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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/30/13 2:39 P

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Like I said, I was excited about the exercise challenge so did this for my workout tonight.
6 Exercises ~ I used your suggested exercises KIWI and added one to make a sixth. So I did~

-Plank Forward Pulls
-90 Degree Crunches
-Pushups
-Tuck Jumps
-Squats
-Tricep Dips

10 reps of each, then 9, then 8... and so on.
Took me 19:05. Enjoyed! :D

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/30/13 1:32 A

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Nice...to work we go! Can't wait to do the exercise challenge!

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/28/13 6:19 P

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Ok WarriorZ... This is our last week.

Final week of the New Year... New You Healthy Habits Challenge

Repeat this affirmation every day 10 times first thing in the morning. I will only make choices that make improve my health."

Food: Lets eat the rainbow. Each day eat fruits and vegetable that match the colors of the rainbow,

Red Orange Yellow Green Blue Indigo Violet

Exercise: Count down from 10... See instructions below.

Mental: Clean out one area of your house that is driving you nuts. :)

Exercise challenge instructions:

You will do a total of 10 rounds. Choose six exercises each day.

1st round - do each exercise 10 times
2nd round- do each exercise 9 times
3rd round - do each exercise 8 times
Repeat until round 10 where you are doing each exercise 1 time.

Example:
Plank forward pulls
90 degree crunches
push up
tuck jumps
squats

Good Luck

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/28/13 1:49 A

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I'll always add spinach to my smoothies - so 99% of the time they're always green haha! I like a vanilla/choc powder sometimes... But really my faves are any type of fruit, berries, with a scoop of peanut butter - can't beat the peanut butter, yummo hehe!

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/27/13 7:05 P

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I looooove my green smoothies. What are your favorite ingredients?

The deck of cards did a number on me as well. (pun intended). I wobbled around for a couple of day. heheh


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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/27/13 12:32 P

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Another green smoothie. I've been SO sore from that deck of cards workout... haha.

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/26/13 2:09 P

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Started the day with a green smoothie!

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/24/13 3:20 P

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I did my card workout.

Hearts = Burpee
Diamonds = Overhead Press (12kg)
Clubs = Weighted Squats (12kg)
Spades = Bicycle Crunch.
Jack/Queen/King = 15
Ace = 11

Well woah. That was SO tough. It took me 40:22 to complete. Almost give in a good few times.

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/24/13 1:39 P

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Last night was the following card assignements

Spades: Push ups
Clubs: leg lifts
Hearts: Jumping jacks
Diamonds: Round the worlds

I am so feeling these workouts. Very fun.

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/24/13 9:08 A

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Oooh the card workout! I have to do this! Maybe tonight?? It's so exciting!

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/23/13 1:00 A

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I am really enjoying this exercise challenge. Today's card assignments were:

Spades: Clean and press
Clubs: Bear hug squats
Hearts: Toe taps
Diamonds: Leg to hand ball pass V ups.



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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/21/13 6:00 A

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Sounds like fun! Excited to try the exercise challenge.

And also the sugar. I am so in. No refined sugar this week. I'll try and cut down altogether for the week.

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/20/13 10:53 P

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Ready for week 4?

Week 4 of the New Year... New You Healthy Habits Challenge


Repeat this affirmation every day 10 times first thing in the morning. I will only make choices that make improve my health."

Food: Eliminate refined sugar and processed foods this week.

Exercise: Challenge week... See instructions below.

Mental: Write 5 goals this week. One for each day. Journal your accomplishments and struggles regarding each challenge.

Exercise challege:

Exercise challege:

Divide a deck of cards into 4 piles (one per day). Assign an exercise for each suit. As you turn the cards over, whatever number is on the card, that is how many times you will do the exercise assigned to the suit on the card.

Spades = Upper body
Hearts = Cardio
Club= Lower body
Diamonds= Abdominals

Example

Day 1
Clubs: Sumo Squats
Spades: Push Ups
Hearts: Walking in place
Diamonds: V ups

Good Luck

Edited by: KIWISMOM95 at: 1/21/2013 (16:10)
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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/19/13 3:04 P

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Small steps still take you the same place as giant leaps! ;)


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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/17/13 11:00 A

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I am hanging in there Steph. Thanks for asking. I have pretty much got my diet dialed in but I am struggling with getting my exercise in. I have not yet fully recovered after this last flair up. The super cold weather is not helping as it increases the pain and fatigue. It will happen though. Baby steps.



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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/16/13 2:29 P

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Just got my 30 mins cardio in (35... haha!) and then did 10 mins of yoga afterwards. Yay!

