By Mary Jaksch
Everyone agrees that fitness is good. It boosts your health, brightens your soul, calms your mind, and allows you to do more with your life.
How can we go from flab to fit, or from fit to ultra-fit?
Most people who set out to exercise fail miserably. Because it’s hard to motivate yourself when you feel the discomfort – or even pain – of pushing the boundary of your fitness.
Here’s what can keep you motivated: join a group that shares an aspiration for better fitness. In this post I propose that we conduct a group challenge in order to lift our fitness markedly within 2 months. Are you keen?
How’s your fitness?
Imagine 10 stages of fitness. Stage 1 means lying flat in bed with no strength at all. Stage 2 is where you get seriously tired just walking a short stretch on the flat. Stages 5 to 7 means you’re medium – to cracking- fit. And Stages 8 to 10 mean that you are ultra-fit. So where are you at?
Remember that it doesn’t how your body is right now - as long as you work towards more fitness.
From flab to medium-fit
Going from flab to medium-fit means moving up from stages 2 or 3 toward stage 4. If you are really unfit and overweight, it’s difficult to start – and sustain – a fitness program. Here are some important tips that make it easier:
- Choose a form of exercise that you enjoy.
If exercise isn’t pleasurable, it turns into a grind. If you enjoy dancing, try something like Zumba classes. If you enjoy a challenge, try martial arts. Or try tennis, rowing, hiking, or the many other forms of physical exercise. - Exercise with others
It’s much more fun, and much easier to sustain a regular practice, if you exercise with others. Join classes, or club together with neighbors or friends. - Build up your fitness step by step
It’s a mistake to rush into heavy exercise. Your fitness practice needs to be sustainable – after all, you are building a new habit.
From medium-fit to cracking-fit
If your fitness is somewhere in the middle range, you might want to step up to what I call ‘cracking fit’, which would be somewhere between stages 6 and 7. That’s what I’ve done since February.
I went back to martial art training which I had put on hold for 6 years because of health issues. You can read about this in How to Fight Your Way Back to Health After a Bad Diagnosis
Karate training has given me a good general fitness and I’m now maybe a stage of about 6,5. Now I want to step up to becoming ultra-fit.
From cracking-fit to ultra-fit
My neighbor, Eddy Saxon, is truly ultra-fit. For years he’s been asking me to join his own private training routine – but I’ve always declined. I’m plain terrified of training with Eddy! In the past, he got me fit for each of my four Blackbelt promotions in karate, but his sessions were a living nightmare. He made me do sprints, pushups, situps, and on and on, until I collapsed. Then he’d shout, “Jaksch, what’s the problem? Get to it!”
Oh, my… (It worked though: Eddy got me ultra-fit on each occasion)
Eddy Saxon used to be a professional light-weight boxer. Two days ago I happened to stop by and Eddie immediately took me down into his basement to do ‘a bit of work on the punch bag’. After a few minutes I was puffing like a steam train! Eddy looked at me pensively. “That was quite good,” he said. “But I’d like to see you step up to the routine I do, which is to do the same workout you just did – but to repeat it 25 times, with just 15 seconds rest in between.” Yeah, right…
Eddy said that he’d like to teach me to box (which would stand me in good stead for karate sparring), and said that he’d be delighted if I would join him for his own work-outs in order lift my fitness. I said ‘yes’. Tell me, am I crazy, or what?!
Oh, did I happen to mention that Eddy Saxon is 83 years old?
Yes, you can be ultra-fit at any age. But you need to keep on working at your fitness over the years, like Eddy’s done.
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Hi Mary,
Thanks for starting this challenge to encourage us to get fit.
Even though I ‘ve walked about 2 miles with a neighbor at least 3 times a week for a 1-1/2 years, I’d still put myself between 3 and 4, definitely overweight for my height.
I accept your challenge. My friend and I recently joined a nearby fitness club for women, Curves, to give ourselves some variation to our walking and strengthen muscles, etc. ( I had to look up the lb equivalent to kilo.) In addition to what I’m already doing I’m going to also
–accept an invitation for a free diagnosis from a personal trainer I met at a mastermind group, then start working with her
–seek out zumba in my area since I love to dance
–lose 1 lb per week, a total of 8 lbs
– drink at least 8 glasses of water daily
–eat a combination of at least 5 fruits and vegetables daily
Whew! I’d better get to it!
Blessings
.-= Flora M Brown, Ph.D.´s last blog ..Sometimes You Have to Drop Out to Drop In =-.
@Flora M Brown, Ph.D., Hey, welcome to the challenge, FLora. You are the first to join: congratulations!
I had a look at what you are planning to do and it looks good. Thanks for reminding us of the importance of drinking water [pause] – I’ve just downed a big glass of water after reading your comment.
I look forward to seeing you your challenge progresses
- Mary
Okay Mary, I”m in.
i have been sick for 6 weeks now so and haven’t done any exercise.
Over the 8 weeks I want to:
- lose 4 kilos
- be able to easily walk home from work – 6km, which includes a 200 metre steep climb.
cheers
deb
@deb, Hey Deb, lovely to see you here! I was shocked when I saw you last week as your bout of ill health seems to have sapped your vitality. But your fitness plan will soon fix that
I think it’ll be important to build up your strength and fitness gradually.
So glad you joined!
- mary
Mary,
I’m in awe of your ambitious goals and wish you total success. This is a great idea and I really appreciate the atmosphere of support you are offering to all of us. My goal is to do yoga regularly – let’s say a minimum of 4 days a week.
.-= Sandra Lee´s last blog ..The Web of Love and 5 Beautiful Bloggers =-.
@Sandra Lee, welcome to the Challenge! I like your idea of doing yoga regularly. As to my ambitious goals – I’m quite nervous about it myself
That’s why I thought of the Challenge. I reckon it will help me to step up to the plate.
Hi Mary, This challenge seems great. I am quite fit but I have recently noticed some extra weight! So, I will join.
My goals are;
Lose 2 kilos
Wake up at 5 and have a 30 minute or more morning walk!
Do not eat excessive fast foot.,/li>
Good luck to you and everyone participating!
.-= Ishan´s last blog ..Maintain Blog Motivation- 9 Easy Steps to Get You Started =-.
@Ishan, Welcome to the Challenge, Ishan. I look forward to seeing how you go with dropping the extra weight and going for the morning walks.
Thanks for joining!
Go well
- Mary
Ok you’ve hooked me…I’d like to lose at least 2lbs a week (about 1kg a week). I am over weight but would rather change my lifestyle than just go on a a fad diet. So for the next 8 weeks I will:
Lose 2lbs a week
Do the Sun Salutation every morning
Walk for at least 30 minutes 5 days a week
Learn to Hoola Hoop
Drink plenty of water
Wish me luck
@@kendokt, Thanks for joining! I like your emphasis on good nutrition. Good idea to add the Sun Salutation. I’ll try that too tomorrow morning.
Best of luck!
- Mary
Hi Mary,
This challenge has come at a perfect time… I was actually out for a walk this morning with a friend and was remarking on how I wanted to get into the habit of going for a brisk walk every day.
I intend to do this for 30 minutes (3 1/2 hours per week) for the first week, and build up to an hour a day over the course of the 8 week challenge. This is perfectly manageable- with committment.
I noticed this morning how invigorated I felt after my walk- and how much I enjoy it. I’m not going to let rain spoil it as I’ve got an umbrella!
I eat fairly healthy anyway, but I’m sure I’ll burn fat and increase my stamina as well.
All the best to everyone participating!
.-= Scott McIntyre´s last blog ..Are You Ready to Take a Risk =-.
@Scott McIntyre, great to see you join the Challenge, Scott! Brisk walks are a great way to get fit
Hi Mary,
What a great idea… I take the challenge!
I’m probably a stage 4 right now and have been thinking about “stepping up” the last month or so. I feel a bit heavier than usual and my waistline has increased. I don’t like it.
Here are my goals:
- lose a few kg
- keep up the body balance classes (yoga/tai chi/pilates combo) that I already do twice a week
- work with aerobic exercises and strength at the gym once a week and/or African Dance
- drink more water and green tea
All the best to all of you!
@Annika Thomas, Welcome to the Challenge, Annika! African dance? Sounds great. I’ll put your suggestion of drinking green tea into action today.
Best wished for your Challenge
- Mary
Hi Mary,
I’ve been a runner since I was 27 and while training for a 1/2 marathon I did something to my knee. I quit the idea and just settled on walking about 5 days ago it began hurting a bit after walking. Augghhh!
I’m going to a sports medicine doctor this week.
I hate the gym as well but I can strength train, I can do gentle yoga and I can toss my flip flops which I wear way too much and put on better shoes. I’m also going to step up my good eating habits.
So count me in…there’s no feeling sorry for myself. I’ve got my health and so much more. I’m thinking maybe this will actually be good for me after reflecting on what I wrote.
.-= Tess The Bold Life´s last blog ..On a Rampage of Gratitude and Appreciation =-.
@Tess The Bold Life, welcome to the Challenge. It seems like part of your challenge will be to find ways to be raise your fitness – without damaging your body. I’m wondering whether swimming might work?
Best wishes for your Challenge, Tess
- Mary
@Mary Jaksch,
Swimming would help except I don’t like it at all. I’m doing the challenge so I’ll let you know what I find! Thank you, Mary, for the encouragement.
.-= Tess The Bold Life´s last blog ..On a Rampage of Gratitude and Appreciation =-.
Great idea Mary!
I would put myself in the cracking-fit category. Currently, I’m training to run a 5K race on Thanksgiving Day (November 25 here in the U.S.) in 21 minutes or less. Last year I ran the race in 24 minutes. Shaving three minutes may not sound like a lot, but in a 5K it is.
To do this, I have to keep training five days a week, watch my diet and get plenty of extra sleep. Some group encouragement would be great. Please I will save some energy to give encouragement to others, too.
Alex
@Alex Blackwell, welcome to the Challenge! I look forward to hearing how your race prep is going.
All the best for your Challenge
Mary
@Alex Blackwell,
You go Alex! woot woot!
.-= Tess The Bold Life´s last blog ..On a Rampage of Gratitude and Appreciation =-.
Hi Mary,
I’m in!!
I’m probably in stage 4 right now and actually just joined a fitness center where I follow my own routine of cardio/weights. After just 2 weeks, I feel strong enough to step it up.
Here are my goals:
- lose 1-2 lbs a week
- weight training 3x a week
- 30- 60 minutes of cardio 6x a week (whether through long walks, spinning, elliptical etc.)
