Allie's Week 6 Update

Allie can see the finish line!

Six weeks down, and six to go! Half way there and what better way to stay on track than to also reach my half way point in weight loss?! I hit 15 lbs lost this week and it feels so so good! I am coming for those last 15 hard!!  This week was my week of motivation!  Even though I missed two of the three live classes this week, I still managed to do two a day workouts four days this week! I have been doing a lot of running, six days this week, along with the workouts, because I am running a ½ marathon June 2^nd! 

  

It is a little frustrating that I feel like I am busting my butt and sweating a gallon of water every day, and am only down two pounds this week, but I am happy the number is going down and can’t complain, because I AM HALF WAY THERE! My clothes are fitting so much better, my ‘skinny’ jeans are loose around my waiste now, and I am so tempted to go shopping, but am going to refrain until I hit my goal!

My favorite thing to eat this week was watermelon and grilled blackened chicken breast. One thing I have found though, is that, days I eat fewer calories, the LESS weight I see come off, because not eating enough calories literally causes your body to hang on to EVERYTHING, and I need to get out of the mindset that if I want to lose more, I need to eat less, because it is not the case! Pig out, but pig out on great foods, like, carrots, steamed broccoli, snap peas, green beans, etc.

  

The last 15 are going to be much harder to lose, I am sure, as I am getting smaller, but I am excited to come for it!!

Week 7 Day 1

"Va Va Voom"(click to listen)
Nicki Minaj 

Printable workout

Reminder:  Base pace is the pace you are comfortable at for a long cardio session, but you should feel winded.  You could carry on a conversation, but it would be a little uncomfortable.  Get to know your body.  You want your heart rate up the entire time.  When you get to the highest level (2 above base) you should be very uncomfortable and should not be able to talk.  Most importantly you should always be striving to raise your base pace to keep your body from plateauing.

*Warm up and get to your base pace for 5-10 minutes

Do the following for 1 minute each:

1) .1 above base (Example: If your base pace is 3.5 press your speed up to 3.6)

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 (Example: if your base pace is 4.0mph press your speed up to 5.0mph.)

Back to base for 2 minutes

1) 2.0 above base for 1 minute (Example: If your base pace is 3.0 got to 5.0)

Do the following for 15 Seconds each: (You will be lowering your speed .2 mph every 15 seconds until you are back at base pace)

2) 1.8 above base

3) 1.6 above base

4)  1.4 above base

5) 1.2 above base

6) 1.0 above base

7) .8 above base

8) .6 above base

9) .4 above base

10) .2 above base

Back to base for 2 minutes

1)  1.6 above base for 1 minute

Do the following for 15 Seconds each:

2) 1.4 above base

3) 1.2 above base

4) 1.0 above base

5) .8 above base

6) .6 above base

7) .4 above base

8) .2 above base

Back to base for 2 minutes

1)  1.0 above base for 1 minute

Do the following for 15 seconds each:

2) .8 above base

3) .6 above base

4) .4 above base

5).2 above base

Back to base for 2 minutes

Do the following for 30 seconds each:

1) .1 above base with a 1% incline (Example: If your base is 5.0 press your speed up to 5.1 and your incline up to a 1% grade)

2) Base

3) .2 above with a 2% incline

4) Base

5) .3 above base with a 3% incline

6) Base

7) .4 above base with a 4% incline

8) Base

9) .5 above base with a 5% incline

10) Base

Hold base for 2 minutes

Do the following for 15 seconds:

1) Base pace with a 1% incline

2) Base with a 2% incline (Example: If your base pace is 2.0mph keep your speed on a 2.0 and race your incline to a 2%)

3) Base with a 3% incline

4) Base with a 4% incline

5) Base with a 5% incline

Back to base pace (with no incline) for 2 minutes

One more sprint and you are done!! You’ve Got This!!

Do the following for 30 Seconds Each

1)  .5 above base

2) 1.0 above base

3) 1.5 above base

4) 2.0 above base

Back to base pace for 2 minutes

*Cool down 5-10 minutes

You did it!! That was a tough run, you did a bunch of sprints and hills and you conquered it! Be so proud of yourself!

Story Time Saturday!

Story Time Saturday

Each Saturday we will be sharing stories.  It could be your story, or an update to other shared stories.  This is our favorite day.  Stories can inspire and touch others with similar struggles.  Our purpose is  to bring people together, and be that support that we had through our weight loss journey.  You are not alone in this process.  Your story could be the story that touches and encourages others to begin and change their fitness journey.  Sharing your story can be extremely motivating and therapeutic. Email us and join the 3fat2fitsisters team!  We want everyone to cheer you on.

We may mess up, get discouraged, and struggle through this.  We are in this together.  We are a team! Through this hard but beautiful life, we will get back on track and we will GET RESULTS!  So, write your stories and take your pictures, even if you don't share them with us.

Janelle

 

Janelle has diligently followed our 12 week challenge and 5 point nutrition plan.  Look at the progress she has made in JUST 4 WEEKS! Janelle is truly inspiring.  Her CONSISTENCY is paying off.  Congratulations Janelle and keep up everything you are doing!   

Wow!  Janelle is a rock star!

Front view

Back view

Week 7 Day 2

"Maddness"

by: Muse
printable workout

Our theme today is "Maddness"!  Today their is no holding back.  You are going to push yourself in ways you didn't know you could.  Your goal and mission today is to find your inner strength, and let it push you through this workout.  

