Exercise does more than strengthen your body.

Do it regularly to fortify your mind,

your memory,

and your inner peace.

Learn the benefits of exercise and commit to a plan.

~Bill Phillips

exercise_some_motivation_required.jpg

Please posty our Action Step #2 once you have completed it.

Be sure to click on the EXERCISE tab at the top of your profile page.

You will find some wonderful stuff that Bill has provided for us including:

** Exercise Videos

** Exercise Articles

** Worksheets for logging our exercise

Feel free to create a link or copy your assignment back to the main thread.

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1.Increase my metabolism for greater weight loss.
2.Strengthen my core muscles so I will not injure myself and have greater stability. and endurance.
3.Exercise will increase my flexibility and strength.

The Right Dosage
Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1.I am going to do a minimum of 3 HIIT aerobic interval workouts a week for 25 minutes. Three days a week I will do core workouts and strength training for a minimum of 30 minutes each.

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
1.Our fearbuster group is working together on our steps. I can share my commitment and progress on our threads.
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1.Other fearbuster members who are also on this journey.

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1. Healthy and sustainable weight management.
2. Stress and anxiety reduced.
3. Increased energy.

Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
I will exercise 6 days a week. I will continue to use the P90X workouts (1 hour)and alternate that with cardio exercises like running, bike riding or stair stepping (40-60 min). Total exercise time will be approximately 5-5.5 hours per week.

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
My husband and my T.com group.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
My husband, Cindy & Kari.

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1. I will experience a greater mental acuity and mental sharpness. 2. I will be more engaged in life and more enthusiastic about learning and spending time with people. 3. I will have a stronger heart and will therefore have less stress worrying about possible degeneration.

Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1. I will exercise for 3 hours a week. I will do 20 minutes of cardio every other day and 40 minutes of weight training 40 mins a day three times a week.

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
1. Members of the transformation group I am apart of.
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1. My friends, members of the transformation group I am apart of.
Exercise is good medicine. It’s a healthy prescription which can help you improve the condition of your mind and body. And it’s something that can benefit everyone: men, women and children alike. It will help you form a solid foundation of well-being and give you the mental energy and clarity to complete the challenging assignments and action steps ahead. The sooner you begin, the sooner you will enjoy the many benefits.

Action Step

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1. Increase my ability to do things without being out of breath.
2. Build muscle to help support my body better.
3. Gain the ability to do various activities in life easier.

The Right Dosage

Action Step

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

1. I am going to do at least 30 minutes of cardio using the 5/25 routine and do 40 minutes of strength training using the Body For Life routine.

Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1. The FearBusters group here on T.com.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1. Other members in the Fearbusters group.

Based on the scientific evidence presented in this chapter, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1 - Healthy and sustainable weight management
2 - Enhanced self-esteem and stress-coping skills
3 - Reduced aches and pains

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
- I will exercise for a total of 3 hours per week. I'm going to ensure I get a minimum of 1/2 hour of activity per day, 6 days per week - this activity may be gentle on some days, more intense on others, but I will ensure that I get moving 5 days per week.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
- my sister Christine, and the Fearbuster's Group on t.com

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is...
- my sister Christine, and members of the Fearbuster's Group

Action Steps Week 2

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) The benefit of the feeling of accomplishment. Feeling good after working out knowing that I am doing something that will keep me healthy.

2) The benefit of mental well being. While working out I am able to focus on me and me alone. My stressors go away and I am able to produce positive energy which puts me in a very happy place.

3) The benefit of becoming fit, making my body a well oiled machine to which it will be able to withstand sickness and stay strong to make me stronger in my later years.

Action Step:

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:


1) I will be making a huge amount of time for my exercise because I have the time to put in. I will be working out 6 days a week. Total hours set aside will be 24 hours. Yes, it seems a lot but 1 hour in the mornings and 2 to 3 hrs. at night. I will do walking every morning for 1 hr. Throughout the week I will do weights 6 days alternating different body parts each day as to not overload any one section. 3 Days a week I will be doing aerobic Kickboxing classes to get my HIIT. I also plan to do Pilates and Yoga for my total body strengthening and limbering 3 times a week.


Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1) My trainer, Roger. He is helping me with my workouts and my nutrition to keep me from overdoing it or not doing enough. I can also share with my group my accountability of my daily routine.

2) My friend Greg from work, he is trying to lose weight and get healthy also. But he is one that needs consistent coaching and encouragement. I can also offer support to my group on Tcom.


Bobby

A~2 Exercise Rx
Action Step
Based on the scientific evidence presented in this chapter, three specific exercise benefits that I am now holding the intention of personally experiencing are:
1) By exercising I am supporting the prevention of disease and bacterial infections.
2) By exercising I will build bone mass and increase my metabolic rate.
3) By exercising I relieve symptoms of depression and anxiety.　
The amount of time I will make available for exercise each week throughout this 18-week Transformation journey is:
A minimal of 6 hrs. per week.
My plan is M-W-F ~ 40 minutes of BFL followed by a 20 minute walk
T- Th- Sat ~ Aerobics, rotating between swimming, biking, walking,
and/or stair climbing.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions are:
1) Brandy
2) Also my group members in Mellie’s Crew　
Someone I can offer support, encouragement and friendly accountability to throughout this 18 week program are:
1) Brandy and/or anyone open to encouragement
2) Group members
　

Exercise is Good Medicine

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) I will experience a release of stress and tension through exercise
2) I will increase my stamina and build muscle
3) I will release stored fat and have more energy

The Right Dosage

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

I will exercise for 5 hours a week during the next 18 weeks. I will do body toning for 45 minutes - 2x a week, plymetrics for 60 minutes - 2X a week and Chair Yoga for 60 minutes - 2X a week.

You’re Not Alone

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1) Every person in my group

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1) The people in Fearbusters , the people around me and Ro.

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now
holding the intention of personally experiencing are:

1. Healthy and sustainable weight management.
2. Improve mood and beat depression, gain more energy!

3. Reshape my body by losing fat and gaining lean muscle.

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

1. I will exercise 6 days a week including jogging 3 times a week (training for 1/2 marathon). I will listen to my
body and incorporate cross training as needed with swimming, elliptical, etc. I will also lift weights 3 days a

week.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me
accountable to my goals and intentions is:

1. My husband and the T.com AP's.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1. T.com group and my husband.

Step 2: Exercise RX
Exercise is Good Medicine

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1. Good mood and more energy to do all the things I want to do.
2. Keep my cholesterol down and reverse my osteoporosis diagnosis.
3. Maintain my weight loss and lose 7 more pounds.

The Right Dosage

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1. I will exercise 5 - 6 times a week, 25 minutes each time. I will do three intense cardio sessions either on the treadmill or outside, for a total of 75 minutes; and 2 - 3 weight training sessions of 25 minutes each.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1. I will be accountable to my AP, Marilyn and also to my hubby.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1. My AP Marilyn, also a new member of the community, Nancy, who lives in my town.

Action Step:

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

Strengthening my core to help reduce back injuries.
Increase my energy and help me maintain a balanced and jovial mood.
Discovering my personal physical potential.

Action Step:

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

I will exercise for a total of 5 + hours per week. I will strive to get 2 hour-long Spin classes in per week, plus my hour-long Boot Camp class. In addition to that, I will get (3) 30-45 minute Kettlebell sessions in and (1 to 2) 30-45 min visit to the gym (stairmaster, elliptical, arc trainer, etc.)

Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

My AP, my teamies in the Fearbusters group, Bit, Tavia, etc.
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
My AP and teamies in the Fearbusters group, mom, pops, Tavia, etc.

Nice work on these assignments everyone!!! Hugs - Sandy

Action Step:

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

1. I will exercise for a total of 2.5+ hours weekly. I'm going to do 5 days of circuit training at Curves, and bowling

1 day a week.

Action Step

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me
accountable to my goals and intentions is:

1. Anna, my AP

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1. My husband.