- eat healthy well balance meal
- drink more water and green tea
- stay happy and positive
Thanks for challenge,
Raquel
.-= Raquel Arnold´s last blog ..Fun Project 2 =-.
@Raquel Arnold, Welcome to the Challenge! Your program sounds intense, but doable. Thanks for reminding us for the importance of keeping a positive mind, Raquel.
All the best for your Challenge
- Mary
Hey Mary, I would like to join the challenge as well! Right now I would say I’m at a stage 2-3 right now. I would like to get medium-fit, or to the point where I build a habit with working out in these next 8 weeks (stage 4-5). By the end of 8 weeks, I just want to have more energy to carry myself throughout the day. Hopefully I’ll lose about 10-15 pounds in the process
.
@danceportal, Welcome to the Challenge! I’m delighted that you want to establish a habit of exercising. That’s really the key to abiding change.
All the best for your Challenge
- Mary
I would like to join the challenge. I would put myself in the couch potato category of fitness 2.
In 8 weeks-
Complete vegan transition
Drink at least 8 glasses of water daily
Ride my bike/walk 30 mins 5x per week with NO EXCUSES (Like I always wind up doing)
Join a fitness class.
Cut out soda
Lose 10 pounds. (I have 80 left)
@Jeanie, Welcome to the Challenge! Once you get into the habit of exercising it will get easier to keep it up. One thing Leo Babauta (of Zen Habits) shared with me is that when he first started running, all he aimed for was to put on running shoes and putting on his trainers. Because he knew that putting on his trainers was the key thing that made it easier to actually start the run. Maybe you could do the same with walking/ cycling.
All the best for your Challenge
- Mary
Oh and on the measurements?
Try getting a spirometer and do a baseline blow, then measure weekly to measure lung capacity. Or you could go all out and do a v02 Max test beginning and end. (Cardio)
For flexibility, the “standard” measurement in US is how many inches past your toes your fingertips are.
I would assume strength could be measured by amount of weight you can lift?
@Jeanie, thanks for the suggestions about measurement!
- Mary
What a great idea, Mary! Of course, you know this may cause a problem with Courtney Carver’s Project 333. What if we don’t fit in our clothes for the rest of the year?!
I would rate myself at a 6 right now. I bike a lot, but I still feel like I could be doing so much more to help my body gain strength.
In addition, with the help of Christianna Pierce over at Elegant Simple Life, I’m going to try going vegetarian to really kick start my energy levels! I’m excited to see how everyone does!
@Dusti Arab, Welcome to the Challenge! Ooops, I hadn’t thought of the clothes thing
Hey, that reminds me – what about all of us taking some honest photos of ourselves now. And then again at the end. There should be a difference 
All the best for your Challenge, Dusti!
– Mary
@Mary Jaksch, That sounds like a pretty good idea!
I’m going to improve my fitness by going to the rec center 4 times a week at my college with a friend (who has already committed!)
In addition to my normal bike commuting routine of 25 miles a day, I want to plan a weekly trip for the fun and the fitness!
I am also going to try and fit in an extra zumba class on Tuesdays.
Shooting for abs of steel!
.-= Dusti Arab´s last blog ..A note to my friends. =-.
Hi Mary,
I’m so in!
This is synchronicity – I was just lamenting the fact that I’ve dropped from a level 7 down to about a 4.5 in the last few months of not working out! I feel the difference! EUGH!
This challange will be the little kick in the keyster that will help tip me back into better health.
My goals to lose 3-4 kilos
walk my doggie every am at 6 ( 30-45 min)
weight train 2 times week –
5 – 6 times 50 min of exercise (spinning, swim, row, elliptical trainer)
cut out coffee, wine – drink a LOT more water
oh, and get more sleep!
Thanks for the kick
@Susan K. Hutt, Welcome to the Challenge! The great thing about your plans is that you have a body memory of being cracking fit. I look forward to tracking your progress.
All the best for your Challenge, Susan
- Mary
P.S. What is a ‘keyster’??
Mary, I’m in! I want to lose 10 lbs (don’t know how many kilos that is) and I will do it by following a series of DVDs I recently purchased called Insanity. Yes, sounds insane but that’s what i love and what works for me. But I think I will combine it with yoga for balance. Insanity is a daily aerobic workout of about 45 minutes. I want to lose weight, get my energy back, and my waistline and also find balance between my screen time and my me time. So I shall begin Monday. I was going to do this anyway, but I love the idea of being accountable to a group. I’ll measure my success on the scale and on energy level. I think I’m around a 5 right now but I’m ready to take my fitness to the next level. Great timing Mary. Thanks for this.
.-= Katie´s last blog ..Milestones Can Pave the Road to Your Calling =-.
@Katie, Welcome to the Challenge, Katie. What really kick-started my wish to be a lot fitter was the time we spent together in Las Vegas – in canned air, without exercise … ugh! I was impressed by the fact that you went for a run in the early morning. Thanks for the inspiration
All the best for your Challenge
- Mary
This is a really great idea. I joined a wellness center in the summer, and would say that just in these few months I’ve moved from a 1 to a 5. I now go to the center at least 3 times a week, and 5 if I can fit it in.
Over the next 8 weeks I would like to:
- lose 10 lbs
- do some form of cardio for 30 mins every day
- practice clean eating more consistently
The thing that has helped me the most so far (and I mention this because it might help other beginners out there too) is aqua fitness classes. When I first started in July it was all I could do to get through 30 minutes of gentle aqua fitness once or twice a week. Now I do 30 minutes every day plus 30 minutes of aqua yoga every day.
Thanks for starting this,
Lena
.-= Helena Ritchie´s last blog ..Clouds at Sunset =-.
@Helena Ritchie, Welcome to the Challenge. When I see how far you’ve come in the last few months all I can say is -WOW! Thanks for being a shining light, Helena!If you can get from a 1 to a 5, we can all dig deep and improve our fitness.
All the best for your Challenge
- Mary
Count me in Mary! I’ve just left a comment (sorry so long!) on your post ‘ How To Fight Your Way Back to Health’ which you linked to here. It is about my ‘vision’ problem which I am determined to heal. This challenge comes at a brilliant time as I put on a few kilos over the last 18 months when being blind (and then a broken leg) kept me indoors and immobile. So I am going to fight that flab and build muscle to get me from a 2 – 3 level to hopefully a 5 – 6 over the 8 weeks! I will do this by:
* Walking 30 mins a day at first and build this to an hour
* Taking up yoga again once a week
* Hill walking with club as much as possible
* Cut coffee down to 2 cups a day (over first week)
(I think my illness could be cause by caffeine intake)
* Drink at least 2 litres of water
* Drink Tulsi chai tea or white tea
* Eat 3 meals a day instead of coffee and snacks!
Yay! We’ll all be stunning by Christmas…and yeh… the guys too! :0)
.-= Offbeat Woman´s last blog ..A Brief Guide To Going Over The Edge =-.
@Offbeat Woman, Welcome to the Challenge! I can see how a broken leg and vision problems would impact on fitness. In my experience the body heals much better when we’re fit. I look forward to the all-new Offbeat Woman by Christmas
All the best for your Challenge
- Mary
I would consider myself at stage 2 or maybe 3 when I am at work.
For these 8 weeks,
I will join the yoga class at the rec center.
I will head towards a vegeterian diet..hopefully by the end of the 8 weeks all the greasy, fatty fried chicken will be out of my mind & my plate.
I also want to lose 50 pounds total (10# during this 8 weeks)
.-= Sunshine Conkey´s last blog ..Payday =-.
@Sunshine Conkey, Welcome to the Challenge! I look forward to tracking your changes, Sunshine. Ok, ok – I’ll swear off fast food for the 8 weeks too to keep you company.
All the best for your Challenge
- Mary
OOOps sorry!…I forgot to add really important point in previous comment:
* MEDITATE TWICE A DAY !!!!!
.-= Offbeat Woman´s last blog ..A Brief Guide To Going Over The Edge =-.
@Offbeat Woman, ha, ha – thanks for reminding me
I’m in! I don’t know what level I’d be at — probably somewhere in the upper middle, though getting to the next level isn’t something that matters too much to me right now.
I’m also not very into metrics right now (it used to be important to me), so I won’t post any goals for this challenge. What will be helpful to me is just having a group to report to daily — whether I worked out or not. That would be a great motivation!
What would be a good way to report to each other daily? A forum?
.-= Leo´s last blog ..Focus- My new book on simplicity in the age of distractions =-.
@Leo, Welcome to the Challenge! I’m happy to see you here, Leo. What a good idea to start a forum. I’m in the process of setting on up right now. Yes, daily reporting is going to be great! The forum will also allow Challenge members to share their suggestions and knowledge. For example, I’d be interested to know more about your Vegan diet.
All the best for your Challenge, Leo
- Mary
I’m in. Glad to find the encouragement this morning. I’m somewhere around crackin’ and in pretty good shape relative to the general population, at least (a neighbor was amazed last week at how I shoveled, moved, and raked a full dumptruck-load of topsoil all over my lawn in a few hours). But I’m not what I was a few years ago, when skating 25 miles under two hours was a weekly thing, 60 miles in a day wasn’t a biggy, or all-day non-stop skiing or windsurfing and whatever else were all-day affairs.
With the cool weather here now, I’m getting my skates back on! Doing some longer walks/runs too. Don’t have weight to lose (few pounds maybe if I want to go back to the rock-hard, flat as a board gut lol) but I do have some butt and thigh tightening up to do. And I wouldn’t even dare skate a 10k race right now; I doubt I’d be able to breathe! It’s been too long.
Yay! Let’s go!
.-= Leah McClellan´s last blog ..Bullies Aren’t Born That Way–They’re Made =-.
@Leah McClellan, Welcome to the Challenge! It sounds like you already have a body memory of high fitness. That’s great! I look forward to seeing that ‘flat as a board gut’ at Christmas
All the best for your Challenge, Leah
- Mary
Hi Mary- Thanks for the challenge. I practice yoga each morning, but have been yearning to add some fitness walking into my routine. This will be just the thing to help!
@Beth, Welcome to the Challenge! It sounds great that you want to add fitness walking to your routine.
All the best for your Challenge, Beth
- Mary
I forgot to say what kind of workouts I plan to do:
* yoga 2-3 times a week
* a modified crossfit workout (bodyweights mostly, w/ weights 1x a week) 2-3 times a week
* some running/hiking in between – depending on how I feel
I tend to walk a lot, as I no longer have a car, and I eat fairly healthy though I sometimes eat out with the family and treat myself to pizza or a burger.
