I wanted to start this thread because I have one over at my community and it definitely motivates me to stay on top of my training goals. It affords me the opportunity to check in and report my exercise sessions. I just started the round 2 transformation challenge and am new to the community here. I welcome others who are interested in having a place to share their daily training to feel free to post on this thread so we can share our journey into fitness with one another.

My training is going to entail two strength sessions a week, three days minimum of cardio, and a weekly power yoga session. I am in the morbidly obese category and have quite a road ahead of me. I'm following Bill's recommendation to stick with two weekly strength sessions in order to focus on fat release.

So far, I just fit in a solid power yoga session. I love working with Baron Baptiste's Journey Into Power Yoga Series. It's a nice blend of cardio, strength, and flexibility training. I feel so centered afterward. In just a couple of hours, I will be off to my high-intensity belly dance class. I get seriously worked over for the entire hour and 15 minutes that I am there and I love every minute of it!

I'll check back in when I have more to report. Hope you are all enjoying moving those bodies!

-Shannon

Shannon,

Great job creating a place to stay on top of your training goals...You are going to have a spectacular experience!

Gogogo>>>Joe

Great Idea, and good luck on your journey

Hi Shannon,
I too am new to the community. This is my first challenge. Day 2 and I'm feeling really good already. No cheating.....WHOA!! I'm also doing 2 strength sessions a week, 4 cardio sessions. I did upper today and I'm already feeling it. I love that feeling!!! Belly dancing....that is too cool!! You go girl!!

Well, belly dance was intense last night. We actually ran over an additional 20 minutes. We are currently learning complicated choreography for a dance piece we will be performing at a haffla. It kicked my booty but in an oh so good way!

Today is a recovery day. I went on a nice hilly walk earlier and plan on going for a second one this evening. I am also going to fit in some AIS stretching to loosen up these tight muscles from all the dance yesterday.

Tomorrow is a heavy training day. Both weights and cardio are on schedule. I'll be sure to check in tomorrow evening and share how it went.

Keep lovin' those bodies with quality movement!

-Shannon

Holy moly... I am back from the gym and already the DOMS is kicking in from the movement I have gotten in over the past couple of days. I anticipated this. It has been awhile since I have been able to steadily train and I know those first two weeks are the killer break-in period. It will pass, but right now... boy am I feeling it! After the gym, I went and got myself a strawberry banana smoothie with a scoop of whey protein powder in it. I'm hoping that banana will help flush out some of that lactic acid. I'm just surprised at the level of DOMS considering that I am periodizing my training so I can progress properly without injury. This week I'm easing in.

My training today began with a nice, long walk to get downtown to my gym. Once I was there, I had my belly dance class that lasts an hour. As usual, it kicked my booty. Belly dance works the entire body. It even works muscles you didn't even know you had! Not to mention the phenomenal cardio workout it is. I always leave a sweaty heap.

After the belly dance, I hit the weights. Since this is my first week and I have created a periodized program for myself, I began with 1 set of 15 reps for each exercise. I am doing a total body strength session twice a week for maximum fat release. Over the weeks, my sets will increase and the reps will drop as I focus on different targets for each mesocycle. Here is what my strength session looked like today:

Leg Press with Calf Raise - 1x15 @ 110 lbs.
Seated Row - 1x15 @ 60 lbs.
Dumbbell Chest Press on Physioball - 1x15 @ 30 lbs.
Dumbbell Military Press on Physioball - 1x15 @ 20 lbs.
Bicep Concentration Curl on Physioball - 1x15 @ 10 lbs.
Dumbbell Deadlift - 1x15 @ 40 lbs.
Triceps Pressdown - 1x15 @ 30 lbs.
Physioball Leg Lifts with Hip Thrusts - 1x15
Romanian Twist on Physioball - 1x15
Sit-Ups on Physioball - 1x15

I then cooled down with a combo of yoga, physioball stretches, and sport stretches. After that, I once again made the long walk up the hill to get back home which I really felt after all that exercise. I'm planning on doing another light restorative yoga session tonight to help my body loosen up.

