Allie's Week 9 Update

Here is Allie's amazing update!  She is doing so well!  She got through some tough weeks and kept moving forward.  With some tweaks to her plan, she's seeing awesome results again!  Read her update and cheer her on!  Allie you're amazing!

                                     Week NINE Update!

This week has been CRAZY! I followed my plan of not weighing myself all week until Friday, continued exercising twice a day, and ate off of the shred grocery list (which will be a part of the 3fat2fitsisters new website when it is launched), and also focused on drinking all the water I set a goal to drink in a day (10 glasses, or 80 oz, 64oz on rest day).

I started the week off at 182 lbs, as the past three weeks, I lost NOTHING, and ended up GAINING FOUR pounds at one point, putting me up to 184 from 180. I went to my doctor to see what the heck was going on, and she gave me a medication to help reset my metabolism, and it must have done the trick, because this week was very successful! In fact, I feel like it was the most successful week I have had yet! Aside from an awesome weight loss week, I beat two personal records! I ran a 5k in 26:05, and completed 4 miles in 34:01! I am usually a VERY slow runner, so this was a huge victory for me.  Not only that, but I actually feel strong!

Victory #2, I compared my measurements to my measurements before I started all of this, and here are the results so far:

Before:           Week 9:

Waist: 45       Waist: 39

Chest: 45      Chest: 39

Hips: 47         Hips: 41

Thigh: 22      Thigh: 19

Arm: 16.5      Arm: 13

Starting Weight: 195    Week 9 Weight: 175

Inches lost: 24.5

Victory #3, I am finally losing weight again, lost SEVEN pounds this week, and am 1/3 of the way to my 165 goal! One thing that really helped me get back on track was following a diet all week, and having that planned out before the week had even begun, and also, drinking a lot of water kept me feeling full for longer.

Victory #4…..After three weeks with no weight loss, and even a weight gain, I did not give up! I continued to work hard and it paid off! Not only with the weight loss, but all of the other things I accomplished this week, that I have never thought in my life would be possible! Don’t ever give up! Before this process, and the live boot camp classes, I had no idea MY body could actually move that fast, and every time I finished, and saw my time, not only was I amazed I didn’t die, I was amazed that I, ME, ALLIE, actually did it!

Playoff Time

May Maddness Begins Tuesday May 28th and will end June 16th!

The following people have earned the maddness title and are ready to compete in the playoffs:

Nicole Young, Nicole Chesnut, Staci, Alisha, Janelle and 

Kelly.

Are you ready to win some prizes?

Round One:  If you make it through the round you will win a water bottle.

Round Two:  Choose one of the following prizes.

Round Three:  If you make it through you will be entered into the final drawing for your chance to win one of the following prizes.

Here are the rules:

Round 1:  No white flour  

and no junk food from 

Tuesday to Sunday (May 28th to June to June 2nd).  If you mess up you are out.  If you make it through round one you win the round one prizes.

White flour- white bread, white rice, potatoes, chips, rolls, croutons, ect.

Junk food- fries, candy, pop, ice cream, popsicles, ect.

Round 2:  Another week of No white flour and no junk (Monday June 3rd to the 9th to Sunday) , and you have to complete at least 3 of our workouts (recovery day doesn't count).  If you don't make it you are out.

Round 3:  No white flour and no junk from Monday to Sunday (June 10th to the 16th).  You have to complet an entire week of our workouts.  If you make it through all rounds you we will draw names and declare the May Maddness Winner!  

Good Luck to everyone competing in the competition!  Remember this is single elimination competition so if you mess up you are out.  You can do this give it 3 weeks of 100 percent effort, and you will be rewarded!  Not just by prizes but also by results!

If you have any questions message us:)  

Janelle's Week 8 Progress!

GUYS I cant stop staring at my before and after pics!  I am so grateful I took before pictures!  It was so hard to do it but it is so worth it now.  It makes me so motivated!  I didn't even want to take pictures for this update today cause I felt like there hasn't been a ton of change since the last ones I posted but man I'm so glad I did!  If these pictures don't scream JANELLE its all worth it I don't know what will!! For my update today I kinda for my sake would like to do a quick recap of my journey so far. So bear with me k?!

Week ONE-  I was literally puking doing the workouts, I felt so mad at myself for letting myself get as fat and out of shape as I did! I read my getting fat story everyday to keep myself inspired to continue.

