Exercise! - December Exercise Accountability




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Echo
12-01-2009, 11:06 AM
It's the holiday month! Lets all bring in our A game and aim to workout each week, and push ourselves a little out of our comfort zone - to make up for and plan for the little indulgence over the holiday season ;)

Bring It for December!

:elf::gift2::xcheer::wreath::rudolph::snow4::tree: :ginger::clause::snowball:
:snowglo::candy::coolsnow::present:

In addition to declaring your daily exercise achievments, there will be a smilie competion each week, which you're more than welcome to join in!

Allocate a holiday smilie of your choice for each workout you complete. At the end of the week, count up your smilies and see how you fair against the competition!

Feel free to copy the format below and then each day you can edit your own post and add your workout(s!) for each day and week. Remember this is completely optional, and you don't have to do this if you dont want to.
---

Week 1

1st tues
2nd weds
3rd thurs
4th fri
5th sat
6th sun

Total Smilies =
Total minutes =
------

Week 2

7th mon
8th tues
9th weds
10th thurs
11th fri
12th sat
13th sun

Total Smilies =
Total minutes =
--------

week 3

14th mon
15th tues
16th weds
17th thurs
18th fri
19th sat
20th sun

Total Smilies =
Total minutes =
----------

week 4

21st mon
22nd tues
23rd weds
24th thurs
25th fri
26th sat
27th sun

Total Smilies =
Total minutes =
---------

week 5

28th mon
29th tues
30th weds
31st thurs

Total Smilies =
Total minutes =
-------


Echo
12-01-2009, 11:09 AM
Echo's December Exercise Challenge


Week 1
1st tues: none
2nd weds: none
3rd thurs workout I: biggest loser boot camp (resistance training): level 1, 2 and 3: 57minutes. 350calories burned :wreath:
workout II: exercise bike (cardio): level 13: 31minutes 242calories burned :ginger:
4th fri Jillian Michaels boost metabolism dvd (cardio): 53 minutes: burned 472calories :tree:
5th sat Tae Bo (tae Bo platinum dvd plus Tae BO II basic workout and half of advanced workout) 74 minutes: burned 463 calories :rudolph:
6th sun: rest day

Total calories burned = 1527 calories [0.44lbs] {44% lb}
Total Smilies week 1 = 4 : :wreath: :ginger: :tree: :rudolph:
Total minutes = 215 minutes
------
Week 2

7th mon:none
8th tues: p90x chest shoulders and triceps. plus extra resistance training (Jillian Michaels fitness plan (tricpes and biceps exercises only - thanks Mercy!)Total minutes 76 minutes. Burned 419 calories :present:
9th weds: plyometrics (p90x) 57 minutes. 464 calories burned. (plus bonus round - jumping jacks and steps 8 minutes. 52 calories burned. Total calories burned = 516 calories burned :snow4:

10th thurs: rest day

11th fri: Last chance workout dvd biggest loser. all 3 workouts. cardio and resistance training. 64 minutes. burned 450 calories :wreath:

12th sat none: ab pain (strained my ab muscles)
13th sun none: taking a recovery day off


Total calories burned = 1385 calories [0.40lbs] {40% lb}

Total Smilies = 3 :present: :snow4: :wreath:

Total minutes = 205 minutes.

------------
week 3

14th mon : none

15th tues
16th weds
17th thurs
18th fri
19th sat
20th sun

Total Smilies =

Total minutes =

----------

week 4

21st mon
22nd tues
23rd weds
24th thurs
25th fri
26th sat
27th sun

Total Smilies =
Total minutes =
---------

week 5

28th mon
29th tues
30th weds
31st thurs

Total Smilies =
Total minutes =

Mercy03
12-01-2009, 11:47 AM
Week 1

1st tues 30 min cardio:)
2nd weds:30 min strength:)
3rd thurs30 min cardio:)
4th fri :devil:
5th sat:devil:
6th sun:devil:

Total Smilies =3
Total minutes =90 min:devil:

Goal for week one- 30 min cardio, 30 min strength and/or stretching.

I smile given for each goal met:D

Thanks for the challenge Dr. Echo!


Diva
12-01-2009, 02:23 PM
Heya Echo & Mercy! :hug:

I prefer to just add a new post for each time I exercise, that way the thread doesn't get lost or buried. ;)

Today:
WATP's 2 miles w/Weights:D

Mercy03
12-01-2009, 03:24 PM
Heya Echo & Mercy! :hug:

I prefer to just add a new post for each time I exercise, that way the thread doesn't get lost or buried. ;)

Today:
WATP's 2 miles w/Weights:D

Have it your way lol, but I don't think us three would get lost anywhere:D

p.s. Miss you:hug:

EZMONEY
12-01-2009, 07:01 PM
Have it your way lol, but I don't us three would get lost anywhere:D


Well here is CHOPPED LIVER checking in ;)

I am improving! I was able to get 3 in with the dogs with little pain today.

Have a great month....I am keeping my goal low because I hope to be back to work soon and it will be out of town....cutting into my walking :(

3/50 MILES :clause:

Mercy03
12-01-2009, 07:04 PM
Well here is CHOPPED LIVER checking in ;)

I am improving! I was able to get 3 in with the dogs with little pain today.

Have a great month....I am keeping my goal low because I hope to be back to work soon and it will be out of town....cutting into my walking :(

3/50 MILES :clause:


Ummmmm, I like chopped liver:p

saef
12-01-2009, 08:14 PM
I will keep up my daily workouts throughout December, in spite of after-hour holiday parties and some of my exercise classes going on hiatus for a few weeks. When others are lamenting overindulging and swearing they must start a program, I'll just be doing what I always do, whatever the season, because exercising is a non-negotiable part of my daily routine, like washing my face or brushing my teeth. (I hope that if I keep telling myself that, it will be true. ;-)


Week 1

1st tues: 45 minutes bike, 15 minutes rowing
2nd weds: One hour elliptical, weights
3rd thurs: One hour elliptical, one hour Pilates class
4th fri: One hour elliptical, weights
5th sat: One hour elliptical, one hour Pilates class
6th sun: One hour swimming class, weights. This was not my finest hour in swim class. I'm somewhere beyond the intermediate class but I am the laggard in the advanced class. I really need to work on my breast stroke & butterfly.

