For an effective weight loss program it is important to incorporate exercise as well as making better dietary choices. While any kind of exercise is good for you, it has been proven many times over that just cardio or just strength training isn't the way to go...you need to have a combination of both, with a little bit of core focus as well. So as you plan out and track your exercise this week, be sure to get in 2-3 strength workouts and 2-3 cardio sessions. And don't forget about those abs! Copy and paste the follow format and come back throughout the week to edit your original post. Let’s move those bodies!

Monday-
Tuesday-
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-

Monday-walking, 9,879 steps
Tuesday-walkimg 8,390
Wednesday-dog walk to library, 11,424 steps
Thursday-dog walk, walking, 11,208
Friday-first training run, 2.67 miles in 30 min, 13,345 steps
Saturday-training run, 2.67 miles in 34 min! 15,359 steps
Sunday-

Monday: got a 10 mile bike ride in BEFORE THE RAIN!!
Tuesday: NO today, rain rain rain lifting some weights
Wednesday day off
Thursday 15 mile bike ride
Friday 3 MILE walk!!!! 5K coming soon!!!
Saturday off day
Sunday off day

Monday-
Tuesday-
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-

Monday- moving furniture
Tuesday- 30 min recumbent bike; 30 min elliptical
Wednesday- Body Pump
Thursday- Stairs 5 floors; gym cardio
Friday- Stairs, 5 floors
Saturday- TBD
Sunday- TBD

Something every day!

Monday- 90 min hot yoga class
Tuesday- 22 min yoga video
Wednesday- 22 min yoga video
Thursday- week 8 day 2 couch to 5k
Friday- nothing structured, but went up the stairs about 10 times packing the car
Saturday- week 8 day 3 couch to 5k
Sunday- 20 min yoga app

My plan is (and I'll update it each day as to what I actually did or put an "X" next to it when I did that workout)...

Monday- Gym 1 hour including 30 min cardio, 30 min weights (Upper Body)
Tuesday- Gym 1 hour including 30 min cardio, 30 min weights (Lower Body)
Wednesday-Gym 1 hour including 30 min cardio, 30 min weights (Upper Body)
Thursday- Kettlebell workout 20 mins (This all over 20 mins will kick my butt -- really)
Friday- Rest day
Saturday- Gym 1 hour including 30 min cardio, 30 min weights (Upper Body)
Sunday- Gym 1 hour including 30 min cardio, 30 min weights (Lower Body)

I do the Octane Fitness machine for cardio for about 20 minutes. This is a seated eliptical and arm rowing machine that can be programmed for strength training, cardio burn, etc. This is my dream machine because it is more versatile (and interesting) for me than an exercise bike, and also because I have a foot injuiry (plantar fasiciitis) and this machine is non weight bearing. I also do "arm bike" for 10 minutes, and i do this because I have have broken my right shoulder previously in a fall, and also injured my left shoulder years ago in a car accident. I find "arm bike" keeps my shoulders strong and flexible.

For weights, I do a combinations of hand weights for biceps, and triceps, and use a variety of gym machines for doing an upper body or lower body routine. I worked out with a professional trainer about 13 years ago, and feel very comfortable in the gym. I lost 80 pounds that time doing a combination of healthy eating with cardio and weight training, and believe it will work for me again.

The most important thing I learned 13 years ago was after I had told a professional body builder (he was doing my body fat measurements at the time) I was too embarrassed to come in and work out in the gym with all the bodybuilders there with fit and outstanding physiques. His reply was, "If I can come in here as a paraplegic in this wheelchair and work out to make my body fit and lean, then you for sure can walk in here and work out."

Yayyyyyyyyy Red Team -- let's work out!

Monday- stretching; crunches; push ups; squats

Tuesday- 5k run; stretching; crunches; push ups; squats

Wednesday- stretching (rest day)

Thursday- 5k run; stretching; crunches; push ups; squats

Friday- swim; stretching

Saturday- swim; stretching; crunches; push ups; squats

Sunday- 6k run; stretching; crunches; push ups; squats

Monday - 20 min walk, KenpoX
Tuesday - Rest Day
Wednesday - 20 min walk, 30 min pushmowing
Thursday - 20 min walk, 60 min pushmowing
Friday - Rest Day
Saturday - 4/5 Jillian circuits, 20 min elliptical intervals
Sunday - 4/5 Jillian circuits, 20 min elliptical intervals

Monday-1 Hour walk
Tuesday-
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-

Monday- Training in Tokyo...walking--17,553 steps
Tuesday- Sick as a dog...(when I went to work, they dragged me to the hospital before sending me home) bike riding--35 minutes, walking--4,346 steps, 30 DS later in the day when I was feeling a bit more human
Wednesday- Still really quite ill...bike riding--1 hour 20 minutes, 30 DS
Thursday- Walking--5,042 steps, carrying a 20 lb case of coffee on the way back (what, that's TOTALLY normal, right?), 30 DS, bike riding--1 hour 30 minutes. My legs are pissed at me because today was the first day teaching again in a month...you'd think that biking and walking for miles every day would be a lot more strenuous than that, but apparently not. (Anyone know any good shin stretches?)
Friday- Bike riding--2 hours 40 minutes, Walking--7,100 steps
Saturday- Walking--9,348 steps, 30 DS, biking--1 hour 20 minutes (dangit, rain!), ab workout--20 minutes
Sunday- Bike riding--at least 3 hours...go figure, today I biked more than I have in a reeeally long time, but naturally it was the day that I decided to forget to stop my timer when I got to my destinations...lots of random walking, but I didn't wear my pedometer, and there were too many people around for me to walk at my preferred pace.

Goal: walk 5 out of 7 days this week
days walked 1/5
Monday-
Tuesday- Walk 1 hour to store, then work
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-

My goal this week is to segway back into school/work routine while keeping my normal fitness routine.

Mon.- walked
Tues. cardio, yoga
Wwd. Cardio
Thurs-cardio, yoga focus on abs/arms
Fri- cardio, yoga
Sat- cardio, yoga
Sun- swim