Week 7 Day 5

5k or 10k Challenge!

Diamond

Rihanna 

  We've been doing the weekly 5k challenge, now for those who want an extra challenge, we want you to increase your run to a 10k or 6.2 miles!  If you still want to work on your 5k time, go for that and see how fast you can do it.  But if you want to change it up, go for the 10k!

If you are already doing that many miles, try to get your best time.  If you've never done that many miles, try it!  Even if you have to walk, see if you can at least finish the miles!  But remember, if you are just starting out and the 5k is still pretty challenging, stick to that.  Go at your own pace!  We want everyone to just "work it" at their own level and we are proud of you for doing all that you can!  If you beat your time, tell us about it!  We want to know!

Janelle 6 Week Update!

After week SIX I decided to do my measurements for the first time so I thought I would share! 

Leaving me with a total of 17.5 inches lost :)

I am half way through my 12 week challenge and I am stoked at my results. Not just the visible results of loosing 17.5 inches but all the other results I have experienced so far.  I have had weeks though out this journey that I've lost a lot and others I've lost only a little or none.  On the hard weeks I have found that I'm really having to remind myself to look at the victories day to day and the benefits of this lifestyle that are changing me inside and out even if I cant see them on a scale. I feel that the small victories sometimes actually out way the big, at least for me and making sure I'm giving myself the credit I deserve is really important so I don't get discouraged. Cause the old Janelle after a bad week would have been hard on myself and let the voices of discouragement and procrastination take over and give up.  But not the new Janelle, not the Janelle that is running 5ks in under 40 minutes and is able to do the stair master for an hour!  No way, not anymore!  Discouragement I have decided will have no power here. Good week or bad I will from here on out remind myself of every victory!   I not only look better but I feel better, I sleep better, I have more energy, I feel more confident and I feel super strong. 

Reaching half way I decided to sit down and really go over what it is I would like to achieve in the next 6 weeks.  My goal is to loose a total of 40lbs I am almost half way there.  I realize that just like the 3fat2fitsisters always say it is only me standing in my way!  So I am recommitting and giving it 100% this second half! I have done great so far breaking bad habits and changing so much about my diet and activeness.   But I know I can do better!  So I decided to sit down and start from the beginning again, I went back to the 3fat2fitsisters blog page the one about making a 5 point plan and I redid my plan based on the past six weeks and what I feel I need to improve on for these next 6 weeks.  So here is my new plan :)

-Eat no more than 1200 cal per day

-Write everything I eat down

-Exercise at least 90 min a day

-No eating after 7 PM

-Drink at least 10 cups of water per day

-No second helpings

-SEE every VICTORY day to day, even the ones that dont show up on the scale

My life is changing!  I knew before I started that my life was meant to be more and I feel that it has already and is becoming so much more!  So grateful for the changes I am making to be healthier!! Grateful for all of you!  Remember the small victorys everyday and give yourself the credit you deserve!!! 

 LIGHT AND LOVE everybody!  Thanks for all your inspiration and encouragement! -Janelle

Week 7 Day 4

Rest and Abs Day!

Stay

Rihanna

Printable Version

Yea!  You get a little break from your hardest workouts, but not from getting a good ab burn in and eating yummy, healthy food!  :)

Today we are doing a couple of ab circuits that, if you do them right, will make your abs feel like they are on fire!  And that's a very GOOD thing!

 Circuit 1:  Repeat 2Xs

1.  20 to 30 Jack Knife Abs

2.  30 to 60 sec. Side Planks Lifts on both sides

3.  30 Side Crunches on both sides

4.  20 to 60 Leg Lifts

5.  30 to 60 sec. Supermans (It's great to strengthen your lower back along with your abs!)

Circuit 2:  Repeat 2Xs

1.  30 to 60 sec Boat Pose

2.  20 to 50 Flutter Kicks (Count one after you kick both legs.)

3.  60 Bicycle Abs

4.  60 Standing single leg crunches (Stand up and bring one knee up to your chest, alternate legs.)

5.  20 to 60 Russian Twists

And that's it!  Great job!  Your abs should be sore tomorrow!  Drink a lot of water and eat lots of yummy, nutritious food!

Tasty Tuesday

Our Newest Invention:  

Broccoli Nachos!

Sounds weird, but it's actually really good!  You gotta try it!

Ingredients:

Broccoli

Cheese

Corn 

Black Beans

Sour Cream

Salsa

Gaucamole

Avocado

Directions:
Melt cheese on top of the steamed broccoli.  Rinse the corn and beans well, warm them up and add them on top.  Add some light sour cream, guacamole, salsa, and avocado.  Enjoy as a healthy snack, or you can add meat and make it a meal.  It is easy, healthy and delicious!

