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MOMINE's Photo MOMINE SparkPoints: (113,741)
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8/15/16 8:32 P

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emoticon Yes!!

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


 current weight: 243.0 
 
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LJCANNON's Photo LJCANNON SparkPoints: (377,323)
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Posts: 29,874
5/15/16 10:36 P

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emoticon 22 Minute Walk before Church
emoticon 50 Minute Recumbent Bike after Lunch
emoticon 24 Minute Walk after Dinner

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
5/7/16 3:33 P

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The most common struggle I see in my nutrition practice is not losing weight but keeping it off over time. I believe this happens in large part because we underestimate the motivational power of working toward a goal. We don’t realize the impact of having momentum on our side. Whether it’s an upcoming wedding, a beach vacation, a 10K or fitting into new clothes, meeting a goal is the catalyst for staying on track while losing weight. The problems start to creep in when the glitter fades and the “reason” for losing has come and gone. Losing weight may have been a challenge, but keeping it off is an entirely different ball game. 

One of my theories for why maintaining weight loss is so tough goes back to motivation. When you were fully invested in weight loss and temptation arose, it was easier to say no just by reminding yourself of your end goal. That compelling reason for wanting to lose weight was the greatest motivator in keeping you on track. Once the goal was achieved, making better choices began to feel more like work. And without a goal to keep you motivated, you were left alone, armed only with your waning willpower while staring down a bag of chips. 

Keeping the weight off doesn’t have to be so hard! Below are a few of our best tips to help you maintain your weight loss long after you’ve met your goal (willpower not required). 

Know Your Big “Why” Go deeper with your “why.” You still need one or maintaining your weight loss has no meaning. Unlike your weight-loss goal, your maintenance “why” must be rooted in emotion not achievement. Create a reason for wanting to stay healthy that means more to you than a superficial outcome. Go deep here, and ask yourself how keeping the weight off would make you feel about yourself five or 10 years from now. Ask yourself what it would cost you not to keep the weight off. Get really clear here so that when you’re faced with temptation, you’re able to access these emotions in the moment. Over time, the ability to access your “why” makes it easier to stay on track. 

Clear the Path My second tip is to get out of the path of temptation. Studies show even the most motivated people are tempted by just the sight of the office candy jar or a pantry full of tasty favorites. To keep your head where it needs to be, clear a healthy eating path for yourself. This means getting rid of the junk food in your house (or hiding it). What you don’t see won’t tempt you. If driving by your favorite fast-food place is too much of a temptation, it may mean you need to take a different route home. You might also have to change your path to the copy room or politely ask your co-worker to move her candy, allowing some distance between you and the bowl. Over time, these mindless calories start to add up, so keeping them at bay will make a difference in your weight for the long term. 

Meal Plan This may sound super-basic, but it’s a powerful tool in weight management. The idea here is that if you plan for it, you will eat it. If you have a plan for dinner when you leave for work in the morning, you’ll be much less likely to stop and pick up greasy takeout. Same goes for lunch. And, yes, planning out your snacks will avoid an impromptu trip to the vending machine or a pit stop when you’re out and about. All of this planned eating leads to less eating of whatever is around. It’s one of the most effective long-term strategies for keeping off that weight you worked so hard to lose. 

Stay Within Budget Don’t give in to the idea that you have to keep whittling away at your intake in order to keep the weight off. Once you get to your ideal weight, you can stay there by eating within your calorie budget each day. You probably already know how many calories you need to lose weight, but do you know how many you need to maintain your weight? Apps like MyFitnessPal are helpful for figuring this out, and they also keep you within your caloric needs each day. Most of my clients overly restrict when they’re in maintenance mode. Over time, this leads to episodes of overeating and bingeing. That’s no way to live! When you constantly feel like you’re on a diet, it’s hard to enjoy food. Don’t skimp on calories when you don’t have to. 

The 20% Rule A great way to keep yourself in check is the 20% rule. Studies on mindless eating show that our brains and our stomachs don’t really notice when we take away about 20%. This means if we reduce our plate size, our portion size, our coffee size or even our ice cream size by just 20%, we won’t feel or notice the difference in calories. Over time, this slight reduction in intake can make a big difference in not just losing weight but keeping it off. 