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/15/13 1:47 A

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Nice challenges. How are you getting on KIWISMOM? :)

I just bought some fruits in to snack on... so yay!
I'm not sure I'll get 5 days of cardio in just yet...
The yoga is a great challenge idea - I'll start tonight and youtube some short yoga videos! :)

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/14/13 11:00 A

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You are all doing fabulous. I love hearing where everyone is at and the stories that come from the journey.

Wow! Can you believe it is week three already?

Week 3 of the New Year... New You Healthy Habits Challenge


Repeat this affirmation every day 10 times first thing in the morning. I choose to prevent stagnation in my life and to work towards my goals."

Food: Use fruit for snacks and desserts.

Exercise: Do 30 min of exercise 5 days this week.

Yoga. Do 10 min of quiet and relaxing stretching before bed each night.

Here is a dessert recipe for you:

Chia seed pudding

Chia Seed Pudding

1 cup almond milk (or other non-dairy beverage or liquid)
2 Tbsp chia seeds
1 Tbsp maple syrup or honey

optional seasonings: vanilla, cinnamon, cardamom, etc
optional add ins: fruit slices, nuts, seeds

Add first three ingredients to a bowl. Stir/ Place the mixture in the refrigerator for about 2 hours unitl it is thick.

When ready, add in your optional ingredients.
Add in any fruit, if youd like. Or add fruit, grains, nuts, dried fruit later.
.
Leave the mixture in longer for a thicker pudding overnight even.

You can double or triple the recipe and keep it in the fridge for a handy healthy snack when the sweet tooth hits.

Tasty combintions:

Mango/coconut
cranberries/almonds
banana/cinnamon
strawberry/banana
shredded apple/coconut/cinnamon, vanilla

Enjoy



Edited by: KIWISMOM95 at: 1/14/2013 (11:00)
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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/9/13 3:15 P

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ZWOW vid (#50) done tonight for me.

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/9/13 1:55 A

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Hehehe YEP. The kids think it's so easy until they try with you. My niece once did a workout with me, 3 rounds of 4 exercises. She completed one round and walked out on me, LOL.
T'is good for the respect afterwards... hahaha ;)

I journal daily so that one is going well. So is the cardio. I just haven't had any salads this week yet.. :-x

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/8/13 11:09 A

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A funny from last night. My 10 y.o. son joined me last night doing ZWOW 50. Instead of a chair, I used a step bench (lower than a chair, much more doable for me.). He took one side of the bench and I used the other. About half way through he says "Your exercises are actually pretty hard mom." He then repeated a few times through. He eventually quit about 3/4 through. Too cute.

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MARINEMAMA's Photo MARINEMAMA SparkPoints: (192,880)
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1/8/13 5:26 A

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Doing great with the exercise and enjoying salads!
Struggle with the journaling....might try voxing ..an app on my iPad that records.
Daily affirmation ...working on:)

EST

Please pray for and support our troops.....They are the very reason we live in the land of the free......let us give thanks to our BRAVE.
GOD is AWESOME.....PRAISE HIM.



Run 1/2 marathon..goal met!


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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/7/13 10:27 P

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Wow.. I am so excited. Today was an awesome day.

I completed ZWOW 50. Sadly, this is the first time exercising in a really long time.

I had a nice big green salad with dinner.

Active journaling will happen tonight before bed.




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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/6/13 8:17 P

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Week 2 of the New Year... New You Healthy Habits Challenge

Yeah! How did your first week go? Anything you need to work on?

Week 2

Repeat this affirmation every day 10 times first thing in the morning. Today I choose to do what I can.... and I can do anything."

Food: Include 1 salad in your diet each day.

Exercise: Do 30 min of exercise 5 days this week.

Strategic journaling. Each day spend 10 minutes (or more). Strategic journaling is journaling with a specific topic in mind. Pick one area in your life (eating, exercise, whatever is causing you stress and write about it. How it is affecting your life, some possible solutions. Continue to write about this trouble area each day how how the solutions worked/didn't work) You will continue to journal this trouble area until it is no longer a problem.

Here is a salad recipe to get you started:

Winter Salad
SALAD
1 large head of lettuce
1 medium pear (any variety)
1 medium apple (any variety)
1 medium avocado
1 clove garlic

Chop the lettuce, slice the pear, apple, and avocado, and
mince the garlic. Combine into a large bowl, mix well,
and set aside.


