3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)

- Chicks up for a Challenge (https://www.3fatchicks.com/forum/chicks-up-challenge-159/)

- - July Exercise Challenge (https://www.3fatchicks.com/forum/chicks-up-challenge/175369-july-exercise-challenge.html)

July 1st ~ Lower Body ST'ing, 8 Min Abs
July 2nd ~ HIIT
July 3rd ~ Upper Body St'ing
July 4th ~ HIIT (Geez, Week 5 was TOUGH!)
July 5th ~ HIIT (cake eating, guilt induced workout on my day off! Week 6 Day 1)
July 6th ~ Day Off (very glad I took this day off, after driving all day and getting everyone settled I was beyond beat and fell asleep while putting the girls to bed)
July 7th ~ Lower Body ST'ing, walked around at the zoo for 2.5 hrs
End of Week 1

June 8th ~ HIIT (OMG Texas is so HOT!!!)
July 9th ~ Upper Body ST'ing (*Note to self, ice chests do NOT make good workout benches!!!), 2-3 mile walk through the woods--did I mention TX is HOT?!
July 10th ~ HIIT (End of Week 6)
July 11th ~ Lower Body ST'ing, Abs
July 12th ~ Scheduled Day Off
July 13th ~ Upper Body ST'ing
July 14th ~ HIIT (Week 7 Day 1)
End of Week 2

July 15th ~ Lower Body ST'ing, 8 Min Abs

Jacqui's right ladies!! It's officially Week 3 and the month is half over! Let's make this week count girls!!! Yeehaw!! :D

On a side note--even though I still have pudge to lose around my middle, I felt something yesterday...muscle!!! I could actually feel my obliques!! I was standing up with my hands on my waist/hips and turned and thought, 'what was that?' so I decided to engage my abs as much as I could and lo and behold I could feel my obliques just beneath the surface!!! :yay:

I still can't see my ab muscles yet, but boy is it a great feeling to KNOW they're there and to actually be able to feel them--if only a little bit. ;)

WEEK 1
July 1: OFF
July 2: OFF
July 3: HIIT (30/60 intervals) 20 minutes
July 4: Running 33 minutes; Strength Training 60 minutes; Pilates class 45 minutes; Elliptical 20 minutes
July 5: Lawn Mowing 122 minutes; HIIT 20 minutes
Total: 320 minutes

WEEK 2
July 6: Running 32 minutes; Lawn Mowing 160 minutes
July 7: HIIT (30/30) + 6 minutes Elliptical, total 25 minutes; Strength Training 60 minutes
July 8: OFF
July 9: HIIT (30/30) 20 minutes; Strength Training 60 minutes; Elliptical 56 minutes
July 10: Running 30 minutes; Elliptical 55 minutes
July 11: HIIT (30/30) 20 minutes; Circuit Strength Training 45 minutes
July 12: Lawn Mowing 80 minutes
Total: 643 minutes

WEEK 3
July 13: Running 33 minutes; Circuit ST 45 minutes
July 14: OFF
July 15: Running 41 minutes; Circuit ST Upper Body/CORE 60 minutes; HIIT Week 4 (OMG ouch!) 21 minutes

Totals:
High Intensity (80-95% HR): 406/650 minutes
Moderate/Low Intensity (60-79% HR): 427/600 minutes
Strength Training: 330/720 minutes

CMo4 - You are a rock hard momma under there, sweet! It's the c-section pudge, i feel ya, I know it can be beaten! It must be all that interval training. WTG.

Velveteen - I forgot to wish you a big cudos for finishing your C25K and LOL and the hangover.

Nice milestone Crazymama. Congrats!