I hope you are all having a lovely day and enjoying getting some quality training in. Take care. I'll be back to check in tomorrow.

-Shannon

Well I just got back from the gym. Had a late start to it today. Normally I"m off to the gym with my husband around 5 am. Someone forgot to turn on the alarm!! Doesn't matter...I went. Did my cardio and kicked butt!!! I feel so good. So much energy already and it's only day 4. My extra steps towards my transformation and taking up quite a bit of my time at the moment is landscaping. Lots of heavy lifting!!!I'm pretty much sticking to the books when it comes to working out and eating. I'm just astonished how amazing I feel.

Shannon... I think I'm gonna have to try belly dancing. Sounds like alot of fun!
Hope day 4 went well for you? Keep up the great work.
~Sam

Sam,

I think you would love belly dancing. If you have the urge... give it a go. If you try it out, I would love to hear about your experience with it. It sounds like you are off to a great start. Keep that positive momentum going!

I completed my cardio today. I went to my hour long aqua fitness class. This isn't one of those aqua aerobics classes that are more like pool social hour. We get worked over! The class starts off with a warm-up, followed by about 20 minutes of aerobic zone work, then leading into 15 minutes of interval training. We then head into the deep end with water weights and do some toning work, along with flutter kick drills. We wrap up with a cool-down in the shallows. I feel ready to hit the sack after a tough evening session like that. It was good!

Tomorrow it's back to the weights. I too, am feeling really good. My energy is solid and I'm enjoying getting back to training. I really missed it. I was laid off so long due to sport injuries. It's good to be back. I just have to be very careful with my progression so I don't push it too far too soon, a common misstep of mine from the past. I don't want to reactivate old injuries that are finally healed or repeat my former mistakes. So far, so good.

I hope you all have a great training day. I will be sure to check back in tomorrow.

-Shannon

Hello Community!

Well I just completed my final strength session for week one. This was a home training session. Here's what I got under my belt today...

Warm-Up - 1 hour of power walking, half of which entailed a steady uphill climb.

Dumbbell Squat - 1x15 @ 40 lbs.
Lat Pull-Down - 1x15 @ 60 lbs.
Pec Dec - 1x15 @ 20 lbs.
Rear Delt Fly - 1x15 @ 10 lbs. (these muscles are particularly weak)
Glute Cable Kickback - 1x15 @ 30 lbs.
Hammer Curls - 1x15 @ 20 lbs.
Skull Crushers - 1x15 @ 20 lbs.
Flat-Bench Leg Pull-In - 1x15
Cross-Over Crunch - 1x15
Crunch w/ Medicine Ball - 1x15 @ 10 lbs.

Cool-Down - Total body flexibility session including yoga and sport stretches.

Tonight we are heading downtown to catch the fireworks. We are going to walk, so I will get another hour of the same warm-up walk I did this morning. Initially, I was going to be doing three cardio sessions a week, but I just read assignment two and see that Bill suggests doing four cardio sessions along with 2 strength sessions for maximum fat release. So... I will be getting my fourth cardio session tomorrow for week one. I don't count the walking toward my cardio component. Walking a lot is the norm for me as I don't drive right now so it is a regular part of daily life for me. Next week my strength sessions will go up to two sets of 15 reps. It feels good to be finishing off this first week on a strong note. I look forward to the transformation to come.

I hope you are all finding fun ways to move those bodies. I wish you all a rockin' 4th! Be back to check in tomorrow.

-Shannon

Well, I just finished my final cardio session for the week... 30 min. of kickboxing. It feels good to end the week strong. I'm off to enjoy the rest of the holiday weekend. I likely won't be checking back in until Monday or Tuesday. Hope every one has a great 4th!

-Shannon

Well, here I am at the start of week two and everything is coming along swimmingly. Today was my cardio day and I met my goal by getting in a solid 30 min. of dance practice. I also fit in some power yoga doing Baron Baptiste's, "Journey Into Power" DVD shortly after waking. Tomorrow is strength training and cardio... a heavy training day. I'm up for it! Hope everyone else is doing well. I will check back in tomorrow.