Danielle Omar

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
5/3/16 11:36 P

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From April_V_2's Blog:

emoticon You and I can beat the odds. Instead of being part of the statistic of "most people gain back the weight" let's choose instead to be in that minority of those that have lost the weight and kept it off. It can be done. It will take hard work, persistence, and maybe a good pair of walking shoes. 
emoticon The 3 Habits that she mentioned in her Blog that were closely associated with People who successfully Maintained Long Term Weight Loss :
1) Walking
2) Weighing Yourself Regularly
3) Track Your Calories

Edited by: LJCANNON at: 5/3/2016 (23:37)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
3/31/16 10:21 P

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emoticon 30 Minutes
emoticon Traditional Lat Pull Down
Rear Row Deltoid

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
3/2/16 12:25 A

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emoticon 30 Minutes Recumbent Bike

30 Dips
30 Crunches
Two 60 Second Planks

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
2/8/16 12:37 A

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emoticon 25 Minutes Leslie Sansone DVD, 20 Minutes Walking at Wal Mart,
30 Minutes on the Treadmill
emoticon Plus 2 Sets of 20 push ups (knees)

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/9/15 2:31 A

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emoticon 50 Minutes Leslie Sansone DVD
emoticon 25 Minutes Billy Blanks BootCamp DVD
emoticon 50 Minutes Recumbent Bike
emoticon 25 Push Ups, from the knees

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/6/15 11:13 P

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emoticon 55 Minute Walk around Our Neighborhood
emoticon 25 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
MOMINE's Photo MOMINE SparkPoints: (113,741)
Fitness Minutes: (18,624)
Posts: 6,362
12/6/15 2:49 P

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emoticon Gazelle 10 Minutes

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


 current weight: 243.0 
 
311
281.75
252.5
223.25
194
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/5/15 11:59 P

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emoticon Treadmill 55 Minutes
emoticon Strength Training @ Home 30 Minutes
emoticon 20 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/4/15 12:29 A

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emoticon 50 Minutes Boosted Walking with Leslie Sansone
emoticon 20 Minutes Evening Mile with Leslie Sansone
emoticon 50 Minutes Recumbent Bike

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/2/15 9:51 A

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emoticon Great Workout, Jeanne!!

emoticon I did 50 Minutes (12 Miles) on the Recumbent Bike yesterday. Then cleaned the Turtle's Aquarium, but I'm not sure if that counts as "Exercise", LOL!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (34,849)
Fitness Minutes: (36,780)
Posts: 414
12/1/15 1:02 P

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Today I did 15 pushups and 80 of the Pilates 100, and a plank. Hoping to fit some more in later!

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


 current weight: 132.0 
 
150
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LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
12/1/15 3:21 A

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Monday, November 30

emoticon 50 Minutes Treadmill
emoticon 40 Minutes Leslie Sansone, Walk The Walk DVD

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/29/15 10:21 P

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Yesterday- No Electricity due to Ice Storm
emoticon 3 Walks with Leslie Sansone with a Portable DVD Player, until it died, then from memory with a Flashlight, LOL!

Today - Still No Electricity
emoticon 55 Minutes on the Treadmill at the Gym while my phone was charging!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/28/15 12:25 A

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emoticon 4 Walks with Leslie Sansone=
90 Minutes & 4.37 Miles


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/27/15 12:58 A

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emoticon Thanksgiving Day

emoticon 60 Minutes, 3.25 Miles
emoticon 40 Minutes Strength Training @ Work

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/26/15 1:15 A

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Wednesday, November 25

emoticon 75 Minutes = Three Walks with Leslie Sansone

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/25/15 1:20 A

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Tuesday, November 24

emoticon 30 Minutes WATPs Video
emoticon 50 Minutes Recumbent Bike, last 20 Minutes with Tabata Intervals
emoticon 40 Minutes Leslie Sansone Boosted Walking Video

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/22/15 10:34 A

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emoticon Saturday, November 21
Annual Chill Your Cheeks 5K-- Completed in 51 Minutes, 2 Minutes faster than Last Year!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
11/15/15 12:57 A

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emoticon 50 Minute Walk to Wal Mart, carried Groceries home
emoticon 25 Minutes Strength Training @ Home
emoticon 15 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/28/15 11:35 P

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emoticon 55 Minutes Treadmill
emoticon 25 Minutes Leslie Sansone DVD
emoticon 20 Minutes Walking at Work

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/28/15 1:49 A

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emoticon 50 Minutes Leslie Sansone DVD
emoticon 40 Minutes Recumbent Bike
emoticon 20 Minute Walk to 7-11
emoticon 10 Minute Dumbbell Arm Toning Workout

