They had a dinner - potluck style - and I had to pick through what I wanted to eat. I had...
Chicken and Rice mix, green beans, peas, salad, a bite of some "taco mix?". I had a couple pepperoni slices (sodium I know). I typically don't drink any soda besides my daily 12 oz Sprite but I did have Diet A&W Root beer.
The compliment came later when the banquet was over. A parent came to me and said, "You have lost so much weight!". Now, I'm not that good at taking compliments - I say thank you and move on. But, in all honesty - I love the compliments. I feel a little weird about that but I think that we all deserve encouragement and need that to be successful.
Thursday
Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – Oblique Twists (http://www.youtube.com/watch?v=I5YbtdqK6g0)
· Level 1 = 3 sets of 8 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 2 = 3 sets of 10 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 3 = 3 sets of 12 reps (1 rep equals twist, twist, one; twist, twist, two)
Exercise 2 – Decline Pushups (http://www.youtube.com/watch?v=mKrao591LBU)
· Level 1 = 2 sets of 8 (one set equals one pushup)
· Level 2 = 3 sets of 8 (one set equals one pushup)
· Level 3 = 3 sets of 10 (one set equals one pushup
Exercise 3 – Flutter Kicks (http://www.youtube.com/watch?v=t_ONDu5SL30)
· Level 1 = 3 sets of 15 seconds (one set is one 15 sec. hold)
· Level 2 = 3 sets of 20 seconds (one set is one 20 sec. hold)
· Level 3 = 3 sets of 25 seconds (one set is one 25 sec. hold)
Exercises 4 – Calf Raises (http://www.youtube.com/watch?v=HhPXovWExco)
· Level 1 = 3 sets of 20. (1 rep equals one calf raise)
· Level 2 = 3 sets of 25. (1 rep equals one calf raise)
· Level 3 = 3 sets of 30. (1 rep equals one calf raise)
Exercise 5 – Dirty Dogs (http://www.youtube.com/watch?v=QxYSX3XEmQE)
· Level 1 = 2 sets of 10 lifts per leg
· Level 2 = 3 sets of 8 lifts per leg.
· Level 3 = 3 sets of 10 lifts per leg.
Exercise 6 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
-Stretch-
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)
- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.
Exercise 1 – Oblique Twists (http://www.youtube.com/watch?v=I5YbtdqK6g0)
· Level 1 = 3 sets of 8 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 2 = 3 sets of 10 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 3 = 3 sets of 12 reps (1 rep equals twist, twist, one; twist, twist, two)
Exercise 2 – Decline Pushups (http://www.youtube.com/watch?v=mKrao591LBU)
· Level 1 = 2 sets of 8 (one set equals one pushup)
· Level 2 = 3 sets of 8 (one set equals one pushup)
· Level 3 = 3 sets of 10 (one set equals one pushup
Exercise 3 – Flutter Kicks (http://www.youtube.com/watch?v=t_ONDu5SL30)
· Level 1 = 3 sets of 15 seconds (one set is one 15 sec. hold)
· Level 2 = 3 sets of 20 seconds (one set is one 20 sec. hold)
· Level 3 = 3 sets of 25 seconds (one set is one 25 sec. hold)
Exercises 4 – Calf Raises (http://www.youtube.com/watch?v=HhPXovWExco)
· Level 1 = 3 sets of 20. (1 rep equals one calf raise)
· Level 2 = 3 sets of 25. (1 rep equals one calf raise)
· Level 3 = 3 sets of 30. (1 rep equals one calf raise)
Exercise 5 – Dirty Dogs (http://www.youtube.com/watch?v=QxYSX3XEmQE)
· Level 1 = 2 sets of 10 lifts per leg
· Level 2 = 3 sets of 8 lifts per leg.
· Level 3 = 3 sets of 10 lifts per leg.
Exercise 6 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
-Stretch-
If you are participating in the Challenge - keep coming back to let us know how you are doing. Your success is continuous motivation for the rest of us!
What is one thing that you never want to go back to?
What is one thing that you never want to go back to?
