Fitness Challenge III - Come join us!

**Cyndie32** · 10-02-2011 06:24 AM

Monday, 10/3/11, Fitness Challenge III starts

Part of getting in shape means changing how you live, from what you eat to how you schedule your time. But, what many people forget is that changing everything at once can be so overwhelming that we end up going back to old behaviors. Sometimes the first week of the challenge can be the easiest (because we're all fired up to make changes) or the worst (because we're pushing ourselves outside of our comfort zones), so no matter which it is for you, let's support one another on this forum.

How are you doing? What changes are you making? What are you learning that you can share with other challengers? This is part of what we do. We hold one another accountable and provide support and insight.

Figuring out how to become fit is a challenge for many of us, particularly considering that the quickest path to becoming fit is different for everyone. Of course, the common denominator is always proper diet and exercise, which not only aid in weight loss, but also keep a body healthy. Of course you've heard this before - the challenge is to FOLLOW THRU. And that is where this thread really helps.

So here is the challenge:

1. Make a commitment to the challenge. Report your weight and chest, waist, and hip measurements with your first post. Also, what is your goal? Once this is posted, you are not to weigh or measure yourself again until the challenge is over.

2. Journal your food and exercise and report it daily to the thread. You can use a pad of paper to track or you can use one of the online sites like loseit or caloriecount. I know, no one likes to track their food but its important to document what you are doing.

3. Get up and get moving! Cardio needs to be done for 30 - 45 minutes at least 5 days a week. Thats means you have to get your heart pumping! And for the first week, for muscle strengthening, add 15 squat thrusts! (look them up, there are many videos online)

4. WATER, WATER, WATER! Our bodies need at least 8-8oz glasses of water per day. Track your water and report it to the thread. I have a 16 oz bottle. I fill it every two hours, 4 times a day.

5. Meditate every day. Look it up! Do this for at least 5 minutes a day. Your ultimate goal should be for 10 to 15 minutes of uninterrupted meditation. A healthy mind is part of a healthy body.

6. Once a week, learn something new about fitness, health, weight loss, or anything else that you believe will help up on our journey and share it with the thread. This is not a diet plan although you may lose weight. This is about becoming healthly and fit. This is a lifestyle change.

7. And finally, reward yourself once a week (and report it to the thread) for working hard at reaching your goals. Your reward cannot be food related.

So to recap:
First post, record weight, measurements, and goals.

Daily, post calories consumed, exercise, meditation, and water intake

Every Monday, post reward for the week

Once a week, help educate the group by learning something new and sharing.

Now every week I will be adding a little more to the challenge so be ready. Our sedimetary lifestyle has led to being unfit. Lets give this the amount of attention it deserves.

**Cheyenne** · 10-02-2011 06:50 AM

Yay!!! I'm the first! I'm excited!!!

My measurements:
I weigh 132lbs. My hips are 37' 1/2inches, my waist is 22 1/2inches, and my bust is 39 1/2inches. During this challenge, I would like to shed the 2lbs off and get down to around 127lbs. I'd like to lose 2-3 inches off my hips, 2inches off my waist, and 4 inches off my bust.

Now, I have a question. What kind of meditation do we need to do? Can it be yoga? Or a few minutes of peace and quiet to ourselves?

Burpees!!! I've done them before!

Another question, is there a goal of fiber and protein grams that you would like us to get to? Are we doing the fiber and protein? Or just the calories?

I'm sorry I'm asking so many questions... I kinda do it a lot....I'm sorry....

**Crystalblue** · 10-02-2011 01:41 PM

Chest 38 3/4, waist 33, and hips 37 1/2. I still don't have a scale, darn it! I'll try and get one by next weekend and weigh in. If not, hopefully I'll have one by the end of the month. If I can't get my weight on by the end of the weekend, I'll just wait to weigh in till the end of the month. Sound fair?

I'm not sure what my goals really are. Lol. Mainly, I want to be fit and toned, and I'm well on my way there. I'd like to get my weight down to 140lbs, but I'm not sure if that's an important goal for me or not, the way I'm gaining muscle. I can see my thigh muscles pop out when I work out on the stairmaster. They're getting huge! Lol. No skinny jeans for me. My vertical is improving a lot playing basketball too. I'm not sure if I can really jump that high because of my knee, but it feels like I'm jumping higher, and I'm getting way more steals blocking passes.

I'm not sure what my measurement goal would be either. I'd like to get down to a 30" waist, but really my focus is on toning and losing the flab.

**Crystalblue** · 10-02-2011 04:45 PM

So I know it's not Monday yet, but I was trying to do the squat thrusts anyway. I haven't done these since elementary school. Lol. I tweaked my ankle a bit today at basketball, and the return spring back up isn't working for me. I didn't twist my ankle or anything. I'm not sure what I strained, but it hurts at the front of my ankle when I try to use the muscles and tendons there to jump. I wish I knew more anatomy. I could explain it better. My ankle's not happy with me when springing to the crouching position, back to the upright position. I'll give it a couple of days and try again. If it's still not ready, I'll start on them again next week. In the mean time, I'll do my girlie pushups and see about squats. Hopefully my workout routine's not effected to much though. The ankle feels fine walking around on it. It just doesn't my toes being bent upward then springing my weight up onto the balls of my feet. I really need to get some high top shoes.

The first thing I'll research is how to strengthen ankles after a history of injuries. From what I've heard, sprains don't really heal fully, so mostly I think it'll be up to wearing the right support.

**Beautiful Disaster** · 10-03-2011 06:34 AM

Good morning!!!! Back on at work, AND I get my repaired computer back this afternoon!!