DRESSING
1 tbsp stone ground mustard
1/4 tsp balsamic vinegar
1 1/2 tbsp extra virgin olive oil
2 1/2 tbsp water
1/2 tsp lemon juice (optional)
agave or stevia to taste
1 pinch sea salt

Mix all of the ingredients in a small cup or bowl. Pour
the dressing over the salad and enjoy.



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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/6/13 1:30 P

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Another meditation today.

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/5/13 3:07 P

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Meditation done. :)

No green smoothie today.

3rd Zwow of the week done. ZWOW#45. Goodie! With hand stands, hehe!

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/4/13 7:32 A

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Green smoothie breakfast. (milk, spinach, peanut butter, choc mint protein powder)

Meditation is about to happen... in the bath! :) (That still counts... right?! lol)

Another ZWOW maybeeee tomorrow... or tonight... I am pooped after my morning workout, don't know if I'll feel powered up later though?

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/3/13 1:21 P

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Ok.. I have the green smoothie down. Easy enough. I just can't find the time/energy to exercise or mediate.

Smoothie: Spinach, banana, strawberries, goji berries, raisins, water

Exercise: May not get to it tonight. Evening out with my 10 yo.son.

Meditation: Will get that in before bed.



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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/2/13 5:16 P

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Green smoothie to start the day.
No ZWOW today, but cardio workout!
No meditation, yet.

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
1/2/13 11:30 A

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Jan 2:


Smoothie: 2 handfuls of spinach, 2 bananas, frozen mango, frozen raspberries, chia seeds and water.

This is one of my favorite sites for smoothie recipes: www.rebootwithjoe.com


Fitness: Still to be done


Meditation: Still to be done.

Edited by: KIWISMOM95 at: 1/2/2013 (12:35)
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MARAD123's Photo MARAD123 Posts: 23
1/1/13 4:03 P

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As long as you use raw spinach, you won't taste it. It really does just blend in. If you use frozen spinach, it will be gross -- learned that the hard way.

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VW_STEPH's Photo VW_STEPH Posts: 3,611
1/1/13 12:50 P

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Food & Exercise check in for me today, yay!
I had a pre-workout green smoothie (the spinach made it green) and did ZWOW#26.



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FATHINSN's Photo FATHINSN SparkPoints: (74,015)
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12/31/12 11:45 P

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I can do the 10-min meditate, only 1 ZWOW (coz I'm currently trying to do things slower as last time I was overload with workouts LOL) but the green smoothies, just thinking about drinking it make my stomach rolls, uhuh. Can I just use the fruits without the greens or maybe I can put cucumber instead the other veggies (it's still green in color).

### Fathin SN###
Spark Your Day With Jumping Rope!
Lead of Jump Rope Challenge Team


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VW_STEPH's Photo VW_STEPH Posts: 3,611
12/31/12 12:52 P

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This looks like a really good challenge. I so need something to help sort out my eating habits.

I just bought some spinach in today too... So yay, I can start this tomorrow!

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KIWISMOM95's Photo KIWISMOM95 Posts: 664
12/31/12 11:31 A

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Wow!! A new year already. With the beginning of a new year comes the desire to make changes. To strive to be better than the year before. That is the nice thing about new beginnings.

So this challenge is about new beginnings and making things better.

This challenge will cross multiple boundaries. This challenge is about building healthy habits so that our changes and hard work we put into them aren't temporary, but permanent.

Since goals are best achieved when tackled in small chunks, this challenge will set weekly goals and will includes the following elements:

Food,
Exercise, and
Mental rest

Week 1

Repeat this affirmation every day 10 times first thing in the morning. I choose to make healthy, positive choices for myself.

Food: Include 1 green smoothie in your diet each day.

Exercise: Complete 5 ZWOW videos this week

Mental rest: Give yourself 10 minutes of quiet meditative time. Think about your goals. Write down your action plan for the week. Reflect on what you have already achieved.

Green smoothies are really easy. Make your favorite smoothies and add a couple handfuls of spinach to start out. later you can change up your greens by replacing the spinach with kale, collard greens, etc.

Here is a recipe to get you started:

2 cups tightly packed raw baby spinach
2 cups water
1 peeled orange chopped roughly
1 apple cored, seeded and diced
1 cup fresh, frozen or tinned (in natural fruit juice) pineapple
1/2 frozen banana

1. Throw all the ingredients in your blender and puree until smooth and creamy.

Here is a wonderful website with loads of juice and smoothie recipes: www.rebootwithjoe.com

Stay tuned for next weeks New Habits challenge info.

Happy New Year





Edited by: KIWISMOM95 at: 1/2/2013 (12:34)
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