Blue Team - More than the minimum challenge
 

According to the new US Department of Health and Human Services guidelines (http://www.healthfinder.gov/news/new...x?docid=622000) adults should be getting at least 30 minutes of moderate-intensity activity five days per week, or 20 minutes of vigorous activity three days a week.

That's the minimum to maintain health, not to lose weight. So I'd like to challenge you to do more than the minimum.

For example is you are walking (moderate intensity) you need 150 minutes a week. If you are wogging/jogging/running you only need 60 minutes a week. So let's up the intensity, or the time, and do more than the minimum.

Not sure if you are a moderate or vigorous exerciser? How long does it take you to go 1 mile in your preferred form of exercise? Or, alternately what's your heart rate or Perceived Exertion? Here's a chart on how to tell how hard you're working:

Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

I think 2-4 would be moderate, and 4-8 would be vigorous. Level 9 should only be done for 20-30 second intervals, and let's try to keep away from Level 10.

Week 1:

1/4: 3 Miles at track, 45 minutes
1/5: 4 miles on treadmill, 60 minutes
1/6: .5 mile warm-up, weights, 1.5 cardio - L7, 75 minutes
1/7: 3 miles on treadmill, 41 minutes, L7 w/stomach bug after first 1.5 mile
1/8: Day off - still felt sick
1/9: 4 miles on treadmill, 55 minutes, L6
1/10: 3 miles on treadmill

Week 2:

01/11: 3 miles at track
01/12: 3 miles on treadmill
01/13: 3 miles on treadmill, L7 ran 1.5, did big hills for .75 and walked the rest
01/14:
01/15:
01/16:
01/17:

i am so not going for level 10


Week 1:

1/4:
1/5: 30 min. c25k[L8] plus 15 extra minutes of walking afterwards[L4]
1/6:10 min. 100 push-up challenge
1/7:
1/8:30 min. c25k [L8]
1/9:
1/10:

My Excersise Log

Week One
1/4: :no:
1/5: :no:
1/6: :no:
1/7: :no:
1/8: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running: Let the challenge begin!
1/9: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/10: :no:

Week Two
1/11 :no:
1/12 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/13 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1.14 :no:
1/15 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/16 Level 4 Walked 45 mins. at 3 MPH. 14 flights of stairs! :running:
1/17 :no:

Week Three
1/18 :no:
1/19 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/20 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/21 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/22 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/23 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/24

Week Four
1/25
1/26
1/27
1/28
1/29
1/30
1/31

WEEK ONE
1/4:
1/5: 30 min power, 30 min abs, 60 min power-walking (5,7 km)
1/6: 90 min ashtanga yoga
1/7: 60 min pilates, 90 min ashtanga yoga
1/8: Rest day
1/9: 60 min power-walking, 20 min bicycle
1/10: Sick


WEEK TWO
1/11 Sick
1/12 90 min ashtanga yoga
1/13 30 min spinning, 60 min power yoga, 60 min step up
1.14 60 min pilates, 20 min power walking, 60 min step up
1/15 60 min afro dance, 40 min running/power walking/ power walking with maximum recline.
1/16 -
1/17 -

WEEK THREE
1/18 -
1/19 -
1/20 -
1/21 60 min pilates, 60 min running/powerwalking
1/22 30 min power, 15 min powewalking, 60 min afro dance
1/23
1/24

Week 1:

1/4: walking the dogs for 60 minutes
1/5: 32 minutes walk, 20 minutes run = 52
1/6: notta
1/7: 50 minutes yoga, 32 minute walk = 82 min total
1/8: notta
1/9: 22 min jog, 29 min walk = 51 min total
1/10: 75 min power yoga, 45min walk = 120 min total

week one total = 365 minutes

Week 2:
1/11: 49min trail run, 47 min walk = 96 min total
1/12: 40min elliptical
1/13: 20 min walk
1/14: 50 minute yoga, 38 minute walk = 88 min total
1/15: nada
1/16: nada
1/17: 25 minutes cardio machines

week two total = 269 minutes

Week 1:

1/4: Day of Rest
1/5: 31 minutes medium intensity snow shoveling
1/6: 20 minutes high intensity slush shoveling
1/7: lazy
1/8: lazy
1/9: lazy
1/10:

Exercise Log
 

I'll be doing the following: weights and treadmill.