Total Smilies = How do I earn a smilie? Is it like a teacher giving a sticker to a student's paper?
Total minutes = Probably just under nine hours. (I don't time my work with weights -- I just do the sets.) So maybe 535 minutes for the week.
------

Week 2

7th mon: One hour bike, abs work
8th tues: One hour elliptical, weights
9th weds: One hour bike, abs work
10th thurs: One hour bike, weights
11th fri: One hour elliptical, abs work
12th sat: 30 minutes elliptical, 30 minutes on treadmill, one hour Pilates class
13th sun: One hour swimming class, weights

Total Smilies = I'm giving up on the smiley thing.
Total minutes = Probably about eight and a half hours. I could have done more, had I also taken a yoga class & a second Pilates class during the week, but I need that downtime after work. That's 510 minutes for the week.

--------

week 3

14th mon: One hour bike, abs work. Boy did this feel good after a hectic day.
15th tues: One hour elliptical, weights
16th weds: One hour bike, abs work. Barely made it through this, as I picked up a cold over the past few days & feel out of it.
17th thurs: 45 minutes elliptical, 45 minutes Pilates class
18th fri: One hour elliptical, weights
19th sat: 30 minutes elliptical, 30 minutes treadmill, one hour Pilates class
20th sun: One hour on the arc trainer, weights. After eight & a half inches of snow fell, my Sunday morning swimming class at the local community college was cancelled. But the gym down the street still opened this morning & lots of people were in there at 10 AM. There are so many big co-op apartment buildings around here that people just have to walk a block or two or three, at most.

Total minutes = 6 hours & 45 minutes of cardio, one hour & 15 minutes' worth of Pilates classes, probably two & half hours of mat work & weights, for a total of about 10 and a half hours. A new high for the month: 630 minutes.

----------

week 4

21st mon: One hour bike, abs work
22nd tues: One hour elliptical, weights
23rd weds: One hour elliptical, abs work
24th thurs, Christmas Eve: One hour bike, weights
Christmas, fri: One hour arc trainer, abs work
26th sat: One hour elliptical, one hour Pilates class
27th sun: One hour bike, weights

Total minutes = 10 hours, or 600 minutes. Which won't make up for my nibbling at nuts & eating prime rib on Christmas Day, but has kept me in a good, consistent habit, which will help when I eat more regular, day-to-day meals.
---------

week 5

28th mon: One hour elliptical, one hour Pilates class
29th tues: One hour arc trainer, weights
30th weds: One hour bike, abs work. Today I secretly went down to the spinning classroom when no one was there & got on a spin bike, to see how it felt. I am preparing myself mentally to try a spinning class. I do a lot of solitary hours on a stationery bike, but have never tried a spinning class. I am a bit of lone wolf as far as exercising goes & I am shy of crowds (due to deep-rooted gym class traumas from my youth ;-) so this will be a big thing for me.
31st thurs: One hour elliptical, weights. Snow began falling rather prettily while I was on the machine, then got thicker & faster. I walked home through a snowstorm. Goodbye to 2009. Good wishes for 2010.

Total minutes = Five hours & 45 minutes. 345 minutes for the week. Done & done. 2,620 minutes for the month.

Diva
12-02-2009, 12:30 AM
Have it your way lol, but I don't think us three would get lost anywhere:D

p.s. Miss you:hug:

Miss you too. Hopefully life will get back to "normal" after the move. All this stress is doing a number on my Blood sugar. :dizzy:

Gary, my Dear friend, you are Prime Rib babeeeee!!!!:hug:

EZMONEY
12-02-2009, 12:38 PM
You ladies are killin' me :D

I was able to get 3 in with the mutts this morning w/o much pain. I will see the doctor later this morning.

6/50 MILES :clause:

traveling michele
12-03-2009, 01:28 AM
:gift2:Always looking for something new to "shake it up" so I'm game to play!
Week 1

1st tues : none
2nd weds: 60 minutes spin class :present:
3rd thurs: 50 minutes latin dance class :brr:
4th fri: 30 minutes running on treadmill:elf:
5th sat: 60 minutes (45 elliptical, 15 weights):snowfight
6th sun: 42 minutes cross trainer :hohoho:

Total Smilies = 5
Total minutes = 242 minutes
------

Week 2

7th mon: 70 minutes boxing boot camp class:coolsnow:
8th tues: none
9th weds: 60 minutes spin class :snow4:
10th thurs: 60 minutes latin dance class
11th fri: none (surgery)
12th sat: none
13th sun: 60 minutes (45 walking on treadmill, 15 upper body) :mrsclaus:

Total Smilies = 4
Total minutes = 250 minutes
--------

week 3

14th mon: 60 minutes (50 treadmill, 10 crunches):stardav:
15th tues: none
16th weds: 38 minutes crosstrainer:snowglo:
17th thurs: 50 minutes Latin dance class:xcheer:
18th fri: none
19th sat: 60 minutes (tried out a new gym! approx 35 min on elliptical and 25 weight training):shocksn:
20th sun: 45 minutes elliptical :wreath:

Total Smilies = 5
Total minutes = 253 minutes
----------

week 4

21st mon: 60 minute cardio tai box class (whooped my behind!!):ginger:
22nd tues: 60 minute belly, butt and thigh bootcamp class :gift2:
23rd weds: 45 minutes cross trainer :han:
24th thurs: none
25th fri: 37 minute run/walk :xcheer:
26th sat: 35 min run/walk:snowball1
27th sun: 35 min run/walk: :snowglo:

Total Smilies = 6
Total minutes = 272 minutes
---------

week 5

28th mon: 25 min run :hohoho:
29th tues: none
30th weds: 35 min run :newyear:
31st thurs: 50 min (45 crosstrainer, sit-ups) :ginger:

Total Smilies = 3
Total minutes = 110 minutes

Total for the month:
Smilies: 23
Minutes: 1127

EZMONEY
12-03-2009, 02:45 PM
Three again with the mutts...

9/50 MILES

EZMONEY
12-04-2009, 02:08 PM
Cold out there this morning...mutts brought me in after 2.5 to warm up...tomorrow I take a sweatshirt!

11.5/50 MILES

Echo
12-05-2009, 02:01 PM
Thanks for the challenge Dr. Echo!

You're so welcome!! lol cracks me up when you call me Dr Echo hehe i feel like i'm about to take over the world! with my evil plans :devil:

[SIZE="3"][FONT="Century Gothic"]Heya Echo & Mercy! :hug:

I prefer to just add a new post for each time I exercise, that way the thread doesn't get lost or buried. ;)


hey Diva baby!! :hug: cool!! sounds good to me :)

Well here is CHOPPED LIVER checking in ;)


LOL!!!

