Author: Sorting Last Post on Top ↓ Message:
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
11/8/11 10:05 A

My SparkPage
Send Private Message
Reply
Day 37

Cardio - Active Rest

Nutrition - Healthy Shopping for healthy eating (aka get healthy groceries!)

Strength - Today is my intro to supersets.

Start, as always, with a short cardio warmup
Then perform each exercise in the superset one after another with no rest.
Complete 1 set of 12-15 reps

Superset 1
Dumbbell Squats and One-Legged Squats

Superset 2
Dead lifts and Reverse Lunges

Superset 3
Pushups and Chest Presses

Superset 4
Dumbbell Rows and Dumbbell Pullovers

Superset 5
Overhead Press and Lateral Raises

Superset 6
Bicep Curls and Tricep Extensions

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
11/7/11 11:43 A

Send Private Message
Reply
Wow, Hoops--that is a challenging one! I will have to stick with my treadmill work, but I think I will extend my time out to match your 46 minutes.

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
11/6/11 11:55 A

My SparkPage
Send Private Message
Reply
Challenge is still going strong for me, but I've been having a tough time finding time to post it! Just in case my day gets crazy tomorrow, day 36 will look like this!

Cardio - trying something totally new

5 min treadmill - warmup
2 min treadmill - intense
4 min stepper - moderately hard
6 min elliptical - moderate
2 min stepper - hard
4 min elliptical - moderately hard
6 min treadmill - moderate
2 min elliptical - hard
4 min treadmill - moderately hard
6 min stepper - moderate
5 min any machine - cool down
Should be 46 minutes

S&F - stretch it out!

Obviously I'm planning to do this at the gym. I'm probably going to look like I'm running around like a chicken with my head cut off!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
11/2/11 1:16 P

My SparkPage
Send Private Message
Reply
Day 31

Cardio - long bike ride (because the weather is nice!)

Nutrition - eat at least two veggies

S&F - Stretch Workout, entire body

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
11/1/11 1:11 P

My SparkPage
Send Private Message
Reply
Day 30

Cardio - Active Rest

Nutrition - Eat one thing high in fibre

Strength - Total Body Workout, adding 2 lbs!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/31/11 1:24 P

My SparkPage
Send Private Message
Reply
I was away from the computer for a couple of days, but still continued with my plan.

Day 29, I will

Cardio - go for a 30 minute bike ride, at a moderate pace

Nutrition - eat at least 3 fruits and / or veggies

S&F

- hammer curls
- crunches
- side bends
- assisted tricep dips
- assisted pullups
- ab pike on stability ball

- Stretch!!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/27/11 9:35 A

My SparkPage
Send Private Message
Reply
Day 25

Let's repeat day 23!

Hoops :)

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/26/11 8:46 A

My SparkPage
Send Private Message
Reply
Day 24

Cardio - Back to the tread mill

Start with 0 incline, jogging comfortably
Continue jogging, raise incline 1% every 15 seconds for 1 minute
Continue jogging, reduce incline 1% every 15 seconds for 1 minute
Jog for 3 minutes at 0 incline.
Repeat cycle for 30 minutes

Nutrition - track

S&F - stretch after cardio


"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/25/11 9:52 A

My SparkPage
Send Private Message
Reply
Day 23

Cardio - Active Rest

Nutrition - Track

Strength

As always, do a little cardio warmup. Start with 1 set of 15 reps, but add another set if you need more of a challenge.

Wide Leg Squat with dumbbell

Pushups (real ones if you can!)

