Quote:

Originally Posted by miamiellington Good morning everyone, think I just wrote on the wrong thread! Ah ..... well just about to get my workout gear on and head for the treadmill in the house. I have to start somewhere. Love to you all have an amazing day. Suzi

Good Morning Suzi!! You wrote in the correct thread. I moved Mark's thread for Step one over to the Step one thread. He's learning ::wink!!:: Hope you have an awesome workout sweetie!! Make those fat cells cry honey!! Time for some eviction notices to be served!! WAY TO BE INSPIRING!!

Quote:

Originally Posted by CousinMark My assignment one answers

Are found in the STEP ONE: Base of the Summit Thread

Monday – January 3, 2010 Exercise Accountability:

In Sequence of Exercise as it took place:
Leg Press Machine (Slide weighs in 45lbs w/o plates):
2 sets of 50 reps @ 135 lbs
2 sets of 50 reps @ 185 lbs

Leg Curl Machine:
2 sets of 50 reps @ 70 lbs

Leg Press Machine (Slide weighs in 45lbs w/o plates):
2 sets of 50 reps @ 160 lbs

Floor Work w/Mat:
Hips (lift leg out to your side while on hands and knees)
Glutes (kick back as if to do butt busters)
2 sets of 50 reps / each leg

Leg Extension Machine:
1 set 25 reps @ 50lbs
1 set 25 reps @ 70 lbs
1 set 25 reps @ 90 lbs
1 set 25 reps @ 120 lbs
1 set 50 reps @ 60 lbs
1 set 50 reps @ 90lbs

UBWO:
Bicep Curls with Cable & Straight Bar
1 set 40 reps @ 35lbs

Should Press Overhead with Cable & Straight Bar
1 set 40 reps @ 35 lbs

Bicep Curls with Cable & Straight Bar
1 set 40 reps @ 35lbs

Should Press Overhead with Cable & Straight Bar
1 set 40 reps @ 35 lbs

Close Out Exercise:
Leg Extension Machine:
1 set 50 reps @ 120 lbs

Wow Kellim, you are on fire! Great workout luv. Thanks for the early morning wake up message!

So far:

Got up WIN
30 mins treadmill WIN
Meal 1: Rightlight Protein Shake WIN

SO FAR SO GOOD.... I will blog later and post it .....love yo uall....LEAH

Here is my blog that I promised

http://www.transformation.com/blogs/post/add/

Have a happy STRONG DAY!!!!

Hi everyone ... I'm home sick from work today. They asked for a doctor's note which leads me to believe they think I'm abusing sick leave but I have gotten a doctor's note every flippin' time I was sick in 2010 so I don't know what the issue is. Grr. I think everyone there knows I take 2 meds which suppress my immune system.

Yesterday I wasn't able to keep down any food (just water and one plain Jane shake) so today I tried my EFL strawberry cheesecake I was supposed to have last night. So far, so good. It tasted really good too. That's all I've eaten today. I'm not going to take any risks because I was soooooooo sick yesterday. I will keep things very light today and see how things go. Yesterday I was even motion sick and that has never, ever happened to me! I have a whole new respect today for people who do get motion sick and I feel for them.

Will finish posting to my groups and then go back to lay down for a bit. Hope this passes soon.

Michele

Quote:

Originally Posted by jagfangirl27 Hi everyone ... I'm home sick from work today. They asked for a doctor's note which leads me to believe they think I'm abusing sick leave but I have gotten a doctor's note every flippin' time I was sick in 2010 so I don't know what the issue is. Grr. I think everyone there knows I take 2 meds which suppress my immune system. Yesterday I wasn't able to keep down any food (just water and one plain Jane shake) so today I tried my EFL strawberry cheesecake I was supposed to have last night. So far, so good. It tasted really good too. That's all I've eaten today. I'm not going to take any risks because I was soooooooo sick yesterday. I will keep things very light today and see how things go. Yesterday I was even motion sick and that has never, ever happened to me! I have a whole new respect today for people who do get motion sick and I feel for them. Will finish posting to my groups and then go back to lay down for a bit. Hope this passes soon. Michele

Hope you feel much better soon Michelle. Get some rest sweetie

Quote:

Originally Posted by WisdomCMT Monday – January 3, 2010 Exercise Accountability: In Sequence of Exercise as it took place: Leg Press Machine (Slide weighs in 45lbs w/o plates): 2 sets of 50 reps @ 135 lbs 2 sets of 50 reps @ 185 lbs Leg Curl Machine: 2 sets of 50 reps @ 70 lbs Leg Press Machine (Slide weighs in 45lbs w/o plates): 2 sets of 50 reps @ 160 lbs Floor Work w/Mat: Hips (lift leg out to your side while on hands and knees) Glutes (kick back as if to do butt busters) 2 sets of 50 reps / each leg Leg Extension Machine: 1 set 25 reps @ 50lbs 1 set 25 reps @ 70 lbs 1 set 25 reps @ 90 lbs 1 set 25 reps @ 120 lbs 1 set 50 reps @ 60 lbs 1 set 50 reps @ 90lbs UBWO: Bicep Curls with Cable & Straight Bar 1 set 40 reps @ 35lbs Should Press Overhead with Cable & Straight Bar 1 set 40 reps @ 35 lbs Bicep Curls with Cable & Straight Bar 1 set 40 reps @ 35lbs Should Press Overhead with Cable & Straight Bar 1 set 40 reps @ 35 lbs Close Out Exercise: Leg Extension Machine: 1 set 50 reps @ 120 lbs

Hey you're a strong chicky!!! Love it! Keep up the good work!!!