I'll just be doing what I always do, whatever the season, [COLOR="Red"]because exercising is a non-negotiable part of my daily routine, like washing my face or brushing my teeth. (I hope that if I keep telling myself that, it will be true. ;-)


that's so awesome! i love that!!

Always looking for something new to "shake it up" so I'm game to play!


brilliant!! glad to have you onboard T michele!! :carrot:

great job everyone!--

Mercy03
12-07-2009, 10:54 AM
Week 2 goal modified!

I joined Jiliian Michaels site yesterday, as my motivation and fitness training has been waning(bad time of year for me), plus I have had some weight gain:devil:, so she has set up a fitness plan for me 5 days a week, with Sun and Wed off.

I will use that as my goals, plus 30 min walking on my days off as my other goals.

7 smile possible!

Week 2

7th mon Completed Jillians workout:)
8th tues Completed Jillians workout:) walked a mile:D
9th weds:) walked 2 miles at work
10th thurs completed Jillians workout:)
11th fri completed Jillians workout:)
12th sat 30 min cardio :D
13th sun walked a mile my rest day:)

Total Smilies =7:)
Total minutes =210

Dr. Echo, if you like, I can copy and paste her fitness plan to you, as I know you lurve her:D Good luck this week!

Echo
12-07-2009, 11:08 AM
Week 2 goal modified!

I joined Jiliian Michaels site yesterday, as my motivation and fitness training has been waning(bad time of year for me), plus I have had some weight gain:devil:, so she has set up a fitness plan for me 5 days a week, with Sun and Wed off.

OMG that's so awesome!!!! !:carrot::carrot::carrot:


Dr. Echo, if you like, I can copy and paste her fitness plan to you, as I know you lurve her:D Good luck this week!
I would love that!! thank you so much!! yes please :) thanks Mercy baby! :broc: :broc: :broc:

good luck to you too !! the game of smilies is ON!

good luck everyone!

Mercy03
12-07-2009, 11:27 AM
Monday, December 07, 2009 Fitness plan

Email E-mail Print Print

Warm Up/Prep
5 minutes

Circuit 1
1 ) Modified Push-up
3 sets of 8
A modified version of the regular push-up. This one still forces you to use your core muscles.
2 ) Wall Squat
3 sets of 1
1 minutes
This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Dumbbell Chest Fly
3 sets of 10
Grab some dumbbells and perk up your pecs!
2 ) Squats
3 sets of 1
1 minutes
This basic move emphasizes strengthening your quads and glutes.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 3
1 ) Bench Dip
3 sets of 8
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Lying Leg Raises
3 sets of 10
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 4
1 ) Lateral Shoulder Raises
3 sets of 10
This move helps get rid of sloping shoulders and builds muscle so that your arms look smaller.
2 ) Basic Crunch
3 sets of 10
Isolate those abs! As the name suggests, this is one of the most basic of all of the crunches.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Dumbbell Triceps Extension
3 sets of 10
By lowering and raising the dumbbells behind the head, this exercise creates definition in the back of your arms.
2 ) Scissors
3 sets of 10
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Echo, this is my plan for today do 5 min warm up, and 5 min cool down

Echo
12-07-2009, 11:38 AM
Thanks so much Mercy!! that is so awesome!! i love how that some of them are easy to take with you if you're on holiday! cause i was stressing out the other day, that when i go on holiday next year, i dont want to gain weight and how can i exercise. i can just print this out and do it in the privacy of a room !!

thanks so much really appreciate it !:)

Mercy03
12-07-2009, 01:51 PM
I have a different plan everyday except Wednesday and Sunday(my rest days), I will post each day here:D

I should also tell you that is the the level 1 beginning fitness plan as I knew that her workouts were tough, so I choose the beginning level. As you can see, I think I made the right choice:D

Echo
12-07-2009, 02:03 PM
awesome Mercy, i'm gonna copy paste each day ;) hehehehehehe
thanks again for sharing :) sounds like a great plan!

Mercy03
12-07-2009, 03:57 PM
Workout: Tuesday December 8, 2009 Mercy and Dr. Echo's plan:D

Print PrintEmail E-mail

Warm Up/Prep
5 minutes

Circuit 1
1 ) Dumbbell Row
3 sets of 10
Tone your upper and middle back, biceps, and rear delts.
2 ) Static Lunges
3 sets of 8
Like squats, these lunges really work your butt and thighs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Seated Row
3 sets of 10
This exercise targets your upper and outer back muscles
2 ) Pelvic Thrust
3 sets of 10
This exercise uses your own body weight as resistance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 3
1 ) Superman
3 sets of 10
Develop your own superpowers with this back-strengthening move!
2 ) Forward Lunge
3 sets of 10
This exercise strengthens the muscles in the legs for better control and balance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 4
1 ) Dumbbell Biceps Curl
3 sets of 10
This simple curl isolates your biceps.
2 ) Bicycle Crunch
3 sets of 10
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Jacks
3 sets of 10
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Concentration Curls
3 sets of 10
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Russian Twists
3 sets of 10
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

EZMONEY
12-07-2009, 08:55 PM
You are not alone ECHO and MERCY!

I am here.... Angie and I did 3 on Saturday with the mutts...I did 2.5 on Sunday after church while she went to yoga and 4 on the treadmill, a rainy day here.

21/50 MILES

Mercy03
12-07-2009, 09:19 PM
You are not alone ECHO and MERCY!

I am here.... Angie and I did 3 on Saturday with the mutts...I did 2.5 on Sunday after church while she went to yoga and 4 on the treadmill, a rainy day here.

21/50 MILES

Good to hear that you are keeping up EZMONEY, how's your knee doing?

Echo
12-08-2009, 10:59 AM
Thanks for Tuesdays plan Mercy! :) i'm saving them all :)

edit:

Thanks Mercy i did the exercises that targetted the triceps and chest and biceps toda. to up my calorie burn after i finished my p90x workout! i printed them both out and put them in a little folder :) thanks again !

EZMONEY
12-08-2009, 08:51 PM
Good to hear that you are keeping up EZMONEY, how's your knee doing?

My knee is fine...I had herkneea surgery ;)...and doing well with that.

Got in 3 miles today...the week of rain? they said we were going to have ended yesterday...until Friday maybe...