.-= Leo´s last blog ..Focus- My new book on simplicity in the age of distractions =-.
@Leo, Hey Leo, could you please share the URL of the crossfit website with us? I was intrigued to hear you talk about that recently when we hung out in Las Vegas.
- Mary
I want to participate in the eight week fitness group — I have a particular challenge in that for three of the eight weeks I will be on a trip with my husband, and it will be particularly hard for me to maintain the minimalist fitness routine I currently adhere to (twice weekly strength training with a trainer I’ve worked with for 14 YEARS!, and “functional” exercise (walking to do errands, etc.) wherever I can fit it in. I am traveling with my BOSU, a set of fitness bands, and a few fitness DVD’s I can play on the computer (oh yes, and a Pilates ring); I hope to return in better shape than I left, by: 1) squeezing in a workout in hotel rooms using this equipment and 2) religiously following the healthiest eating plan I can find by having to eat on the road (most restaurants now provide healthy fare IF you have the willpower to order it instead of the “comfort food” you really want — my added challenge will be to have to watch my husband eat like a horse, eating anything he wants, without gaining an ounce, while I order salads without dressing and broiled fish. BUT, that’s my intent, and knowing I’m part of a fellowship of people I can think of as being “accountable” to, just might help!
@Karen Sawyer, Welcome to the Challenge! Yes, keeping fit while traveling can be difficult. One things I’ve learned it to use the staircase as an exercise tool. For example, I get out of the lift two stories below where my room is and then run up the staircase.
I look forward to seeing how you go.
All the best for your Challenge
- Mary
How happy this proposal makes me–a buddy system for re-building myself while recovering from Guillain-Barré syndrome. When physical therapy sessions were over three weeks ago I stopped exercising because I had to motivate myself and failed. Here’s hoping this GLZ program will work by the turn of year. Today is Oct 23, so by Dec 18 I will be thinner and stronger. I will
* Lose 4 kilos
* Do in-bed exercise regime morning, naptime and night
* Increase strength through circuit machines at the gym
* Increase aerobic fitness through elliptical machine/treadmill at the gym
* Increase flexibility through yoga
Thank you for this great buddy project! Kay in Alaska
@Kay, Welcome to the Challenge! I had to look up Guillain-Barré syndrome. Well done for wanting to fight back through getting your fitness up.
All the best for your Challenge
- Mary
@Kay,
Day 4–at least I didn’t turn into a “mikka bouzu” or 3-day monk, as the Japanese call people who ambitiously start a new regime and last 3 days. Not sure how accountability is going to work in the long list of comments from fellow fitness challengers……really hope to keep going!
Hey Kay, well done! I suggest that you sign up for the forum (link above in the navigation bar). You can let people know what you’ve done each day. It really helps!
Seeing as I will have a couple weeks off from work in November…I also want to go hiking on some trails down into the canyon that I have not been on before.
.-= Sunshine Conkey´s last blog ..Payday =-.
@Sunshine Conkey, Sounds great, Sunshine!
I am in.
I am in between medium fit.
I am not over weight. (70 kg. Height 172 cm)
I have some belly fat.
I want to have flat abs.
I never did regular exercise.
My goal is to exercise regularly.
I prefer martial arts related training and yoga.
All the Best.
Regards,
Nelson
.-= Nelson DSouza´s last blog ..Jules Verne Quiz =-.
@Nelson DSouza, Welcome to the Challenge! What you propose sounds interesting. I think a mixture of yoga and martial arts would work well. What martial art are you planning to do?
All the best for your Challenge
- Mary
What a perfect way to start my Saturday!
I’m in.
My goal is to lose 8 lbs in 8 weeks.
Work out routine:
Continue to do 5 Tibetan rites daily.
Yoga 3 times/week + strength training with resistance bands 3 times/week
When above are established add 30 minutes of cardio: walking, stepper, biking
Food:
Clean up my diet = less sugar and processed foods & more fruits and vegetables.
Really looking forward to it and best of luck to everyone.
.-= Manal´s last blog ..10 Practical Steps to Habit Changing Success =-.
@Manal,
Forgot to add I’m currently at level 5-6 . Would love to get to a 7-8 by the end of the 8 weeks.
.-= Manal´s last blog ..10 Practical Steps to Habit Changing Success =-.
@Manal, Welcome to the Challenge! I like the fact that you’re planning to establish part of your plan first, and then add cardio. I’ve set up the forum now. I wonder if you’d like to describe your 5 Tibetan rites there?
All the best for your Challenge
- Mary
Mary what perfect timing you have!! I loved getting a chance to meet you in person at BlogWorld, and now this challenge is going to be awesome! I am somewhere in the middle fitness wise. And I have only until the end of the year to finish reaching the goal I set for myself back in May.*
• 15 lbs left to lose*
• Bikram Yoga 60 Day Challenge (Started today)
• Workout at least 4x a week using my own body weight, I don’t like weights, bands, etc.
• Incorporate a raw food menu at least 2x a week.
Thanks!
@Marla, Welcome to the Challenge! i enjoyed meeting you too, Marla. Maybe you could tell us more about Bikram Yoga in the Challenge Forum?
all the best for your challenge
- Mary
Well, as I’m reading this, I’m eating a doughnut – so I guess that means – I’m in!
I’m medium fit right now, but I would like to tone up before my trip to Mexico in January. I was a little worried going on a bikini vacation right after Christmas. Now I feel empowered! Thanks for the awesome suggestion, Mary!
I want to:
Practice yoga 4 times per week
Cardio 2x week
@Melissa Gorzelanczyk, Welcome to the Challenge! If you’re going on a bikini vacation, I would love to see a ‘before’ and ‘after’ pic! What are you planning for cardio?
All the best for your Challenge
- Mary
P.S. Check out the new Challenge Forum (see link in the navigation bar above).
@Mary Jaksch, Hi Mary – I am a runner, so either running or cardio kick boxing. Does walking count?
.-= Melissa Gorzelanczyk´s last blog ..A Parent’s Guide to Trashing Bad Behavior =-.
@Melissa Gorzelanczyk, Everything counts! If you were lying in a hospital in a cast from the waist down, then just raising your arms or flexing your fists would be your Challenge. There is also functional exercise, for example, biking to the shop or walking to the letterbox. Everything counts
excellent timing! I just finished a bagel with cream cheese and butter! I have wanted to take a hip hop class, but know I wouldn’t make it through it, I’m probably a 2 or 3.
first week 3x elliptical trainer 15 min
weight lifting 2x
@LRS, Welcome to the Challenge! What a great idea to join a Hip Hop class! Even if you can’t do all of it right now, it would motivate you and give you a great cardio workout.
All the best for your Challenge
- Mary
P.S. Please register for the Challenge Forum (link above in the navigation bar)
Thanks, Mary, for the inspiration and challenge. This is well timed as this time of year is when I add weight (last year about 20 pounds).
I am 67 with some arthritis in my knees. I am about 20 pounds over what I’d like to be. I am probably a 4 -5 on your scale.
I like to walk and bike but have been intermittent. I have also begun a body weight regimen including the 100 push up/ 200 squat goal (http://hundredpushups.com/) to build strength. Because of my age I am not going through it at the suggested pace. I’ve kept decent flexibility via regular stretching.
Doctor has said for me to avoid cereals – grains, starches. When I stay to protein, vegetables and some fruit I lose weight easily. Hard to follow this during the holidays. At 6 feet I’d like to be around 190. I’m currently at 215. I was 255 three years ago.
My goals:
1. I will walk or cycle 3 hours/week.
2. I will sprint nearby hill four or more reps twice/week.
3. I will continue 100 push up / 200 squat regimen.
4. I will meditate daily.
5. I will stay to diet at least 80% of the time.
6. I will weigh less than 200 pounds.
Question for anyone who may know: I have used muscle soreness as a guide to when to repeat a workout on a particular body part. As I get older it takes 4-5 days for recovery measured this way. Is muscle soreness a good guide? I’m not in a hurry to get through the push ups/ squats. Just curious and don’t want to over train.
Thanks all.
Scott
@Scott, Welcome to the Challenge! I’m impressed. You’ve lost 40 pounds in the last 3 years. That’s awesome! Your plan sounds impressive. I’m going to check out the 100 squats website.
Could you please ask your question in the new Challenge forum? (the link is above in the navigation bar. It’s easy to register and then you can post your important questions.
All the best for your Challenge, Scott
- Mary
@Mary Jaksch,
Thank you Mary. The weight loss was not a straight line down – nothing is nature is so. Credit Weight Watchers for teaching me how to eat and a site that helps me track the loss and keep me honest: http://www.physicsdiet.com/Default.aspx That is where I found the weight gain pattern for this time of year.
I have registered and re-posted my question on the forum. I missed that info in the intro.
Thanks again for the inspiration and the structure.
Scott
I’m IN! Have been wishing to step up my fitness game which has lagged in the past couple years due to lots of traveling. Hmmm…. I will need to address the traveling.
CARDIO I can jog everywhere I go so that is going to be my goal: to become a runner. Think I will follow Jeff Galloway’s half marathon training schedule. Seems very doable. http://www.jeffgalloway.com/training/half_marathon.html
NUTRITION I also vow to drink a freshly blended green drink every morning
MINDFULNESS I have been developing my own class called Temple of the Senses. I sub a few cardio classes at my YMCA. I will ask them if I can lead my Temple class once a month, since I travel too much for a weekly class. Committing to teach will focus my practice.
Thanks for suggesting. I am grateful for a little camaraderie on the path to fitness.
@cynthia, Welcome to the Challenge! You program looks challenging. Which is good! I especially like it that you are focusing in training the mind as well as the body.
All the best for you Challenge
- Mary
Hi Mary
What a good idea, just when summer is starting. My goal is to loose 3 kilos. I like walking in the hills for hours up and down, but it stresses my hips. So my other goal is to find out how to protect and strengthen my hips and to put this into practice.
Thanks for the site, so much fun
cheers Gabriella
@Gabriella, Welcome to the Challenge!
Taking off 3 kg will help with your hips. And maybe you can find ways of fitness training that don’t stress them. I think we need to think laterally about how we can get fit.
All the best for your Challenge!