-Shannon

I just wrapped up with my training for the day and I'm pleased with the results. This week I bumped my sets up to two instead of the single set I was doing last week to ease in. Yep... I could definitely feel the difference! I did have a strength gain though and that was encouraging. This was my heavy training day so I kicked things off with a 30 min. kickboxing session. Then I hit the weights. Here's what I accomplished today...

Legs/Glutes - Plie Squat - 2x15 @ 30 lbs./ Not heavy enough. Bump up weight next time.
Back - Cable Row - 2x15 @ 60 lbs.
Chest - Dumbbell Chest Press on Physioball - 2x15 @ 30 lbs.
Shoulders - Dumbbell Shoulder Press on Physioball - 2x15 @ 20 lbs.
Biceps - Concentration Curl on Physioball - 2x15 @ 10 lbs./ This one killed me. My biceps are really weak. I needed to give myself an assist for the second set of this exercise for the last rep on the right, and the last two reps on the left. Yikes!
Low Back/Glutes/Hamstrings - Dumbbell Deadlift with weight plates under heels - 2x15 @ 40 lbs.
Triceps - Triceps Pressdown - 2x15 @ 1st set - 30 lbs., 2nd set - 40 lbs./+ Strength Gain - Went up 10 lbs. on second set.
Lower Abs - Physioball Leg Lifts with Hip Thrusts - 2x15
Obliques - Romanian Twist on Physioball - 2x15
Upper Abs - Sit-Up on Physioball - 2x15

*Cool-down involved a series of yoga and sport stretches.

I'm feeling good! Tomorrow is a straight cardio day. I get to hit the pool for my aqua aerobics class. I'll tell you all how it went. I hope every one is having great success getting those training sessions in. I'll check back in tomorrow evening.

-Shannon

Hello Community!

Well, I just got back from an intense hour of my aqua fitness class. Our instructor Jill was really fired up today and boy did she work us over! I never thought the intervals would stop. It hurt so good! I will surely sleep like a baby tonight because absolutely every inch of me feels worked over. Every week, our instructor ups the ante. She keeps me on my toes for sure. Who knows what will be up her sleeve next week. All I can say is... BRING IT!

-Shannon

Hello Fellow Transformers! I just wrapped up my last exercise session for week two. I hit all my training goals and I'm very happy about that. I just read up on assignment 4 and need to sit and reflect on my purpose. I realized it would be all too easy to complete this assignment in haste. I'm really trying to do as Bill said and take the message deep within so I can come from my heart. So... physical exercise... check. Inner exercise... still sitting with assignment 4, but I will have it completed before the weekend is over.

As far as the training I got in today is concerned, I had a heavy day. I did both cardio and weights. This works well for me. I have three heavy days a week... usually Monday, Wednesday, and Friday. Tuesday I usually engage in some recovery and rehab activities. I may do some AIS stretching or foam rolling. Perhaps some gentle yoga or a nice walk in nature. Thursday is a straight cardio day and then I have weekends off to simply relax and get out into nature without any structured workouts. I really like that schedule. I'm trying to bring a great deal of awareness into my training. I want to make sure that my training meshes with my life so I can truly make this a lifetime practice. This is not something I plan on doing for a little while and then dropping. Nope... I will likely be hitting the weights and getting in my cardio well into my golden years. But... that's jumping ahead. Here is what I accomplished today:

Cardio - 1/2 an hour of steady state cardio on the bike

Strength Training -

Legs - Dumbbell Squat - 2x15 @ 40 lbs.
Back - Lat Pull-Down - 2x15 @ 60 lbs.
Chest - Pec Dec - 2x15 @ 20 lbs.
Shoulders - Rear Delt Fly - 2x15 @ 10 lbs. (these muscles continue to be weak... but getting there)
Glutes/Hamstrings - Cable Kickback - 2x15 @ 30 lbs.
Biceps - Hammer Curls - 2x15 @ 20 lbs. (these muscles are weak... had to take a mini break before completing last two reps of second set)
Triceps - Skull Crushers - 2x15 @ 20 lbs.
Lower Abs - Flat Bench Leg Pull-In - 2x15
Obliques - Crossover Crunch - 2x15 each side
Upper Abs - Crunch with Medicine Ball - 2x15 @ 10 lbs.