24/50 MILES

Mercy03
12-08-2009, 09:39 PM
My knee is fine...I had herkneea surgery ;)...and doing well with that.

Got in 3 miles today...the week of rain? they said we were going to have ended yesterday...until Friday maybe...

24/50 MILES

LOl!!!!!!!!!!! Sorry!:dizzy::dizzy:

Glad to hear that you are okay.

Mercy03
12-08-2009, 09:41 PM
Thanks for Tuesdays plan Mercy! :) i'm saving them all :)

edit:

Thanks Mercy i did the exercises that targetted the triceps and chest and biceps toda. to up my calorie burn after i finished my p90x workout! i printed them both out and put them in a little folder :) thanks again !

Your welcome. Wednesday is my day off(per Jillian), so I am going to walk for an hour:D

I'll post Thursday exercise tomorrow.

Echo
12-09-2009, 10:03 AM
enjoy your day off Mercy! oh you still gonna walk for an hour. wow

those fitness plans are tough :drill:

thanks in advance for thursdays plan :)

EZMONEY
12-09-2009, 01:16 PM
Enjoy your off day MERCY...I have a lot of those :D

Let's go ECHO....echo...echo....:)

The girls and I got 4 miles in today...a nice cool morning...

28/50 MILES

Echo
12-09-2009, 03:43 PM
lol EZ i needed that. i gotta go and workout and so not in the mood feeling sluggish and lazy lol :p

4 miles way to go :cheer:

Mercy03
12-09-2009, 06:50 PM
Workout: Thursday December 10, 2009 Mercy and Dr. Echo's:D

Print PrintEmail E-mail

Warm Up/Prep
5 minutes
5 minutes

Circuit 1
1 ) Dumbbell Chest Press
3 sets of 10
Strengthen your shoulders and your chest in one move!
2 ) Squats
3 sets of 8
This basic move emphasizes strengthening your quads and glutes.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Dumbbell Chest Fly
3 sets of 10
Grab some dumbbells and perk up your pecs!
2 ) Wall Squat
3 sets of 1
1 minutes
This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 3
1 ) Bench Dip
3 sets of 8
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Lying Leg Raises
3 sets of 10
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 4
1 ) Military Shoulder Press
3 sets of 10
The Military Shoulder Press defines and tones the upper body.
2 ) Basic Crunch
3 sets of 10
Isolate those abs! As the name suggests, this is one of the most basic of all of the crunches.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 5
1 ) Triceps Kickbacks
3 sets of 10
Isolate your triceps and say goodbye to flabby arms.
2 ) Reverse Crunches
3 sets of 10
The reverse crunch specifically targets the lower abs and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

Mercy03
12-09-2009, 06:51 PM
Enjoy your off day MERCY...I have a lot of those :D

Let's go ECHO....echo...echo....:)

The girls and I got 4 miles in today...a nice cool morning...

28/50 MILES

I managed to walk 2 miles at work today:D:)

Echo
12-09-2009, 08:20 PM
good job Mercy!

i did plyometrics jump training (p90x) i so wasnt in the mood and was feeling lazy but i forced myself. feel better for doing it though :dance:
thanks for thursdays plan! :)

Onederchic
12-09-2009, 08:32 PM
I wanted to share this thread with my friends here -

http://www.3fatchicks.com/forum/100-lb-club/187803-out-180s.html

Echo
12-09-2009, 08:35 PM
Fantastic Michelle! out of the 180s!!! awesome!

look at you! so impressive!!!!! brilliant!

:celebrate: :celebrate: you have come so far :hug:

Onederchic
12-09-2009, 09:04 PM
Aww, you're the bestest, Echo..thanks! :hug:

EZMONEY
12-09-2009, 10:17 PM
Outstanding MEESH!!!!!

Mercy03
12-09-2009, 10:30 PM
I wanted to share this thread with my friends here -

http://www.3fatchicks.com/forum/100-lb-club/187803-out-180s.html

152 pounds!!!!!!! What an accomplishment!!!!!!!

Mercy03
12-09-2009, 10:32 PM
good job Mercy!

i did plyometrics jump training (p90x) i so wasnt in the mood and was feeling lazy but i forced myself. feel better for doing it though :dance:
thanks for thursdays plan! :)

Your welcome Dr. Echo:). Good job on forcing yourself to exercise, always feel better when I do.

EZMONEY
12-10-2009, 01:23 PM
Hi Ladies ~

The mutts and I got out for 4 miles this morning...started out in 40 degrees temps and got back in the 60's....yipee!

Ran into Sam, the 85 year old Jewish gentleman .... that "you just can't get away from ;)" I actually waited for him to catch up today. I enjoy talking to him but sometimes I just don't have time to...today I did. I shared my Christian faith with him and he his Jewish with me....wished each other a Merry Christmas and Happy Hanukkah...a nice visit :stardav: :tree:

32/50 MILES

Onederchic
12-10-2009, 01:31 PM
Thanks very much EZ and Mercy :hug::hug:

Mercy03
12-10-2009, 01:39 PM
Thanks very much EZ and Mercy :hug::hug:

Your welcome. Keep sharing, you are such an inspiration Michelle.

EZMONEY, I am an Italian catholic who grew up on the north shore suburbs of Chicago, mostly Jewish, so I had my share of storytelling at this time of year. I always enjoyed it and their company.They always said that I was a mensch:D, and would I mind making them some lasagna lol

Mercy03
12-10-2009, 02:01 PM
Workout: Friday December 11, 2009 Mercy's and Dr. Echo's plan

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 10
This exercise targets the muscles along the side of your upper back.
2 ) Side Lunge
3 sets of 8
This version of the lunge places greater emphasis on the side of your glutes and outer quads.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Seated Row
3 sets of 10
This exercise targets your upper and outer back muscles
2 ) Lateral Leg Raises
3 sets of 10
Lateral leg raises predominantly target the obliques as well as the lower abs and hip flexors.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 3
1 ) Superman
3 sets of 10
Develop your own superpowers with this back-strengthening move!
2 ) Pelvic Thrust
3 sets of 10
This exercise uses your own body weight as resistance.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 4
1 ) Hammer Curls
3 sets of 10
This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps.
2 ) Plank
3 sets of 1
1 minutes
Nothing to perform here. Just hold this static contraction as long as you can.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Concentration Curls
3 sets of 10
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Bicycle Crunch
3 sets of 25
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

EZMONEY
12-11-2009, 01:18 PM
....