- Mary
P..S Please sign up for the forum (link is up in the navigation bar)
Aloha All,
This challenge sounds like good fun and a good way to get back into shape after a bout of illness. I would say that I am medium-fit at this time. My goals as they come to mind today are:
Walk three miles five days a week
Hike in the rain forest at least once a week
Hike along the ocean at least once a week
Weight training three times/week using body weight
Eat a rainbow every day
Have a kefir smoothie every day
Work through “A Mindfulness-Based Stress Reduction Workbook”
End this challenge with beginning a 30 day “hot yoga” challenge
Wishing Everyone Well,
Mikael
@mikaeldk, Welcome to the Challenge! I think you deserve a prize for the most interesting fitness exercise so far: “Eat a rainbow each day”. I reckon you must be from Hawaii …
Great to have you here, Mikael
Thank you for the warm welcome Mary! Yes I am from Hawaii…”lucky we live Hawaii” is one of my favorite sayings. Eat a rainbow every day is my nutritional plan…filling one’s plate with colorful foods is the easiest way healthful nutrition!
Hi everybody!
Mary thanks for directing me to the comments, I couldn’t find them earlier today, duh!
The proposal for a fitness challenge couldn`t have come at a better time. I will gladly join! My fitness level is probably a 4 or 5, I don’t know if there is a description somewhere that I missed. Let’s go with a 4.
I do yoga once a week and dance a couple times a week. I enjoy doing these things and they get me sweaty but they are not really challenging (anymore, although they used to be not too long ago). I would like to up my weekly yoga practice to twice a week and try out aikido – the beginner’s training at most aikido schools here takes 8 weekly classes, so the timeline fits perfectly. That would mean three trainings a week in total, for strenth and flexibility, while keeping up with dancing and maybe adding some light jogging in the forest or swimming a couple days a week, that should help with increasing condition and burning calories…
It is a lot of new things and it should get me exercising almost every day instead of 3 times a week, but this is supposed to be a challenge after all.
Would be an added bonus if I managed to balance my vegan meals – maybe plan meals at the beginning of the week. Also, do my homework and make it to zazen -on time- once a week! Btw great to see other vegans here!
Luckily, I have a lot of free time to invest in a healthier stronger body/mind! I’m happy to be here with you, you all sound very inspirational
Take care,
Kika
@Kika, Welcome to the Challenge! Thanks for being persistent and finding the comment section. That persistence will stand you in good stead during these 8 weeks. Your program looks well balanced.
All the best for your Challenge
- mary
Hello!
This looks like the incentive I need to not let the dark Norwegian winter get the better of me:-) I would say that I’m medium fit – I started running this summer (which was great), but now that it’s getting darker and colder I’ve gotten out of the habit. I want to develop a schedule that incorporates winter activities so that winter becomes a more enjoyable and active season for me (I’m more of a summer person, but living in Norway…we have a lot of winter and I should learn to love it!) Here are my goals:
- Get 10,000 steps each day (using a pedometer)
- Do at least one real outdoorsy activity each week (Nordic walking, snow shoeing, skiing)
- Strength training at gym at least once a week
- 20 minutes yoga each day
- Do 10 pushups by the end of 8 weeks (I can hardly do one real pushup at the moment!)
- Lose 2 kg
Cheers,
Tove
@Tove, Welcome to the Challenge! Yes, it’s not so easy to stay fit and upbeat during a dark Winter, Tove.
With your pushups, what I find important is to lift my bum a little so that my back is not quite straight. Otherwise the back tends to hinge when your’re tired and this can put stress on your lower back. It’s also fine to do pushups with knees on the ground. The further forward the hands, the more arms need to work.
All best wishes for your Challenge
- Mary
Good day Tove,
I had seen on this thread, that you are attempting 10 push ups. It should not be that difficult. If not currently able to perform 1, it is OK. (for now)
If you’ve ever been in a yoga class you are familiar with the plank. A great tool for the pushup is holding that top position statically (no Movement) for time; say 30 seconds, then 60 seconds per day. If you can do that, try partial pushups; meaning from the top to only a 90 degree bend at the elbow (about half way down) over 2-3 seconds and then stopping, breathing and returning to the top.
Breathing deep and full will help with the pushup. Hope this helps
.-= Hudson´s last blog ..ABS – my new acronym =-.
HI there dear Mary…. Id love to join the challenge….I discovered that I wasnt walking properly..for ever!!!! or maybe for years!!!!!! I was lifting off from my feet.. like trying to fly….. hence not using my quads much at all….. hence for yrs I have had strong well developed calf muscles but my quads have been weak & undeveloped……..wasnt until a friend mentioned my gait that I went to a one hour walking lesson….with an Alexander technique teacher & since I have for the 1st times in as long as I can remember started feeling my quads on exercise!!!!!! So my challenge is to develop my quads…. & get my thighs looking toned & gorgeous again…..To that end I am actually going to a yoga class as opposed to doing it myself. walking up the Centre Of New Zealand walk 3-4 xs week .. a grunt of a hill when not done for a while plus I am going to go to the gym!!!!!!!! I have lots of thoughts to share Mary about yoga… but since this has been an essay & a half.. & will share that all later….. Lots love to all.. Yashu.
@yashu, Welcome to the Challenge! It was fun seeing you write this comment sitting next to me in our living room
Soon I’ll be able to comment on those lovely thighs of yours…
All the best for your Challenge
- Mary
Hi,
This looks great! I would love to join in! I am probably at about a 4 fitness wise, and would love to improve my health overall as well as lose weight. I have recently started karate (yellow belt), so I am planning to bump this up to a double session once a week (no exceptions) and I also want to do training at home on two other days each week. Given that the weather is starting to get warmer here in Aus, I would also like to start walking to the train of a morning (about 2.5km) at least twice, if not 3 times a week.
I don’t have specific goals, I am more interested in a mind shift. I am hoping to focus on nurturing myself rather than using excuses of being too tired or stressed etc. So this would include eating a healthier, more nutritious diet, looking after my stress levels and having fun as well as getting my work and study done! A balanced life would be lovely!
I look forward to hearing about everyone’s successes!
@Kim, Welcome to the Challenge! i think you’re right about the mindshift being the most important part of starting and maintaining an exercise routine. I’m delighted to find another karateka here
I stick to my karate schedule regardless of how I feel on the day. Once I enter the dojo, I forget about feeling tired.
All the best for your Challenge
- Mary
P.S. Please register for the Challenge Forum (link is up in the navigation bar)
@Mary Jaksch, would you write more about mindshift or point me in a direction to learn more (when the dust settles)?
Thanks,
Scott
Mary,
it seems that the entire blogging community has decided at the same time to get fitter
I fully support your idea of getting fitter (and healthier!) in 2 weeks. On my blog I am starting a 4 week program with my readers to transform sedentary and not-so-active lifestyles into active and fun ones.
I just got back from a rejuvenating vacation and I need to get back to my busy but at the same time exciting lifestyle. I can’t wait to start active lifestyle challenge with my readers in 2 weeks but I will definitely follow you along.
.-= Anastasiya´s last blog ..How to Become an Early Riser =-.
@Anastasiya, Welcome to the Challenge! It’s great that you are encouraging your readers to exercise more too, Anastasiya. We can exchange notes…
All the best for your Challenge
- Mary
hy, my name is rolf and i apologize my bad english. my fitness level is on 6, ok, 5.
i’m a ultra runner. but this sounds like a good challenge. no twaddle, only the key. a good bdy feeling is honey for the soul. i’m suffering of a peronality disorder and i can say a good nutrition and enough sport is a wonderful treatmant for so many diseases.
sincery rolf from germany
@rolf, Welcome to the Challenge! It’s great to get to know you, Rolf. Du bist hier sehr willkommen!
I wish you the very best for your Challenge
- Mary
P.S. Don’t forget to join the Challenge Forum (see link right at top of the page(
Thanks for letting me know about this! This is the time of year I normally start sliding into bad winter habits, so I’m excited about focusing on fitness instead.
I consider myself a five, and would be happy to stay there or just slightly improve with all that’s going on in my life right now.
My commitment is to improve my vegetarian diet (add more beans, lentils, etc.), walk 5x/week and do yoga 3x/week.
Thanks for starting this, Mary, and good luck, everyone!
@Jean Sarauer, Welcome to the Challenge! Yes, it can be hard to keep up fitness in winter. Part of us wants to curl up by the fire and hibernate…
I like your program, Jean. Sometimes maintenance is really the same as growth. What I mean is that if you are maintaining your fitness during a time when you’d normally lapse, then you’re actually improving. Am I actually making sense??
All the best for your challenge
– Mary
Hi Mary,
I’m a fortyfive year old translator (which involves sitting at my desk a lot) and mother of four daughters. I’m about 8 kilos overweight (I weigh about 73 kilos) and I estimate that I’m at stage 3 or 4 of your fitness-scale. I own a Wii-fit game with balanceboard (with yoga workouts, muscle workouts, aerobic workouts, and balance games which train the abs) and at Fridays I attend a class in a gym (but I don’t always go).
I’d like to join your challenge:
- lose 4 kilos
- do the Wii-fit programme each day
- cycle uphill once a day
- attend the Friday class at my gym.
Ghislaine
@Ghislaine, Welcome to the Challenge! It’s great to meet you here, Ghislaine. Your program sounds solid.
I wish you all the best for your Challenge
– Mary
this is great Mary! You certainly hit a soft spot in everybody here. I am joining but I will not lose a kilo a week because if i do so too quickly i put it back on right away (as I have done) but i will go back to the gym which i have enjoyed since last december on and off up to three times a week. I cant run because of my right heel but i can do the cross trainer, bike, weights etc in the gym so….. guys don’t knock the gym!!! If you have any problem with joints or other the gym is great as you can isolate muscles very easily and take a load of the joints.
thanks for the inspiration, will be there 1st thing tomorrow morning,
Uwe
@Uwe Grodd, Welcome to the Challenge, Uwe! Gym can be really useful and it’s great that you enjoy it. Remember the time when you used to do a lot of walking on the beach? That really built your fitness. But maybe your heel problem gets in the way at the moment.
I look forward to celebrating your progress
All the best for your Challenge
- Mary
Hi Mary,
Today I registered for an indoor triathlon. I’ve been working out since August but I’d like to get even fitter. I love the idea of a triathlon for some reason and this one is really manageable – 10 minutes of swimming in a lap pool, 30 minutes on cycling machine, 20 minutes on treadmill. You can really do it no matter your fitness level (unless you have a medical problem) because you can go as slowly as you need to! Thanks for the encouragement.