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/24/15 12:31 A

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emoticon 50 Minutes, 3.13 Miles
emoticon 15 Minutes Jessica Smith DVD
emoticon 10 Minutes Leslie Sansone Boosted Walking
emoticon 15 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/22/15 2:57 P

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Wednesday, October 21

emoticon 50 Minutes Treadmill = 3.12 Miles
emoticon 15 Minutes Leslie Sansone = .73 Miles

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/20/15 7:05 P

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emoticon 50 Minutes Treadmill
emoticon 40 Minutes WATPs Videos
emoticon 27 Minutes 3 SparkPeople Videos

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/18/15 12:32 A

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emoticon 60 Minutes Treadmill
emoticon 20 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/16/15 10:12 P

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emoticon 30 Minutes Treadmill
emoticon 30 Minutes WATPs
emoticon 20 Minutes Pacing At Work
emoticon Walk To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/15/15 10:48 P

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THURSDAY, October 15

emoticon 20 Minutes SparkPeople Videos
emoticon 30 Minutes Recumbent Bike
emoticon 15 Minutes SparkPeople Videos
emoticon Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/7/15 9:07 P

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WEDNESDAY, October 7

emoticon 50 Minutes with my Friend early this morning = 3.10 Miles
emoticon 20 Minutes for the Steps and Spark Fitness Minutes
before my GoldsFit Class = 1.13 Miles

emoticon 60 Minutes GoldsFit Class
WARM UP:
Posterior Chain Activation Coaching:
10 1 Leg DL Right (44/26)
10 1 Leg DL Left (44/26)
10 DLHP (53/35)
10 H2H Swings (53/35)
10 Alternating Long Cycle High Pulls (44/26)
X3 ROUNDS

SKILL/STRENGTH:
Teach Long Cycle Kettlebell Snatches
5 Minutes to find 10RM Long Cycle KB Snatch

TRAINING:
20 Minute EMOM:
Minute 1: Suitcase Deadlift
Minute 2: One Arm Ring Row Left
Minute 3: One Arm Ring Row Right
Minute 4: Light Long Cycle Snatch Left
Minute 5: Light Long Cycle Snatch Right

AFTERBURNER:
8 Round Tabata of 1 Arm Weighted Sit Ups


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/7/15 1:06 A

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TUESDAY, October 6

emoticon 40 Minutes Recumbent Bike with 30 Minutes of Tabata Intervals
emoticon 15 Minutes Jessica Smith FitIn15 Body Weight Basics
emoticon 15 Minutes Walking To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/6/15 1:36 A

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MONDAY, October 5

emoticon 50 Minutes, 3.10 Miles
18 Minute SparkPeople Resistance Band/ Cardio Workouts
49 Minutes Leslie Sansone DVD at Work


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/4/15 11:09 P

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SUNDAY, October 4

WARM UP:
200 Meter Run
500 Meter Row

SKILL/STRENGTH
... 10 Minute EMOM
1) GTO - AHAP 40 Seconds
2) Wall Sit with Weight Overhead
...35 Seconds
3) Air Squats - 30 Seconds

TRAINING - 4 Rounds For Time ...

Go as quickly as possible from one Exercise to next.
No Rest until the end.

... 10 Goblet Squats, Heavy
... 15 Thrusters
... 12 Wall Balls
... 30 AB Mat Sit Ups
... 10 Kettlebell Deadlifts, Heavy

(My Time: 15:33)


Stretching



Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
10/3/15 12:37 A

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emoticon 30 Minutes Treadmill, 1.86 Miles
emoticon 45 Minutes WATPs DVD, 2.18 Miles
emoticon 60 Minutes GoldsFit Strength Training Class

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/29/15 2:09 A

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MONDAY, September 28

emoticon 50 Minutes Treadmill, 3.14 Miles
25 Minutes Leslie Sansone DVD
25 Minutes WATPs DVD
25 Minutes Jessica Smith Cardio Boot Camp

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/26/15 11:55 P

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emoticon 60 Minutes, 3.67 Miles
emoticon 20 Minutes Walk To 7-11

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/26/15 12:55 A

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emoticon 50 Minutes Treadmill, 3.16 Miles
emoticon 30 Minutes WATPs DVD
emoticon 20 Minute Walk to 7-11

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
9/22/15 9:01 A

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emoticon Yes.