EZMONEY, I am an Italian catholic who grew up on the north shore suburbs of Chicago, mostly Jewish, so I had my share of storytelling at this time of year. I always enjoyed it and their company.They always said that I was a mensch:D, and would I mind making them some lasagna lol

:D MERCY my high school girlfriend was Jewish....she loved coming to our house for Easter...she loved ham! I learned to like lamb :) Her folks practiced their faith but were not Orthodox....I went to Passover a few times with her too. She celebrated Christmas with me and I shared Hanukkah with her.

The girls and I took a quick 2.5 miles this morning...a bit of drizzle out there...and the girls have had a long week...Angie took them out for a couple yesterday afternoon.

34.5/50 MILES

Mercy03
12-11-2009, 02:01 PM
:D MERCY my high school girlfriend was Jewish....she loved coming to our house for Easter...she loved ham! I learned to like lamb :) Her folks practiced their faith but were not Orthodox....I went to Passover a few times with her too. She celebrated Christmas with me and I shared Hanukkah with her.

The girls and I took a quick 2.5 miles this morning...a bit of drizzle out there...and the girls have had a long week...Angie took them out for a couple yesterday afternoon.

34.5/50 MILES

I think my neighbors loved me because Jews and Italians share alot of the same heritage. FOOD when we are happy, FOOD when we are sad, and last but not least, in the Jewish and Italian funerals, we put on a party with plenty of food.It's a feast. No wonder that my family has weight problems.:D

I am going to work out now myself,it's a lovely 60 degrees today in Orlando:carrot:

Echo
12-11-2009, 09:47 PM
Thanks Mercy!! :)

i got my dvd in the post this morning, last chance workout, biggest loser with jillian michaels, killer workout! heheh was great. did all 3 workouts, lasted an hour and i burned 450 calories. its a combination of cardio and resistance training.

most of the exercises in fridays plan was on the workout hehe

thanks for fridays plan!

traveling michele
12-12-2009, 01:20 AM
:gift2:Always looking for something new to "shake it up" so I'm game to play!
Week 1

1st tues : none
2nd weds: 60 minutes spin class :present:
3rd thurs: 50 minutes latin dance class :brr:
4th fri: 30 minutes running on treadmill:elf:
5th sat: 60 minutes (45 elliptical, 15 weights):snowfight
6th sun: 42 minutes cross trainer :hohoho:

Total Smilies = 5
Total minutes = 242 minutes
------

Week 2

7th mon: 70 minutes boxing boot camp class:coolsnow:
8th tues: none
9th weds: 60 minutes spin class :snow4:
10th thurs: 60 minutes latin dance class
11th fri
12th sat
13th sun

Total Smilies =
Total minutes =
--------

week 3

14th mon
15th tues
16th weds
17th thurs
18th fri
19th sat
20th sun

Total Smilies =
Total minutes =
----------

week 4

21st mon
22nd tues
23rd weds
24th thurs
25th fri
26th sat
27th sun

Total Smilies =
Total minutes =
---------

week 5

28th mon
29th tues
30th weds
31st thurs

Total Smilies =
Total minutes =

I am very bummed.:( I had minor surgery on my leg today and the doctor said I have to take it easy for a couple of weeks. Only upper body workouts. I am not happy. I took off today and I'll see about the weekend. I'm thinking I can at least walk on the treadmill and do upper body work but I don't want to push it.

Mercy03
12-12-2009, 01:22 AM
Saturday's workout for Mercy and Dr. Echo:D

Take your pick echo, just do it:D

Today's Workout
Cardio Day
It's your choice ó do any kind of cardio you'd like today, but remember to get your heart rate up to 85%.








Home > Fitness & Exercise > Cardio: What to Do
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Cardio: What to Do

From walking outside to working out with your favorite cardio DVD, how do you know which kinds of cardio are best? Do you walk, swim, step, or climb your way to fitness? The answer is: all of these. Find out which kinds of cardio are effective!
When to Do Your Cardio

Contrary to popular opinion, thereís no "right" time of the day to do cardio. The most important thing is that you do it. There is an established misconception that cardio is most effective first thing in the morning on an empty stomach, the theory being that you wonít have eaten in 8 to 10 hours, so there will be less blood sugar available for fuel, which will force your body to draw on and burn more of its stored energy. This is absolutely untrue. A calorie is a calorie no matter what. It doesnít matter if the calories are from fat or from carbs ó as long as you are burning more of them than you are taking in, you will lose weight. If anything, working out on an empty stomach could make you feel weak and could inhibit your performance. The best advice is to do your cardio whenever you have the energy for it, whether itís morning or evening, on an empty stomach or following a snack. All that matters is that you are putting as much into every workout as you can ó do that, and youíre guaranteed to get the most out of it. My workout plan allots for one day a week strictly devoted to cardio, but if you want to do extra cardio, do it after your circuit training for the day for weight loss "extra credit."

How Long to Do Your Cardio

When it comes to duration, you should do a minimum of 30 minutes and a maximum of two hours of cardio in any single session. On the one hand, the number of calories you burn in half an hour might not make it worth the trip to the gym (unless youíre going completely hard-core in your cardio session).On the other hand, you donít want to exercise intensely for more than 2 hours straight, as excessive activity of this kind releases stress hormones into the body, such as cortisol, which inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection.

Choosing Your Cardio

There are a million and one exercises that you can do for cardio. So how do you know which kinds of cardio are best? Do you walk, row, spin, step, or climb your way to fitness? The answer is all of these. You should do whatever you enjoy the most.. If you only have access to one type of exercise, you can change the way you use it every once in a while so that you are avoiding the workout plateau and keeping yourself challenged and motivated. If you need information about specific cardio workouts, learn more about your options here. You can also find out an estimate about how many calories you're burning during certain activities in my activity calculator.

Finding Your Intensity During Cardio

When it comes to intensity, use your best judgment. If it feels too easy, increase intensity; if it feels too difficult or your form is compromised, decrease intensity. You will find that your abilities change as you move forward, so it is important to adjust your intensity levels as you increase your fitness level. Ideally, I want you to make sure youíre pushing yourself and keeping your heart rate at 85 percent of your maximum while you are doing it. To figure out your target heart rate, use this heart rate calculator. I strongly recommend that you purchase a heart-rate monitor, which will give you instant feedback on how you're doing, letting you know if you're working too hard or not working hard enough..