Staci Week 2 Update

Well, I've been doing the workouts for the past month but this last week was the first week I tried really hard to add in a good healthy diet. As of this morning I lost 5 lbs since last week. So I am feeling pretty good. It continues to motivate me. I think overall I remembered what I was working for when those little temptations came my way of going out for ice cream, going out for dinner, or just munching on unhealthy treats. 

I just started a job that has crazy hours and gets me working a lot. It has been hard for me to choose to work out. But one morning I was so tired I felt like I was just going to pass out. When my sisters helped me to decide to go for a run. After the run I seriously felt like I had so much more energy and I didn't feel so tired after. I tried really hard to make time for my workouts after that. Even though by the end of the week I felt so beat with working and upping my working out I have never felt better physically or about myself.  I have NEVER ever been able to run a mile straight in my life. And I am able to do that now. There was never a time you would see my sprinting point on the treadmill be at a 6.0 but I can do that now. Just seeing my results and how far I have come in just a few weeks it amazes me!

Emotionally I have tried really hard to keep encouraging thoughts by telling myself I am beautiful and that I can do hard things. I really feel like this week I have gotten quite a few compliments and even though it is so hard for me to believe that I can actually be beautiful, I can see the sincerity in their eyes and know they are telling me the truth.  I know that this is going to be a hard journey and my first week of making good healthy decisions is over. And even if I make mistakes I know that its "not the bowl of ice cream that makes me fat its the bowl of ice cream day after day" as the 3 sisters always put it! 

I look forward to week 2's failures and triumphs and seeing my growth by the end of that week! WE CAN DO HARD THINGS, if we  allow ourselves to!

week 7 Day 3

Gonna Make You Sweat

 (Everybody Dance Now)

Printable Workout Sheet

It is Wednesday, which means we will be doing an at home workout.  For this workout you will need a deck of cards, a chair, a set of stairs and your own body weight.  Who is ready to have some fun and sweat!  Here we go!

This is how it works:

Shuffle a deck of cards and go through all 52 cards doing the following exercises as you draw a card:

Kings: 5 Squat Thrusts/Burpies

Queens: 30 Seconds High Knees 

Jacks: 30 Seconds Mountain Climbers

10s: 10-15 Push Ups

9s: 10-15 Tricep Dips (on Chair)

8s: 10-20 Russian Twists 

7s: 10-20 Circle Crunches (on each side)

6s: 30 Sec. Ski Abs

5s: 30 sec. 1 Minute Wall Sits

4s: 25- 50 Squats (with or without jumping)

3s: 30 Sec. Jumping Jacks

2s: Run/walk up and down your stairs 2X

As: 15-30 second Plank Pose

You Did It!! Nice Job!! I hope you are Sweating!  Make sure you eat good and drink plenty of water today. :)

Reference Guide

Squats

Russian Twist ( with or without medicine ball)

Push Ups

Dips

Jumping jacks

Plank Pose

Competition Time

We love competitions.  They make working out fun, and push you just a little bit harder.  So let's get involved and make all your hard work and sweat FUN!

COMPETITION:

Have you ever played the game PIG?  Well, this our spin on that, fitness style.  

The objective:

MADDNESS:  THE MOMENT YOU REALIZE THERE IS NOTHING HOLDING YOU BACK BUT YOURSELF, YOU WILL BEGIN TO PUSH YOUR BODY TO LIMITS YOU NEVER THOUGHT POSSIBLE!

Step 1 of May Maddness is to earn your MADDNESS title.  Step one of the competition starts May 7th and goes until May 19th.  You want letters.  Spell out MADDNESS in our 12 day competition to win a spot in our May MADDNESS playoff competition which will start May 27th.

Step 2:  Is only for those people who earned the MADDNESS title.  The May MADDNESS tournament will have a variety of prizes to win, like new running shoes, water bottles, bracelets, workout shirts, and sports bras.  We will pair you up and you will go head to head with a competitor.  We will post the second half of the competition at a later date.

Ways to earn your letters FOR YOUR TITLE:

You must stick to your eating plan. You have to eat healthy to earn your letter.  If you mess up and eat badly, you lose a letter.  If you complete one of the four things below and eat well, you will earn a letter.  

Rules:  

1.  In order to gain a letter you must eat well.  If you eat badly, you lose a letter.

2.  You have UNTIL MAY 19TH to earn your MADDNESS title.  That gives you 12 days to earn 8 letters.

3.  You have to report the letter you are on to our Facebook page.  You can take pictures, or just simply state.  "I did 4 miles today, I am now MAD".  If you don't have Facebook, you can email us your progress.

4.  Have fun with the competition!  You will be surprised by the results you can obtain.

Example:  Today I completed Week 7 Day 1, so I am now an M.  

THE MAY MADDNESS TOURNAMENT WILL START MAY 27TH!  SO EARN YOUR MADDNESS TITLE TO EARN YOUR SPOT!