Forward lunges with dumbbells

Chest press

Dead lifts

Dumbbell rows

Side Step Squats

Tricep Kickbacks

Bicep Curls

Crunches

Let's add in a little more ab work! Complete 3 sets of 12

Bridge up (for more challenge add an alternating leg lift)

Side planks with ab twist (sweep upper arm down like you're hugging your waist)

Bicycle crunches

Back extensions

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/24/11 8:36 A

My SparkPage
Send Private Message
Reply
Day 22

Cardio - Interval Training 2 (note: this can be done outside by varying pace). I think I'll run outside, it's a nice day here! :)

5 minutes - warmup
4 minutes - 1% incline, moderate pace (This is your baseline)
1 minute - increase incline and pace (Should be difficult to talk)
4 minutes - baseline
1 minute - increase incline and pace
4 minutes - baseline
1 minute - increase incline and pace
4 minutes - baseline
1 minute - increase incline and pace
5 minutes - Cool down
Total - 30 minutes
(This is the same interval workout as day 15, but I added 5 minutes)

Nutrition - Let's learn about carbs
http://www.sparkpeople.com/resource/nutr
ition_articles.asp?id=590

S&F - stretch after cardio

Edited by: JUMPINTHRUHOOPS at: 10/24/2011 (08:38)
"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/22/11 10:12 A

My SparkPage
Send Private Message
Reply
Day 20

Cardio - more intervals, let's add some sprints

5 mins warmup
5 mins moderate pace
30 secs sprint
4.5 mins recovery
30 secs sprint
4.5 mins recovery
30 secs sprint
4.5 mins recovery
30 secs sprint
4.5 mins cool down

Nutrition - let's have a treat! Choose a chocolate treat you really love, and enjoy every bite. Make sure it's a reasonable portion though :)

S&F - stretch after cardio

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/21/11 8:51 A

My SparkPage
Send Private Message
Reply
Day 19

Cardio - any cardio for at least 20 minutes at a light pace

Nutrition - eat at least one whole grain

Strength and Flexibility - Total Body Stretch (chest, upper back, hamstrings, quad, calves, cat stretch) see below for further instruction, we've done this before :)



"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/20/11 10:05 A

My SparkPage
Send Private Message
Reply
We're into week 3, so I'd like to amp up the strength training a little, hope you're with me!

Day 18

Cardio - Active Rest

Nutrition - Try to eat at least 3 veggies today

Strength

As always, do a little cardio warmup. Start with 1 set of 15 reps, but add another set if you need more of a challenge.

Wide Leg Squat with dumbbell

Pushups (real ones if you can!)

Forward lunges with dumbbells

Chest press

Dead lifts

Dumbbell rows

Side Step Squats

Tricep Kickbacks

Bicep Curls

Crunches

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/19/11 10:40 A

My SparkPage
Send Private Message
Reply
Day 17

Cardio - Burn 300 calories in 30 minutes

Treadmill - warmup at comfy pace for 5 minutes, then increase intensity slightly and...
For 1 minute, increase incline 1% every 15 seconds
For 1 minute, decrease incline 1% every 15 seconds
For 3 minutes, jog at a steady pace
Repeat for 30 minutes (6 reps)
Cooldown

or On the Road
Warmup for 5 minutes
Jog or walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat for 20-30 minutes
Cooldown

Nutrition - Are there foods that you eat that could be replaced with a healthier alternative?

S&F - Total Body Stretch (same as day 8)

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/18/11 12:47 P

My SparkPage
Send Private Message
Reply
Day 16

Cardio - Active Rest

Nutrition - Read up on healthy fats

Strength & Flexibility - let's kill the core!

Again, always warm up with 5-10 minutes of light cardio before strength training, and this time we'll do 2 sets of 16 reps, with 30 seconds between reps

- crunches (on ball if you have one)

- reverse crunches

- long arm crunches (arms extended straight out behind head)

- bicycle crunches

- plank (for 20 - 60 seconds)

- back extensions

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/17/11 11:40 A

Send Private Message
Reply
Another awesome challenge! Looking forward to tonight's workout!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/17/11 10:45 A

My SparkPage
Send Private Message
Reply
Day 15

Cardio - Interval Training 2 (note: this can be done outside by varying pace). I think I'll run outside, it's a nice day here! :)

5 minutes - warmup
4 minutes - 1% incline, moderate pace (This is your baseline)
1 minute - increase incline and pace (Should be difficult to talk)
4 minutes - baseline
1 minute - increase incline and pace again
4 minutes - baseline
1 minute - increase incline and pace again
5 minutes - Cool down
Total - 25 minutes

Nutrition - read up on protein needs
http://www.sparkpeople.com/resource/refe
rence_proteins.asp

Strength & Flexibility - Stretch out legs from tread mill workout.

