This 30 Day Challenge was to get me to workout everyday for 30 days even if it was just a short walk everyday. I found that each week just inspired me to take one more step and to add another goal. Here is what I have added so far.
Week 1 Goal: walk 5 miles & do 2 90 min yoga sessions Week 2: same as week 1, plus 5 miles & drink 96 oz H20 Week 3: same as week 2, plus 5 miles & no food past 6pm
Week 3 Goals 15 miles total run/walk 2- 90 min yoga sessions 96 oz H20 daily No food past 6
Day 15 5 Mile walk/run in 53:50 WOO HOO! (getting better everytime, but boy does it kick my booty!) drank 96 oz H20 did not eat after 6- woo hoo!
Day 16 3 hour Acro Yoga Workshop (SOOOO fun! Met 2 other girls there that live local & are raw foodists!) drank 96 oz H2O I ate a bowl of veggie soup around 7:30- oops! So much for no food past 6
Day 17 4 mile easy walk (not timed) I didn’t get all my water in for the day ( I think I had about 50 oz) I ate past 6 again, darn it! This time it was social eating. I need to keep social activities ACTIVE and not revolving around food. Maybe tea would be a better way to sit and chat. 🙂
Day 18 5 mile run/walk: 54:35 Ate past six again & didn’t drink all my water either
Day 19 90 min power yoga class 96 oz H20 I ate after 6 again. ;( I think this is a reason my weight isn’t where I want it to be. I didn’t know I ate after 6 so many times in the week.
Day 20 3 mile walk 2 mile run Forgot to track water intake today No food past 6 pm! WOO HOO!
Day 21 4 mile walk Forgot to track water intake again…DOH! I ate after 6 pm …a weight gain culprit has been discovered.
Completed 23 mles total run/walk 1 – 90 min power yoga session 3 hour acro-yoga workshop Messed up on water tracking I ate past 6 most days of the week so I will be working on that again this week.
I am thrilled I have exercised 21 days consecutively! My cardio is improving faster than I expected. I know I didn’t meet the goal of not eating past 6, but that’s OK. I’ll just be more aware of it this upcoming week. I’ll evetually get there. 😉
Week 2 Workout Wrap Up I added another goal of consuming 96 oz. of water daily. It’s summertime and with all the extra working out I really feel hydration is key. Normally I go for 1/2 my body weight in ounces, but find sometimes I stay out of the fridge more if I am drinking more water. 🙂
Goal 10 miles of walking/running 2- 90 min yoga sessions Drink 96 oz water daily (weekly total: 5.25 gallons)
Completed Weekly Total 20 miles- Walk/Run 2- 90 min Yoga Sessions 1- pool cardio exercises, 1- 45 min easy stretch yoga 5.25 gallons of water
Day 8 3 mile walk 96 oz H2O
Day 9 5 mile run/walk in 60:05 96 oz H2O
Day 10 90 min yoga session 3 mile walk/run 96 oz H2O
Day 11 4 mile walk 96 H2O
Day 12 5 mile run/walk: 55:50 96 oz H2O
Day 13 90 min yoga session 96 oz H2O
Day 14 30 min pool workout 45 min easy yoga stretch class
Weekly Goal 5 miles of walking 2- 90 min yoga sessions
Day 1 2 mile walk & circuit training: tricep dips off couch, 3 way partner ab/oblique exercise (where one person lies down & holds onto the ankles and raises up their legs while the standing partner pushes the feet down), modified push ups, & jumping jacks.
Day 2 Easy 6 mile walk over a 2 hour period (chat time)
Day 3 90 minutes of Sunrise Yoga Sweat 4 mile walk in 60 minutes
Day 4 5 mile walk
Day 5 2 mile walk
Day 6 90 minutes of Sunset Yoga
Day 7 2 mile walk
Total Completed 21 miles of walking 2- 90 min yoga sessions 1 circuit training session
How about you? Comment below your workout wrap up!
In July, I tweeted that I did a Fitness Analysis. This is something I learned as part of my personal training education. You can learn how to perform your own fitness analysis by going to this link. It’s great because it gives you a general idea of your fitness level. When you see my results below you’ll see I added in a few extra elements to the test just to get a clearer picture of where I was.