Week 1 = 00 mins

Week 2 = 180 mins
01/11 - Rest
01/12 - 60 mins
01/13 - Rest
01/14 - 60 mins
01/15 - Rest
01/16 - Rest
01/17 - 60 mins

Week 2 = 271 mins
01/18 - Rest
01/19 - Rest
01/20 - 46 mins tready
01/21 - 60 mins
01/22 - 45 mins
01/23 - 60 mins
01/24 - 60 mins

Week 3 = ___ mins
01/25 - Rest
01/26 -
01/27 -
01/28 -
01/29 -
01/30 -
01/31 -

Week 1:

1/4:40 minutes of yoga.
1/5:25mins 30DS , 45 mins walk n tone 2 miles.
1/6:25 mins 30DS ,20 mins weights, 30 minutes 1.7 mile run.
1/7:60 min walk/jog 3.2 miles.25 minutes weights.
1/8:
1/9:
1/10:

Week 1:

1/4: Day of Rest
1/5: 18 min (looks like I will be getting up early tomorrow to play catch up)
1/6:
1/7:
1/8:
1/9:
1/10:

18/150

Week 1:

1/4: 30 Minutes (Jillian Michaels Shape Up Front)
1/5: :no:
1/6: 30 Minutes (Cardio Kick Box)
1/7::no:
1/8: 30 Minutes (WATP Moves & Kick Boxing Moves)
1/9:no:
1/10: 30 Minutes (Shape Up Back)

1/11:no:
1/12:45 Minutes (The Biggest Loser)
1/13::no:
1/14:30 Minutes (Cardio Kick Box)
1/15: :no:
1/16::no:
1/17: 30 Mins (Sahpe Up Front

1/18: :no:
1/19: :no:
1/20:
1/21:
1/22:
1/23:
1/24:

I loves me some challenges!!!!
 

Week 4:
1/25: Last rest day before 9 hr work days... taking it super easy
1/26:
1/27:
1/28:
1/29:
1/30:
1/31:
Week 3: REST WEEK Kinda - Injured and doped up
1/18: Nada
1/19: Walked around store 1 hour... longest time on feet in 3 days
1/20: Nada
1/21: Nada
1/22: NAda
1/23: Walked around various stores for 3hours
1/24:Cleaned house 5 hours.... rested
Week 2:
1/11: L3 ~ Walking Fleamarket 3 hours
1/12: L5 ~ 45 min TM
1/13: L5 ~ 30 min + 30DS
1/14: Fell at work - twisted ankle:(
1/15: Nada
1/16: Nada
1/17: Fell at home - tail bone contusion:( :( :(

Week 1: Starting point
1/4: L5 ~ 30 minutes tm 1.38 miles
1/5: L8 ~ 20 min 30DS L4 30 min tm 1.55 miles
1/6: L7 ~ 20 min 30DS
1/7: L5 30 min tm 1.63 miles 1/8: REST DAY
1/9: L5 ~ 20 min 30DS L5 45 min tm 2.33 miles
1/10: All day walking at outdoor market

Copying this on to post just to have quick reference
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week 1:
1/4: L2 - Rest Day (but I threw in a few reps on the new perfect pullup in beginner position.)
1/5: L6 - 1hr cross training
1/6: L6 - 1 1/2hr cross training
1/7: L5 - 1hr cross training
1/8: L6 - 1 1/2hr cross training
1/9: L6 - 45 min cross training, L7 - 30 min Zumba!
1/10: L1 - Day of Rest.

Week 2:
01/11: L1 -even though I was running around cooking all the meals for the week! ;) (Day of rest.)
01/12: L6 - 1 1/4 of cross training
01/13: L7 - Billy's Bootcamp Basic (about 45min cardio)
01/14:
01/15:
01/16:
01/17:

Exercise week 1
 

Week 1:

01/01 -30 day shred level 1, 200 crunches
01/02 -30 day shred level 2, 1 hr 30 mins treadmill, 200 crunches
01/03 -Rest Day, 200 crunches
01/04 -Rest Day, 200 crunches
01/05 -30 day shred level 3, 200 crunches
01/06 -Biggest loser vol.2 25 mins, 200 crunches
01/07 -30 day shred level 1, 30 mins treadmill, 200 crunches
01/08 -30 day shred level 2, 30 mins treadmill, 200 crunches
01/09 -30 day shred level 3, 30 mins treadmill, 200 crunches
01/10 -Rest Day, 200 crunches