# 2 Exercise

Action Step
Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now
holding the intention of personally experiencing are:
1. being able to breathe deeper...using that oxygen proficiently
2. to avoid diseases
3. increased vitality and joy for life...everyday

Action Step:
The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:
1. Exercise schedule
M- 25 min HIIT T- off W- UBWO Th- 25 min HIIT F- off S- LBWO S- 25 min HIIT
I still need to come up with a back up plan in case this doesn’t always work

Action Step
Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me
accountable to my goals and intentions is:
1. My AP Carma
Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1. Carma, Fearbusters and T.com community

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:


1. Exercise helps with a positive attitude, better mood and more energy
2. Exercise reduces aches and pains and helps prevent illness
3. Exercise helps increase metabolism, which makes it easier to maintain a healthy body weight


The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:


1. I will exercise 5 to 6 times intensely a week for at least an hour. It will consist of a balance of strength, agility training and cardio, which will include, lifting weights, boot camp, cycling, racquetball, tennis, volleyball, and various other sports.

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:
1. My wife Lisa, or members of my groups

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:
1. My wife, and my friends in the community

Week two - Exercise RX
Three benefits that I am now holding the intention of personally experiencing are:
1. Optimism and a positive mindset
2. Resolving negativity and anxiety
3. Enhancing self esteem

Amount of time I will make available for exercise each week throughout the 18 weeks:
3 hours a week - three days of 5/25 (+5) of aerobic and three days of 5/25 (+5 core) of weight training

Somebody I share my week plan with so they can keep my accountable:
1. God
2. David
3. KC

Somebody I can support
1. David
2. KC

As my main focus of this round is mindset, I'm doing the exercise for only the mental benefits - positive mindset and optimism. I'm not concered with losing weight or becoming tone. This round is only for positive thinking.

DID ANYONE ELSE CLICK ON 'SIGN UP' FOR THIS CHALLENGE???? I just somehow got to that page from an email, and clicked on it. I thought I already was by clicking on 'going' on the FB page. NO?? Now I'm thinking it will look like I started today. I kept asking people if we had to 'sign up' or what ever, and heard we didn't have to. Confused now. and when I click on a confused face on smiles why doesn't it show?? :-/
Thx
:-Diane

Ok, I get it. After I click reply it shows. lol mannnnn

Exercise is Good Medicine

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) I will experience a release of stress and tension through exercise
2) I will increase my stamina and build muscle
3) I will release stored fat and have more energy

The Right Dosage

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

This one is harder this time through. I no longer have access to a gym or the YMCA. We can no longer afford to pay for a membership. Since I stopped going to the gym, I have been walking which along with causing many blisters has aggravated the Plantar fasciitis in my right foot. I keep trying to walk and then I remembered that one aspect of my goals is to take care of myself.

I have realized that choosing to walk and cause more pain and inflammation is NOT taking care of myself. It is abusing myself. Since I cannot shed 160 pounds overnight, I have to read up, see what else I can do at home with what I have available to me that will help ease it and rethink my exercise to allow for it to heal.

I will find a non weight bearing form of exercise that I will do 3 times a week for 30 minutes.

You’re Not Alone

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1) Every person in my group, my AP and Russ.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1) My AP, The people in Fearbusters , the people on T-Com and everyone I encounter.

Based on the scientific evidence presented in Chapter 2 of the book, three specific exercise benefits that I am now holding the intention of personally experiencing are:

1) I will experience functional fitness to be able to do what I need to or like to do
2) I will be flexible and strong
3) I will improve my posture

The amount of time I will make available for exercise each week throughout this 18-week transformation journey is:

I want to do Classical Stretch 5 times a week
I will do HIIT for 25 minutes 4 times a week
I want to do weight bearing exercise 3 times a wee

Someone I can share my exercise plan with at the beginning of each week so he or she can help keep me accountable to my goals and intentions is:

1) Everyone here.

Someone I can offer support, encouragement and friendly accountability to throughout this 18-week program is:

1) Everyone here.