Daily Progress

Week 1

July 1 ~ 60 minutes ST w/MFC [30 minutes CT w/MFC] [EA Active Day 1]
July 2 ~ 60 minutes on treadmill [60 minutes cardio w/MFC] [EA Active Day 2][30 minutes mowing front lawn]
July 3 ~ 75 minutes ST w/MFC [30 minute CT w/MFC] [EA Active Day 3]
July 4 ~ Scheduled Day Off - Hospital [60 minutes walking]
July 5 ~ Hospital [60 minutes walking]
July 6 ~ Hospital [60 minutes walking]
July 7 ~ Hospital [60 minutes walking]

Week 2

July 8 ~ Hospital [60 minutes walking]
July 9 ~ 60 Minutes cardio w/MFC [30 minutes mowing front lawn]
July 10 ~ 60 minutes ST w/MFC [30 minutes CT w/MFC] [20 minutes mowing] [60 minutes cardio w/MFC]
July 11 ~ Scheduled Day Off [60 minutes walking]
July 12 ~ 60 minutes cardio w/MFC
July 13 ~ 60 minutes ST w/MFC [45 minutes walking] [60 minutes cardio w/MFC] [20 minute physical challenge w/MFC]
July 14 ~ 45 minutes CT w/MFC] [35 minutes mowing] [75 minutes treadmill]

Week 3

July 15 ~ 40 minutes mowing [60 minutes ST w/MFC]

I hit half my goal today!!!! 10 days of yoga complete today!!!! yayayayay!!

=================week1
7/1- 2 miles on Nordic track + ST, and stretches + gardening
7/2 - 5.6 miles walking
7/3 2 miles tromping throught the tall grass and strength training.
7/4 2.5 miles walking
7/5 1.8 MILES WALKING
7/6 1.5 miles walking/ Pilates 30 min
7/7 3.3 miles walking
=================week2
7/8 30 min Pilates
7/9 1.9 miles walk/jog in the hayfield (kinda like Cto5k)
7/10 2.5 miles walking
7/11 jet-skiing
7/12 jet-skiing
7/13 zippo- got called in to work, stayed on eating plan
7/14 2.5 miles walk/jog in hayfield (kinda like Cto5k)
==================================
7/15 1.6 miles walking + NRWL week 1A

I got "New Rules of Weight Lifting for Women" today, and read it today. OMG, I was so anxious to get started. I have been kinda blah with my Strength training lately, so I am hoping I can use this routine, and see some major differences. It also recommends HITT, and totally "off" days so I will be switching to that as my cardio, hopefully, I will still be able to log enough miles to reach this months goal...... Any thoughts? Those of you Doing the HITT, are you seeing better results? I just feel like I have maxed out on Cardio, and need to up the ante, so to speak....
I work tomorrow 12 hours, so we will see how I feel about HITT after work?????? Hope everyone has a Fantastic night!

Lewis-I really enjoyed reading NROWL4W. However, I really like my Y classes so I probably won't do the program. The one thing I did take from it was I need to push myself a little harder in my weight training. I am always afraid I am going to injure my back or shoulder but I've decided it's probably time to push a bit more. So now when I am in class and want to ease up when it starts to hurt, I have been trying to go a bit further. Also, I think I am going to replace on of my step classes with a second weight training class instead.
Good luck with the program

1st - 2 miles
2nd - 2 miles
3rd - 1 mile
6th - 1 mile
7th - 2 mile
8th - 1 mile
9th - 1 mile
10th - 1 mile
11th - 1 mile
13th - 2 mile
14th - 1 mile
15th - 1 mile

Goal:24
So Far: 16
Left to go: 8

Goal 300 extra minutes
Got 20 more in for total of 24 thru 7/13
Left To Go 276

It appears I changed my mind and decided to wake up at 5:30p.m. to run instead of taking a day off. That gives me a bit more room while away for the weekend.

LE - I love HIIT, I feel more energized after I'm done and it's so much quicker. I was getting a little tired of an hour of cardio every day but in half that time I'm getting what i feel anyway is a better workout. It's made my running easier and I still have time now to add in other workouts throughout the day because I'm not drained from an hour of the elliptical. I'm doing the same schedule as CMo4, it's on intervaltraining.net along with a lot of helpful info. Totally go for it, have fun!