Week 1 (wt. loss -2.8)
1/4: L7 45min Treadmill - L4 15min Weights
1/5: L7.5 27min Treadmill
1/6: Off day to watch BL ...How wrong is that?! Haha.
1/7: L6 27 min Treadmill
1/8: L2 60min mall walking
1/9: Off day
1/10: L3 30 min dancing
1/11: L6 - L8 27 min Treadmill
Week 2 (wt. loss -2.0)
1/12: L6 - L8 27 min Treadmill
1/13: L6 - L7 27 min Treadmill
1/14:Contemplating Off Day??
1/15: L6 - L8 27 min Treatmill
1/16: Ewwww...lazy, lazy, lazy
1/17: Not today either
1/18: Hungover :(
Week 3 Freebie Week
1/19 - Yikes!
1/20 - Big time slump!
1/21 - L6 - L8 35min Treadmill L4 20 min. weights
1/22 - L6-L8 27min Treadmill
1/23 -:(
1/24 - :(
1/25 - :(
Week 4 (wt. loss -0.2)
1/26 - L6 - L8 20min Treadmill
1/27 - :(
1/28 - :(
1/29 - L6 - L8 27min Treadmill
1/30 - :(
1/31 - L6 - L8 35min Treadmill L6 10min bike
2/1 - Football!!

Week 5

2/2 - L6 - L8 27min Treadmill
2/3 - :(
2/4 - :(
2/5 - L6 - L8 28min Treadmill
2/6 -
2/7 -
2/8 -




Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week 1
1/4: 35 minutes of yoga (Lvl 4)
1/5: 35 minutes of yoga (Lvl 4), 25 minute DVD (Lvl 7), 30 minute walk (Lvl 2)
1/6: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2)
1/7: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2), 40 minute yoga dvd (Lvl 4)
1/8: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2), 20 minute DVD (Lvl 7)
1/9: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2), 20 minute DVD (Lvl 7)
1/10: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2)

Week 2
1/11: rest
1/12: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2), 20 minute DVD (Lvl 7)
1/13: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2), 20 minute DVD (Lvl 7), 90 minutes of jujitsu (Lvl ?)
1/14: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2)
1/15: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2), 20 minute DVD (Lvl 7), 90 minutes of jujitsu (Lvl ?)
1/16: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2)
1/17: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2)

Week 3
1/18: 35 minutes of yoga (Lvl 4)
1/19: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2), 20 minute DVD (Lvl 7)
1/20: 35 minutes of yoga (Lvl 4)
1/21: 35 minutes of yoga (Lvl 4), 50 minute walk (Lvl 2)
1/22: 35 minutes of yoga (Lvl 4), 30 minute walk (Lvl 2), 20 minute DVD (Lvl 7)
1/23: rest
1/24: 35 minutes of yoga (Lvl 4), 50 minute walk (Lvl 2), 20 minute DVD (Lvl 7), 3 hr self defense course (Lvl ?)

Week 4
1/25: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2)
1/26: 35 minutes of yoga (Lvl 4), 90 minutes of walking (Lvl 2)
1/27: 40 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2)
1/28: 35 minutes of yoga (Lvl 4), 20 minute DVD (Lvl 7)
1/29: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2)
1/30: 35 minutes of yoga (Lvl 4), 20 minute walk (Lvl 2)
1/31: 45 minutes of yoga (Lvl 4)

Week 5
2/1: 35 minute walk (Lvl 3)
2/2: 35 minutes of yoga (Lvl 4), 35 minute walk (Lvl 2)
2/3: Out of town with work.
2/4: 35 minutes of yoga (Lvl 4)
2/5: Out of town with work.
2/6: Out of town with work.
2/7: Out of town with work.

Week 6
2/8: 45 minutes of yoga (Lvl 4)
2/9: 35 minutes of yoga (Lvl 4), 20 minute run (Lvl 7), 20 minute weights (Lvl 4), 20 minute walk (Lvl 2)
2/10: 35 minutes of yoga (Lvl 3), 50 minute walk (Lvl 2)
2/11: 35 minutes of yoga (Lvl 3), 20 minute run (Lvl 6), 20 minute weights (Lvl 4), 30 minute walk (Lvl 2)
2/12: 35 minutes of yoga (Lvl 3), 20 minute walk (Lvl 2)
2/13: 20 minute walk (Lvl 2)
2/14: 35 minutes of yoga (Lvl 3), 30 minute run (Lvl 6)