Week TWO- Felt stronger, no more puking.  (yay)  Started to feel confidence coming back.  No big results physically but totally felt the emotional results.  

Week THREE- Feeling stronger by the day, shaving off 5k time.  I remember feeling so proud of myself after every workout!

Week FOUR-  I had a ton of weight come off my first month can't remember exactly but I think it was like 16 lbs. I was feeling super strong, way motivated, and so excited about my results!  

Week FIVE- I spent the whole week and 2 days of the next week super sick!  I spent most those days in bed.  I had a really bad cold and just felt like crap.  I remember being excited cause I somehow lost a pound still that week.

Week SIX- No weight loss this week I chalked it up to coming back from being sick and I think I had lost some of my momentum. I was still working out daily but I started to let my food lack a little. Being discouraged about no weight loss I decided to do my measurements for the first time.  Seeing I had lost 17 1/2 inches got me way excited.

Week SEVEN-  

I gained almost 4 pounds in week seven. :(  Week 7 I started to weigh myself everyday.  It was messing with my head so bad. I didn't even realize how bad until the end of the week.  For example I would have a day my eating was bad and then the next day I would weigh and I had lost a little so then that day I would rationalize well yesterday I ate that and lost so Ill be fine. You can imagine how a week thinking like that can really get you off course.  So by the end of a bad, bad food week I had put on almost 4 lbs   I was freaking the heck out!!!! So worried I was gonna fall back into old ways! So I called Elise in a panic and told her she had to help me get back on track.  She told me no white flour and no Junk food.  If I was to say one thing I learned in WEEK SEVEN it would be JUNK FOOD + GYM = NO RESULTS!!!!!  

Week EIGHT- I got myself back on track week eight.  No cheating for me I had 6 days of NO white flour and NO junk food. Worked hard all week to get my MADNESS letters back from what I had lost the week before. Also I didn't get any where near that damn SCALE!!  By my end of week weigh in I had lost 4 lbs :) Oh ya that's right, started Week NINE back on track!!

Thanks for bearing with me that recap was mainly for me! :)

After a hard work out I am always asking my girl Stevie and my hubby "AM I SKINNY YET"  cause I totally feel like I should be." :)  I have done every diet out there some over and over and look where it got me! 216.4 lbs  Yes in the moment I lost super fast on HCG or the LEMONADE diet but you cant live starving your self forever and I would never learn anything about being healthy on that crap.  It was not a lifestyle change! It was for fast results, that by the way never lasted!!  So I'm okay this time around with it being a slower healthier process and I know one day when I say "AM I SKINNY YET haha the answer will be yes. I think that's why weight loss can be so hard.  For example when I go out to dinner with friends and I pick the 350 cal meal over the 1500 cal meal I always want to ask "AM I SKINNY YET"  "Can you see on my thighs that I JUST MADE THE CHOICE TO HAVE 350 cal instead of 1500"  Nope not skinny yet and nope no one can see in that moment by looking at my thighs that I just made the healthy choice.  But looking at my pictures after these 8 weeks I seriously see all those choices and all that hard work is totally adding up and I am looking amazing!! -JUST SAYIN- ha :) Weight loss really is a journey it comes from commitment and hard work.  I am changing so much of the way I think by doing it the healthy way for the first time in my life and I know for that reason alone I will succeed!    But in the mean time I am so grateful to feel so much healthier!!!  I feel more like myself than I have in years!  I feel beyond grateful for the inspiration I received to begin my LIFE STYLE change! I have a LONG ways to go but I'm committed to getting there! Thanks so much for all your support everybody!   until next week -JANELLE   

Week 9 Day 6

"Radioactive"

Imagine Dragons

(Click Here to listen)

Printable Version

We are going to work our booty and legs today. Here we go, grab your music, water bottle and sweat towel and get ready to kick some Booty!!

warm up 5-10 Minutes

Run/Walk 1 Mile as fast as you can

Circuit 1

1 Minute Body Weight Wall Sit

30 High Intensity Jacks (or regular Jumping Jacks) 

30 wide-stance Barbell Squat

Repeat 2 Times

Circuit 2

25 Dumbbell Deadlifts

25 Dumbbell straight Legged Deadlifts

10 Burpees

Repeat 2 Times

Run/Walk 1 Mile as fast as you can

Circuit 3

25 Lunges (on each leg)

30 (each leg) Single Standing Calf Raises

1 Minute Supermans

Repeat 2 Times

Circuit 4

Jump back on treadmill

1 to 3 minute warm up to base

Do the Following for 30 Seconds Each:

1) Base

2) . 5 above base

3) 1.0 Above base

4) 1.5 above base

5) 2.0 above base

Back to base for 2 minutes

Do the following for 15 seconds each:

1) .1 above base

2) .2 above base

3) .3 above base

4) .4 above base

5) .5 above base

6) .6 above base

7) .7 above base

8) .8 above base

9) .9 above base

10) 1.0 above base

11) 1.1 above base

12) 1.2 above base

13) 1.3 above base

14) 1.4 above base

15) 1.5 above base 

16) 1.6 above base
17) 1.7 above base

18) 1.8 above base

19) 1.9 above base

20) 2.0 above base

Back to base for 2 minutes

Cool Down for 5 to 10 minutes

You are done! Great Job!!! You are getting stronger everyday! That was a hard core booty workout!

Week 9 Day 5

"I'm Better, so Much Better Now!"

I'm sure you can guess what today's workout is.  Friday's are the day that you can test your strength.  Each 5K give it just a little more than the last, if you feel comfortable do a 10 K.  The key is challenge yourself.

As you lose weight you become lighter, leaner, and stronger, running will get easier but that is because YOU ARE SO MUCH BETTER! You are healthier, and you no longer let food and excuses control you.

Today is the day you should be proud and show yourself that YOU HAVE THE POWER, YOU HAVE GOTTEN BETTER, YOU DESERVE THIS, AND THERE IS NOTHING STANDING IN YOUR WAY!  So, go out there and run!

Week 9 Day 4

Just Give Me a Reason

Pink

(Click here to listen)

 

 

 

During today's workout, dig deep and find that inner strength!  You are amazing!

 

Back, Chest, Shoulders, Plyo Circuit Training

Ready to kill it???

 

Printable Version

 

Warm up 5 to 10 min.

 

Circuit 1 (Back) Repeat 2Xs:

 

1.  1 min High Int Jumping Jacks

2.  15 Single Arm Rows on each arm

3.  15 Burpees

4.  20 Lat Pull Downs

5.  1 min High Knees

6.  1 min Supermans

7.  1 min Step Ups

 

 

Circuit 2 (Chest) Repeat 2Xs: 

1.  1 min Butt Kicks

2.  1 min Push Ups

3.  1 min Mtn. Climbers

4.  25 Chest Flies on ball

5.  1 min Squat Jumps

6.  20 Chest Presses

7.  1 min Jump Ups (or Lunges on a bench)

 

 

Circuit 3 (Shoulders) Repeat 2Xs:

1.  1 min Quick Feet

2.  20 Shoulder Presses

3.  1 min Jumping Lunges

4.  20 Side Lateral Shoulder Raise

5.  1 min Ski Jumps

6.  20 Upright Rows

7.  1 min Jump Rope (Just do the jump rope motion, if you don't have a rope.)

 

You are sooo DONE!  You are one tough ANIMAL!  Now go take on the rest of your day!

Nicole Young Week 7&8

so... its been a weird 2 weeks here is my week 7 and 8 update! 

Emotional, Stressful, Happy, Productive, Successful all things that I have felt in these weeks! Its been a freaking roller coaster of emotions let me tell you MENTAL CRAP IS A HUGE FACTOR IN WEIGHT LOSS! The days I am on top of my mental state I feel healthier and like I am losing! I love the saying at the top it is SO freaking true!!

My body is still not wanting to work with me but according to the scale at bootcamp I lost 2 pounds in a week! :) I haven't weighed at home since the scale is the DEVIL!! It makes me sad and depressed and frustrated so I don't weigh I just go off of how I feel! People have commented on how I look which makes me SO happy!!! 

I have had a hard time with family which makes this all hard emotionally but today I am in a good place! :) This week is going to be amazing! (they all are but this one is MINE!) I am done letting other peoples actions control my feelings!! 

My ankle is getting better slowly but it is actually healing which is better than not! Physical Therapy has helped so much! 

I know you are reading this going holy crap Nicole shut up stop complaining but I am pretty sure I am not the only one dealing with this crap! I CAN AND WILL DO THIS!! 

I am SO grateful to have all of you in m life! I am so appreciative of the love and support you each give me! Thanks for everything! 

HERE WE GO ANOTHER WEEK!! :)