WEEK 1
July 1: OFF
July 2: OFF
July 3: HIIT (30/60 intervals) 20 minutes
July 4: Running 33 minutes; Strength Training 60 minutes; Pilates class 45 minutes; Elliptical 20 minutes
July 5: Lawn Mowing 122 minutes; HIIT 20 minutes
Total: 320 minutes

WEEK 2
July 6: Running 32 minutes; Lawn Mowing 160 minutes
July 7: HIIT (30/30) + 6 minutes Elliptical, total 25 minutes; Strength Training 60 minutes
July 8: OFF
July 9: HIIT (30/30) 20 minutes; Strength Training 60 minutes; Elliptical 56 minutes
July 10: Running 30 minutes; Elliptical 55 minutes
July 11: HIIT (30/30) 20 minutes; Circuit Strength Training 45 minutes
July 12: Lawn Mowing 80 minutes
Total: 643 minutes

WEEK 3
July 13: Running 33 minutes; Circuit ST 45 minutes
July 14: OFF
July 15: Running 41 minutes; Circuit ST Upper Body/CORE 60 minutes; HIIT Week 4 (OMG ouch!) 21 minutes
July 16: Running 33 minutes

Totals:
High Intensity (80-95% HR): 439/650 minutes
Moderate/Low Intensity (60-79% HR): 427/600 minutes
Strength Training: 330/720 minutes

Looking good Ladies!! I'd elaborate but my computer is acting up and it already sounds like it's about to go kaput, so I'd better just get the list posted!

July Exercise Challenge List of Participants (so far!)

Exercise goals are in this list. Weight loss goals are in the sister thread--July Weight Loss Challenge http://www.3fatchicks.com/forum/showthread.php?t=175508. If anyone sees something that they'd like to have changed or edited in their info, please just let me know! I'll continue to add new people as they join in. Good luck to all! You can do it!