Week 7
2/15: rest
2/16: 35 minutes of yoga (Lvl 4), 20 minute run (Lvl 7), 20 minute weights (Lvl 4), 40 minute walk (Lvl 2)
2/17: 35 minutes of yoga (Lvl 4), 45 minute walk (Lvl 2), 90 minutes of jujitsu (Lvl ?)
2/18: 35 minutes of yoga (Lvl 4), 35 minute walk (Lvl 2), 20 minute run (Lvl 7), 20 minute weights (Lvl 4)
2/19: 35 minutes of yoga (Lvl 4), 45 minute walk (Lvl 2), 90 minutes of jujitsu (Lvl ?)
2/20: 20 minute walk (Lvl 2)
2/21: 40 minutes of yoga (Lvl 4), 35 minute walk (Lvl 2)

Week 8
2/22: rest
2/23: 35 minutes of yoga (Lvl 4), 20 minute run (Lvl 7), 20 minute weights (Lvl 4), 40 minute walk (Lvl 2)
2/24:
2/25:
2/26:
2/27:
2/28:




Perceived Exertion Scale
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Week 1: 392 min

Week 2: 550 min

Week 3: 220 min

Week 4: 610 min

Week 5: 470 min

Week 6:

2/08: 30DS L7 20 min
2/09: Rest
2/10: ST + 100 pushup/200 situp challenge 65 min
2/11: 30DS L7 20 min, Yoga L5 55 min
2/12:
2/13:
2/14:

Week 1:

1/4: 30 Min on Wii Fit L5
1/5: 30 Min on Wii Fit L5
1/6:
1/7:
1/8:
1/9:
1/10:

:woops:Week 1:

Jan 4: L1 ~ Wasn't eating Bon Bons, but was watching Dog Whisperer :lol:
Jan 5: L2-L6 ~ 30 mins treadmill time
Jan 6: L1 :no:
Jan 7: L1 :no:
Jan 8:L2-L6 ~ 47 mins treadmill time
Jan 9: L2-L5 ~ 30 mins treadmill time
Jan 10: L1 :no:

:tread:Week 2:

Jan 11: L1 :no:
Jan 12::no:
Jan 13::no:
Jan 14:L2-L7-L2 ~ 47 mins treadmill time
Jan 15:L2-L7-L2 ~ 37 mins treadmill time
Jan 16:
Jan 17:

Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week 1
1/04-walk 1hr-{3}
1/05-TJ-40mins {5}
1/06- TS-40mins {6}
1/07- squats-10mins {2} 10min walk {2}
1/08- TBJam 60mins {7}
1/09- 40min walk {2}
1/10- TJ-45mins {7}

Week 2
1/11- TJ-45mins {7}
1/12- TJ-45mins {7}
1/13- yoga-40mins {4}
1/14- TJ-40mins {7}
1/15- TJ- 40mins {7}
1/16- TJ- 35mins {6}
1/17-Belly dancing 30mins {6}

Week 3
1/18-TJ-40mins {7}
1/19-BD-30mins {6}
1/20-TJ-50mins {7}
1/21-TJ-30mins {7}
1/22-BellyDance 1hr {6}
1/23-TJ-40mins {7-8-7}
1/24-TJ-1 hour {7-8-7}


Week 4
1/25-BellyDance-1hour {5-6}
1/26-TJ-40mins {7-8-7}
1/27-40mins-treadmill{5-7-8-7-5} 10mins-cooldown/t.mill {4} 5mins stretching
1/28-BDancing-30mins {6-7}
1/29-TJ-30mins {6-7}
1/30-BDancing-30mins {6-7}
1/31-40mins Strength {7-8-7} 20mins toning {5}

Week 5
2/01-2hr power walk {6}
2/02-2hr power walk {6}
2/03-45mins power walk {7-8}
2/04-Tae Bo 25mins {7-8} 18min mile {jog} {6-8}
2/05-30d-shred day1 20mins {6-7}
2/06-30d-shred day2 20mins {6-7}
2/07-30d-shred day3 20mins {6-7} 30mins Wii fit {just for fun} :D

Week 6
2/08-30d-shred day4 20mins {7-8-7} 45mins Wii fit {just for fun} :D
2/09-30d-shred day5 20mins {7-8-7} 15mins Wii Fit {fun}
2/10-30d-shred day6 20mins {7-8-7} 5mins Wii Fit {not much time for fun}
2/11-30d-shred day7 20mins {7-8-7} 10mins Wii Fit
2/12-30d-shred-2 day1 20mins {6-7} 30mins Wii Fit
2/13-30d-shred-2 day2 20mins {6-7} 15 Wii Fit
2/14-30d-shred-2 day3 20mins (7} 60mins of Wii Fun