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/16/11 11:12 A

My SparkPage
Send Private Message
Reply
Day 14 - a lovely day to rest!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
EBRAND's Photo EBRAND SparkPoints: (4,955)
Fitness Minutes: (5,435)
Posts: 502
10/15/11 3:43 P

My SparkPage
Send Private Message
Reply
Good treadmill workout!

Elaine


 Pounds lost: 4.9 
 
0
6
12
18
24
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/15/11 1:22 P

Send Private Message
Reply
Thanks,Hoops! That workout was just what I needed to sweep the cobwebs out and get energized for the day!

EBrand--glad to have you sweatin' along with us!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/15/11 9:25 A

My SparkPage
Send Private Message
Reply
Day Thirteen!

Cardio - Boredom Buster :)

This one is all about the treadmill

5 min at 3.0
5 min at 3.5-4.5
1 min at 5.0-5.5
2 min at 4.0-5.0
1 min at 5.0-5.5
2 min at 4.0-5.0
1 min at 5.3-5.7
2 min at 4.0-5.0
1 min walk or run as fast you can
2 min at 4.5-5.0
5 min at 3.0-4.0

This should total 27 minutes.

Nutrition - track

Strength and Flexibility - Total Body Stretch (chest, upper back, hamstrings, quad, calves, cat stretch) see below for further instruction, we've done this before :)




Edited by: JUMPINTHRUHOOPS at: 10/15/2011 (09:25)
"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
EBRAND's Photo EBRAND SparkPoints: (4,955)
Fitness Minutes: (5,435)
Posts: 502
10/14/11 7:48 P

My SparkPage
Send Private Message
Reply
Better late than never as my Dad always says....I am in!!!

Elaine


 Pounds lost: 4.9 
 
0
6
12
18
24
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/13/11 8:35 A

My SparkPage
Send Private Message
Reply
Day 11

Cardio - Active Rest

Nutrition - Eat a healthy lunch

S&F - same as Day 9

Day 12

Cardio - Active Rest

Nutrition - Eat a healthy dinner

S&F - same as Day 6

Edited by: JUMPINTHRUHOOPS at: 10/13/2011 (08:36)
"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/12/11 5:55 P

Send Private Message
Reply
Crazy busy day at work--just now getting a chance to peek in and see what today's challenge is before I head home to do it. Looking forward to that calorie burn! My treadmill has interval workouts pre-set into it, and one of them is a 300 calorie workout for 30 minutes, so I got this covered!



"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/12/11 2:20 P

My SparkPage
Send Private Message
Reply
Back and checking in ... although I haven't been keeping up with the challenge. Running tomorrow morning (going to go for distance and see if I can hit 3 miles on my early morning run ... will need to get moving early for it though) and will try to get some strength stuff in at some point. Maybe some lunges when I go to the loo @ the office or something.

Just tracked yesterday's food and today's so far. Trying!

Hoops, that bacon and eggs sounds scrumptious! LOL!!

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/12/11 2:14 P

My SparkPage
Send Private Message
Reply
Well that was way more difficult than I had anticipated. On top of that, although the treadmill tells me I burned 334 calories, SP has me down for 224 or thereabout. Also, had bacon and eggs for breakfast - horror!!!

Still havin' fun! :)

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/12/11 7:51 A

My SparkPage
Send Private Message
Reply
Day 10

Cardio - Burn 300 calories in 30 minutes (I know you can!!)