Jacqui_D: Do 30 min of moderate exercise (like walking) or 15 min of vigorous exercise (like elliptical) 5 days a week; strength train twice a week
Delphi: Complete 2500 total minutes
Moralia: Do cardio for 30 min 5x per week; walk 3x per week; do toning/weights for 15 min 3x per week
Peachykeen62: Do cardio 35-60 min 5x per week; strength train for 15 min 3x per week; do ab work for 15 min 3x per week
Gekster: Complete 900 total minutes; exercise 6 days a week, alternating cardio and strength
Jellybellyjess: Do moderate exercise for 30 min 5 days a week for a total of 2.5 hours per week; tone with a resistance band for 15 min 7 days a week
EmmaD: Do cardio for at least 30 min 5 days a week; strength train for at least 15 min 3 days a week; stretch for at least 15 min 7 days a week
Sassymae: Use treadmill 5x per week; tone using moderate weight training
2beautiful2Bfat: Do 30 min of moderate exercise 5 days a week
Velveteen: Complete at least 800 minutes; run 5K in one go 3 times
Bigknitter: Run 3x per week; practice karate at home 4x per week; do yoga daily; walk 3x per week
JustAGal: Do core exercises 3x per week; walk every other morning
Ms_Perception: Average over 300 minutes per week; work on C25K challenge 3 days a week; do cardio 5x per week; do strength/core at least 2x per week
Wifey: Complete a total of 1860 minutes; walk the dog for 930 min; do regular exercise, including softball, for 930 min
JazzyPeggy: Complete 24 miles of Walk Away The Pounds; complete 300 extra minutes of exercise
Slwadsworth: Do cardio for 30 min 3x per week for a total of 450 minutes
NewShinyMe: Complete a minimum of 850 minutes; complete EA Active 30 Day Challenge; work out 6 days a week
Linzluv: Complete 1800 minutes of cardio; strength train 16 of 31 days; do 60 min of cardio/walking per day; do strength training circuit every other day
Crazymamaof4: Strength train 3x per week; do cardio 3x per week, including finishing up 8-week HIIT program
LoveDC425: Complete 20 days of yoga
Almostskinny: Run/Jog 62 miles (2/day)
Sotypical: Complete 1800 minutes
Edzard: Do mild yoga before bed 3x per week; do vigorous yoga video once a week; do kettlebell workout once a week; walk for 30 min 3x per week
Mystical: Do cardio workout on treadmill for 30 min 6 days a week; do resistance full body workout 2 days a week
Robbynmarie_k: Do more cardio
Sugarbaby269: Add swimming and walking to exercise plan
Merose: Do 30 min of moderate exercise 4x per week
Joyra: Complete 1000 minutes
CakeBatter: Run 8K/10K; complete 1000 minutes of cardio; do calisthenics 3x per week; complete 50 miles
Jelder227: Complete 900 minutes
p7eggyc: Complete 800 minutes
FullSteamAhead: Complete 1000 minutes
LewisEmpire: Complete at least 60 miles by walking or nordic tracking; strength train or do equivalent 2x per week
Ashley4012: Exercise at least 3 days a week
Annie96: Walk for 30 min on treadmill or beach 5x per week
TexSue: Work out at Curves 3 days a week
Late_to_the_Game: Work out 6-7 days a week
JasonsLea: Complete 780 minutes
Ruby5839: Work out in the a.m. at least 2 days a week; stay on track with C25K
SteerlersGirlie: Maintain current level of exercise
CamiToo: Exercise 5 days per week; work up to doing 30 min on elliptical
Candtlove: Work out 3-5 times per week
Mommaof2lilmen: Walk every day
Paisleyprincess: Complete 1000 minutes
Dcapulet: Complete 1200 minutes; do something active 5 out of 7 days a week
Tummy_Girl: Complete 1970 minutes; do 650 min of high intensity cardio; do 600 min of moderate/low intensity cardio; do 720 min of strength training
Jacque9999: Do bootcamp 3 days a week; do pilates 3 days a week; do cardio on pilates days
Terapet: Complete 1260 minutes
JoyinSF: Work out every day for an hour and a half; do 60 min on elliptical daily; do other cardio or weights for 30 min daily
PaperSkin: Exercise for at least 30 min a day
HeatherEljohari: Exercise every day except Sundays
Icandoallthings: Run 3+ times a week, in line with training schedule; weight lift 2+ times a week

My Minutes:
7/1: 30 min golf, 65 min walk
7/2: 30 min walk/run intervals (C25K W2D1)
7/3: 30 min water exercises, 45 min walk
7/4: 30 min walk
7/5: 60 min volleyball, 15 min step machine, 30 min walk/run intervals (C25K W2D2), 10 min bike
7/6: 45 min water aerobics, 120 min golf
7/7: 30 min walk/run intervals (C25K W2D3)
Total Week 1: 540 Minutes VERY active vacation week!!

7/8: 30 min tennis, 45 min water aerobics, 30 min volleyball
7/9: 30 min walk/run intervals (C25K W3 D1), 15 min WAH, 30 min water aerobics
7/10: 30 min tennis, 30 min swim
7/11: 60 min walk
7/12: 25 min walk/run intervals (C25K W3 D2), 45 min basketball
7/13: Planned day off
7/14: 30 min walk/run intervals (C25K W3 D3), 60 min Wii Fit
Total Week 2: 460 Minutes

7/15: 65 min walk
7/16: 35 min walk/run intervals (C25K W4 D1)

Got a nice workout in today, though I was dreading it a bit. It was actually good. I probably won't do another thing today since I'm in the throws of TOM and want to REST!!

LE-I'm glad you mentioned the title of the book you're reading I'm reading another book about strength training-Strong Women Stay Young (geared for 35+ y/o women...I'm close enough) since I'm not presently following any plan and need some ideas and help on establishing a routine. After I finish my book, I'll get the one you're trying from the library and compare notes.