Week 7
2/15-60mins of Jillian-kicking my butt!! {7-8} 75mins of Wii
2/16-30d-shred-2 day4 20mins {7} 20mins of Wii Fit
2/17-30d-shred-2 day5 20mins {7-8} 10mins Yoga {5}
2/18-30d-shred-2 day6 20mins {8} 30mins Wii Fit
2/19-30d-shred-2 day7 20mins {8} 30mins Wii Fit
2/20-30d-shred-2 day8 20mins {8} 1hr Wii Fit
2/21-30d-shred-2 day9 20mins {8} 2hr Wii Fit

Week 8
2/22-Jillians Trouble Zones 30mins {7} 2hr Wii Fit
2/23-30d-shred-2 day10 20mins {8} 30mins Wii Fit
2/24-NoTroubleZone 30mins {7-8} 30mins Wii Fit
2/25-30d-shred-2 day11 {7-8} 30mins Wii Fit
2/26-30d-shred-2 day12 {7-8} 30mins Wii Fit
2/27-NoMoreTroubleZones 30mins {7-8} 30mins Wii Fit
2/28-NoMoreTroubleZones 30mins {7-8} 45mins Wii Fit

Week 9
3/01-Jillian Boost the Metoba. 45mins {7} 40mins Wii Fit
3/02-NoMoreTroubleZones 30mins {8} 30mins Wii Fit
3/03-20mins Yoga {5} 10mins Wii Fit
3/04-sick
3/05-sicker/ to the dr/ might have kidney stones
3/06-resting
3/07-bored but not going to hurt myself

Week 10
3/08-knitting the whole day
3/09-Test to find out what this pain is, hope I can exercise soon!! 10mins yoga
3/10-20 mins yoga {5}
3/11-nothing
3/12-nothing
3/13-nothing
3/14-nothing

Week 11
3/15-nothing
3/16-nothing
3/17-nothing
3/18-35mins Wii Fit- so darn depressed
3/19-30mins Wii Fit- yes back to 30d shred tomorrow
3/20-30d shred-1 day1 {6-7} Wahoo!!
3/21-30d shred-1 day2 {6-7} 1hr Wii Fit

Week 12
3/22-1hr Wii Fit
3/23-nothing
3/24-30d shred-2 day1 {7}
3/25-30d shred-2 day2 {7-8} 20mins yoga {5}
3/26-30d shred-2 day3 {8} 30mins yoga {5}
3/27-NoMoreTroubleZones 30mins {8} 20mins yoga {5}
3/28-30d shred-2 day4 {8}

Week 13
3/29-Rest
3/30-30d shred-2 day5 {8} 20mins yoga {5}
3/31-WAWTP 40mins {7-8} 20mins yoga {5}
4/01-30d shred-2 day6 {8} 20mins yoga {5}
4/02-WAWTP 30mins {8} 30mins yoga {5}
4/03-WAWTP 30mins {8} 20mins yoga {5}
4/04-1hr 10min walk {6-7} 30mins yoga {5}

Week 14
4/05-2hr walk {in the beautiful sunshine} {6-7} 20mins yoga {5}
4/06-Rest
4/07-WAWTP 45mins {8}
4/08-WAWTP 30mins {8}
4/09-WAWTP 45mins {8} 10mins yoga {5}
4/10-WAWTP 45mins {8}
4/10-WAWTP 45mins {8}

Week 15
4/12-Rest
4/13-Rest
4/14-WAWTP 45mins {8}
4/15-WAWTP 45mins {8}
4/16-WAWTP 45mins {8}
4/17
4/18

Week 1:

1/4: Travelling
1/5:
1/6:
1/7:
1/8:
1/9:
1/10:

Good luck!

Barb

Week 1
1/4: 60 minutes of yoga, L4-5
1/5: 60 minute Zumba class, L6-7
1/6: 60 minutes of yoga, L3-4 = too many breaks to take notes due to working on setting up my class
1/7: 60 minute Zumba class, L6-7
1/8: 60 minutes of yoga, 3-4
1/9: 60 minute Zumba class, L6 = easier teacher
1/10: 60 minutes of yoga, L4-5
1/11: rest day

Week 2
1/12: 60 minute Zumba class, L6 = babying my wonky knee
1/13: taught 60 minute yoga class, L3
1/14: 60 minute Zumba class, L6 = knee again; taught 60 minute yoga class, L2-3
1/15: rest day
1/16: 60 minute Zumba class
1/17:
1/18:

Week 3
1/19
1/20
1/21
1/22
1/23
1/24
1/25


Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week Four
1/25 - nothing
1/26 - 5 miles 75 minutes on treadmill
1/27
1/28
1/29
1/30
1/31

Week Three
1/18 - rest
1/19 - 4 miles 60 minutes treadmill
1/20 - 60 minutes skating
1/21 - WATP video 47 minutes
1/22 - rest
1/23 - 60 minutes skating
1/24 - rest

Week Two:
1/11 - 4 miles 60 minutes on treadmill L7
1/12 - sick
1/13 - sick
1/14 - 4 miles 60 minutes on treadmill L7
1/15 - WATP 3 miles 47 minutes
1/16 - 4 miles 60 minutes on treadmill
1/17 - rest

Week One
1/4: rest day
1/5: 4 miles 60 minutes on treadmill L7
1/6: 4 miles 60 minutes on treadmill L7
1/7: 4 miles 60 minutes on treadmill L7
1/8: rest day
1/9: 4 miles 60 minutes on treadmill L7
1/10: 4 miles 60 minutes on treadmill L7

My Excersise Log

Week One
1/4: 42 mins jogging (L7)
1/5: 32 mins Eliptical (L5) 10 mins 100pushups W1D2 (L8)
1/6: 25 mins jogging (L7), 20 mins walking (L4), 17 mins Eliptical (L4), 15 mins lunges/squats/situps (L6)
1/7: 35 mins treadmill (L5), 10 mins pushups (L6), 20 walk/jog in place (L4)
1/8: Recoup day :)
1/9: 60 mins jogging (L7)
1/10: 20 minute advanced mile WATP (L5) 10 minutes push ups (L8)

Total: 356 mins

Week Two
1/11: 30 mins (L7/L4) Run 1 mile, walk 1 mile)
1/12: 20 mins WATP advanced jog ( L5) 10 mins push ups W2D2 (L7)
1/13: none
1/14: 30 mins Yoga booty ballet cardio cabaret (L5)
1/15: 45 mins running 4 miles! (L6) 15 mins 1 mile walking (L4) 25 mins weights (L6)
1/16: 60 mins YBB hip hop abs
1/17: 60 mins YBB advanced

Total: 295 mins

Week Three
1/18: notta
1/19: 30 mins ybb hip hop abs
1/20: notta
1/21:20 mins 1 advanced mile WATP
1/22:30 mins walking and jogging
1/23: 50 mins 4 fast miles wATP
1/24:30 mins Cardio cabaret YBB

Total: 160 mins

Week 4

1/25: notta
1/26: 50 mins (run and walk)
1/27: 25 mins (ybb hip hop abs dancing section)

Total: 75 mins

Believe me, just getting ON the treadmill is way beyond the minimum for me! :lol: Anyway, I do think this is a great challenge, and I will ramp things up a bit. I made a commitment to exercise 6 days a week, so that's a start.


Week 4
1/25 Man, once you fall off, it's hard to stay on that exercise wagon! :faint:
1/26 :faint:
1/27 :faint:
1/28 Finally! OK, this time I'm on for good! 30 day shred.
1/29 sick! Gah. walk for 20 min.
1/30 nuthin
1/31 nuthin


Week 3
1/18 30 minutes walking
1/19 fell of the exercise wagon, hit my head and was rendered unconscious :faint:
1/20 :faint:
1/21 :faint:
1/22 :faint:
1/23 :faint:
1/24 30 minutes of walking, b/c if I try to do 60, I'll do 0.


Week 2
1/11 30 minutes on the treadmill
1/12 off
1/13 30 minutes on the treadmill
1/14 30 minutes outside
1/15 1 hour outside
1/16 off --> TOM
1/17 30 minutes outside

Week 1
1/4: 30 minutes on treadmill L4-5
1/5: 30 minutes on treadmill L4-5
1/6: 30 minutes on treadmill L4-5
1/7: off
1/8: treadmill: 10 min L7, 20 min. L5
1/9: 30 minutes on treadmill L3
1/10: 30 minutes on treadmill L3

Week 1:

1/4:
1/5: 30 min BL boot camp (L5)
1/6: 46 min Treadmill hiit( part running, part walking) (L 5-10)
1/7: 45 min UBWO (Chest, Shoulders, Back, Tri's, & Bi's) (L5)
1/8: 40 min BL Cardio Max (L7)
1/9: 30 min Turbo Jam (L6)
1/10: Rested
1/11: Hurt back:mad:

Week Two
1/11: Recovering
1/12: ""
1/13 : ""
1/14: ""
1/15: 50 min intervals on treadmill (L6-7):D
1/16:
1/17:

Week Three
1/18: 50 min intervals on treadmill (L6-10)
1/19: no workout
1/20: 35 min intervals on treadmill (L6-10), 20 min treadmill (L6), 10 min elliptical (L5)
1/21: 30 BL Bootcamp (L7); 15 min treadmill & 35 min full body bowflex workout (L6)
1/22: 30 min treadmill (L7); 20 min elliptical (L6)
1/23:
1/24:

Week Four
1/25: :(
1/26: :(
1/27: :(
1/28: 60 min Treadmill Intervals (L6-9):carrot: finally!!
1/29: 60 min circuit workout (L6)
1/30:
1/31: 60 min Treadmill Intervals (L6-9)

Week Five
2/1: 30 min BFL interval (L6-10)
2/2: 20 min treadmill (L6-7) 20 min Elliptical (L6)
2/3: 30 min Treadmill (L5); 30 min Bowflex full body workout (L6)
2/4: 20 min Treadmill (L5); 20 min 30DShred (L7); 10 Min BL Yoga (L5)
2/5: 60 min circuit workout
2/6:
2/7:
2/8:


Week 6
2/9: 20 min treadmill (L6); 20 min 30 Dshred (L8); 5 min Yoga stretch
2/10: 60 min circuit & lbwo
2/11: 35 min walk
2/12: 20 min 30 day shred; 5 min yoga stretch
2/13:
2/14:
2/15:

Week Five

2/1 L2, walked around DC going to museums for 3 hours
2/2
2/3 L5, 30DSL1
2/4 L3, 20 minutes strength training, 20 minutes yoga/stretching
2/5
2/6 L3, 60 minute yoga class
2/7

Week six

2/8 L7, 3 hours of back-strengthening, arm-toning, shoulder-punishing yard work
2/9
2/10 L6, 10 min stretch yoga, 30 min cardio yoga, 10 min pilates
2/11
2/12 L3, 60 minute yoga class
2/13
2/14

Week seven

2/15
2/16 L4, 3 hour hike
2/17 L6, 1 more hour of back-strengthening, arm-toning, shoulder-punishing yard work
2/18
2/19
2/20
2/21


Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Jan 4 -Outdoor Bootcamp (70 min.), water
Jan 5 - Red Hot Toning Class (60 min.), water
Jan 6 - C25K 25 min., stationary bike 30 min. (55min.), water
Jan 7 - Rest Day
Jan 8 - Rest Day
Jan 9 - c25K 25 min. stationary bike 35 min. (60 min.)
Jan 10 - rest

Jan 11- outdoor bootcamp (90 min.)

1/4: sick
1/5: sick
1/6: 60 min Body Sculpting Class (level 4)
1/7: 30 min elliptical (7/7) level 5, 30 min treadmill (alt 5 min walk/jog) level alt 3/6, 39 push ups with resting in between 3
1/8: 60 min Step class (level 6)
1/9: 30 min elliptical (8/8) level 6, 30 min treadmill alt 5 min walk/10 min jog level 7, 46 push ups (6 at time)
1/10: 30 min on the Bosu ball Level 7

1/11: 60 min step class Level 7
1/12: 60 minutes aerobic class Level 6
1/13: 60 minutes Body Sculpting Class Level 6
1/14: 60 minutes Zumba level 7 Push Ups (40/sets of 6)
1/15: 60 minutes Step Class Level 7
1/16:
1/17:

1/4: Sick.
1/5: Sick.
1/6: 30 minute walk.
1/7: 20 minute run.
1/8:
1/9:

Week 3:

1/18 - L6 - 20 minutes treadmill - L5 - 15 minutes free weights
1/19 -
1/20 -
1/21 -
1/22 -
1/23 -
1/24 -

Week 2:

1/11 - L7 - 60 minutes - Treadmill (4.1 miles)
1/12 - Rest day
1/13 - L4 - 30 minutes - Wii Jillian's game
...... - L8 - 1 hr 10 minutes - Boot Camp
1/14 - sick :(
1/15 - sick :(
1/16 - I watched my son play indoor soccer...does that count?!
1/17 - L7 - 30 minutes Treadmill - L5 - 15 minutes free weights - L2 - 15 minutes ab