Treadmill - warmup at comfy pace for 5 minutes, then increase intensity slightly and...
For 1 minute, increase incline 1% every 15 seconds
For 1 minute, decrease incline 1% every 15 seconds
For 3 minutes, jog at a steady pace
Repeat for 30 minutes (6 reps)
Cooldown

or On the Road
Warmup for 5 minutes
Jog or walk briskly for 3 minutes
Sprint or speed walk for 30 seconds
Repeat for 20-30 minutes
Cooldown

Nutrition - eat a healthy breakfast

S&F - Total Body Stretch (same as day 8)

Hope you're still with me!!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/11/11 9:38 A

Send Private Message
Reply
Strength training--YEAH!! Hope everyone had a great holiday weekend--now back to the usual grind!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/11/11 9:27 A

My SparkPage
Send Private Message
Reply
Day 9

Cardio - Active Rest

Nutrition - Eat a healthy snack

Strength & Flexibility - Total Body Workout

Begin with a 5-10 minute light cardio workout, then perform 1 set of 12 reps of the following:

- Squats with dumb bells (or at home, I use canned food)

- Alternating Forward Lunges (stand with feet together, step one foot out, and lunge down, step feet back together, alternating sides)

- Pushups against the wall

- One armed row with dumb bells (with soft knees, bend at the waist, keeping back straight, start with arm hanging straight down to the floor, squeeze the back to pull the elbow in a rowing motion, then lower)

- Lateral Raise with dumb bells (start with arms at your sides, raise out to the sides to shoulder height, and lower)

- Hammer Curls with dumb bells (these are bicep curls, with your palms facing each other)

- Overhead tricep extensions with dumb bells (extend arms overhead, bend elbows to 90, keeping elbows in next to ears, then straighten)

- Seated Ab Rotation (sit in a chair, with good posture, keeping abs contracted, rotate your torso to the right, keeping hips and legs forward, return to centre, and repeat to the left)



"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/10/11 12:41 P

Send Private Message
Reply
Sounds good, Hoops. Looking forward to working up a good sweat!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/10/11 10:01 A

My SparkPage
Send Private Message
Reply
Day 8 - Happy Thanksgiving!!

Cardio - Interval Workout (same as day one)

Walk, run, swim, bike or using cardio machines (elliptical, stationary bike, treadmill, stairmaster) - warmup for 5 minutes, increase to a moderate speed for 3 minutes, then increase intensity for 1 minute. Alternate between 3 minutes moderate, and 1 minute high intensity for 20 minutes. Cool down for 5 minutes. This should total 30 minutes.

Nutrition - day an extra glass of water

Strength & Flex - Total Body Stretch

Chest stretch - take arms out and back (like doing a chest fly), lower them slightly and hold for 10-30 seconds

Upper back stretch - clasp hands together, and push them out front, rounding the back. Hold for 10-30 seconds

Hamstring stretch - With one leg out straight, and then other bent, lean your body towards the knee, with back straight, and hold

Quad stretch

Calf stretch against wall

Cat stretch - on all fours, round back, and stretch your spine.

Hope you had a great weekend!!



"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/8/11 1:31 P

Send Private Message
Reply
I DID do it! This morning, though. Fridays are hard for me to exercise--the family always wants to go do something on Friday evenings, and evenings are my exercise time usually. I might still do the strength exercises tonight just to get caught back up again.

Hope everyone is enjoying this weekend!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/7/11 2:05 P

My SparkPage
Send Private Message
Reply
Confido - you can do it!!

Day Six

Cardio - Active Rest

Nutrition - Choose one unhealthy food in your pantry, and pitch it!

Strength & Flex - More Abs

Warm up for 5-10 minutes. Perform 3 sets of each of these exercises

- Wood chops (stand with arms straight out at 45, legs in lunge position, turn, pivoting on feet and sweep arms diagonally to the side, 12-16 reps, then switch sides)

- Oblique Arm Sweep (Sit with legs bent, and back straight, leaning back slightly. Extend arms straight out in front of you.Sweep right down and to the side, leaning back a little more. Sweep arm back in, and sit back up. 12-16 reps, then switch sides)

- Knee Drops (Lie of floor with knees up, shins parallel to floor, arms out to your sides, Drop knees to the floor, twisting at hips, keeping shoulders flat on the floor. Alternate sides 12-16 reps per side)

- Modified Side Plank (side plank from elbow, lift hips, repeat 10-12 reps, switch sides)

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/7/11 1:40 P

Send Private Message
Reply
Wow, Hoops--this one sounds like a real butt-kicker! Thanks for putting all the thought and effort into these. I am really having a lot of fun!