Alison Kerr
.-= Alison Kerr´s last blog ..What to do if you find a rat in your garden =-.
@Alison Kerr, Welcome to the Challenge! Indoor triathlon sounds great!
Wishing you all the best for your Challenge, Alison
- Mary
P.S. Don’t forget to register for the forum (link above in the navigation bar)
sigh… okay, I’m up for it:
workout 3 x a week
stretch 5 x a week
walk in my canyon 1x+ a week
continue eating well as I have the last 4 days
Plenty of water
Lots of gratitude… and keep my fingers crossed that this loses some weight… at my age I can’t count on that, but the working out is worth it regardless.
Thanks…
.-= Anne Wayman´s last blog ..Friday Fun For Freelance Writers =-.
@Anne Wayman, Welcome to the Challenge!
I love it that you’ve added ‘gratitude’ as part of your Challenge. Go for it, girl!
All the best for your Challenge, Anne
- Mary
I was up late last night writing about how I want to transform my life. I made an agreement with myself to exercise, at minimum, 20 minutes a day. So I make this agreement with you. I’m sure I’ll exercise more, but I wanted to have a true daily minimum that no matter how my day went, I could still keep my word to myself.
Katherine in CO
@Katherine, Welcome to the Challenge!
Yes, accountability is great. We need to be accountable to ourselves – and it helps if we have a group to be accountable too.
I thing every tiny bit of exercise helps.
All the best for your Challenge, Katherine
- Mary
Hi Mary … to answer your question:
1. The site is http://www.crossfit.com/ … on the main page you’ll see the latest Workout of the Day (a different workout is posted each day, with some days being rest days). But you should know that these are usually exceedingly hard, unless you’re at a fitness level of 9-10. I am not.
2. Instead, I will pick ones that sound interesting, or ones from the archives. Then I’ll scale them down to my level somehow: by doing fewer reps, or lighter weights, or fewer rounds, or just going at a slower pace. For most people reading this, you’re gonna need to scale the workouts down if you try it, or you’ll kill/injure yourself. Trust me.
3. If you look in the “Start Here” link, you’ll find not only explanations of the exercises and Workouts of the Day, but a link to the Brand X Scaled workouts … it’s a forum where they scale each day’s workout for different levels: http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
Crossfit isn’t for everyone. It’s intense. I do them because they challenge me in a variety of ways, and they’re short. I like the intensity, but I can only do a certain level of intensity or I’ll get hurt.
.-= Leo´s last blog ..Focus- My new book on simplicity in the age of distractions =-.
This is great and exactly what I need right now! My fitness level has improved alot over the last year! I would rate myself about a 5 1/2 but I still have a ways to go to get where I want to be.
My goal is to finally get back into running with the ultimate goal of finishing a complete triathlon next summer (I did a swim leg this year).
My other goal is to get better about healthy snacks – fruits and veggies!
Hopefully that will also mean some lost weight as well!
Jessica
.-= Jessica´s last blog ..Cades Upcoming Laser Treatment =-.
@Jessica, Welcome to the Challenge!
It looks like you’ve already come a far way with your fitness already. Your plan of doing the triathlon is awesome.
All the best for your Challenge
- mary
What a motivating post this is, Mary! I joined our brand new YMCA but haven’t been very regular, lately. When I first joined, the personal trainer told me to do cardio exercise at least 30 minutes each day and strength training three times a week. I learned what to do and how to do it…then got off track
Well, I’m pledging to do just that. Not sure how much weight I’ll lose but eight weeks will be a good test.
.-= CherylK´s last blog ..Gila Monster – Camera Critters 133 =-.
@CherylK, Welcome to the Challenger!
It’s easy to get off track. But it’s also easy to get back on track again.
I wish you all the best for your Challenge, Cheryl
- Mary
Hi Everyone, I’m so excited about the Challenge! Yesterday I needed to do some quick grocery shopping and headed towards the car. Then I remembered: ‘Ooops! The Challenge …’ So then i took the bike and pedaled hard out. Yeah!
P.S. Something strange has happened to the GLZ site – I can’t see all the comments. I’ll investigate. My apologies for the problem 8-(
I really needed to see a post like this today! I have been trying to keep a regular exercise routine via daily yoga and Kalor (like Zumba) classes every Saturday for a couple of months now. Unfortunately, I haven’t done yoga in a week and haven’t been to my latin dance/aerobics class in about a month.
As a result I am joining this challenge starting tonight! I wouldn’t say I am unhealthy however I am certainly not fit. And although I am not overweight I am most certainly out of shape. My goal is to have a daily exercise routine and live a healthier lifestyle.
.-= Amanda´s last blog ..Backtrack Travel Log- Brief Roman Travel Guide =-.
@Amanda, Welcome to the Challenge!
With your new motivation, I bet you’ll get back into shape really fast.
All the best for your Challenge, Amanda
- Mary
P.S. Dont’ forget to join the forum (see link in the navigation bar)
Mary:
I think I am going to commit like you Nd try to raise by a couple of levels. We will see what happens, but at least today and right now after reading this, I motivated. Thanks for the push in the right direction.
Great post. Thanks for the motivation and inspiration. After reading this post, I am more convinced than ever that I need to get into gear
@Sibyl- alternaview, Welcome to the Challenge!
Remember that even a little bit of exercise each day will put you on a good track. Just five minutes, Sibyl.
All the best for your Challenge
- Mary
Hi,
I am probably at level 4-5 fitness. In the past two months, I have lost about 10lbs and increased my cardio level at the YMCA. It is the same 10 lbs, I have lost possibly a dozen times prevously, so I really see how it needs to be lifestyle change and integration of new habits not just temporary change.
I will set a goal of losing another 10 lbs (to 180 lbs) by the end of the year/challenge and will do this by keeping on the healthier diet greatly reducing (virtually eliminating) white flour and sugar and going to the Y 3-4 times a week. I am fortunate because I actually do enjoy my time at the Y when I am there. It is the motivation and prioritization of going there that is the issue for me. Perhaps this post/challenge can help with that.
Allan
@Allan, Welcome to the Challenge!
I agree that sustainable habits is what we need to aim for. It’s good that you have experience with losing and gaining weight. I hope that this will be a real game changer for you, Allen.
All the best for your Challenge
- Mary
Hi Mary,
Great timing for this. Today, my tea teacher, who is in her mid seventies said she walks an hour every morning at 4:30am with her neighbor. Similar to your story, her neighbor is an 89 year old man! Boy, it put me to shame! So, I would like to join the challenge. I am probably a 4. Although I do yoga I lack aerobic exercise and have no muscle.
Yoga twice a week
toning video twice a week
walking twice a week
thanks for the motivation.
.-= Jenny Hones´s last blog ..Practical Feng Shui Solutions for Bed Placement =-.
@Jenny Hones, Welcome to the Challenge!
It’s great that you’re already doing yoga regularly. A bit of aerobic exercise and you’ll be well on the way to better fitness.
All the best for your Challenge, Jenny
- Mary
Hi Mary,
Okay, I’m in… although a bit scared that I’ll be setting myself up for not sticking to it.
I’m ready to be fit at fifty…
walking and weights on a daily basis
whittling down my waistline
getting rid of the jiggles in the wrong places
Once the snow falls I’ll be skiing every day so this is a great season warm-up.
thank you!
@Laurie, Welcome to the Challenge!
It’s normal to be nervous when joining a Challenge like this. I’m nervous too
All we need to do is to remember about the Challenge each day and just do even just a small bit of exercise.
All the best for your Challenge, Laurie
- mary
Lovely idea, this challenge. I’m on for it! I’d say I’m about a Level 5.5 to 6 in your fitness scale, but I need to get to ultra fit to keep the weight off. I have hormonal imbalance and that means it’s hard for me to keep the weight off. I re-started my old cycling regime again two weeks ago. I cycle at least 78km a week, do mixed martials arts at least once a week, and when I can, go offroad mountain-biking in the weekends. So let’s see where this gets me in 8 weeks’ time!
@Cynthia, Welcome to the Challenge!
Mixed Martial Arts? That’s cage fighting, right? I’m impressed…
Wishing you all the best for your Challenge, Cynthia
- Mary
Hi,
I’m game ! Here are my fitness goals:
- lose 4 kgs
- wake up at 4 and spend half an hour on yoga and another half of meditation
- Eat small meals every 2 hours
- Eat dinner by 8pm at the latest
- Drink adequate water everyday
- Play with my 3 year old every evening – excellent for my physical and mental fitness and hers too!!
@isha, Welcome to the Challenge!
Wake at 4? WOW! I look forward to seeing how you go with that. I love the fact that playing with your 3 year old is part of your exercise routine.
I wish you the best for your Challenge
- Mary
Count me in. In a former life I was a personal trainer, yoga and Pilates instructor, and team tennis player…and very fit. Since receiving a diagnosis of RA three years ago my world has changed dramatically, as has my fitness level. Your challenge came at a time when I am so ready to start focusing on what I can do rather than mourn what I can no longer do. In order to bring my state of fitness onto the radar screen I plan to do the following:
* Get more sleep.
* Drink more water.
* Pay closer attention to diet…focusing on anti-inflammatory foods.
* Walk a minimum of 30 minutes a day to start…
* 3 X weekly gentle yoga/Pilates to restore and maintain flexibility.
* Return to mindful breathing and meditation.
Thank you for the motivating butt kick, Mary!
@Peggy Sirk, Welcome to the Challenge!
I hope that you can make inroads against RA and boost your fitness.
All the best for your challenge
- Mary
PS if you read How to Fight Your Way Back to Health After a Bad Diagnosis you’ll see that I too suffer from RA.
Count me in…8 weeks gets us to the holidays!
@John Mucha, Welcome to the Challenge!
What do you propose to do in order to increase fitness, John?
All the best for your Challenge
- Mary
1. continue to increase running mileage from 20 miles/week to 30
2. begin light weight training
3. incorporate stretching into the daily routine
4. incorporate some cross training in addition to running (skating, biking, hiking)
Fantastic! I feel like I have friends to exercise with!
I am a lone walker. Other people are too busy or our free time does not meet up.
This is great, thank you.
I am Middle age and middle fitness.
I walk every day. I cycle with my husband, but he is only a fair weather weekend cyclist.
We also scuba dive.
My stamina is good, but my waist is growing!
Your challenge has motivated me to engage with pilates/yoga again and Leo’s post reminded me that I must remember my load bearing exercises…….being over 45 and coeliac i really should not have been overlookig this important part of maintaining my health.