January 4, 2011

Good Morning!!
I am so happy this morning, getting through yesterday showed me that I CAN DO THIS!!!!

One thing I need to try a little harder at today is drinking my water. I feel that I function properly when drinking a full gallon. Yesterday I only got 102 oz. On Tuesday and Wednesday I have a different class schedule so I have more chances to fill up the bottle and unfill me if you know what I mean!

TRANSFORMATION PLAN 1-4-2011

Maintain-
Daily meditation, exercise, meal planning and 8-9 hours sleep

Current focus [practice]
-----Communication [Supporting and encouraging others]
-----Limit bread to 2 serving [200 calories] per day
-----Resume sugar free days [2]

Planned Menu
6:00 AM- Fruit
9:00 AM- Protein/veggie shake
12:00 N- Salmon sandwich, salad
3:00 PM- Salad, cabbage/carrot/broccoli/shake
6:00 PM- Protein/veggie shake
7:30 PM- Optional, late evening fruit/yogurt snack

Exercise - UBWO
Yesterday - 30 min elliptical

Notes - Assignment #1 posted on my blog.
Three PM meal heavy on nutrition and light on calories - taste could be improved.

Wooo hoooo!! Got my ride on this morning and knocked out 18.34 miles in 90 minutes. My legs are like jello, and I LOVE IT!

What have you done today to challenge yourself physically?!

What an amazing day kicking off with the following workout (and more to come later on today):

*Note exercises are broken down in sections of concentration to body part & not in order as they were completed*

Core/Ab Work:
set 80 Reps Plank with Twists (core/abs)
set 80 Reps Plank with Twists (core/abs)

Cario Boost:
set 200 Reps Jumping Jacks (cardio)

Shoulders:
2 sets 100 Reps Shoulder Blasts (shoulders)
2 sets 25 Reps Bicep/Shoulder Combo Push Through (15lbs)

Biceps:
2 sets 8 Reps Bicep Curl (35 lb bar w/20lbs in plates - 55lbs total)
3 sets 15 Reps Bicep Curl (35 lb bar w/o plates)
3 sets 15 Reps Bicep Curl (35lb bar w/o plates)
3 sets 15 Reps Bicep Curl (35lbs bar w/o plates)
3 sets 40 Reps Bicep Curls Standing opposite arms

Back:
2 sets 25 Reps Close Hand Pull downs (Chest) 50lbs
2 sets 50 Reps Back Flyes (60lbs)

Chest:
1 set 75 Reps Chest Press (45lb bar w/20lbs in plates = 65lbs)
4 sets 8 Reps Chest Press (45lb bar w/40lbs in plates = 85lbs)
5 sets 8 Reps Chest Press (45lb bar w/60lbs in plates = 105lbs)
2 sets 4 Reps Chest press (45lb bar w/90lbs in plates = 135lbs)
2 sets 6 Reps Chest Press (45lb bar w/90lbs in plates = 135lbs)

TriCeps:
2 sets 40 Reps Power Tri-Extensions (Triceps)


This afternoon I have a 6 mile run on the agenda. Bring on the good stuff!

Good Morning Everyone!

I am new to the group, so I wanted to introduce myself. My name is Kristin, and I'm about to turn the big 4-oh! I've been married for 10 years, and have 2 boys, Luca age 9 and Ethan, age 7.

We have had quite the year! We just moved from Phoenix, back to Canada (due to immigration issues). We now live in Calgary, Alberta in the Canadian Rockies. ALthough it is very beautiful here, I am missing my beautiful palm trees and perpetual sunshine!

So we are starting over, and this is the perfect time for me to begin my Transformation!

I am a Speech-Language Pathologist working in the school system. Since I was not allowed to work in the US, it feels good to work with the kiddos again!

Looking forward to getting to know all of you, and be an active member of the community!

Quote:

Originally Posted by sunshineAZ Good Morning Everyone! I am new to the group, so I wanted to introduce myself. My name is Kristin, and I'm about to turn the big 4-oh! I've been married for 10 years, and have 2 boys, Luca age 9 and Ethan, age 7. We have had quite the year! We just moved from Phoenix, back to Canada (due to immigration issues). We now live in Calgary, Alberta in the Canadian Rockies. ALthough it is very beautiful here, I am missing my beautiful palm trees and perpetual sunshine! So we are starting over, and this is the perfect time for me to begin my Transformation! I am a Speech-Language Pathologist working in the school system. Since I was not allowed to work in the US, it feels good to work with the kiddos again! Looking forward to getting to know all of you, and be an active member of the community!

