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Pre-Challenge Assignment: What’s Your Intention?

October 14, 2009 by 4 Comments

OK folks we’re 1 week away from our 30 Day Shred Challenge! (just click that link if you need the skinny on what I’m referring to – there’s still time to join in on the fun!)

I’m getting very excited and I’m SO happy that so many of you have joined up with me in this! I think it’s going to be great doing it together.

Today, I’d like you to think about what it is you hope to have accomplished at the end of the 30 days. I think it is VERY important and useful to have some serious intent behind our goals and actions…not just with the weight loss but with pretty much everything we do in life, right? 😉

Maybe you have not seriously begun your weight loss or exercise efforts and your intent would be to get into a nice exercise groove? Maybe you’re struggling with a plateau and are hoping that this change-up in your exercise will kick your weight loss into gear again. You get the idea.

For me, I’ve been hovering in the range of 167-170-ish for awhile now. It’s a tricky place because I know I want to reach my goal (138 ) and at my low (158) I felt fantastic BUT 167 still has me feeling pretty good.

So, my intention with the 30 Day Challenge is to have 30 days of exercise along with serious calorie counting – determined to get back to those low 160’s at a minimum.  I also intend for us, as a group, to be a source of encouragement and support for one another…and that is happening! Thanks SO much gang! We can do this together and thank you for joining in and believing in yourself.

I’d love to hear what your intentions are in the comments…

Filed Under: 30 Day Shred (Oct 21-Nov 19)

Pre-Challenge Assignment: Work Those Muscles!

October 12, 2009 by 2 Comments

OK team…we’re 9 days out from our 30 Day Shred Challenge and I just wanted to start putting some tips out there for you all.  Do I think we’re gonna make it through the 30 days?  You bet, I do!!!  Do I think there may be some challenges along the way?  Yes!!!!  lol

So, being the planner that I am, I want to try to nip those challenges in the bud now.

IF you are not currently exercising, there will definitely be some soreness when you start with the infamous Jillian on the 21st! Heck, I’ve been doing strength training for 2+ yrs now and I’m expecting that I will have to push through some sore muscles.

So…if you’re not currently doing anything with your dumbbells, I’d suggest doing some bi-cep and tri-cep work every other day or so. Just do something light – maybe during commercials of your favorite TV program.

I’d also do a few sets of squats and lunges to get that lower body ready.

At the beginning of my fitness routine, I was fortunate to have access to a gym which is where I did my upper body work. As the months progressed, when I wanted to change up my routine a bit I purchased the book below and created a little upper and lower body routine of my own based on some of the exercises in this book.

I will include the link below in case this is something that would help you out.

biggest-loser-fitness-book

Here you go: The Biggest Loser Fitness Program

Let’s go team! 🙂

P.S. Do you have everything you need from the shopping/tools list?

Filed Under: 30 Day Shred (Oct 21-Nov 19)

No Shred For You? What’s YOUR Challenge

October 7, 2009 by 12 Comments

Ok friends, family and excuse-makers!!!  I’m SO kidding – you all know I LOVE you and I can say that because I used to weigh 278 lbs and made EVERY excuse in the book to NOT start exercising!…Let alone commit PUBLICLY to 30 DAYS IN A ROW!!!!  LOL

In all seriousness…You people are awesome!!

I’m go glad to know you…to be knowing you…and to be sharing in this journey to health, fitness and the FREEDOM that brings with you all!

Now, let’s figure out a way to make this work for everyone, deal?!

The 30 Day Shred is on and we are going to rock that challenge! You can sign up by leaving your comment at that page please.

It has been brought to my attention (thanks Andie from Austria!) that the dvd is not available in all parts of the world YET. (Go Jillian!) I also know that there are a few of you that may be holding back from joining us because you know exactly who Jillian Michaels is! OK, no joke this workout will be challenging.

If you’re able to do it and you’ve been exercising at least a bit, I say definitely go for the shred.

If you don’t have access to the dvd or you really do not feel that you are ready for the workout, I do not want you to be excluded here…I want this to be a team effort – 30 days of moving together – doing something that will challenge us all no matter what level we are starting from.

So, if this is you:

  • Do NOT feel bad, intimidated, shy etc…I’m gonna hi-five you below and we’re gonna get some stuff done here!
  • Please leave a comment below telling us what it is that you are going to commit to for those same 30 days – I’d LOVE to keep this about exercise for this challenge BUT you know where you’re at – push yourself but make it doable – walking, biking, swimming…20 min, 30 min, 45 min – that’s up to you – I think the important thing is that you are making a commitment to yourself. (and big bad meanie me – kidding) 😉
  • Be sure to sign up and say hello at the Facebook Page (we’ll be having some good discussion there as well)
  • Mark your calendar (Oct. 21)

I’m SO proud of YOU!

