Daily week one goals:
Upper body workout: 2 sets of 15 reps each
Walk 15 minutes OR 5 minute cardio rider (200 rows)

3 benefits which have nothing to do with weight loss:
1) Feel energized
2) Happy I finished what I commited to!
3) Happier I am doing what I can to improve my life.

Found The Goals Interesting Monika Thanks

Whats A Tdc?

Thank you Monika, i really appreciate the time and effort you are putting into this.

Week One Goals
Cardio Workout 3 times
Light weights 3 times

Start weight 245lbs Goal Weight 235lbs

Benifits from Regular Exercise
I'm a much happier person when i workout regularly
My body feels healthier
My self-condfidence increases.

I made a fitness chart on my computer, printed it out and stuck to the fidge to encourage me to stick to my fitness goals. I really want to end this challenge as a much stronger and healthier me and i commit myself to putting all my effort to attain the goals that i set for myself each and every week.

Week One Goals:

• Friday - Monday - Wednesday - Friday == BFL Weight Training
• Saturday - Tuesday - Thursday == BFL Cardio HIIT
• Lose 3 lbs
• Injury Prevention: Do not overextend while lifting; Use spotter for final set (to failure); stretch before and after each workout
• Do not kick myself if I cannot exercise first thing in the morning, but make sure that it gets done that day

Benefits from Exercise

• Feeling strong
• Improved self-esteem
• Post work-out euphoria

Week One Weight: 389.6

Monika - Thanks for all of your hard work on this, I have needed some exercise buddies
Week One: I will bike at least 1 mile each day with my son. (If rain, exercise bike instead) I will do light weights 3 times a week.
Benefits:
1. Time with my 8 year old
2. Happier after being outside exercising
3. Pride in oneself for setting a goal and sticking with it.
Week One Weight: 188
Marie

I, Marty, make this contract with myself and my fellow challengers: I commit to staying physically active for the next eight weeks. I will use this thread to stay accountable ... Each Friday, I will make goals and post them. And I am going to do my very best to achieve ‘em, too!

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I have decided to give more effort to this fitness challenge than I did the last one: I exceeded my goals but did not post much or get too involved. I feel differently now that I have stayed with this woe and regularly exercise now.

Winter is on the way so I bought one of those hats that have holes for the eyes and mouth so I won't freeze, I have my workouts planned, I feel ready to follow through to the end and I'm motivated. I'm nearing the 300 pound mark, which means a lot to me so I would really be happy if I can be under that by the end of this challenge.

For this challenge my goal is to remain consistent with how I've been working out. In addition, I would like to increase my morning walking distance if my knees can handle it.

My tennis shoes wore out and my feet were hurting so much I got a pair of hiking boots. They are really different than the shoes I'm used to because they have much more foot support and seem to help me walk instead making my feet hurt. Being heavier I should have realized earlier that a firmer shoe would be better than cheaper tennis shoes.

I told my DW I want a weight bench for xmas. I've been using dumbbells and a bench from the picnic table all summer. The picnic table bench sits in the hallway so my DW will be glad to see it go. I'm getting a Weider bench with a lat/tricep bar, which will be nice.

For this challenge I plan to lift light weights for 20 reps 3-4 times a week. The reason for high reps is to burn any stored glycogen in the muscles, which helps me to get into deeper ketosis. For me, I have noticed that a deeper ketosis reading corresponds to a faster and steadier weight loss. In the past I have used this to successfully break a stall.

Currently I've been walking 2.1 miles in the morning consistently, which is also my favorite time to walk. It will be a little challenging once my supervisor at work leaves and I take over his job, but I'm prepared to get up earlier in the morning so I can still get in my walk. I also like to go on a 1.35 mile walk in the evening but with winter and night classes coming up, I may let this slack a little.

Another reason I like to walk in the morning is because I take a hot shower before walking which warms me up which makes my body looser and I think it helps to prevent injuries.
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EXTRA CREDIT

Name three benefits I get from exercise that have nothing to do with weight loss.

1. I am able to work more hours a day without getting exhausted because I am in better condition.

2. I believe my mind works better now that I get more fresh air and better blood circulation.

3. I feel better about my health in the long run because deep down inside I really know that a consistent exercise program is essential to solving my weight problem.

4. Exercising feels good to my body and mind.

Weight - 246

Workout Goals:

1 I keep track of inches lost - I have lost 37.5 inches since I began to measure - I will post inches lost weekly - next post Friday Dec. 5th.

2 I will strive to work to my personel best each day.

Workout logged in Gym Log

Non Weight Loss Goals:

1 I will exercise 5 days per week
2 To follow my workout schedule
3 To eat breakfast before 10:30 (means that I have to beging exercising by 9 AM)
4 I will not be concerned about what the scales say - my workouts are for increasing mobility, strenght and an overall feeling of wellness. If there is weight loss it will be a bonus .

Thanks Monika for the PM and for managing the topic.

I will do my workout as usual but increase the intensitiy by upping the MPH .1 and incline.5 each time to challenge myself.

I will continue my stretching before and after workouts. I can reach the floor now with all fingers yippeeeee. I don't think palms will ever touch unless I grow some longer arms, but maybe in 2 months my thumbs can touch too.
So the schedule is BFL style lifting 3 days with cardio afterwards and HIIT and fat burn 3 days. I've increased the BFL pryamid to the HIIT by doing the increases for 1/8th of a mile now instead of a 1/16th of a mile so it will be a total of 6 sets of 1/8th mile recover, 5/8th mile intervals for a total of 4.5 miles HIIT and then 30 min of just plain walking for the extra fat burning.

Extra credit:
1) the treadmill warns me it is dangerous to use the measure heart rate function while running and I'm walking.
2) I get me, myself, and I time every day
3) I'm not as stressed about things.

Thanks, Monika for the challenge and all your work getting it going.

I, Julie, (Tedmom) contract this week to try to make the following goals:

Week One:

1) Treadmill for 30 minutes three - four days this week;
2) Stretch before treadmill and all other exercises;
3) Crack open the two year old Tae Bao tapes and try it out one of the days
4) If not dead from Tae Bao, do one more day. If Tae Bao too much, drag out my Jane Fonda beginner step tape and do that one day.
5) Post goal results on Fridays.

Extra Credit
Name three benefits you get from exercise that have nothing to do with weight

1) Positive effect on stress.

2) Feel more flexible.

3) Be able to have more endurance for Christmas shopping

I am glad we are starting this challenge. I have been sort of in a slacko holiday mood and I need to kick myself in the rear and get back into a good workout routine. My food intake has also been crappy the past few weeks.

Workout Schedule-
Weight Lifting
Sat and Wed - chest, shoulders, tris, bis - 2 exercises per part, 3 sets 8-12 reps, heavy weights
Mon - legs, back, and abs - 2 exercises per part, 3 sets 8-12 reps, heavy weights
Cardio
Sat, Sun, Tues, Thurs - 30 min video
Eats
Prepare some bars for the week.
Log food in at FitDay every day.
Eat 6 meals a day, BFFM eating with carb tapering at last 3 meals, 1800-1900 cals
Flaxseed oil daily

Name three benefits you get from exercise that have nothing to do with weight
I have more energy
I feel my muscles
I sleep better and the whole day goes smoother