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07-01-2008, 03:38 AM
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#1
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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SBD Supercharged Exercise Program
I haven't seen discussion of the SB Supercharged exercise program here or in the exercise thread. Not sure which is the better place to post this.
Who has tried it? What has been your experience? I like the change up alternating the cardio with the exercises.
I've tried the Phase I exercises twice now. They look so deceptively simple. But as I'm doing them, I can really feel the muscles stretch. I can still feel it two days later. I'm getting more benefit from them than I expected.
I haven't done the cardio. I used to walk 5 days a week for 40 minutes at 5 am. I am ready to start the 20 minute program but haven't committed to it yet by making a time for it. If I don't find an opportunity before then, a friend at work and I will start walking again at lunch when our work schedules and vacations synch back up in August. (Oh, Boy, walking outside at lunchtime in August in Florida.  ) I know I'll get some walking in during vacation in July so that will be a good way to get started.
I'm interested in hearing about other's experiences with this part of the SB program.
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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07-02-2008, 06:56 AM
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#2
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Member
Join Date: Mar 2005
Posts: 55
S/C/G: 215/195/160
Height: 5'8"
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Starting it today! I just bought the book and I'm starting Phase 1 of the diet and exercise program today. I like that the walks use intensity intervals, the theory behind interval training makes so much sense to me. Anyway, it seems very "doable"- only 20 minutes a day, which I can certainly find time for. My only slight concern is the counting for when to switch speed- I'm wondering for much that is a nuisance to keep track of. I guess I'll find out  .
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September goal
Lulu
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07-02-2008, 09:18 PM
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#3
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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Great! Welcome to the Beach!
You're right, the keeping track of when to switch up the intensity could be challenging. Let us know how that works for you.
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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07-03-2008, 11:08 AM
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#4
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Simply Filling Technique
Join Date: Sep 2007
Location: Atlanta GA
Posts: 1,352
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I'm following that too. What I did so as to keep track is to copy the interval walking program charts and then I keep the charts posted on my treadmill. I check off each day that I complete, but you could also put a date or some other reminder that you did it. I am fortunate that my treadmill has a digital readout of the seconds clicking off so I can easily switch back and forth. However, if you don't have that you can either use a stopwatch, even my cell phone has one, or just count out loud, which would also be good since that would show you that can still talk and walk.
I think it is such an easier walking program than the one I was doing last fall. And, you do increase your Easy Pace, where you start at, as he said. It works.
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07-03-2008, 11:13 AM
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#5
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Summer Leftovers
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,389
S/C/G: 232/ticker/153
Height: 5'0" on a tall day
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I promise I will read that section of the new book today!
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Change isn’t easy. But if you don’t change, you stay the same, and where’s the fun in that?
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07-03-2008, 04:36 PM
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#6
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Member
Join Date: Mar 2005
Posts: 55
S/C/G: 215/195/160
Height: 5'8"
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Well, I tried counting and using the second hand on my watch last evening, but it wasn't easy! I lost track of how many times I'd repeated the sequence. I think I may buy a stopwatch.
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September goal
Lulu
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07-03-2008, 06:14 PM
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#7
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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Quote:
Originally Posted by Lulumum
Well, I tried counting and using the second hand on my watch last evening, but it wasn't easy! I lost track of how many times I'd repeated the sequence. I think I may buy a stopwatch.
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Uh Oh. I'm one of those people who lose track of which lap they're on when walking around a track. Perhaps It'll be possible to track it by folding a finger for each completed sequence. Practice will probably make it easier to keep track as well. I'll have to give that some thought.
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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07-04-2008, 08:07 AM
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#8
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Member
Join Date: Mar 2005
Posts: 55
S/C/G: 215/195/160
Height: 5'8"
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Well, I gave this problem some thought and I think I've come up with something to try.
I'll be doing the walking again today. I'm planning on starting off with however many rubber bands (number of sequences) I need on my left wrist and I will move one to my right wrist after I complete each sequence. I'll see if that helps with my workout!
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September goal
Lulu
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09-01-2008, 10:18 AM
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#9
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Senior Member
Join Date: Mar 2008
Location: Texas
Posts: 1,102
S/C/G: 229/220/170
Height: 6'0'
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Webrover, what I do when I walk laps is put a little pile of pebbles, twigs, shells, etc beside a certain part of the track. When I walk by the pile, I take one piece and put it in my pocket. When I'm done walking I count how many are in my pocket and know how many laps I've done.
Hope that helps....
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09-01-2008, 10:58 AM
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#10
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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Never thought about that. It's a great idea. Thanks!
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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09-01-2008, 12:19 PM
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#11
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Bonjour!
Join Date: Jul 2008
Location: Southeast USA
Posts: 285
S/C/G: 190/Ticker/140
Height: 5'5"
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I have the DVD and I like it a lot.
__________________
 On the Beach for Life!
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09-05-2008, 06:28 PM
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#12
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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Hmmm, I considered buying the DVD when I bought supercharged and the SB book about heart health. Guess I should have. Thanks for the update.
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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09-05-2008, 11:58 PM
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#13
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Midwesterner
Join Date: May 2007
Location: Iowa
Posts: 13,284
S/C/G: 152/116/120
Height: 5' 3"
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Quote:
Originally Posted by WebRover
Hmmm, I considered buying the DVD when I bought supercharged and the SB book about heart health. Guess I should have. Thanks for the update.
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The Heart book by Dr. A. is very good, lots of excellent info in it about testing.
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Anne
Last edited by murphmitch; 09-05-2008 at 11:59 PM.
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09-06-2008, 05:03 AM
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#14
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Choosing with every bite.
Join Date: Oct 2007
Location: Florida
Posts: 2,858
S/C/G: 212.5/153.4/155
Height: 5' 7"
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I have a relative I'd like to send the heart book to, but I'm thinking I should either just recommend the book (we've exchanged book recommendations). I could also just happen to have a copy when we visit next time and while I'm recommending it I can offer to loan it.
__________________
Started 9th of April 2007; Started IP protocol 20th September, 2012 at 193 pounds.
Reached goal March 2013; Maintained via Paleo/Primal since.
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