Didn't get to all the crunches last night, but I did go swimming, so all of my muscles did get a workout last night anyway.



"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/7/11 8:42 A

My SparkPage
Send Private Message
Reply
Day Five!

Cardio - Boredom Buster :)

This one is all about the treadmill

5 min at 3.0
5 min at 3.5-4.5
1 min at 5.0-5.5
2 min at 4.0-5.0
1 min at 5.0-5.5
2 min at 4.0-5.0
1 min at 5.3-5.7
2 min at 4.0-5.0
1 min walk or run as fast you can
2 min at 4.5-5.0
5 min at 3.0-4.0

This should total 27 minutes.

Nutrition - track

Strength and Flexibility - Rest Day


"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/6/11 2:34 P

My SparkPage
Send Private Message
Reply
This weekend is Thanksgiving in Canada, so I'll have to try and go easy on the turkey and pie! Workout today was good, my toukiss is still aching from Tuesday though!

Don, I'm definitely echoing Confido, you're not failing at all! I'm so happy to have you guys with me on this!!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/6/11 12:01 P

Send Private Message
Reply
Donginzu: You are not failing! Sounds like you are doing great--a 3.23 mile run is someting to be celebrated!

I didn't swim after all yesterday, so I did the treadmill workout--increased incline instead of speed just to change it up a bit. Looking forward to that core workout tonight! I like that idea of looking up the calories of my favorite "bad" foods--although I know I will be UNpleasantly surprised!

Three day weekend coming up here in the states--it will be a nice break!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/6/11 9:32 A

My SparkPage
Send Private Message
Reply
How can it be that I am *already* failing??? Didn't get to the strength workout yesterday. But I did run 3.23 miles this morning so I'm counting that as day 3. I tried to make an effort to throw in some speed intervals but I wasn't measuring time. Did the stretching. Didn't track at all yesterday or the day before but I'm about to go back now and see what I can catch up on.

Hoops, I can't say a big enough THANK YOU for all the work you're putting into this for us! Love the nutrition idea for today. I am sure that will be a big eye-opener for me. Am thinking about taking the day off work tomorrow so hopefully that will happen and I'll get to a) sleep in a bit and b) get to the strength & flex training because I know I need it!

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/6/11 8:59 A

My SparkPage
Send Private Message
Reply
Day Four

Cardio - Active Rest

Nutrition - Make a list of unhealthy foods you eat, and their calorie content

Strength & Flexibility - let's kill the core!

Again, always warm up with 5-10 minutes of light cardio before strength training, and this time we'll do 2 sets of 16 reps, with 30 seconds between reps

- crunches (on ball if you have one)

- reverse crunches

- long arm crunches (arms extended straight out behind head)

- bicycle crunches

- plank (for 20 - 60 seconds)

- back extensions

Give me a holler if you have questions!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/5/11 11:33 A

Send Private Message
Reply
Sounds great, Hoops! I promised my daughter we would go swimming today, but I will try and get this workout in as well.



"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/5/11 8:19 A

My SparkPage
Send Private Message
Reply
Whew, my glutes hurt a bit from the squats yesterday. Maybe 10 lbs was too much!

On to Day Three

Cardio - Endurance Workout

- Again this can be inside or outside, or on any cardio machine. If you walk, run or cycle outside, maintain a steady pace for as long as you can, increasing intensity slightly every five minutes until cool down. For cardio machines:

Warm up for 5 minutes
Increase speed, incline or resistance to a moderate level (this is your baseline) for 5 minutes
Increase speed, incline or resistance (1-3 increments) for 5 minutes
Return to baseline for 5 minutes
Increase speed, incline or resistance (1-3 increments) for 5 minutes
Return to baseline for 5 minutes
Cool down for 5 minutes
Total - 35 minutes

Nutrition - Track!

Strength & Flexibility

Perform the same stretches as day one.



"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/4/11 10:13 A

Send Private Message
Reply
Looking forward to today's workout! I love strength training!!

Penna: Welcome back!! Great to hear from you again!