*Cool-down involved a series of yoga and sport stretches.

It feels good to end week two hitting my mark. I look forward to week three. I hope you all have a wonderful weekend. I will check back in on Monday.

-Shannon

OK... here we go... kicking off week three of my personal journey into Transformation. Today was a heavy training day. I did my Baron Baptiste, "Journey Into Power" power yoga dvd. That worked me over in an oh-so-good-really-centering way. I then went to my killer belly dance class. It was gruelling, but ultimately satisfying. We ended up running over because we are currently learning intricate choreography for an upcoming performance. So... we ran through it over, and over, and over again. All in all, I fit in an hour and a half of intense dancing. I'm wiped! Tonight, I will do some regenerative yoga to wind down and help head off some muscle soreness. One thing is for sure. I will sleep well tonight.

-Shannon

Checking in to keep myself accountable. This week I had to flip-flop my usual training schedule around to accommodate the week's events. Normally, today would be a heavy training day for me that includes cardio and weights, but due to a friend's birthday gathering today, I moved this heavy training day to tomorrow, Thursday. In order to meet my goal of two strength sessions this week, that means I will have to have another heavy training day with weights and cardio on Saturday when I am normally off. I'm quite OK with this. It just goes to show you that there is always a way to hit your goals even when life intervenes. As long as you can be flexible and creative, you will find a way to get that training in. I will be back tomorrow to share how my heavy Thursday went.

-Shannon

Hi there,
Well I'm still going strong with my workouts. Every morning 5 am I'm up. Today I did my upperbody. Oh man it feels so good afterwards. Shannon I looked into a Belly dancing class. There will be one starting in September so I think I'll try it out, see if i'll like it and then sign up. Looking really forward to it.
I'll be on vacation starting on Friday and returning the following Friday. So you won't be hearing from me.
Keep up the good work!!
~Sam

That's so cool that you are going to check out the belly dancing Sam! I can't wait to hear what you think about it. You'll have to tell me all about it after you go. It also sounds like you are tearin' it up with the Challenge. That's awesome! Keep that fire burning and you should see quite the transformation inside and out by the end of round 2.

I'm doing really well myself. I kept my word and got in my heavy training day today. I feel really good about that. I started off with a half hour of steady state cardio on the bike. I then did my total body strength session. This week, I upped the sets again to 3, but dropped the reps to 12, with the exception of the ab work, which I kept at 15 reps. I had some more strength gains this week too which was encouraging. Here is what my session looked like today...

Legs/Glutes - Plie Squat - 3x12 @ 35 lbs./ + Strength Gain - Went up 5 lbs., but still not enough weight. Add another 5 next session.
Back - Cable Row - 3x12 @ 60 lbs.
Chest - Dumbbell Chest Press on Physioball - 3x12 @ 30 lbs.
Shoulders - Dumbbell Shoulder Press on Physioball - 3x12 @ 20 lbs.
Biceps - Concentration Curl on Physioball - 3x12 @ 10 lbs./ + Strength Gain - Those biceps are starting to grow stronger. This was the first time I made it through all sets without an assist.
Low Back/ Hamstrings - Dumbbell Deadlift w/ weight plates under heels - 3x12 @ 40 lbs.
Triceps - Triceps Pressdown - 3x12 @ 40 lbs./ + Strength Gain - Went up 10 lbs. for two sets.
Lower Abs - Physioball Leg Lifts w/ Hip Thrusts - 3x15
Obliques - Romanian Twist on Physioball w/ medicine ball - 3x15 @ 10 lbs./ + Strength Gain - Added 10 lbs. to this exercise.
Upper Abs - Physioball Sit-Up w/ medicine ball - 3x15 @ 10 lbs./ + Strength Gain - Added 10 lbs. to this exercise.