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
9/22/15 12:24 A

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emoticon 50 Minutes Treadmill, 3.20 Miles
emoticon 25 Minutes Leslie Sansone DVD
emoticon 15 Minutes Leslie Sansone DVD

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
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9/21/15 10:04 A

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10 min. stretches
10 min. cardio

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
9/20/15 10:32 P

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SUNDAY, September 20

WARM UP :
5 Minute Rowing

SKILL / STRENGTH :

1 Mile As Fast As Humanly Possible
Treadmill (14:10)

All Totals broken down into sets of 20 - 30 as desired

50 Pull Ups { 25 \ 10 \ 15 }
100 Push Ups { 25 \ 20 \ 20 \ 20 \ 15 }
150 Air Squats { 30 \ 30 \ 40 \ 30 \ 20 }

One Mile As Fast As Humanly Possible
Treadmill ( 14 : 45)

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/20/15 10:27 P

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SATURDAY, September 19

emoticon 50 Minutes Treadmill, 3.5 Miles
emoticon 15 Minutes Strength Training - KB Deadlifts, KB Goblet Squats, Sit Ups & Push Ups
emoticon 15 Minute Walk to 7-11

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/14/15 12:59 A

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emoticon 60 Minutes GoldsFit Class
emoticon 30 Minute Walk at Work

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
9/4/15 5:37 P

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/4/15 12:50 A

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emoticon 60 Minutes Leslie Sansone
emoticon 40 Minutes Recumbent Bike
emoticon 30 Minutes Walking Around Our Neighborhood

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
9/3/15 11:45 A

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emoticon emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
9/3/15 2:07 A

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emoticon 55 Minutes, 3.16 Miles
emoticon 60 Minutes GoldsFit Class
emoticon 25 Minutes Leslie Sansone

Edited by: LJCANNON at: 9/3/2015 (02:07)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/25/15 10:10 P

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/25/15 10:06 P

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MONDAY, August 24

emoticon 60 Minutes Treadmill
emoticon 20 Minutes Leslie Sansone@ Work
emoticon 30 Minutes Walking at Work

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/16/15 1:13 P

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emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/15/15 9:25 P

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emoticon 60 Minutes

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/14/15 4:27 P

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/14/15 12:23 A

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emoticon 50 Minutes Recumbent Bike
emoticon 25 Minutes Leslie Sansone
emoticon 20 Minutes Walking To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/12/15 10:09 P

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emoticon emoticon emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/12/15 12:06 A

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emoticon 50 Minutes Recumbent Bike

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/7/15 11:38 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/7/15 8:22 P

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emoticon 50 Minutes Treadmill, 3.16 Miles
emoticon 18 Minute WATP DVD @ Work
emoticon 60 Brutal Minutes GoldsFit Class
emoticon Will do a Short Walk later

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
8/5/15 1:15 A

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
8/2/15 7:43 P

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emoticon 23 Minutes Strength Training @ Home
emoticon 52 Minutes Treadmill, 3.16 Miles

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
7/30/15 1:14 A

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YES!!!

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
7/29/15 9:40 P

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emoticon Treadmill 3.22 Miles Before Breakfast

emoticon GoldsFit Class Before Lunch

WARM UP:
8 Minute AMRAP:
20 Squats
15 Shoulder Presses (25/15)
10 Kettlebell Deadlifts (44/26)
5 Kick Outs


SKILL/STRENGTH:
Discuss/Use PVC with partners to ensure Neutral Spine/Square Hips In Single leg Deadlift

TRAINING:
27 Minute E3MOM:
Min 0 :10 Unilateral Thrusters L, 10 Unilateral DLHP L, 10 Single Leg Deadlifts L - (53/35)
Min 3: 10 Unilateral Thrusters R, 10 Unilateral DLHP R, 10 Single Leg Deadlifts R - (53/35)
Min 6: 20 Burpees With Max Effort Jump

AFTERBURNER:
Coaches Choice AB And Mobility Work


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
7/28/15 6:12 A

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
7/27/15 11:34 P

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emoticon 50 Minutes
emoticon 45 Minutes Leslie Sansone DVD


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
7/25/15 3:53 P

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emoticon

 current weight: 216.0 
 
244
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175
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7/25/15 3:39 P

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emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
7/25/15 11:50 A

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FRIDAY:

emoticon 50 Minutes, 3.13 Miles
emoticon 25 Minutes WATPs DVD
emoticon 60 Minutes Strength Training Class
emoticon 15 Minute Walk to7-11 For Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
FIT4GOOD3's Photo FIT4GOOD3 Posts: 1,805
7/9/15 1:27 P

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emoticon 63 minutes!