Today's Workout
Cardio Day
It's your choice ó do any kind of cardio you'd like today, but remember to get your heart rate up to 85%.

Mercy03
12-13-2009, 09:54 AM
Today is my scheduled rest day, but I will walk at least 45 min today.

EZMONEY
12-13-2009, 07:01 PM
Just 2.5 this week-end with all the rain.

37/50 MILES

Mercy03
12-14-2009, 10:53 AM
Monday, December 14, 2009 Mercy and Dr. Echo's plan:D

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.
2 ) Plyo Push-Up
3 sets of 15
The plyometric push-up builds muscle by adding resistance to the regular push-up.


Circuit 2
1 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Sumo Squat
3 sets of 15
This squat modification places a greater emphasis on the inner and outer thighs.
3 ) Mountain Climbers
3 sets of 1
1 minutes
It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs.


Circuit 3
1 ) Bench Dip
3 sets of 15
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) One-Leg Pelvic Thrust
3 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
3 ) Jumping Rope
3 sets of 1
2 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 4
1 ) Weighted Crunch
3 sets of 15
The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.
2 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Triceps Kickbacks
3 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Russian Twists
3 sets of 15
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

EZMONEY
12-14-2009, 11:49 AM
A quick 2.5 with the mutts this morning....my sister is coming over soon.

39.5/50 MILES

Mercy03
12-14-2009, 12:07 PM
week 3 with sadness, Mercy is al:(one this week

14th mon completed JM's workout:)
15th tues
16th weds
17th thurs
18th fri
19th sat
20th sun

Total Smilies =
Total minutes =

Echo
12-14-2009, 01:42 PM
week 3 with sadness, Mercy is al:(one this week

14th mon
15th tues
16th weds
17th thurs
18th fri
19th sat
20th sun

Total Smilies =
Total minutes =
aww- will be with you in spirit!! Bring it Mercy Baby!!

Echo
12-14-2009, 01:45 PM
I am very bummed.:( I had minor surgery on my leg today and the doctor said I have to take it easy for a couple of weeks. Only upper body workouts. I am not happy. I took off today and I'll see about the weekend. I'm thinking I can at least walk on the treadmill and do upper body work but I don't want to push it.

aww hope your leg heals real soon!!! you've been doing so awesome , jillian talks about when you get injured, its like the universe telling you to take it easy

yah dont push it, its best to let it heal properly as you dont want to slow down the healing process.

but great idea on being able to do upper body workouts. if the doctor says its okay, you can get loads of calorie burn through shadow boxing, holding hand weights aswell. just moving your uppper body only. but check with your doctor if you can do that. get well soon! :getwell:

ps i love all your xmas smilies!!!!!!

Echo
12-14-2009, 01:48 PM
Saturday's workout for Mercy and Dr. Echo:D

Take your pick echo, just do it:D

.

very useful information! thanks mercy ! have copied it hehe

WOW!! you totally killed it last week, 7 smilies!!! way to go! congratulations ! you totally kicked my *** !!!! well done :congrat:

Echo
12-14-2009, 02:07 PM
Total Smilies = How do I earn a smilie? Is it like a teacher giving a sticker to a student's paper?
Total minutes = Probably just under nine hours. (I don't time my work with weights -- I just do the sets.) So maybe 535 minutes for the week.
-----



you earn a smilie for each workout you complete! you give them to yourself :)

there are loads of smilies to choose from. just click on Advanced, and then click on MORE

for eg: this is how i would have allocated smilies :) i have edited your post and added the smilies. just to show you as an example. but you totally dont have to do the smilies. i just love the xmas smilies and giving myself one for each different workout i do :)

btw you are amazing with all the different workouts! very impressive!




Week 1

1st tues: 45 minutes bike, 15 minutes rowing :xcheer: :wreath:
2nd weds: One hour elliptical, weights :rudolph: :snowball1
3rd thurs: One hour elliptical, one hour Pilates class :gift2: :clause:
4th fri: One hour elliptical, weights :candy: :present:
5th sat: One hour elliptical, one hour Pilates class :hohoho: :elf:
6th sun: One hour swimming class, weights. :tree: :wreath:

Total Smilies = 12 smilies

How do I earn a smilie? Is it like a teacher giving a sticker to a student's paper?

haha yeh thats exaclty it!

Total minutes = Probably just under nine hours. (I don't time my work with weights -- I just do the sets.) So maybe 535 minutes for the week.
------

Week 2

7th mon: One hour bike, abs work :snowglo: :shocksn:
8th tues: One hour elliptical, weights :santa: :coolsnow:
9th weds: One hour bike, abs work :mrsclaus: :brr:
10th thurs: One hour bike, weights :hohoho: :candy:
11th fri: One hour elliptical, abs work :elf: :snowball1
12th sat: 30 minutes elliptical, 30 minutes on treadmill, one hour Pilates class :ginger: :tree: :snowfight:
13th sun: One hour swimming class, weights :tree: :wreath:

Total Smilies = 15 smilies


I'm giving up on the smiley thing.
Total minutes = Probably about eight and a half hours. I could have done more, had I also taken a yoga class & a second Pilates class during the week, but I need that downtime after work.


you are in the lead !! well done Saef!

Mercy03
12-14-2009, 03:58 PM
very useful information! thanks mercy ! have copied it hehe

WOW!! you totally killed it last week, 7 smilies!!! way to go! congratulations ! you totally kicked my *** !!!! well done :congrat:

Thank you Chica!!!!!!!!!!!!

I am so motivated in my efforts to get fit since I joined her website. It's funny how when you pay for something, you don't want to let up, or it's a waste of money right?

It's funny, but the irony is that I hurt myself in September doing the 30 day shred and that really threw me off of my game as I couldn't exercise for weeks, then the eating started, so..........I join her website. She is getting money from me left and right lol.She hurts me then repairs me:D

You know what though? I have still reached my goal of getting under 140 since I joined 3fc, and I haven't been this thin going into the holidays for 8 years so that being said, I am really glad I am here and have gotten to know you a little bit and you have been a great support system for me.

I think I lurve you:hug::hug:

Echo
12-14-2009, 05:21 PM
Thank you Chica!!!!!!!!!!!!

I am so motivated in my efforts to get fit since I joined her website. It's funny how when you pay for something, you don't want to let up, or it's a waste of money right?