Donzinzu: It's all about gettin' it done--time is not a factor. You go, girl--6.6 top speed! Woo Hoo!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/4/11 9:40 A

My SparkPage
Send Private Message
Reply
PENNA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!!!!! Hi :)

Ran this morning. My "normal" pace was about 4.4 and I pushed to a max of 6.6 (I had no clue I could run that fast, LOL!) but mostly around 6.2.

Tracked all my food yesterday. First time in many weeks I had done that.

Did all the stretchy things, even the weird figure 4. My dog was intrigued by that one and thought it made for good playtime.


Trying to figure out whether I should do day 2 this evening, or do it tomorrow. I'm an early-early morning workout person, so I think I'm just always going to be a day behind ... which doesn't bother me in the slightest if it is okay with everyone else?

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/4/11 8:49 A

My SparkPage
Send Private Message
Reply
And we're off!

Day Two

Cardio - Active Rest (by this I mean take stairs, walk the dog, rake the yard etc)

Nutrition - Calculate your BMR

Strength & Flexibility - Total Body Workout

Begin with a 5-10 minute light cardio workout, then perform 1 set of 12 reps of the following:

- Squats with dumb bells (or at home, I use canned food)

- Alternating Forward Lunges (stand with feet together, step one foot out, and lunge down, step feet back together, alternating sides)

- Pushups against the wall

- One armed row with dumb bells (with soft knees, bend at the waist, keeping back straight, start with arm hanging straight down to the floor, squeeze the back to pull the elbow in a rowing motion, then lower)

- Lateral Raise with dumb bells (start with arms at your sides, raise out to the sides to shoulder height, and lower)

- Hammer Curls with dumb bells (these are bicep curls, with your palms facing each other)

- Overhead tricep extensions with dumb bells (extend arms overhead, bend elbows to 90, keeping elbows in next to ears, then straighten)

- Seated Ab Rotation (sit in a chair, with good posture, keeping abs contracted, rotate your torso to the right, keeping hips and legs forward, return to centre, and repeat to the left)

Let me know if you have any questions! Have fun :)



"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
PENNA32 SparkPoints: (4,283)
Fitness Minutes: (3,729)
Posts: 53
10/3/11 11:17 P

My SparkPage
Send Private Message
Reply
Ok I am in! I finally made my way back to spark people today and your 12 week challenge is calling my name. I did my elliptical for 30 mins but didnt know about the rest. tomorrow!

 Pounds lost: 6.0 
 
0
7.25
14.5
21.75
29
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/3/11 10:17 P

Send Private Message
Reply
Just finished. Whew! That sure kicked my behind, but it felt good to know I could get through it. Warmed up at 3.2, my medium speed was a 4.2, and I kicked up to 5.0. Nice stretches at the end. Now I need a SHOWER!!

Looking forward to the other challenges--thanks, Hoops!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/3/11 9:24 P

Send Private Message
Reply
I do have a treadmill, and dumbells, but nothing else as far as workout equipment at home. Can always use a towel for a resistance band, though.

Looking forward to the run!

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/3/11 8:03 P

My SparkPage
Send Private Message
Reply
Yay! I'm going to do it tomorrow morning, which is a scheduled run time for me anyway. I'm just not going to get to it tonight, realistically. Husband is away on a business trip and I'm just getting to sit down and do a whole bunch of work I had to bring home with me. Honestly, sometimes this whole adult/responsibility thing just plain sucks! LOL!

Will let you know how it goes for me tomorrow. I'm really excited to bring a little speedwork into my running.

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/3/11 7:16 P

My SparkPage
Send Private Message
Reply
Thanks Don! Just waiting to hear back from Confido.

Did our first cardio day on the treadmill, since it's rainy here. Warmed up at 3.8, then alternated between 4.0 and 6.8, before a cool down at 3.8. Felt really good, I'm stoked for this!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/3/11 5:49 P

My SparkPage
Send Private Message
Reply
I have a treadmill. And the kids "borrowed" what I think used to be a stability ball from grandpa's wife. Um, but that's about it.

