Friday, October 21, 2011

Fitness PHAT Fridays: 1

Today I find myself frustrated. I was able to keep my weight at 140 for 8 months and then once my husband comes home, We take 4 weeks of vacation and somehow I managed to gain 7 pounds. :( Well, that being said, I've been trying to lose those 7 pounds ever since, and I've been failing miserably. I actually gained another couple of pounds for a couple of weeks, and then I dropped them again, but I consistantly see the scale average right around 147. The problem is, when you're thin, 7 pounds really makes a BIG difference on the way things look on you. It's the difference between a size 4 and a size 6. All the size 4 clothes I bought still fit, but I look like I SQUEEZED into them and that's NEVER flattering. SOOOO, today I'm saying enough is ENOUGH! I'm starting to blog again to help keep myself motivated and I want to invite anyone who wants to join me on my quest once again to begin today. Here are the assignments for the week (they might sounds familiar, but I'm modifying them slightly):

1. Take your measurements:
(Since the scale is driving me NUTS, I'm going to focus on my inches once again, and we'll see if the pounds drop or not.)

2. Find a Large water bottle... i.e. 32 oz. and try to fill it a drink it all twice a day... throughout the day. TIP: Don't drink your calories. I drink only water 95% of the time. When I do drink something else, it's normally for a special occasion.

3. Get in at least 20 minutes of cardio work everyday (except Sunday for me). Figure out how hard you're pushing yourself through perceived exertion meaning, you should be pushing yourself hard enough where you can still breathe, but maintaining a regular conversation would be difficult.

4. Strength Training: Get a set of resistance bands, unlike weights, you can't cheat. Do 2 sets of 15 each every other day. I do legs one day, arms the next.

Bicep Curls
Hammer Curls (Elbow next to head, bend hand down behind then straight up to the sky)
Shoulder Press
Rear Shoulder LIfts

Wing Beats (Like a bird, you raise your arms up and out to the side, then lower back down)
Elbows-In Pushups (Hands shoulder width apart, elbows pinned near sides, push up. Beginner: Lean against the wall, Medium: pushups on your knees, Hard: Back and legs straight)

Squats (Back straight, butt out by bending at waist)
Lunges Forward and Back
Plies (squats with toes pointed out to the sides, bending legs apart)

Abs while Standing:
Side bends ( 1 minute)
Waist Rotation ( 1 min)
Elbow to Opposite Knee (1 min)

Finally, for those of you extra motivated, here's another cool chart you can incorporate.