It's funny, but the irony is that I hurt myself in September doing the 30 day shred and that really threw me off of my game as I couldn't exercise for weeks, then the eating started, so..........I join her website. She is getting money from me left and right lol.She hurts me then repairs me:D

You know what though? I have still reached my goal of getting under 140 since I joined 3fc, and I haven't been this thin going into the holidays for 8 years so that being said, I am really glad I am here and have gotten to know you a little bit and you have been a great support system for me.

I think I lurve you:hug::hug:

awww Mercy you are soooooooooo sweet! you just totally made my day, Thank you so much :)

you've been an AMAZING support for me too!!! and wow you're in the 130s, that is absolutely fantastic!!!! you are so rocking it!!!

lol at knowing when you pay for something you utilise it more. that is so true!
and thats so funny how she hurts ya then repairs you. i really admire you're commitment to her workouts. you're doing so great!

i have all her books on my shelf, i still havent finished reading all of them though :) and i listen to her podcasts everyday.

i know what you mean about injuries. i tend to eat more when im injured or out of commission.

my abs have recovered, thankfully but my 2nd toe has been abit swollen for over a week now, it got abit better, and then i did jump training and i must have aggravated it again. so i just put some ice on it. it started when i did wind sprints a couple of weeks ago and i could feel in getting abit swollen. but yah i think i will take it easy for a few days for it to heal and maybe do bike instead, nothing that involves jumping.

Mercy03
12-14-2009, 07:36 PM
jillian talks about when you get injured, its like the universe telling you to take it easy

my abs have recovered, thankfully but my 2nd toe has been abit swollen for over a week now, it got abit better, and then i did jump training and i must have aggravated it again. so i just put some ice on it. it started when i did wind sprints a couple of weeks ago and i could feel in getting abit swollen. but yah i think i will take it easy for a few days for it to heal and maybe do bike instead, nothing that involves jumping.

You said it best yourself. take it easy, get some rest, but.................... Don't start another binge. I fell in LOVE with BUTTER, SUGAR and CHOCOLATE for a week. I am now working my *** off:D

saef
12-14-2009, 08:22 PM
Echo, thanks for explaining the smiley system. :D

I mix up my workouts so much because I go to two different gyms during the week. I'll explain.

Two days a week, I get to work from home on my laptop. Then I go to the gym down the street from my apartment.

Three days a week, I commute 45 minutes each way to Stamford, CT. We've got a gym at the office. I use the office's gym on those days. I tell myself I can't leave work till I've gotten in my workout. Because if I drove all the way home, and got in the door in my warm apartment, in this chilly, early evening Daylight Savings darkness, I would not go back out again. I would not get to the gym down the street, even though it's about two blocks away.

Sundays, I've got a swimming class. I work on my form there. I want to be able to do laps & I want to do them more than once a week. But right now, I need to swim better, I need to breathe better, and I need to build up my endurance in the water. (Which I am finding is different from endurance on an elliptical, bike or treadmill.) I have foot problems & cannot run much. So I am working on swimming because it's something I can do that isn't weight bearing & it will last in the years ahead, if my foot problems just get worse.

Echo
12-14-2009, 08:47 PM
You said it best yourself. take it easy, get some rest, but.................... Don't start another binge. I fell in LOVE with BUTTER, SUGAR and CHOCOLATE for a week. I am now working my *** off:D

i hear ya!!! you are soo right!!

Echo
12-14-2009, 08:49 PM
Echo, thanks for explaining the smiley system. :D
you're welcome! it was fun! kinda like how you said, a teacher giving out stickers ! ;)


I mix up my workouts so much because I go to two different gyms during the week. I'll explain.

Two days a week, I get to work from home on my laptop. Then I go to the gym down the street from my apartment.

Three days a week, I commute 45 minutes each way to Stamford, CT. We've got a gym at the office. I use the office's gym on those days. I tell myself I can't leave work till I've gotten in my workout. Because if I drove all the way home, and got in the door in my warm apartment, in this chilly, early evening Daylight Savings darkness, I would not go back out again. I would not get to the gym down the street, even though it's about two blocks away.

Sundays, I've got a swimming class. I work on my form there. I want to be able to do laps & I want to do them more than once a week. But right now, I need to swim better, I need to breathe better, and I need to build up my endurance in the water. (Which I am finding is different from endurance on an elliptical, bike or treadmill.) I have foot problems & cannot run much. So I am working on swimming because it's something I can do that isn't weight bearing & it will last in the years ahead, if my foot problems just get worse.

wow thats really amazing. its very impressive! ;)

Mercy03
12-14-2009, 09:41 PM
I am very bummed. I had minor surgery on my leg today and the doctor said I have to take it easy for a couple of weeks. Only upper body workouts. I am not happy. I took off today and I'll see about the weekend. I'm thinking I can at least walk on the treadmill and do upper body work but I don't want to push it.
__________________

We all hit a bump in the road now and then. Upper body workouts are better than nothing. I hope your recovery is quick and just remember you can always ***** at us here. We are a friendly bunch:D

Get well soon Michelle:)

Diva
12-15-2009, 09:41 AM
Good morning everyone! I've been so busy getting unpacked, settled in and getting our lives in order in the new place. I feel so scattered, but I think everything is coming together and getting a sense of "normalcy" now. I hate moving. I hope I never have to do that again. LOL!

Anyhoo, did some WATP's yesterday and will prolly do it again today. I DID finally find my workout videos and DVD's. I was totally stressing thinking I lost those too. How do ya lose things in a move you did? OMG! We even did a walk through and thought we had everything, but apparently, we missed a few things...O'well...

Echo & Mercy, I am soooo missing you girls! I miss and need my support from this place. I DID drop out of the New Year BL challenge though. I just ain't "feeling it". I am happy the Blue Team has a new and motivated leader, but I just don't feel that's for me at this point. I think I'll check out the chicks up for a challenge forum. I am so proud of you two getting all skinny and rocking the exercise. I hope by this time next year I can say I'm in the 130's!!!

Luv ya both!:hug:

Mercy03
12-15-2009, 09:58 AM
Good morning everyone! I've been so busy getting unpacked, settled in and getting our lives in order in the new place. I feel so scattered, but I think everything is coming together and getting a sense of "normalcy" now. I hate moving. I hope I never have to do that again. LOL!