We’re getting ready to make some change happen and I really want YOU to be a part of it!


Filed Under: 30 Day Shred (Oct 21-Nov 19) Tagged With:

30 Day Shred With Me! (Oct. 21-Nov. 19)

October 6, 2009 by 52 Comments

30-day-shred We can do this folks! Join me in my next 30 Day Challenge!

What: A 30 day commitment to do Jillian Michael’s 30 Day Shred workout

When: Oct. 21-Nov. 19

What you need to participate:

  • the desire to create change in your life
  • the determination to stick with it for 30 days
  • the heart to encourage others involved in the challenge

Shopping list:

Why I Think This Challenge Is For You:

  • Will be fun doing it as a group – we can motivate one another!
  • There are 3 levels to choose from – I say we ALL can do level 1!
  • The actual routine is 20 MINUTES! (allow 30 with warm-up/cool-down)
  • Only failure will be to NOT DO IT: Even if you can do 1/4 to 1/2 of each exercise, we will consider it success! If routine is difficult where you are currently at, a good goal may be to be able to do full 20 minutes on day 30. 🙂

Assignment:

  • Read the post “What Could You Change in 30 Days?” if you’ve not done so already
  • Sign up to join in by adding comment to this post
  • Sign up for the Facebook Fan Page (if not currently a member) – will discuss more at the fan page.
  • Gather the items you need from the shopping list above
  • Mark your calendar for start date of Oct. 21

Ready…Set… Go!!!!


Filed Under: 30 Day Shred (Oct 21-Nov 19) Tagged With: ,

What Could You Change in 30 Days?

October 6, 2009 by 13 Comments

calendarThe challenge of losing 140 lbs can be OVERWHELMING! I can remember the day I made this decision as if it were yesterday. I knew instinctively that the only way I was truly going to change all of the poor eating and non-healthy choices that I had been making, would be to chunk it down and make those changes bit by bit. If I were truly going to commit to this decision, I was going to be successful by creating true lasting changes in the smaller decisions that I made day-to-day.

This began a pattern of creating 30 day plans or challenges for myself. I discovered a great post at Steve Pavlina’s blog titled “30 Days to Success” which describes what he calls a 30 day trial. The concept is basically that 30 days is a reasonable time to commit to something that we want to change in our life. This could be the introduction of a healthy new habit or the demise of something that we feel is negative in our life.

What if you told yourself that you were committing to something, not forever…but for 30 days? If, at the end of 30 days, you never wanted to engage in the activity again, you wouldn’t have to, BUT if in fact a healthy habit is a result, how wonderful would that be?

If you are just starting out with your weight loss and have a huge list of things that you want to change, what is ONE things that you could commit to doing for the next 30 days? Could you commit to a 15 min. walk? Taking a daily vitamin? Drinking 8 glasses of water? Eating 3-5 servings of fruits/vegetables a day? What could your 30 day action plan be?

The very first 30 day challenge that I created for myself regarding my weight loss had to do with exercise. I KNEW that I HAD TO GET MOVING and I had been doing nothing prior to that point. I was ready to pour a lot into myself to lose this weight and I was determined to make exercise a big part of the plan.

I decided to walk for 60 minutes a day to create a habit of moving for myself. It was a lofty goal and guess what? I could not walk for 60 minutes or even 30 minutes at a time…my body just would not allow for it. My feet and legs would swell and it was just too painful. SO my 30 day challenge was to walk for 15 minutes 4 times a day for 30 days!

Did I complete it? You bet! How did I feel at the end of 30 days? I would say that it was the single best thing I did for myself at that time. I knew now that I COULD exercise. The weight started coming off and I was more likely to eat healthy throughout the day after working on the exercise piece.

Here are some examples of other 30 day challenges I have done in the past:

  • drink 8 glasses of water a day
  • no eating out
  • writing for 1 hr/day
  • no watching TV during the week (M-Th)
  • waking up at 5AM

You get the idea….

I swear by the 30 Day Challenge and I’d love to challenge you now to choose one thing that you will commit to doing for 30 days! Please add your comments so that I can cheer you on. 🙂

Go!


Filed Under: 30 Day Challenge
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