Hi Kristin!! Welcome Aboard!! Wow what a journey you've had, but one that sounds like it is just what you needed. You're in a magnificent place for Transformation. We look forward to reading more of your posts, and if there's anything we can do to help you in the journey please let us know. I post daily, and work hard to check in our members and keep you motivated

TRANSFORMATION PLAN 1-5-2011

Maintain-
Daily meditation, exercise, 8 to 9 hours rest, and meal planning

Current focus [practice]
-----Communication [Supporting and encouraging others]
-----Limit bread to 1 serving [100 calories] per day
-----Resume sugar free days [3]

Planned Menu
6:00 AM- Fruit
9:00 AM- Protein/veggie shake
12:00 N- Salad, baked sweet potato
3:00 PM- Veggie [cabbage/carrot/broccoli/etc.] shake
6:00 PM- Protein/veggie shake
7:30 PM- Almond/fruit/yogurt snack

Exercise - 30 min elliptical
Yesterday - UBWO

Notes - Started back with exercise after 10 days of rest yesterday. Back and hips responding well, no pain so far.
Watching TV does not help me reach my weight and health goals. Some possible changes - eliminate TV watching, eliminate TV watching except on free days, watch but exercise during commercials [biceps curls, shoulder presses, crunches, push-ups, health rider, squats,etc.], or do cardio exercise the whole time while watching. What do you think? -Abe-

WELCOME KRISTIN..... Im looking forward to getting to know you I worked out on monday and ever since then I cannot walk on my left foot... so Im using this time to regroup...plan.... so I dont "plan to fail"..... and then hit it on Monday Im very excited. Thanks Kelli for checking in on me... I sure do love you.... I love your terminology for saying goodbye to those fat cells.....

Hello everyone! I am new to this group and filled out my information yesterday but cannot find the place I posted in the group. If you find it please let me know if not I will repost my step one.

I look forward to this next 18 weeks and starting it off sick like some of you. I am feeling better but not back to full strength. Nevertheless--eating healthy and staying in portion control.

Beware though.....I'm a talker! lol Hope everyone is having a great Wednesday. Teri

Teri - I want to make sure you have the 'links' to each of the sections, and as the weeks progress we'll be adding new links for each weeks assignment:

LINKS Page for Challenger to Champions: CLICK HERE
Step One: CLICK HERE
Introductions: CLICK HERE
Before/During/After Photos: CLICK HERE

Hope this helps. BTW - I moved your Step One Assignment to the right section. No worries, I'll keep the place tidy, and help you whenever you need it. Oh and, WE LOVE TALKERS

Quote:

Originally Posted by Godschild Hello everyone! I am new to this group and filled out my information yesterday but cannot find the place I posted in the group. If you find it please let me know if not I will repost my step one. I look forward to this next 18 weeks and starting it off sick like some of you. I am feeling better but not back to full strength. Nevertheless--eating healthy and staying in portion control. Beware though.....I'm a talker! lol Hope everyone is having a great Wednesday. Teri

Quote:

Originally Posted by currentresident Notes - Started back with exercise after 10 days of rest yesterday. Back and hips responding well, no pain so far. Watching TV does not help me reach my weight and health goals. Some possible changes - eliminate TV watching, eliminate TV watching except on free days, watch but exercise during commercials [biceps curls, shoulder presses, crunches, push-ups, health rider, squats,etc.], or do cardio exercise the whole time while watching. What do you think? -Abe-

I like the idea of FREE DAY T.V. Remember that the idea behind a 'free day' is to have what you want to eat, relax, and kick back you've been working hard all six days leading up to that day.

I also like the idea of doing exercise in between on the commericals. What a FABULOUS IDEA! I may even incorporate this now, LOL! Mark's gonna love you for this one Dad, hehe. Definitely two great ideas here, and if it were me - I'd opt for exercise on commercial breaks

Well folks, as promised I went to the gym tonight after an a$$ kicking workout with my trainer this morning. Tyson (The Trainer) says to me this morning, "You owe me 6 miles on the treadmill." All this with a smile on his face. To which I reply, "Have you lost your damn mind?!" His reply, "Lets get in shape!"

So as I pondered the additional calorie burn, I committed to going to the gym. So, off I went to pick up the kids from school, and then directly to the gym do not pass go, full speed ahead. I stretched, and I knew what was before me. I settled into my run, and about mile 2.6 my hamstring started to ask me if I lost my damn mind. I brought the treadmill to the a walking pace, and texted Tyson with the situation. His reply, "Did you stretch well?" My reply, "Of course I did Ty! Do you remember what you did to me this morning?!" He replied, "You can do this!"

The inner battle between old Kelli and new Kelli ensued. I get to workout, and this is a huge blessing given that just a few years ago I couldn't get off the sofa without the use of a walker, or someone assisting me. So, I dug in deep - and settled into another easy pace. As I arrived at mile 4 this is what I encountered:

Total and complete muscle failure - exhaustion, and so I called it a day.

I texted Tyson with the results, and his reply, "AWESOME!"

Lesson for today: When we THINK we can't, WE CAN'T! We we THINK we CAN - WE CAN!