"Love is better than anger. Hope is better than fear. Optimism is better than despair." Jack Layton

"Courage, my friends. It's never too late to build a better world." Tommy Douglas


43 Maintenance Weeks
 
0
15
30
45
60
DIAMOND102's Photo DIAMOND102 Posts: 10,171
7/9/15 10:59 A

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emoticon yeah!!!

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7/9/15 5:44 A

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emoticon Absolutely! !

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


 current weight: 243.0 
 
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7/8/15 9:34 P

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Yes!

 current weight: 216.0 
 
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7/8/15 9:24 A

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emoticon 3.12 Miles on the Treadmill before Breakfast.
Will do Strength Training Class before Lunch

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
6/10/15 9:26 P

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YES!

 current weight: 216.0 
 
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Posts: 6,362
6/9/15 7:31 A

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emoticon

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


 current weight: 243.0 
 
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6/7/15 12:43 P

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emoticon emoticon emoticon of course!

 current weight: 216.0 
 
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6/5/15 11:32 P

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emoticon 50 Minutes Treadmill
emoticon 11 Minutes Walking at Work
emoticon 17 Minutes Treadmill
emoticon 50 Minutes Goldsfit Class

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
6/5/15 5:05 A

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emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
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Fitness Minutes: (275,404)
Posts: 29,874
6/4/15 8:11 P

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emoticon 55 Minutes Treadmill
emoticon 60 Minutes GoldsFit
WEDNESDAY : JUNE 3RD

WARM UP:
10 Push Ups
10 Squats
10 Sit Ups
10 Kettlebell Swings
X3 ROUNDS


SKILL/STRENGTH:
Max Repetition Dips (*Rings*)

REST 2-3 MINUTES
X2 ROUNDS

Teach Dumbbell / Kettlebell Clean

TRAINING:
Movements are to be completed in their entirety before moving onto the next one:
8-12 Dual Cleans
8-12 Dual Squats
8-12 Push Presses/Jerks

REST 2-3 MINUTES
X3 ROUNDS

AFTERBURNER:
Coaches Choice Ab Work And Mobility




Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
6/2/15 1:46 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
6/2/15 11:44 A

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Yesterday:

emoticon 55 Minutes, 3.68 Miles
emoticon 40 Minute walk around Our Neighborhood before work last night, 2.26 Miles

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
5/28/15 8:53 P

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emoticon Treadmill 40 Minutes
emoticon Goldsfit Workout:


WARM UP:
100 Single Unders
Then
10 Light Wall Balls
10 Light Ball Slams
10 Inch Worms
X2 ROUNDS


SKILL/STRENGTH:
10 Heavy DB Presses
12 Wall Balls (20/14)
10 Heavy Front Squats
12 Wall Balls (20/14)

REST 2 MINUTES
X3 ROUNDS

TRAINING:
Partner Up!!
*Set Up Stations Opposite Ends Of Room*

24 MIN AMRAP, Alternate Completing with partner:
S1) 30 Double Unders
10 Ball Slams (50/35)
-Bear Crawl 10 M-
S2) 10 Thrusters (45/30)
100 Meter Row
-Bear Crawl 10 M-

AFTERBURNER:
Coaches Choice/Athlete Led Mobility

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
DIAMOND102's Photo DIAMOND102 Posts: 10,171
5/28/15 10:51 A

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emoticon emoticon emoticon emoticon emoticon

 current weight: 216.0 
 
244
226.75
209.5
192.25
175
LJCANNON's Photo LJCANNON SparkPoints: (377,323)
Fitness Minutes: (275,404)
Posts: 29,874
5/27/15 5:21 P

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emoticon Strength Training at Gold's Gym before Lunch after doing a 5K on the Treadmill before Breakfast.

WEDNESDAY : MAY 27TH

WARM UP:
Double Under Progression (modified for me: Step Ups)
Coache's Choice Mobility/Foam Roll


SKILL/STRENGTH:
20 Meters Dual OH Lunges
REST 1 MINUTE
Ring Push Ups Until Failure
REST 1 MINUTE
20 Meters Dual Racked Lunges
REST 1 MINUTE
Ring Rows Until Failure
Rest 2 MINUTES
X2 ROUNDS

TRAINING:
18 Minute AMRAP:

100 Double Under Buy In
Then ...

5 Inverted Burpees
10 Side-to-Side Ball Slams (35/20)
20 V-Ups
10 Dual DB/KB Cleans
5 Push Ups

AFTERBURNER:
Stretching


Edited by: LJCANNON at: 5/27/2015 (20:34)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 128.2 
 
0
43.75
87.5
131.25
175
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