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Joined the BTS (Beyond the Scale) Challenge today. It looks like it is set up much like the BLC Challenge... although it should be something a little fresher. Looking forward to what it might hold. I certainly need to regain my focus.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/20/13 12:05 A

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December Mileage
6.1 / 21.1 / 60

Feeling a little sore... obviously haven't been running much.

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/15/13 12:20 P

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December Mileage
5.0 / 15.0 / 60

10:48 pace using 45 sec run 15 sec walk !!

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
GOING-STRONG's Photo GOING-STRONG Posts: 5,489
12/14/13 12:20 P

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December Mileage
5.0 / 10.0 / 60

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 74.7 
 
0
20.75
41.5
62.25
83
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