READY???

Ready or not it starts tomorrow! First thing in the morning write in your notebook your starting weight and goals. Also, if you want to measure yourself, it is fun to see inches lost. Have your friend or spouse help you measure your waist, hips, arms, thighs. I also liked BJ's idea of the "before picture" if you are so inclined! Don't forget to track your water intake with your food journal- Drinking 8 full glasses of water is IMPORTANT for weight loss! (I will write a whole post about the importance of water this week). Good Luck and Don't give up! Even if you mess up, it is okay! You can do it! (I am mostly saying this for myself who gives up after 2 or 3 days!)

Strength Training

I recommend doing strength training 2 x per week. Once for the upper body and once for the lower body. Also, start with lighter weights and work your way up. If you can't do all the sets, start with 1 or 2 first. Remember to warm up and stretch before and cool down and stretch after.
1- UPPER BODY WORKOUT (this is my workout, you can simplify or modify) You can do a lot of these at home with hand weights. Each part consists of 4 different exercises, rotate and repeat.
PART 1
1. Tricep extension- 15

Description:
- Stand, leaning over chair or table, arm back, elbow bent, as shown.
- Hold weight in hand.
- Straighten elbow through available range.
- Return to start position.

2. Bicep curls-15

Description:
- Begin with arms at side, sit or stand, elbow straight, palms up, dumbbells or barbell in hand.
- Bend elbows upward.
- Return to starting position.

*Note: This exercise can also be done with a barbell.

3.Punching Bag- fast punch 20, jab punch 20 each arm
You can punch in the air, punching is great for toning arms. If not, jumprope, to get heartrate up, it burns more calories.

4. Shoulder Press -15

Description:
- Stand with feet hip distance apart.
- Start with weights in hands, palms inward as shown.
- Raise weights up and overhead while twisting as weights pass head.
- End with palms facing forward.
- When lowering weights, twist before reaching top of head.
- Repeat.

Repeat part 1 2-3 times

PART 2:
1. Bent over row-15

Description:
- Begin in position shown. Right leg bent, toes forward, right arm on right thigh, left leg straight and extended back, toes pointed to left. Keep back straight, parallel to floor, with shoulders squared.
- Begin with weight on floor.
- Raise it up to abdomen, keeping elbow close to side.
- Lower and repeat.

2. Push ups (woman style) or chest press 10-15 (if you are a beginner you'll have to work up to this)

3. punching bag (same as last time)

4. lateral dumbbell flies- 15

Description:
- Stand with arms out to sides, elbows straight.
- Hold weights in hands.
- Lift arms up to middle, keeping elbows straight.
- Return to start position and repeat.

Repeat part 2 2-3 times
PART 3:
1. Ab Crunch-25-50

Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets, raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.

2. bicycle abs- 25-50

Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise left shoulder up and raise right knee up, twist until they touch.
- Lower and repeat with right shoulder and left knee.

3. side-ups 10-15 each side

Description:
- Lie on floor on your side, forearm supporting upper body.
- Knees should be bent to 45 degrees.
- Place free hand on hip as shown.
- Keep knee and lower leg on floor and raise hip off floor.
- Lower and repeat.
- Repeat exercise on other side.

4. super crunch- legs up in air crunch as high as you can 25
Repeat 2-3 times


2. LOWER BODY WORKOUT
PART 1:
1. Walking lunges with or with out hand weights- 15 each leg (30 total)

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.

2. Leg extensions-15

Description:
- Sit in knee extension exerciser.
- Place front of ankles under pads.
- Slowly straighten knees.
- Return to start position and repeat.

3. Step ups- 15 each leg
Step up onto a bench, high step, - do with or without weights in your hands depending on your fitness level

4. Leg curl-15

Description:
- Lie face down on ham curl machine.
- Place back of ankles behind pads.
- Pull ankles up and toward buttocks.
- Return to start position, controlling the weight.
- Repeat.