Thank you for the wake up call
julie
@Julie, Welcome to the Challenge!
You sound so enthusiastic, Julie – it’s great! The forum is proving a great asset as we can all post whatever we do each day, as well a ask questions.
I hope you find that your fitness increases and your waistline tightens up during the 8 weeks.
All the best for your Challenge
- Mary
Great idea Mary! I am in as I’ve recently started exercising again and it makes me feel so much better! Mostly walking with a few short sprints in-between. I’m probably only a 4 right now – really want more endurance and muscle tone.
Thanks for helping so many get/stay motivated!
I’m planning on increasing my workout intensity and looking forward to other’s ideas that will be shared.
@tina, Welcome to the Challenge!
Walking with sprints? Sounds ideal. You obviously already have a good standard of fitness which makes things easier.
All the best for your Challenge, Tina
- Mary
Sounds like a great idea. Goals are helpful, and the added incentive of updating progress will help even more. Count me in. I’m probably about level 5 right now.
I turned 70 a couple months ago and started trying to up my walking about a year ago. I’m now up to 6 miles 3X/week—and I feel a whole lot better than I did a year ago. I eat reasonably well.
So, my goals are to:
1. Continue walking, upping it to 20 miles total each week. Log it for better tracking.
2. Start strength training. Aim for 3X/week, alternating with walking days, Start slow, with one new exercise each session. Build up to a good full session
3. Continue eating at least as well as I have, but start tracking it to strengthen the habit. I’m also a bit overweight, so I’ll aim to drop about 5 pounds.
4. Start meditating again, 15 minutes/day (I meditated years ago, but lost the habit).
@Taran, Welcome to the Challenge!
Your program sounds great.
All the best for your Challenge
- Mary
Hi Mary,
Count me in – this is a great idea. My goals:
1. Improve overall fitness (aerobic conditioning, stamina, strength)
2. Establish & maintain a regular routine of exercise (on Nu Step machine at home) & strength training (light weights and resistance bands)
3. Establish and maintain daily 15 min. meditation practice
4. Log exercise and meditation to keep me honest
5. I’d put my current fitness level at 2-3
@Eileen O’Shea, Welcome to the Challenge!
Great idea to practice exercise as well as meditation/
All the best for your Challenge, Eileen
- Mary
I’m in! Are you setting up a forum to track everyone’s progress?
I’m currently pretty fit with daily cycling and every-other-day plyo training. Would want to increase my times on may daily trip into work on my bike as well as maintain motivation to cycle thru the cold winter!
Awesome idea!
EL
@Eric, Welcome to the Challenge!
Just click on ‘forum’ in the navigation bar and register.
Yes, it’s not so easy to maintain fitness in winter. BTW, what’s plyo?
As to the forum. It’s all set up, ready for you to join
All the best for you Challenge
- Mary
@Mary Jaksch,
Plyometrics is a fast movement training for sports. http://en.wikipedia.org/wiki/Plyometrics.
I’ll go into the forum now, thanks Mary!
EL
Gosh, I’ve been sitting here for ages deciding what to write. I WANT to jump straight in and commit to something but I’m scared and procrastinating. I’m on a fitness level 2 and it terrifies me. I have had long term anxiety and panic attacks which means every time my heart raises I feel panicky – if that makes sense. Instead of feeling great that I’m exercising I feel terrified because it reminds me of feeling panicky and anxious. My heart races even when I walk up the stairs because I’m so out of condition. So I’m wondering how to break this pattern?
I want to say I’ll walk 1/2 mile a day or do 20 minutes on a walker I have at home (that’s great for when I’m feeling a bit overwhelmed and agoraphobic) but I’m just not sure how to achieve it and how to balance pushing myself without tipping myself over the edge.
Fortunately weight is not an issue and my diet / water intake is good, so I just need to get over the psychological hurdles. From reading your other post I’d say you are much more dynamic than me.
Any thoughts would be most welcome.
@Ria, Welcome to the Challenge!
This challenge may help you with your anxiety. Because it will reframe the way your mind thinks about a heightened pulse rate. A simple way to go is to reframe the experience of a higher pulse rate by saying something like this to yourself: “My heart is getting stronger”
It’s fantastic that you have no weight problems! I reckon the first part of your challenge will be to reframe the experience of feeling your heart beating strongly – so that you come to see that as positive. My suggestion would be to just do small bite-sized pieces of exercise, such as walking up one flight of stairs. Focus on reframing the experience.
All the best for you Challenge, Ria.
- Mary
@Mary Jaksch,
Thanks Mary; breaking it down into even smaller chunks and using a reframe makes me feel calmer; so it must be along the right lines – now to keep my perfectionist ‘ you’re not good enough’ voice out of the way while I achieve this!
Thanks for taking the time to comment and reach out …
I think I’d be around a 5 or 6 as I’m training for a small triathlon next week. But I don’t want to lose the level of fitness I’ve got to, so this is timely.
My goals
- lose 5kg
- go for a run at least 4 x per week
- go for a swim at least 1 x per week
- bike home from work at least 2 x per week
- be able to swim 10 x 50m laps freestyle (I’m still learning to swim so this would be a major accomplishment)
- run 10km non-stop
- run up our 3km hill
@Jenny, Welcome to the Challenge!
Your plan sounds awesome, Jenny.
It’s one thing to life fitness to a peak. But then the next challenge is to maintain it – which is what you seem to want to do.
All the best for you Challenge
- Mary
P.S Make sure you join the Challenge forum (see link in navigation bar above)
Hi Mary,
This is a great idea!! sometimes we all need a small push to keep us going. I consider myself relatively fit, I managed to lose all the extra kilos i had, but know I want to keep them off and not lose track of my excersise.
So my goals are:
1. do yoga tuesdays and thursdays
2. the days I do yoga, go to work on my bike.
3. Go to the gym Mondays, Wednesdays and Friday mornings. Also go at any time either saturday or sunday.
4. Eat more fruit and less desserts
@andreagarcia07, Welcome to the Challenge!
It looks like you are well on track already. You program sounds like it’s a good balance between flexibility, strength, and cardio.
All the best for you Challenge, Andrea
- Mary
Please join the forum (link is right above in the navigation bar)
I love this idea! Thank you!
I am a lap swimming, yoga practicing vegetarian-close-to-vagen. That puts me in pretty good shape [my doctor is thrilled]. I realize, though, that I need to be well-rounded in my health + fitness efforts so here are my goals [in addition to what I already do] :
– walk more [though winter is coming, so I might have to indoor track it]
– yoga every day [instead of 4 or 5] to stay limber + focused
– weights to maintain muscle
+
– will try to find a class [aerobics, perhaps] for th group dynamic + to work on coordination + following instructions
Thank you again!
@karen, Welcome to the Challenge!
Your program sounds great! I think the idea of joining a class for the cardio part of your exercise palette is a great idea.
All the best for your Challenge, Karen
Hi Mary
Great idea, I’m in.
A few months ago, I joined a rowing club, which has been great for my fitness. Myself and 8 others turn up twice a week, and get shouted at for an hour and a half by an overzealous cox. Luckily, it’s great fun too. I also ride my bike to work everyday, so I’m probably about a 5 on your fitness scale. Last week I agreed to do a half marathon in February. I haven’t done any running for about 4 years, so I need to build up my fitness for that.
My goals are:
Continue to cycle to work everyday
Continue with 2 weekly rowing sessions
Continue with 2 weekly indoor rowing sessions of 5k each
Build up to running 35miles per week by February
As I get fitter, I’ll team up the rowing with the running so that I have rest days.
I’m not too bothered about weight loss as that will come with the extra exercise.
@Kate, Welcome to the Challenge!
What you are already doing – and the running goals – sounds awesome.
All the best for your Challenge, Kate
- Mary
Please sign up for the forum (see link right above)
This sounds awesome Mary. I’m in! My focus for the next 8 weeks is adding 5-10lbs of muscle mass (actually started working on this 3 weeks ago so you’re timing is great). I am doing this through vegetarian/vegan eating (my standard diet) while doing high intensity weight workouts to failure 3x a week. I got the workout from Tim Ferriss.
Last month a group of buddies did crossfit so I can relate to Leo. I loved it!Most xfit gyms post their daily workout. My buddy in the Navy got me hooked on his gym’s site http://www.crossfitbethesda.com/. What I love about this one is everyday they give a workout option for doing it in a gym and also another “out of town” workout that’s all bodyweight exercise. Leo might like this one. I’m actually off to a run with with him in SF right now so we’ll throw some ideas around.
I love a good challenge!
Scott
.-= Scott Dinsmore´s last blog ..The Best 6 Free Tools for Speed Reading Anything 2-3x Faster Online =-.
@Scott Dinsmore, Welcome to the Challenge!
I had a look at the crossfit site and it looks interesting – especially the out-of-town option. I look forward to admiring your progress.
All the best for you Challenge
- Mary
Good day Scott,
I had seen, that you are following the guidelines, that Tim F. had followed. I assume, you are referring to the post on his blog, Geek to Freak. That is a well written article. I’ve been employing HIT for years, nothing compares! If it helps, monitor progress and consider 2x a week and then eventually less than that. I tell clients, “Keep getting stronger and all will fall into place.”
.-= Hudson´s last blog ..ABS – my new acronym =-.
hi there. I am joining in the experiment. I am 53 and will be checking in with my progress. I have joined the forums and I am inspired. I would like to lose 10 pounds in the next eight weeks and raise my fitness level from a 3 to a 4 . I have issues with my knees and I am kind of at a loss as to where to begin so I am starting with the 5 tibetan rites, as seen in the forums, and walking.
.-= marthabilski´s last blog ..Walk on the beach =-.
@marthabilski, Welcome to the Challenge!
It’s quite a challenge in itself to find ways to work around weak or damages areas of our body – and still have fun and get fit. I look forward to seeing how your plan of walking and 5 Tibetan rites works for you.
All the best for your Challenge, Martha
- Mary
I’m in. I’m in for the exercise… And I’m in for the experiment. On the scale given, I’m probably a 3 or 4, depending on the week. My life is just too sedentary and I work around the clock. In the next 2 months I want to focus on cooking my own meals vs. eating out. Also I want to walk at least 5 days a week. At the end of 2 months, I would like to be a solid five…and feel proud that I’ve stuck to something.
Good luck everyone! we can do this.
@Paula Walker, Welcome to the Challenge!