I wasn’t exactly thrilled with the results, but everyone needs to know their starting point. Isn’t there a quote out there somewhere that says what gets measured improves? I have been more sedentary since I have been working online more so here are my humble results.
After reviewing my results, I was bummed that I relapsed and lost most of my efforts I was making on my bikini body challenge. My sedentary lifestyle is eating away my physical abilities and I really needed to step up my game. There is no reason that I shouldn’t be in the top 95%ile in all areas. Obviously, I need to work on my upper body strength and cardiovascular ability. I decided it’s time to get back on track & make some goals, create a support system and accountability.
Goals Run an 8 minute mile. It isn’t a fantastic time, but it is a big improvement to my current time. Complete 40 consecutive modified push-ups and 20 consecutive full push ups Reduce my BMI to 18
Plan of Action August I started a 30 day challenge. The goal is to complete a workout everyday for 30 days.
Cardio Plan Complete 1 mile 5x on week 1= Total 5 miles Complete 2 miles 5x on week 2= Total 10 miles Complete 3 miles 5x on week 3= Total 15 miles Complete 4 miles 5x on week 4= Total 20 miles
Strength, Flexibility, Balance Plan Perform Yoga 2x a week- 90 minutes each session adding in lots of push ups or chaturangas for upper body strength.
Support System & Accountability I created a yoga bikini body boot camp group for women. I love helping others by solving my own problem! Together we are supporting each other to improve our levels of fitness. Another way to stay accountable is by posting blogs on my weekly workout wrap ups. So check in weekly to see if I am still going strong.
I have already completed 10 days this month. I haven’t missed a day of doing some exercise everyday! Even better, my sister decided to join in on the 30 days of fitness challenge and has been walking 4 miles everyday! I love it!
Comment below and share with me your current weekly workout!
My Fitness Goals To have a lean long body that looks hot in a bikini, also to have the athletic ability to surf, dance, and snowboard. I do not want to compromise athletics for aesthetics.
My Current Stats Age: 32 Height: 5’5.25″ Weight: 126.8 lbs. Body Fat: 22.8% ( 29 lbs of fat)* BMI: 21 Measurements: Bust: 35″, Waist: 27″, Navel: 29.50″, Hips: 37.75″, Thigh: 22.50″, Upper Arm: 11.25″, Calf: 13.50″
Ideal Body Composition Weight: 113 Body fat: 16% ** BMI: 18.7 Measurements: Bust: 34″, Waist: 25″, Hips: 35″
The Difference Weight: 14 lbs. Body fat: 6.8% BMI: 2.3 Measurements: Bust: 1″, Waist: 2″, Hips 2.75″
Because I am female I have higher estrogen and lower testosterone. This means it takes women longer to gain a pound of muscle than it does for men. On average, it takes men 2 weeks to gain a pound of muscle and for women it takes about 4 weeks. Lean muscle raises the metobolic rate. 1 lb. of muscle burns 35-75 calories a day. Therefore, if I gained 8 lbs. of muscle, I would be burning 280-600 more calories a day, which would allow me to get more nutrient into my body.
Workout Plan 3-4 hours of dance class a week (latin & hip hop) for fun cardio. 1-2 times a week swimming to build upper body strength for paddling when I surf 3 hours of yoga for strength and range of motion. 3: 30 minute strength training sessions (Day 1: core, Day 2: lower body, Day 3: upper body)
During strength training I am to maintain a target heart rate range of 136-146, with ideal at 141 (according to my age). 80% of my strength training should be with free weights because they recruit more muscle fibers than machines. 20% should be on machines so I can keep proper form and my heart rate up between exercises. The machines would be a bit of a support and provide a bit of rest from the free weight exercises.
Stay posted for my fitness analysis video on cardio, strength, balance, and flexibility. This should be fun and quite possibly embarrassing. 🙂
* Figuring my pounds of fat by multiplying my weight (127) by my body fat% ( 22.8) and dividing that number by 100. This gave me a reading of 29 (technically 28.9) pounds of fat are on my body.
** Dr. Douglas Graham recommends for women about 13-19% body fat.
If you are running through life feeling overwhelmed and not really making the impact you know you want, or wishing you felt alive and filled with passion then you are going to LOVE me!