*Cool-down involved a series of yoga and sport stretches.

I'm very happy with my progress. This is my first strength session for the third week and I saw quite a few strength gains. That shows me that I am pacing myself correctly. Also, I find I am recovering very well. I'm happy with the way things are progressing. Tomorrow will be a straight cardio day. I will check in then and let you all know how it went.

-Shannon

Checking in and keepin' it real! I met my cardio goal today and fit in a real solid kickboxing session. I also made time for a little self-reflection paired with movement. I went on a nature walk at the state park up the street from me and reflected on my experience with the Challenge thus far while forming my visualization for where I would like to go over the upcoming week in my journey. It's amazing that as of next week I will be starting week 4! Time flies when you're transforming! I hope all in the community are having a wonderful day and enjoying moving those bodies. I will be back to check in tomorrow.

-Shannon

I did it! I ended week three strong and hit all my training goals. That may have a little to do with how inspired I was after getting off the phone with Michelle Treichel yesterday. She looked me up and we have made a connection. What an incredible woman! Her journey is definitely a source of inspiration and motivation for me. I look forward to building a friendship with her and learning from the wisdom she has garnered in her own transformation experience. It was a great blessing for me.

I had my heavy training day this morning. I set the bar high by getting up at 7:00 a.m. I'm normally still snoozing away at that time but I really would like to start getting my day off on the right foot and I can't think of anything better than getting in a solid training session. It felt really good and now my day is clear to enjoy catching up with friends and having fun.

I went on a 1/2 an hour bike ride outdoors. That is something that is personally challenging for me. I don't know what it is, but every time I get on a bike to go riding outside, I find myself huffing and puffing most of the way. Probably because it is a different form of movement for me. I pushed myself too. I made sure to take a challenging, hilly route. I finished my ride with a monster of a hill. It was daunting to say the least, but I pushed ahead. I almost made it to the top before my legs gave out. No bother... I walked the rest of the way up, hopped back on my bike and continued on. I now have a new training goal... to conquer that hill!

I came home, had a protein shake and then hit the weights. Again, I did a full-body session. Here is what my training looked like today...

Legs - Dumbbell Squat - 3x12 @40 lbs.
Back - Lat Pull-Down - 3x12 @ 60 lbs.
Chest - Pec Dec - 3x12 @ 40 lbs. (Funny story here. I've been misreading the weight loads. All this time I thought I was only doing 20 lbs. on this exercise. Oops! It's actually 20 lbs. per side. I was wondering why it was so difficult. Normally my chest muscles have more strength than that! Mystery solved!)
Shoulders - Rear Delt Fly - 3x12 @ 10 lbs. (Man these muscles are weak! I really need to keep strengthening these rear delts for balance.)
Hamstrings/Glutes - Cable Kickback - 3x12 @ 40 lbs. (Next session I'm going to try to go up on the weight for this exercise. It's at that tricky place where I am right on the cusp. I think I may be able to add 10 lbs. so next session, I'm going to try. You never know until you try.)
Biceps - Hammer Curls - 3x12 @ 20 lbs./ + Strength Gain - Yes! Those biceps keep strengthening. The past times I have done this exercise I have had to stop in middle of the set before completing the final reps. Today, I pressed through.
Triceps - Skull Crushers - 3x12 @ 20 lbs.
Lower Abs - Flat-Bench Leg Pull-In - 3x15
Obliques - Crossover Crunch - 3x15
Upper Abs - Crunch w/ Medicine Ball - 3x15 @ 10 lbs.

*Cool-down involved a series of yoga and sport stretches.

There you have it. I hit all my training targets and ended week three strong. Onward to week four. At the end of next week, I will be posting progress photos. Hope everyone is making today count! Have a great weekend. I'll check back in on Monday.

-Shannon