Anyhoo, did some WATP's yesterday and will prolly do it again today. I DID finally find my workout videos and DVD's. I was totally stressing thinking I lost those too. How do ya lose things in a move you did? OMG! We even did a walk through and thought we had everything, but apparently, we missed a few things...O'well...

Echo & Mercy, I am soooo missing you girls! I miss and need my support from this place. I DID drop out of the New Year BL challenge though. I just ain't "feeling it". I am happy the Blue Team has a new and motivated leader, but I just don't feel that's for me at this point. I think I'll check out the chicks up for a challenge forum. I am so proud of you two getting all skinny and rocking the exercise. I hope by this time next year I can say I'm in the 130's!!!

Luv ya both!:hug:

Just pm'd you:D Welcome back. Exercise is good for stress, so join us here:D

Mercy03
12-15-2009, 10:10 AM
Tuesday, December 15, 2009 Mercy's Plan for today:(

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Seated Row
3 sets of 15
This exercise targets your upper and outer back muscles
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Straight Leg Squat Thrust
3 sets of 1
1 minutes
Try to work up to a minute of these leg squat thrusts in a row.


Circuit 3
1 ) Backward Lunge
3 sets of 15
You will feel this version of the lunge more in your hamstrings.
2 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.


Circuit 4
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Scissors
3 sets of 15
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Hammer Curls
3 sets of 15
This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps.
2 ) Reverse Crunches
3 sets of 15
The reverse crunch specifically targets the lower abs and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

EZMONEY
12-15-2009, 11:20 PM
42/50 Miles

Onederchic
12-15-2009, 11:53 PM
New pic from me :)

http://www.3fatchicks.com/forum/mini-goal-photo-album/188204-12-15-09-picture.html

loquaciousjogger
12-16-2009, 01:09 AM
Went to the gym today... Did 1.25 miles @ 7.5 min per mile average + weights. :)

EZMONEY
12-16-2009, 01:38 PM
44.5/50 MILES

2.5 miles with the mutts.

Onederchic
12-16-2009, 05:44 PM
First of all I wanted congratulate everyone for doing so well with their workouts :cheer2::cheer3:

I haven't been posting much but I am gonna start posting my goals for my 5 day workout week at the beginning of my week (Wednesdays) then I will come back the last day (Sundays) and post my progress for the 5 days.

Goals this week - 90 minutes cardio/weight interval training x 5 days

Mercy03
12-18-2009, 01:26 AM
Workout: Thursday December 17, 2009 Mercy's workout

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Dumbbell Chest Press
3 sets of 15
Strengthen your shoulders and your chest in one move!
2 ) King Squat
3 sets of 15
The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 2
1 ) Plyo Push-Up
3 sets of 15
The plyometric push-up builds muscle by adding resistance to the regular push-up.
2 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.


Circuit 3
1 ) Bench Dip
3 sets of 15
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Step Plyos
3 sets of 15
Step up for more shapely quads and thighs.


Circuit 4
1 ) Reverse-Grip Shoulder Press
3 sets of 15
This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.
2 ) Weighted Crunch
3 sets of 15
The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Triceps Kickbacks
3 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Double Crunch
3 sets of 15
The double crunch targets your entire rectus abdominus. It is very difficult but very effective.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Cool Down
5 minutes

Mercy03
12-19-2009, 12:12 PM
Workout: Friday December 18, 2009

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.


Circuit 2
1 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.


Circuit 3
1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
2 ) One-Leg Pelvic Thrust
3 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
3 ) Squatting Lateral Step Plyos
3 sets of 1
1 minutes
This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs.


Circuit 4
1 ) Concentration Curls
3 sets of 15
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Side Plank
3 sets of 1
1 minutes
This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.


Circuit 5
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Bicycle Crunch
3 sets of 25
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

EZMONEY
12-19-2009, 06:25 PM
I was babysitting my sister last week...taking her to her doctors and appointments as she battles breast cancer....not able to check in as much.

I did get 1.5 miles in with her and the mutts on Thursday

I di 2.5 miles with the mutts before I picked her up yesterday morning

Today Angie and I had an extended Starbucks with the spoiled brats for 4 miles....

adding 8 miles....

52.5/50 MILES

over goal :carrot:

Onederchic
12-20-2009, 08:42 PM
Total this week = 450 minutes cardio/weight interval training

EZMONEY
12-22-2009, 09:01 PM
Tough getting out with termite moving and chemo watching...but Angie and I did get 2 in this afternoon.

54.5/50 MILES

Onederchic
12-23-2009, 04:16 PM
Plans this week = 450 minutes cardio/weight interval training


Wtg EZ! :hug:

EZMONEY
12-24-2009, 12:33 PM
Angie and I took the mutts on a bit of a different route to Starbucks this morning. We took our time since it is Christmas Eve day and Angie didn't have bell practice at church today...they nailed it yesterday and are ready for tonight's performance at church! :xcheer:

HAVE A MERRY CHRISTMAS EVERYONE! :clause:


58.5/50 MILES

Mercy03
12-25-2009, 02:13 PM
Merry Christmas everyone:xcheer:

EZMONEY
12-26-2009, 07:57 PM
Adding 3...

61.5/50 MILES

EZMONEY
12-27-2009, 07:15 PM
Took the girls out for 3 after church....

64.5/50 MILES

EZMONEY
12-28-2009, 03:58 PM
67.5/50 Miles

EZMONEY
12-29-2009, 01:44 PM
Looks like everyone deserted me....

Angie and I took the mutts to the beach today...did our 4 mile walk and had breakfast when we finished...watch the big waves out there today...cool....

71.5/50 MILES

Mercy03
12-29-2009, 01:49 PM
Looks like everyone deserted me....

Angie and I took the mutts to the beach today...did our 4 mile walk and had breakfast when we finished...watch the big waves out there today...cool....

71.5/50 MILES

I'm baaaaaaaaaaaaaack:D

I had a long holiday with out of town company who just left:D so, it's time to get back on track. I didn't think it was possible to gain 5 pounds in a week, but I did.:devil:

EZMONEY
12-30-2009, 04:27 PM
Angie and I just finished 2.5 with the mutts...

74/50 MILES

Have a great finish to the year TEAM!

Narnia99
12-30-2009, 06:58 PM
Hi everyone, it's been a long time since I posted as life just got so hectic for me and I had some computer problems. Anyway, I look forward to posting in the January thread as I really need to get moving again. I haven't weighed myself, but I know I've put on at least 5 lbs this month.