You sounds wonderfully determined! I’m enjoying using the Challenge as an experiment. This gets rid of the grimness that challenges can sometimes engender.
I look forward to tracking your progress (on the forum)
all the best for your Challenge, Paula
- Mary
I’m meaning to try the couch to 5k programe. It’s been a few months since my chronic neck pain. My neck is better. But I need to figure out to squeeze in some running time.
Thanks for the post.
@keshav Ram, Welcome to the Challenge! “Couch to 5km” sounds great!
All the best for your Challenge, Keshav
- Mary
I’d love to take part, if I’m not too late! I am in training for a bike ride up Mont Ventoux next May, in support of Alzheimer’s research. So far, training has been going great, but … winter is coming to Belgium, and it’s harder to get out on the bike (the days are shorter, the weather can be unpleasant, and motivation leaves something to be desired!). With that in mind, I’d like to aim for a solid training program that incorporates both indoor and outdoor (when possible) cycling. It would be great also to strengthen my upper body somehow (I’d be really interested to hear more about non-gym methods! I’m not fond of the gym either). I’m hoping not only to increase fitness, but also lose weight (there are at least 15kg more that I do NOT want to be dragging up the mountain next May!).
My goals for the end of the 8 weeks are:
- to have lost 5kg;
- to be getting on the bike five times a week (doesn’t matter whether inside or outside), for at least an hour at a time;
- to have significantly improved my upper body strength and tone.
I think I’m probably about 5 on the fitness scale – it would be nice to reach the end of the 8 weeks closer to a 7!
Camilla
@Camilla, Welcome to the Challenge!
You’re definitely not too late to join. People can join at any time.
It sounds like a good idea to try out an exercise mix so that you can work around the weather. I look forward to tracking your progress.
All the best for you Challenge
- Mary
Hey, I improved my fintess levels 360 degrees three months ago – from doing NOTHING and being a smoker to NO smoking plus yoga at least three times a week and pilates twice a week. I have fybromylagia (under control with no meds) so didnt think i should do much but i cant believe how this has all helped enormously and i am now so flexible!
I have now signed up to do a 5km run at the end of Nov as i am so lazy from a cardio perspective.
So goal – to lose 3kgs (I have lost 6 in 3 months) and to RUN at elast 3 of the 5 kms (and walk what i cant run).
Nici
@Nici, Welcome to the Challenge!
Your story is amazing! You have already done so well, Nici.
I hope this Challenge will help you make further gains.
All the best for your Challenge
- Mary
Okay Mary, count me in!
When I first saw this post come out, I was a little hesitant to jump in. Perhaps it’s because I thought, I just don’t have time to make the commitment. How silly is that? After some thought and reading all of the other encouraging comments, I realized that it really is time for me to crank it up a notch or two. I’ve been coasting by in the medium to cracking fit range for years…always telling myself, next month I’m really going to kick it into high gear. Back in college, my roommate and I would watch GI Jane every couple of months to get ourselves pumped up…that’s going to be us! Well, here I am years later and I still can’t do one-armed pushups.
So why not now? With you and all the other amazing people here to hold me accountable, I just might be able to make it happen.
I found an awesome workout on women’s health that doesn’t require any equipment at all to get a full body workout. So here’s the plan:
At a MINIMUM, I will do:
Women’s health workout 2x a week
Yoga class 2x a week
Running 2x a week
GI Jane, here I come!
.-= Adrienne´s last blog ..The 9th Principle- Let It Go =-.
@Adrienne, Welcome to the Challenge!
I smiled as I read your comment, GI Jane
Could you please share the link to the woman’s workout fitness program? As to commitment, I’m finding that the Challenge keeps my focus on exercise alive. On the forum we have a daily thread where you can share what you did today. Some people do hard workouts, others find ‘functional fitness’ in their jobs, for example in cleaning or walking the the grocery, or getting out to the lift and walking up the stairs for the last story or so.
All the best for your Challenge
- mary
P.S. I’m super impressed by your one-arm pushups 8-0
Hi, found this site via Zen Habits today. I look forward to reading more of your posts.
I like this challenge idea … I am probably a 6 on your fitness scale, but would like to move towards an 8 by losing 10 lbs and being able to run farther.
Right now I run/walk in 2 min intervals doing about three 3-mile run/walks a week. I want to bump that up to run 8 mins and walk 2 mins. I’m signed up for a 5K in both Nov and Dec, so this challenge will give me additional motivation to help make it happen. Thanks!
@Janet Oberholtzer, Welcome to the Challenge!
It’s great to see that you are already on track for good fitness. All you need to do is to pull it up a notch.
all the best for you Challenge
- Mary
Count me in! I used to be very active, but I haven’t been in a while. It’s time to cut the excuses and get going again. My goals for the 8 weeks are:
- Lose 2 pounds per week
- Do 30 minutes of cardio per day
- Lift weights 3 times per week
- Go back to my former healthy eating plan
I applaud your idea and look forward to joining the group.
-Eve
@Eve B, Welcome to the Challenge!
Yes, cutting the excuses is a great start. Luckily moving towards better fitness in a group is totally inspiring and much easier than doing it along. The wave seems to carry us along…
The Challenge forum is pumping! Please join it.
All the best for you Challenge
– mary
this 8 week challenge comes at the right time. i know that in 8 weeks time I won’t be able to get back to the shape i was while I was apart of the Marine Corps, but I’ll be closer than I am now.
I plan on using kettlebells again, at least three times a week and alternating days with body weight exercises. I also want to focus more on eating better and snacking on fruits and vegetables instead of chips and pastries. 8 pounds to lose is my goal. If I don’t do something now, it’ll be a long time before I even think about it and it’s about time I challenge myself.
@Stan Furch, Welcome to the Challenge!
It sounds like you have a good body-memory of being top fit. That’s a great help! Yes, the questions is: “If not now, when?” I’m delighted that you are resolved to get back on track. You’ll find the forum very helpful because there are people there, like Leo Babauta, who are happy to answer questions and be supportive.
All the best for your Challenge
- Mary
Due to a shoulder injury, I have fallen off of my workout schedule for the last four months. Now it is time to get back on track. Also, I’ve recently started running again after a 5 year break. Here are my goals:
*Lift weights 2-3 x per week
*Run 3 x per week, including a long run (get in shape for half marathon in early 2011)
*Walk dog (45 minutes) at least 3 x per week.
*Lose 5 lbs.
Thanks for the motivation! What a great idea! Sara
@Sara, Welcome to the Challenge!
Injuries can really set us back. I’m happy that you are resolved to get your fitness back up again. You’ll feel happier – and make your dog happy too
All the best for your Challenge
- Mary
I’ve been looking for ways to motivate myself and start a workout that I can keep at. I’d like to lose about 7 kilos, but more importantly I want to increase fitness and stamina.
I don’t want to go to the gym, but have found that working out on my own is very hard. But this group challenge might be just the way to push myself out of bed in the morning… Thanks.
I plan to:
Run 3 times a week (20-30 minutes)
Do yoga twice a week
@Pujitha, Welcome to the Challenge!
It can be hard to do exercise just by yourself. I must admit, I’m not good at that either. But I’m finding it easy to focus on exercise as part of the Challenge group. I’m sure you’ll find that too. Make sure you join the Forum for extra support.
All the best for your Challenge
- Mary
I’ve started a two part exercise program to lose weight and increase my activity. I am doing Crossfit/HIIT training in the mornings and running approximately 3-4 miles in the evenings to work on my fitness level.
I am looking to lose about 15 pounds, but this is simply a beginning to a new me.
I am about a 6 on the scale, but the inspiration of a 10.
In short, I only have 3 habits to implement:
1. Start and maintain a daily exercise regimen.
2. Reduce distractions that prohibit me from exercising.
3. Develop a positive outlook on fitness.
@Gerard Gustilo, Welcome to the Challenge!
I like the way you’re narrowed it down to 3 habits. That makes it much easier because you have a sharp understanding of the journey. i look forward to celebrating the ‘new you’!
All the best for your Challenge
- Mary
Hi Mary,
This is great! I’m actually halfway through a training regimen to prepare for a marathon 6 weeks from now. While I don’t have any weight metric to pursue(as I reached my optimum weight a year ago), I do have a goal of finishing the marathon as close to 3:10 as possible. Aside from that, weekly goals would be:
1. Train 6 days a week
2. Stay injury-free
3. Miss as few workouts as possible
It’s great that you put this challenge out there. Good luck to you and everyone with their goals!
.-= Marvin´s last blog ..Aid Stations And How Your Life Depends On Them =-.
@Marvin, Welcome to the Challenge!
It’s quite a difficult balance to pull up fitness, and, at the same time, to prevent injuries. I look forward to tracking your progress.
All the best for your Challenge, Marvin
- Mary
I’m moderately fit. I’m half-way through the ACE Group Fitness Instructor class. I want to increase my fitness level to be a more effective instructor. I plan to:
Eat more fresh fruit and vegs
Cut down to 2cups of coffee per day
Start back practicing Yoga 3X per week
Continue biking/walking/jogging 5-6X per week
Drop 2dress sizes (no certain amount of pounds)
Get 8hours of sleep per night
Take time to something FUN at least 1X per week
@karamelkiss, Welcome to the Challenge!
What a good idea to have a ‘fun’ component to your exercise practice.
All the best for Your Challenge
- Mary
P.S. Make sure you join the Forum – Leo Babauta has written some great stuff there about making exercise fun.
I’m in!
Hovering somewhere between 3 and 4. I started a 9 week couch to 5k running program 4 weeks ago and go running 3 times per week. I’ve also been walking everyday. Just trying to make it a consistent habit like brushing my teeth.
@Loi Laing,
Welcome to the Challenge!
Ah yes – making exercise a habit ‘like brushing the teeth’ is a great aspiration. Thanks for the thought.
All the best for your Challenge
- Mary
I made it Mary! I completed the Couch to 5K program and haven’t stopped running!
Thank you!!!
I’m guessing I’m flab to moderately fit.
Here are the things i want to do
(1) do all the runs on the LR half marathon training schedule
(2) complete the half marathon in a faster time than last year. (I walked most of it)
(3) start the 100 push up challenge
(4) start the 100 sit up challenge
(5) hopefully I’ll lose 10 pounds by doing these things
.-= Melissa´s last blog ..Halloween music =-.
@Melissa, Welcome to the Challenge!