Rules for the day (actually rules for everyday) :  DO NOT COMPARE YOURSELF TO OTHERS!!  I know from experience when I weighed 200 plus pounds, I would look around at others working out around me, compare them to myself, AND IT WOULD BE EXTREMELY DISCOURAGING!  

I would find that one girl next to me who weighed 110 with her sports bra on and her perfectly chiseled body running on a 7.0 talking, flirting, smiling, and saying "3 miles down already, I think i'll run 3 more."  Ewww!  This would piss me off!  Here I was panting like a obese bull dog, walking 1 mile on a 4.0, ready to knock that girl right in the teeth! I know sometimes as women we compare but DON'T, because we are all strong we just need to find our strength and bring it out!

You are strong, you are beautiful no matter how much you weigh!!  Now pick your feet up and get "MADD!"

Cardio:  30 min of run, walk, jog

1 MIN RUN: .5 ABOVE BASE PACE

1 MIN WALK:  WALK W/ A 5% INCLINE INCREASE

1 MIN JOG:  BASE PACE

REPEAT FOR 30 MIN

Weights:

M:  
20 Close Grip Push ups
20 Jump Squats
20 Tricep Dips on Bench
A:
20 Ez Bar Curls
20 Skull Crushers
D.
1 Min Suicides
Tricep Dip Burnouts on a bench 
(Burnout means do them until your arms are on fire to the point you can no longer do them).
D.
20 Incline Bicep Curls
1 Min Step Ups

Get MADD 2X'S through - Perform each letter (circuit) 2x's through.


Stretch and cool down.  Nice work!

Janelle week 5 Update

Week five has by far been my hardest week.  I was only able to do 3 1/2 of the 6 workouts this week.  I have been sick pretty much this whole week.  Between cramps blah and a bad cold (maybe sinus infection)  that has to this day left me with a horrible cough, lots of sniffles, sinus issues and exhaustion not much working out was accomplished.  To see almost a whole week I feel go to waste was VERY discouraging! These last few weeks it has been so awesome to see all that I have accomplished in just 7 days! I really let my discouragement of being sick and not being able to work out bleed into my diet and I have to confess that I was not 100% this week. Eating things I have really tried to cut out and drinking way more Diet Dr Pepper than anyone should ever drink! :S  But after expressing my discouragement to  Elise yesterday she helped me realized that life happens! I loved Allies week five update.  READ IT if you haven't!!!  She really addresses how important it is to not let a bad day or bad week get us completely off the healthy wagon.  We get to hop back on and keep moving forward learning from our mistakes.  And this is only a week in my new healthy life style.:)

 I did however this week have quite a big victory, I  some how managed to reach the goal I'd set to be in ONEDERLAND meaning out of the 200's!!!! I have no idea how with such a bad week I still lost 2 lbs but I did!!!  I am stoked to be out of the 200's it was such a difficult thing for me when I saw I had passed 200 lbs, and I feel such victory getting out of there!!!!  So grateful for the changes I am making!  Grateful  for the workouts that are making me not only stronger physically but also emotionally! And most of all so grateful for the support of those on this journey with me and also the 3fit sisters!!  I look forward every week to all the supportive updates by everyone who is taking on the challenges I am! I find myself on the 3fat2fitsisters blog more than I am on Facebook or anything else!  I love the recipe ideas and seeing new stories of people taking back their lives everyday!! It is all so inspiring!   I am so excited and so committed to making my goals a reality and gaining my confidence back!!  Nothing will stop me, I may stumble along the way but I will get right back up and move forward I will NEVER go backwards again EVER!!!!! Light and LOVE - Janelle

Nicole Young Week 5 Update

Well this week was better but harder. I started out the week on a unexpected trip to St George for a funeral which meant no gym on Monday ( I did however exercise a little down there) then on Friday we left for a vacation.. let me tell you vacations are hard! So fun but hard to find the time to exercise and eat healthy! I did however eat healthy for the most part so I was proud of myself for that! I did exercise 1 day and made a point to move a lot the others! 

I am now down a total of 4.4 pounds since starting this challenge! I know my body is starting to work like its supposed to! I went to the doctor and found out everything looks good! I have "marvelous" blood pressure which was awesome to hear and they think my Vitamin B-12 is low so we are waiting for those results!

All in all this week was good but i didn't get to the gym like I would have liked! This week will be awesome and I am going to kill it! Even with an injury still! I will not give up! I CAN do this!

I have found the workout bug and I LOVE it!! I have worked through more emotional stuff which has been holding me back! I'm so grateful to have this community to support me! We are here for each other and I love knowing that! Love you all keep moving keep happy!!

Nicole K Week 3 Update

Well the stairs are getting easier throughout the week...but Monday killed me after not doing them over the weekend I feel it on Monday! 

I have been doing the treadmill and my time stays the same but I am upping my miles and my speed. I feel like I am losing weight at least inches...but I am scared to step on the scale! I am not wanting to see the numbers.  I am still not drinking soda..it's water with lemon and lime and lots and lots ice! 

My updates are short now not much to say!  I am just plugging along and I have a ton of people behind me.  My husband and I just did a family membership to the local fitness center and we have been going everyday!  IT has been great having someone to go with!  it is nice to go with someone and just get on the treadmill and go!  Sometimes I wish it would take me away far far away just to escape everyday life.  But it doesn't it helps with getting out some frustrations. 

When I am the treadmill I see all these people running around me going miles and miles and miles and I start to feel bad that I am soooo slow and not where they are at fitness wise. Then I have to do a reality check and remember I am doing good! I am doing what I can and each time I go it gets better and better and better!  I am proud of myself for going and for making a change now in my life for my children and my husband!