Week 1:

1/4 - L6 - 60 minutes - Gym
1/5 - L4 - 30 minutes - Wii Jillian's game
1/6 - L8 - 60 minutes - Boot camp
1/7 - L4 - 30 minutes - Wii Jillian's game
......- L5 - 60 minutes - Gym
1/8 - L7 - 60 minutes - Boot camp
1/9 - L4 - 30 minutes - Wii Jillian's game
1/10 - L2 -


Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week 1: Starting point
1/4: L4 ~ 30 minutes elliptical 1.508 miles; upper body weights 30 min
1/5: L7 ~ 45 minute RPM (cycle) class; 15 minutes of intense ab work
1/6: 30 minutes treadmill; 8 min Abs
1/7: 60 min Body Pump class at the gym
1/8: 20 min Treadmill (AM); 40 min Treadmill PM L5
1/9: Rest
1/10: 45 minute RPM class; 15 min ab; 15 minutes upper arm

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 5: I'm just above comfortable, am sweating more and can still talk easily

Week 2
 

1/11: Tread mill 40 minutes (2.5 miles) L4
1/12: 45 min RFP class, ab work
1/13: 45 min RPM (spin) class; 20 minutes of Body Pump class
1/14: Rest
1/15: 30 min Body Pump; 20 min Fat Burn on Elliptical; 5 min bike; 10 min weights
1/16: Tried the treadmill, but foot is too sore
1/17: 60 min RPM (spin) class; 60 min AquaLogix (swim aerobics)

Exercise week 2
 

Week 2:

01/11 -Rest Day, 200 crunches
01/12 -Biggest loser vol.2 25 mins, 200 crunches, 20 min walk
01/13 -30 Day shred level 1, 30 mins treadmill, 200 crunches
01/14 -30 Day shred level 2, 30 mins treadmill, 200 crunches
01/15 -30 Day shred level 3, 30 mins treadmill, 200 crunches
01/16 -Biggest loser vol.2 25 mins, 200 crunches
01/17 -Rest Day, 200 crunches

Exercise week 3
 

Week 3:

01/18 -Rest Day, 200 crunches, 30 mins treadmill
01/19 -Biggest Loser vol.2 25 mins, 200 crunches, 20 min walk
01/20 -Biggest Loser vol.2 20 mins, 200 crunches
01/21 -Biggest Loser vol.2 20 mins, 30 mins treadmill, 200 crunches
01/22 -Biggest Loser vol.2 25 mins, 30 mins treadmill, 200 crunches
01/23 -Biggest Loser vol.2 20 mins, 1 hr treadmill, 200 crunches
01/24 -Rest Day, 200 crunches

Exercise Week 3
 

Week 3:

01/18 -Rest Day
01/19 -45 minute spin class
01/20 - lazy day
01/21 -45 minute spin class, 15 minutes arms, 10 minutes abs
01/22 - rest day
01/23 - 30 min elliptical; 20 abs and arms
01/24 -45 min RPM (spin); 60 min Body Pump; 5 min abs.

Weeks 1 and 2: Recovering from walking pneumonia

Week 3:

1/18 - still not cleared to exercise
1/19 - still not cleared to exercise
1/20 - still not cleared to exercise
1/21 - 30 minutes walking...it's good to be back
1/22 -
1/23 -
1/24 -

Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Exercise week 4
 

Week 4:

01/25 -Rest Day, 200 crunches
01/26 -Biggest Loser vol.2 25 mins, 200 crunches
01/27 -Sick Day, 200 crunches, 10 min walk
01/28 -Sick Day, 200 crunches
01/29 -Sick Day, 200 crunches
01/30 -Sick Day, 200 crunches
01/31 -Rest Day, 200 crunches

Exercise Week 4
 

I'm not giving up even though the scale doesn't like me!

Week 4:

01/26 - Body Pump class 45 minutes
01/27 - 30 minutes elliptical and 15 minutes stretch and crunches
01/28 - 45 minute RFP, 30 minutes abs and arms
01/29
01/30
01/31 -
02/01

Week 8
2/22
2/23 30 min
2/24 30 min
2/25 30 min
2/26
2/27
2/28


Week 7 Bust :(


Week 6
2/8 off
2/9
2/10
2/11
2/12
2/13
2/14
2/15


Week 5
2/1
2/2
2/3
2/4
2/5 30 minute walk, 30 day shred
2/6 40 minute walk
2/7 30 minutes on Treadmill