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/3/11 1:47 P

My SparkPage
Send Private Message
Reply
Ladies, I've realized that I need some information before I start cranking out the plan. Do you have access to gym equipment (ellipticals, bikes, stairmaster, tread mills)? Or fitness accessories (stability ball, resistance bands, bosu, dumb bells)? Thanks!!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
CONFIDO999's Photo CONFIDO999 SparkPoints: (15,983)
Fitness Minutes: (6,396)
Posts: 1,247
10/3/11 10:16 A

Send Private Message
Reply
I am in, too! The interval training sounds like great fun! Thanks for the explanation on the stretching, too. Just like Donginzu--I was not familiar with that particular stretching exercise.

Looking forward to getting fabulous for Christmas! emoticon

"I don't know the key to success, but the key to failure is trying to please everybody."


 current weight: 206.0 
 
206
192
178
164
150
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/3/11 9:52 A

My SparkPage
Send Private Message
Reply
That worked perfectly, thank you!

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/3/11 9:49 A

My SparkPage
Send Private Message
Reply
http://www.sparkpeople.com/resource/exerci
ses.asp?exercise=301

This link should take you to a demonstration, but in case it doesn't work. Lay on your back, bend left knee, and cross your right leg over, so your legs are crossed. Then lift your left leg, like you're hugging your legs to your chest. Then repeat on the other side. It doesn't matter if you lift your head or keep it on the floor. Hope this makes sense, it's an awesome stretch!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
DONGINZU's Photo DONGINZU SparkPoints: (10,834)
Fitness Minutes: (5,503)
Posts: 258
10/3/11 9:06 A

My SparkPage
Send Private Message
Reply
I'm in! Weighed in and did measurements on Saturday, so I'll use those as my starting point. Hoops, I'm not familiar with a figure 4 glute stretch. Do you happen to know if there's a link/explanation of that somewhere here on spark? (Apparently I am too lazy just to go and look. :P ) Oooooh, maybe I just figured it out by visualising a 4 ... is that where you sit with 1 leg stretched out in front, bend the knee to the other leg and cross your foot over the stretch out leg? Kind of?? :D

Komen MD Race for the Cure 5K, 10/23/11 - 34:15.5 (11:03 pace, 118/219 in my age bracket)

Celtic Solstice 5 miler, 12/17/11 - 56:48 (11:16 pace)

Clydes 10K, 4/15/12

Frederick HM, 5/6/12

Baltimore HM, 10/13/12


 Pounds lost: 51.0 
 
0
12.75
25.5
38.25
51
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/3/11 8:37 A

My SparkPage
Send Private Message
Reply
Day One

Cardio - Interval Workout (see below for details)

Walk, run, swim, bike or using cardio machines (elliptical, stationary bike, treadmill, stairmaster) - warmup for 5 minutes, increase to a moderate speed for 3 minutes, then increase intensity for 1 minute. Alternate between 3 minutes moderate, and 1 minute high intensity for 20 minutes. Cool down for 5 minutes. This should total 30 minutes.

Nutrition - Track!!

Strength & Flexibility - stretch after your cardio session (figure 4 glute stretch, hamstring stretch, sitting inner thigh stretch, calf stretch against wall, quad stretch)

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
JUMPINTHRUHOOPS's Photo JUMPINTHRUHOOPS SparkPoints: (33,766)
Fitness Minutes: (20,945)
Posts: 1,364
10/3/11 8:28 A

My SparkPage
Send Private Message
Reply
Christmas is exactly 12 weeks from today, and I've decided to challenge myself, I hope you'll join me! Today, I will weigh in and take measurements, so I can set goals, and track my progress.

I plan to post a weeks worth of challenges on Sunday night, or Monday morning, most weeks. This morning, I'm going to post today's challenge, but will post the rest of the wekks challenges later today.

Let's do this!!

"It's not about being fat; it's all about being fit"
"It's not about being thin; it's all about being healthy"
"It's not about weighing less; it's all about having more energy"



 current weight: 153.0 
 
183
173
163
153
143
Page: 1 of (1)   1

Report Innappropriate Post

Other SP Class of January 16-22, 2011 Fitness and Challenges Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=17571x47167x44398856

Review our Community Guidelines