I also realized I added 10 inches to my waist on the results post. haha. SO, my measurements should have been Hips 38, Waist 27, Chest 36. I forgot to weigh this morning and don't like to do so in the evenings, so I will weigh first thing in the morning.

I love the meditation daily. That's a great idea.

I'd also recommend for those of you interested in taking the logging a "bit" further, trying Calorie Count because it grades each food item and tells you why, tracks all your nutrients (even sodium) on a chart throughout the day so you can see where you fall. It even splits up bad fats and good fats. Then at the end of each day, it will grade your day. I also think LoseIt was shorting me in some ways. Now that I'm using Calorie Count, I'm having NO issues getting my daily protein. I know I'm eating better, but I truly believe I was being shorted a bit. So give it a shot.

I'm going to buy some new shoes this afternoon. I'm so tired of shoes killing my feet! It's not the "support" that bothers them, but the fit. I read about a top rated running shoe called Brooks Defyance, and I'm going to try some on. In addition to running, I love taking long walks...and when your toes are rubbing raw on the sides after the first mile or so, it decreases the motivation to continue.

CB - have you ever looked into your pronation? It's crucial to finding the right shoes and could be a factor in your ankle injuries. If you're flat footed, you most likely overpronate. If you're high arched, you most likely underpronate.

Excited about Challenge III!!! This has turned into not only a challenge, but a TRUE lifestyle transformation for all of us. I've got my mom now logging her food and exercise. She's 63 and has struggled with a sluggish metabolism for about 15 years now. She's small framed like me, and the extra weight is going to be very damaging to her long term. Because of my enthusiasm (much due to YOU wonderful ladies) she's now encouraged to focus on her weight loss and make it happen.

So that's another thing we need to remember, spread the word. When we educate each other, pay it forward and help others to learn!

**Cyndie32** · 10-03-2011 07:18 AM

i am currently 39-33-36 and 141 lbs. i would really like to be 36-30-34 and 130 lbs.

My reward for sticking to my newplan is a long sunday walk with the dog for reflexion.

yesterday my food calories was 1488 with protein of 68 and fiber of 37. i burnt 539 calories with exercise and was 345 calories under budget. my water was good at 64 ozs. i worked in the yard shaping the landscape and moving dirt for 3 or more hours and every hours i would stop for stretching. today, i am back to work, hopefully the boss won't hang out all day.

also on the squat thrust, remember to concentrate on proper form. suck in the stomach and hold your back straight! you don't have to do them fast, in fact, slow some times is better for control and form.

Chey, as for the meditation, do a little research (they have many instructional videos), and then just pick the one you like. As long as you are giving your body the time, it doesn't mater which form you use. And yes, lets continue to record fiber and protein. And Chey, no need to ever apoligize for asking for clarification. Dont forget your rewards.

**Crystalblue** · 10-03-2011 07:46 AM

Thanks BD! I just read an article on pronation and supination. It's rolling your ankle too far inward or outward, and the funniest part is, from the symptoms it describes, I think I do both. Lol. Most of my problems are with my left ankle. I had surgery on my left knee, so I'm wondering if that changed the way a carry myself on that side. When I first started playing basketball again years ago, I had problems with the tendons in the arch of my foot. The article described that as a symptom of pronation, rolling the ankle too far inward. It went away after I started using arch supports in my shoes. After that, I started having trouble with rolling my left ankle and spraining it, which is a symptom of supination. It kind of feels like a no win situation for me. Lol. The article suggested seeing a podiatrist so measure your gait so the right kind of footwear can be used. That's not something I'm ready to do just yet, but I'll keep it on the list of stuff to look into.

I read an article yesterday about some basic ankle exercises I could use the strengthen the muscles in the lower leg. I started with the easy non resistance ones. Sitting on the couch or a chair, I hold my legs straight out and with the toes pointed up, extend the toes all the way back towards my nose, only moving my ankle. Hold for 15 seconds. I do ten reps then switch to extending the toes down as far as I can, only moving the ankle, and hold for 15 seconds. Next, in the same position, I turn my foot inward as far as I can, only moving the ankle and keeping the toes pointing up. I hold for 15 seconds. After those ten reps, I turn my foot outward. Same thing, only move the ankle and keep the toes pointing up. Hold for 15 seconds. Last I drop my foot into a hanging position and with my big toe, write out the alphabet in the air. I felt it mostly in the calves, but I'm sure they go a long way for ankle support. I'll move on to the resistant exercises after I get theses down.

**Cyndie32** · 10-03-2011 08:02 AM

wow, great research crystal. that is some great information for everyone. i am trying the exercises right now as i am sitting at my desk. awsome! i wonder if it will help with ankle spurs.

**Crystalblue** · 10-03-2011 04:31 PM

I don't know about that, but these simple exercises made my calves sore. Lol. I'm going up and down the stairs a lot right now too, doing laundry, and I'm really feeling it. I've taken quite a few trips so far. I decided carrying one load up and down the stairs was a lot safer. I've got two more trips to make. Just waiting on the drier to finish.

Alright, one more up and down trip. Laundry here is great exercise. Lol. My calories yesterday were 1366 after burning 1182 playing basketball. I was starving by the time we got back home. Protien was 75 and fiber was 28. I started using a new calorie counter app called my fitness pal. It adjusts the nutrients I need depending on my workout. Awesome! My protien was, I think, about 25 under what it said I should have had. I may look into getting some protein bars for basketball day.

Let's see, reward...

**Cyndie32** · 10-03-2011 05:12 PM

look into whey protein. my son in the military says they use it all the time to keep their protein up. you mix it in a drink. i have never tried it but something to look into. don't forget to meditate. have a great evening. i made homemade enciladas for dinner. yum.