Repeat Part 1 2-3 times

PART 2:

1. Jump rope 1-2 minutes

2. Squats-15
With weights in hand bend down into a sitting position and come back up.

3. Calf Raises- 25

Description:
- Stand with weights in hands.
- Feet placed shoulder distance apart.
- Raise up on balls of feet.
- Return to start position and repeat.

4. Deadlift 15

Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

Repeat Part 2 2-3 times

I will also be making a BONUS workout for you hardcore gals. My plan is cardio Monday, Wednesday and Friday. Weights Tuesday, Thursday. Bonus workout Saturday. The bonus workout consists of really fun stuff like sprints, frog leaps, etc.... all the mean stuff Jared makes me do. You can modify this however you like. If you are a beginner, just start with the basics.

Cardio

For the 8 week challenge you must choose a cardio exercise you like and do it 3-5 times per week. The KEY is choosing one that you like. Don't pick running if you hate to run. If you like to ride a bike choose that. If you like to power walk choose that. If you jog you should jog for around 30 minutes or about 3 miles. If you walk you should walk 45-60 minutes briskly around 3 miles too. Other ideas would be swimming, biking, roller blading, be creative.! Make sure to stretch and warm up to prevent injuries! Good luck and make sure to comment and let everyone know how you are doing!
The weight training program will be up by tonight!

Week 1 Diet Plan

The diet I am doing is around 1400-1500 calories. Breakfast has around 300, lunch 400-450 and dinner 500. Snacks can equal to around 100-150. So, if you don't have any ingredients for the choices chose a meal with about these many calories to stay within the range. If you are nursing, you need 1800, so add 300-400 more. You get 1 free day per week! (but don't go too crazy!)
I am only giving 4 breakfast and lunch choices because I think you can repeat some of these and 6 dinner options. Remember, this is what i will be eating, but if you have something else in mind or don't like one of the choices, go ahead and make your own healthy meal. Keep it in the calorie range (elook.org has calorie counts for everything) . For Dinner it is always safe to do grilled or baked chicken or fish, brown rice, and a veggie.
You are also encouraged to eat 3 HEALTHY snacks per day, one between breakfast and lunch, and another between lunch and dinner and one after dinner. I will post some healthy snacks on another post but keep your snacks around 100 calories. Also don't eat dinner too late and stop eating altogether at least 2 hours before bedtime!

Week 1 Breakfast Choices:

1 C Kashi cereal or Cheerios (or any good healthy cereal low in sugar that is around 120 cal per serving)
1 C low fat milk
1 peach, orange, or grapefruit
or
1 scoop protein powder, 1 C skim milk, 1 banana
or
1 C oatmeal (instant oatmeal ok too)
2 tsp brown sugar
1 glass skim milk
1 piece fruit
or
scrambled egg - use 2 egg whites and 1 yolk
1 piece of whole wheat toast w/ butter (not too much)
1 piece turkey bacon
orange juice

Lunch Choices:
Day 1:2 slices whole wheat bread
2 slices lean lunch meat
1/2 TB light mayo and mustard
tomato, lettuce and any other veggies
1 apple
5-7 baby carrots

Day 2: Black bean wraps (inspired by rachelle's food blog!) You can buy black beans at al super!
2 whole wheat, or carb chopper tortilla
1/2 C black beans
1/2 C brown rice
1/4 C cheese
Top with avocado salsa:
1 tomato, chopped
1/4 onion, chopped
1/2 avocado, cubed
1 jalepeno, chopped
salt and squeeze of lemon juice
1 piece of fruit

Day 3: Grilled Chicken Salad
Romaine Lettuce and veggies of your choice
top 1 grilled chicken breast, cut into strips
light dressing of your choice
1 piece of fruit

Day 4: Tuna Salad Sandwich (use light mayo and whole wheat bread)
Cucumber slices (these are yummy in rice vinegar with salt and pepper)
light yogurt

Dinner options:

Day 1: Chicken stir fry with veggies
3/4 C brown rice
fruit salad

Day 2: Healthy Chicken Parm
2 chicken breasts, (pound and make very thin)
2 TB olive oil
1 clove garlic, minced
1/4 onion, chopped
1 or 2 cans diced tomatoes
1/4 C parmesan cheese
1/4 C mozzerella cheese
1 tsp italian seasoning
salt, pepper
In plastic bag pound chicken until it is thin. Cover with salt pepper and italian seasoning. Heat oil in pan. Add chicken, garlic and onions. Heat until cooked through. When chicken is cooked add the tomatoes, *(add 2 if you like a lot of tomatoes), parmesan and mozzerella cheese. Cover and simmer for 10-14 minutes.
noodles (I prefer barilla plus multigrain pasta - it is very good for you) or try to find a whole wheat pasta
green beans

Day 3: Grilled or Baked fish
Fresh Pineapple and black bean salsa
1 cup finely chopped fresh pineapple
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 (15 ounce) can black beans, drained and rinse
1/4 cup chopped onions
2 green chile peppers, chopped
1/4 cup orange juice
1/4 cup chopped fresh cilantro
1/2 teaspoon ground cumin
salt and pepper to taste Toss together and serve over fish

1/2 C brown rice
brocoli or veggie of choice

Day 4: 1 Seasoned grilled chicken breast
1 sweet potato or acorn or spaghetti squash (roast squash in oven with salt pepper and a little butter so yummy)
salad w/ veggies of your choice
lowfat dressing

Day 5: Soft Tacos
2 whole wheat tortillas
3 oz lean taco meat
2 TB cheese
lettuce, tomato, olives, salsa
low fat sour cream 1/2 TB
1/3 cup of black or pinto beans

Day 6: Chicken Beef or Shrimp fajitas
salsa, light sour cream, veggies of choice , 1/4 C Cheese
Use carb chopper, whole wheat or healthy tortilla
Also, if you are like jared, just forgo the tortilla and eat the fajita mixture on a plate, top with cheese and salsa! Yum

Reward

Hi girls, i am so excited about everyone that is going to do this with me. I need people involved to keep my motivation up! So, i thought of a fun reward for the girls that live here. We could have a girl shop and spa day in E.P. We could get facials, shop, treat ourselves to a nice dinner. FUN ONLY, no crazy grocery shopping, etc. .. For you others, maybe you could organize something similar with your girlfriends. The First Week of Diet and Exercise will be posted tonight or tomorrow, so you can get prepared!

Protein Shakes

Pros of protein shakes:
1. Protein makes you feel full and satisfied for longer
2. Easy, fast meal replacement.
3. Helps build lean muscle mass if you are doing a lot of strength training

Cons of protein shakes:
1. Most protein powder is high calorie so be careful
2. Expensive, you can get protein other ways (egg whites, lean meats)
3. Shakes will not replace all of the benefits of whole foods, such as fruits and vegetables.

I think a protein shake replacements are great, especially if you are in a hurry, but not necessary. I like that they make you feel full, therefore eating less during the day. Weigh the pros and cons and decide if they would be right for you. But, eating healthy, cutting calories, and exercise are always sure ways to lose weight.

The Challenge

I decided i needed some motivation to drop my extra 5 lbs i haven't been able to lose and finally fit into my jeans for the fall. So, i thought, why not involve my family and friends? Maybe if we all had someone to answer to or share ideas with it would be easier. Here is the deal. It starts next week, Monday September 1st and lasts for 8 weeks, end of October. What do you need?
1. A Goal - how much weight, inches you want to lose or accomplish
2. Get a notebook, a food journal, to write what you eat, drink and your feelings that day
2. An exercise plan- I will post a plan if you want to use it or if you have your own that is great too!
3. A diet plan- I will list menus for a general 1400 calorie plan. You can follow it word by word, or use it as a guideline.
4. A Reward. Make yourself a reward so you have something to work for. When you reach your goal you can treat yourself. I was thinking shopping spree!

I thought it would be fun to comment and encourage each other on this blog! Any other ideas? I will post the exercise plan and diet plan within a few days. During the 8 weeks i will post exercise ideas or diet tips as well. Also, if anyone else wants to contribute that would be wonderful. I am excited and hope you join in the fun! Must.fit.into.my.jeans.