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KMRJPR's Photo KMRJPR SparkPoints: (77,023)
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4/19/15 8:01 P

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Absolutely. Join whenever you'd like. I'll be starting over tomorrow as i was derailed by illness so we can support each other!

It's not about how bad you want it...it's about how hard you're willing to work for it

Kris

Team Leader
40 Somethings with 25-49 pounds to lose
SP Class of January 17-23, 2016
SP Class of February 26-March 4, 2017
Co-Leader Spark People's Social Team for Team Leaders and CT Members


Feel free to add me on fitbit! I love to compete in the challenges and welcome new friends to help me stay motivated and/or challenge me to get in more steps!



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IMMACULATEHEART's Photo IMMACULATEHEART SparkPoints: (0)
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4/18/15 9:14 A

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Just saw this post today. Can I still join?

Immaculate Heart
MIRACULOUSMEDAL('07)
Beginning wt: 66.4 kgs.
06 April 2015
Current wt: 65.8 kgs 10 April 2015
Weight Goal: 50 kgs 20 August 2015

Speak Lord, Your servant listens...


 current weight: 130.0 
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KMRJPR's Photo KMRJPR SparkPoints: (77,023)
Fitness Minutes: (24,978)
Posts: 2,796
4/10/15 12:04 P

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No problem--start whenever you want! This will hopefully add a bit of a challenge to any work outs you already do.

It's not about how bad you want it...it's about how hard you're willing to work for it

Kris

Team Leader
40 Somethings with 25-49 pounds to lose
SP Class of January 17-23, 2016
SP Class of February 26-March 4, 2017
Co-Leader Spark People's Social Team for Team Leaders and CT Members


Feel free to add me on fitbit! I love to compete in the challenges and welcome new friends to help me stay motivated and/or challenge me to get in more steps!



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BECBUTTERFLY138's Photo BECBUTTERFLY138 Posts: 40
4/10/15 9:27 A

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I just saw this challenge today... I'm going to start. I know I'm late but I really appreciate the added motivation and the time it takes to put these things up.

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KMRJPR's Photo KMRJPR SparkPoints: (77,023)
Fitness Minutes: (24,978)
Posts: 2,796
4/6/15 3:06 P

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Hi all,

Sorry for taking so long to post a challenge for us, but, it's here at long last.

As with the January challenge, it's more of a challenge against yourself, but with the support of the team.

Most of struggle getting our exercise and nutrition right every day. So I'm combining activities.

Please use caution when doing any of the exercises (e.g. check with doctor first). If the move is to difficult or hurts, don't do it. Look for modifications. Under the articles and videos tab, SP has tons of exercises available and they almost always have modifications.

I have knee problems so lunges can be hard for me. I don't do the full lunge, I do a partial. Meaning, I go down as far into the lunge as I feel comfortable (about half way) and then stop at that point. I don't force it or push any move that hurts and neither should you.

Did you know that even jumping jacks has a modification? If you can jump, do the arm movement and instead of the jump, do a semi squat. Here's another version of a modified jumping jack www.sparkpeople.com/resource/exercis
es
.asp?exercise=529


Challenge:

To do these exercises for 30 seconds each. The number of reps doesn't matter during the first week. Just do each exercise for 30 seconds. Use a weight/dumbbell you're comfortable with. 5, 8, 10lbs, etc your choice.

Forward lunge with dumbbell press
Dumbbell pullover (use a step or ball) or;
Seated dumbbell tricep extension
Plank or modified plan
Dumbbell side bends
Dumbbell squat with calf raise & overhead press
Squats with band (If you don't have a band, do squats moving sideways through the hallway to target inner thigh and outer thigh a bit more)
Bicycle crunches
Skater squats
Pendulum
Seated dumbbell row
Dumbbell lateral raise

This is a really long list of exercises, but it will hit your entire body. I also suggest some sort of cardio, walking, running, etc. Do these exercises at least 4 days per week to start. Do at least 20 minutes of cardio 4 days a week as well.

If you are going to class like Zumba, Piloxing, Kickboxing, etc, where you are already getting a full body work out, this may be too much and could lead to over training.

For week 2, do each exercise for 45 seconds and increase the cardio to 25 minutes at least 4 days per week.

For week 3, do each exercise for 1 minutes and increase cardio to 30 minutes for at least 5 days per week.

For week 4, do each exercise for 1 1/2 minutes and increase cardio to 35 minutes for at least 6 days per week.

At any point, if you are to sore to move up in time, then stay where you are at. The goal here is to begin working out and building strength, not to cause injury or pain.

For the nutrition portion of this:

During the first week, focus on small changes
Eat one extra piece of fruit per day (over and above what you may already eat today)
Eat one extra serving of vegetables per day
Increase water intake by 8 ounces per day

During the second week:
Two extra pieces of fruit per day
Two extra servings of vegetables per day
Increase water by 16 ounces per day
Decrease use of added butters, oils, fats

During the third week:
Three pieces of fruit
Three servings of vegetables
24 ounces of water
Continue decreasing use of added butters, oils, fats
Decrease full fat cheeses (instead of two slices, switch to one)
Add fiber (chia seeds, flax seeds, fiber cereals, whole grains)

During fourth week:
Continue increasing number of fruits, veggies and fiber intake. Continue intake of water. Continue cutting down on higher fat foods.

As an added bonus--if you eat out a lot, try eating out one less meal per week. It makes a huge difference!

let's post our weekly results as follows:

Exercise week 1: ST (strength training) 4 days
Cardio 4 days
5 servings of fruit per day (total you are eating with the additional)
5 vegetables per day
80 ounces of water per day

I'll set up a sticky note where we can track our exercise and encourage each other.

It takes 4 weeks for something to become a habit. If you are just starting out, don't get discouraged. Any step forward is a step forward and we all have to start somewhere!

We can do this!

emoticon emoticon




It's not about how bad you want it...it's about how hard you're willing to work for it

Kris

Team Leader
40 Somethings with 25-49 pounds to lose
SP Class of January 17-23, 2016
SP Class of February 26-March 4, 2017
Co-Leader Spark People's Social Team for Team Leaders and CT Members


Feel free to add me on fitbit! I love to compete in the challenges and welcome new friends to help me stay motivated and/or challenge me to get in more steps!



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