Wow! That’s sounds like a challenging program. Especially the 100 pushups…
All best wishes for your Challenge
- Mary
@Mary Jaksch,
Oh no. It’s from here http://www.hundredpushups.com/ You take a fitness test and then go up incrementally from there.
Same with the 100 (oops) 200 situp challenge http://www.twohundredsitups.com/
.-= Melissa´s last blog ..Halloween music =-.
Hi Mary, I might be a little late, but I would like to join in the 8 week challenge! I moved up to Auckland temporarily for work, and in the last few weeks my fitness regime (2*1 hour walks and 1 hour Ashtanga yoga session) has gone out the window! However, I walked up and down the 130 steps leading to my old house about 50 times last week, so that must count for something .
I think I am about a 4 or 5 on the fitness scale, and would like to get to a 6 or 7. Over the next 8 weeks I would like to:
- eliminate caffeinated beverages
- eat more fruit and vegetables
- eat less chocolate
- 45 to 60 minutes of brisk walking 5 times a week (including some hills)
- re-establish my yoga practice, and try to do a little every day
@Jane, Welcome to the Challenge!
It’s never too late, Jane
Your program looks lovely.
All the best for your Challenge
- Mary
P.S. Don’t forget to join the Forum (link right above in the navigation bar)
Hello this is Mathilde from France, I enjoy this blog very much, but I have never written anything in a forum. I hope it works. I join the now 7-week challenge, which is just what I need to be more motivated. I’ve tried to lose 3 kilos over the last 8 months and only succeeded in not taking more weight. Over the next seven weeks I’d like to:
- stop eating like crazy in the evening because of stress and long time habit
- walk 30 minutes 3 times a week
- run 30 minutes once a week
- go to my rock dance lesson 45 minutes every monday evening
- practice simple breathing meditation ten minutes every day
In order to lose these three kilos, feel younger and fitter, and be proud of me. I want to prove to myself that things are still possible although I turned 40.
This is not too challenging but just realistic with my job and three kids.
Thank you for this challenge
Mathilde
@mathilde, Welcome to the Challenge!
Your program sounds great! You’ve got a lovely mix of fun exercise.
All the best for your Challenge, Mathilde
- Mary
@mathilde,
“- stop eating like crazy in the evening because of stress and long time habit”
Me, too. Well said. I am looking forward to discovering what I do about this. I know if I stay away from breads, starchy foods and sugars I have less cravings. But the end of the day/stress/habit is strong.
Best of luck in achieving your goals!
Scott
@scott,Welcome to the Challenge!
It’s often in the evenings that we feel exhausted and stressed. And each one of us has created (mostly unwholesome) habits in order to cope with exhaustion. I’ve found that exercise is the easiest way out of exhaustion – although I feel I”m too tired to do anything. When I actually get going and exercise, I feel energized again.
all the best with your Challenge, Scott
- Mary
@Mary Jaksch, I have added that to my list of goals. Thank you.
Thank you it’s so motivating to have answers. It’s now evening for me… I’ve had a tuna salad for dinner, a fruit and… two pieces of dark chocolate. I’m going to brush my teeth right now, thus I will eat nothing more. I should also reduce TV watching in the evening…. Have a nice day!
How wonderful I just measured my waist and saw a couple of centimetres had crept on, so this is wonderful. I would put myself at 6
I want to release 5 kilos by Xmas and I will….
1. do 6 days a week- 5 Tibetans- currently doing 5x 9- build to 5 x 21
2. walk for 40 mins at the beach 6 days a week, followed by swim and stretches
3. cut the carbs after 3 pm
4. Take time away from computer to meditate and 5 days a week do some abs on a ball
5. Create a clarity list of how I want to be and feel- and create a desire list to be read daily
Thanks Mary, great idea
.-= Suzie Cheel´s last blog ..Be Inspired- Be Bold =-.
@Suzie Cheel, Welcome to the Challenge!
I love your idea of creating a ‘clarity list’ and a ‘desire list. Maybe you could say more about that in the forum?
All the best for your Challenge
- Mary
Will do Mary- it is part of my Love of allowing coaching program- I will share a link to the exercise in the forum
thanks for the welcome
.-= Suzie Cheel´s last blog ..Be Inspired- Be Bold =-.
Good plan – think I’m somewhere in the middle at the moment! I did run a half marathon earlier this year, but it was painful and quite slow so I’d love to up my game through better fitness and that 6-pack is still an un-achieved but desirable attribute!
My plan will include bodyweight strength training to build lean body mass that burns more calories and running/jogging 3 times a week to include a long run, a short fast run and intervals. The problem is it’s dark outside before and after work and I have a young family so finding time will be the difficulty, not the motivation!
Good luck everyone!
Greetings,
Thank you for a good challenge and having us set specific goals. I’m roughly a level 3-4 currently. In the last six years I’ve gained roughly 40 pounds…ugh. I worked at a desk for five years, the last three being from home. I’ve not worked for nearly a year now. so I’ve been a slug. It is time to feel like myself again! My goals are these:
Walk or dance at least three times a week (started my pedometer two days ago).
Lose at least 10 pounds.
Take my multivitamin every day (not quite ‘fitness’ but still important).
Get my fruits/veggies and cut out all the sweets (my weakness/addiction).
Sleep the same seven hours every night (for good health and to implement a routine).
Thanks again!
Hello!
After one week…
I have lost 1 kilo in a week, just by eating less in the evening. But I haven’t reached my goals in terms of exercise: I’ve walked several times 15 or 30 minutes but I didn’t run. Seems to challenging to me right now. And I meditated only once, but I had several 10-minute gym sessions instead… I keep on.
What about you all?
@Mathilde, Hey Mathilde, come and join us in the forum. We’re each writing a daily comment in the forum to tell everyone what we did that day. It’s awesome!
Hi Mary
Could I join you all on the fitness challenge? In the past I have had a tendency to paddle my own canoe (nearly always upstream or against the current) but think that joining a group would help.
The aims would be:
• to shed 4 or 5 kilos initially, then some more
• to improve my general shape, especially round the middle and eat less sugar and butter
• to move from the fairly-fit-with-evening-collapse category into the fairly-fit-with-evening- energy category, maybe from 5.5 to 7 or more.
I like cycling and walking and enjoy doing them alone but would also like to find a nice place to swim, someone to swim with and to have a gentle game of badminton now and then, which I haven´t done for about 24 years. Yoga and meditation would also be a good idea, probably for next year – want to consolidate on the cycle, walk, swim first. My knees are not as young as they used to be and they would appreciate less ballast to transport and more muscle tone to do it with before I try a dance class eventually. Thinking about it, there are a lot of fun things to look forward to.
.-= Jenny Sayell´s last blog ..Famous linguists 1 =-.
@Jenny Sayell, Welcome to the Challenge! No worries about joining late. It’s never too late to improve fitness
Jump into the big Challenge canoe, join the forum (click on the link in the navigation bar) and let us know how you’re going.
I’m finding it sooo much easier to push myself, knowing the support of the Challenge group is urging me forward!
All the best for your Challenge!
- Mary
I see, that most are attempting to lose weight/fat for this challenge. I’d like to gain. I’m 5’10″, 41 yrs young and about 180, body fat is 7-8%.
I’d like to be 185 at 5% BF. It will take the rest of 2010 to obtain this. Then hopefully I’ll be off to Germany for a few weeks and can splurge.
I’m basically vegetarian; eggs, fruit and greens, some rice and yams; like a bodybuilder. (without the chemicals)
I’ve been employing the high intensity methods of Arthur Jones of Nautilus and bodybuilder Mike Mentzer over the years and have reduced training over time to once every 5-7 days with the occasional 2-3 weeks off all exercise. No workout takes more than 15 minutes.
Nothing works like a 2-3 week break after weeks of hard training.
To meet this challenge of 5% (or less?) I’ll have to put the brakes on in terms of calories and eat the same, just less and deal with it.
.-= Hudson´s last blog ..ABS – my new acronym =-.
Hey Mary,
I want to join.
My fit number would be a 4. I’m naturally athletic, but I’ve been inconsistent for the last 3 or 4 months.
My exercise goal:
Consistently go the gym to swim, Zumba dance, play racquetball and basketball.
My eating goal:
To eat more fruits and veggies, than snacks and junk. Eat meat and protein supplements to stay full and so I can regain muscle.
I agree with you on if the exercise isn’t fun, you won’t stay at it. There is only so much you can force yourself to do before you give up on it because it isn’t fun. I’m going to make my getting fit fun and see how that goes.
Happy New Year everyone!
Hi Mary
Thank you for the invitation. I need more accountability in this area of my life. So this forum is great. I am an active boomer super interested in wellness, fitness and physical activity and the results it gives. But no matter my current level of activity, my body does not seem to change.
My goals would be:
1) implement a fitness practice of 6 hours (or more) per week
2) incorporate weight training as part of this practice
3) reduce salty snacks
Does anyone else find that their activity level is not yielding results?
The best to fellow participants
Hi Mary As one of my goals for the year is to lose 10 kg and increase my fitness I am very grateful for the opportunity to join this group. I consider my self of medium fitness but my staying power is not great and I am a generally a low energy person, so I am also keen to use my increase in fitness to boost my energy output and achieve in more ares of my life
.-= Diane´s last blog ..Home =-.
Hi Mary,
I just found your blog through the A-1 Blogging Club, and I’m excited to take your challenge. Over the last two years, I’ve lost 65 pounds and reversed my Type II diabetes. I’d consider myself in the medium fit range and want to move into the cracking fit range.
I’m starting a fitness challenge at my local YMCA tomorrow, mainly because I want to take a team approach as I move to the next level. In addition to the fitness challenge, which lasts ten weeks, I’m planning to:
Have three sessions with a personal trainer who is working with me to get ready to run my first marathon in October of 2011.
Continue to reduce body fat and gain muscle.
Be more faithful to my vegan diet.
Is it too late to join this challenge? My struggle is that I was ultra fit, a very competative runner then cyclist. But now, as a single mother and full time senior manager in a busy environment, I have realised I cannot compete like I used to. Its very hard for me to stay fit for the sake of it, and I lose motivation when I don’t have a goal. Due to my single mother status (no support from the Dad what so ever) I have to find new ways of exercising. I can’t just jump on the bike like I used to. Part of my solution is swimming. My daughter comes to the pool with me, swims for a while, then plays while I swim. It works – but because swimmign was never my “thing” its hard to gain momentum. A challenge would be great!
Catherine´s last [type] ..A few weeks of silence