The chief condition on which, life, health and vigor depend on, is action. It is by action that an organism develops its faculties, increases its energy, and attains the fulfillment of its destiny.

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Final Weigh In

Hi Ladies,

I was wondering when we are doing our final weigh in? I know it ends on the first but I was thinking Saturday the 31st might be easier??? Thoughts?

Week 12 Challenges

Week 12 Challenges:  12/18/11

1. NO SWEETS 
2. No eating after 7pm unless you have medication that requires it.  Water and a Apple or Grapefruit are an exception.
3.     NO Fried foods (this includes chips because they too are fried)
4.   No white carbs (bread, pasta, and rice)
5.   No alcohol
6.   Keep your meals @ 400 calories.  
7.   Control portion sizes ahead of time:  make snacks the night before 
8.   Work through your crucial moments so that you make good food and exercise choices
9.   Stretch for 5 minutes every day.  (when you get out of bed  is   the BEST time to do this) 
10.   RUN/WALK/BIKE/ELLIPTICAL 12 miles this week.  PLAN this out ahead of time.
11.   60 crunches a day, 25 reverse crunches
12.   75 squats a day
13.   40 push ups a day
14.   60 seconds plank on elbows, 30 seconds side plank on each side.   (2x)
15.   50 back rows ( this is very important for your posture )
16.   Keep reading--- must be inspirational (Post your book and how it inspires you on     the blog)

**************Focus this week on the no eating after 7pm rule****************

Week 11 Challenge! December 11, 2011

Ok Ladies-- We have 3 weeks left and I'm very excited for our "try on your pants" party!

I am not handing out a challenge card but I am challenging you....   For those of you that came to class today you left with 7 note cards.  For those of you who were gone it is up to you to find or make 7 note cards (3x5)   You are to use 1 note card per day.  

What do you do with your notecard:   designate one side for exercise / movement and one for food intake.
You are making your own rules up this week but here are the guidelines....    I want you to make an effort to get some kind of exercise in daily.  You can choose to continue following week 9's challenges or you can make up your own.  The more you have on you card the better :)  (yes this is a contest and whoever comes to class on Sunday with the most filled out and impressive cards will win a prize)
The food intake side should be a  log of your daily intake including how much water and hours of sleep you had.  YOU MUST remain between 1300-1400 calories.. NO MORE than this unless you are out running laps all day :)

Here is the fun part.   If you track everything and end up with great results this week than you have created an entire week worth of workouts and menu plans.  It will be in your words, your foods, your exercises, etc...  
Note:  if you feel amazing one day you have all the details written down. :)  
You never know you may create a winning card that could be shared with each other.  Be creative and try out some new recipes.

If you have a friend following along be sure they get this and join our contest.  They can come to class for free This Sunday!  

 Remember this is a contest so put some time into writing everything down and push yourself to move more.
These cards could be a valuable tool for you in the future-    


xxoo
Sierra :)

Go Sierra go!!!

Hope you had a great race!

What I saw this morning while running

Ladies,
Not sure if you can see this clearly but while running this morning in San Fran I ran by this McDonalds. The line wrapped all around the building!!! Makes me Sad, angry and yet so thankful that all of you are not part of this! Thanks for that :). Xxoo. Off to Vegas now :)