02-17-2012, 10:14 AM #1
- 476 Posts
Ready for week 3? Now you have a choice, you can take what you were doing for week 1 or week 2 and increment them another notch, or you can add a third goal to your first two. Again, whichever way you go, it should be challenging enough that it takes some effort to do it, but not so challenging that you give up before you really get going. Here are some examples.
Start eating reasonable (smaller!) portion sizes.
If that's too easy, start mixing in higher nutrient foods, like fruits and veggies.
A week is 6 days, you get a cheat day at the end! While all food counts towards the total amount of calories you eat, some give you better nutrient value than others. Try some more nutritious choices!
Do 3 sets of 25 pushups, 25 sit ups, and 25 squats every morning right when you get up. If that's too easy, do 4 sets.
You can start with 1 set and work up to 2, or 3 sets and work up to 4. The important thing is to get going! Depending on your fitness level, you can also add other body weight exercises, like chin ups, lunges, crunches, etc. to mix things up and keep them fresh.
Do 20 min. of cardio, 4 times during the week. It can be running, dancing, martial arts, rope skipping, jumping jacks, anything. If that's too easy, do 30 min. at a slightly higher intensity.
You can run for as long as you can and then walk, for example, if you need to, but you want to try to run -- or do whatever cardio activity you're doing -- for longer each time until you get to the full time.
For example, you can start doing some higher intensity cardio during the length of a TV commercial and work your way up to the length of a TV segment between commercials.
Ready...? Set...? GO!
What's your goal for week 3 going to be? Pick it and stick it in a reply below, then come back every day and let us know how you're progressing! If you're doing well, share your story and help keep us inspired. If you're having trouble, ask questions and we'll be there to help.
The important thing is to do and to keep doing. Pick something attainable and then attain it!
Oh, and remember you could win an Xbox 360 with Kinect! We're also having weekly prize drawings for WPCentral Accessory Store gift cards as well. Winners will be selected at random from those who post about their fitness quest in these discussions.
Speaking of which, we'd like to congratulate Baseballbert for being selected this weeks gift card winner! We'll be reaching out to Baseballbert later today on how to claim his prize!
Good luck with it and let us know how your fitness month is going!
Last edited by George Ponder; 02-23-2012 at 07:39 PM.
02-17-2012, 10:15 AM #2
- 476 Posts
Welcome to week four of the Mobile Nations Fitness Month! We're entering the home stretch and to keep things easy, we'll stick with the same goals we set for week three.
Let us know how you're doing and any tips you might have to offer on shedding the pounds and getting fit.
Remember, we'll draw one lucky winner from all the posts in this and the Week One/Two discussion who will win a Xbox 360 with Kinect. We will also draw two runners up. One to take home a Nokia Luna Bluetooth Headset and the other a gift certificate to the WPCentral Accessory Store!
Speaking of which, this week's prize winner is:
We're reaching out to coffeemike on how to claim his $50 gift certificate to the WPCentral Store.
- 02-17-2012, 04:11 PM #3
Sweet! I could use more encouragement and reasons for change.
My wife and I are committed to eating better. Better food, better portions. This has opened up whole new worlds to me as a cook.
Rather than just give a goal, I'll share a bit about the food. Lunch today was a spinach and white bean hummus. Takes about 10 minutes to make, and it makes plenty.
In a food processor or blender, put in big bunch of spinach (2-3 cups, loosely packed). Add a couple of cans of white beans - I used a mix of cannelini and butter beans, but any will work. (Drain and rinse them first.) Throw in a couple of cloves of garlic, juice of a lemon, salt, and about 1/4 C olive oil. Process until smooth - may need to add a little water to get it to the right consistency.
Done! That and some celery sticks, and I can do away with cheeseburgers. (Well, for the most part.)
- 02-18-2012, 04:19 PM #5
Alrighty week 3. I'm gonna increase my strength training. I did cardio the first week and start strength trading last week and im doing great. I've already love 6 pounds from these challenges. But if u include from the start of 2012 then I've lost 13lbs. ^_^ I think this is gonna be the year when I finally gett my weight back under control! I'm super excited! Thanks for helping keep me motivated wpcentral ^.^
- 02-18-2012, 06:09 PM #6
Good job, both of you! Excellent to hear - keeps me on track. (I'm down 11 lbs. since the start of the year through better eating.)
Our go-to easy weeknight meal is roast cauliflower. Take a head of cauliflower, break into florets, cut those in quarters. Toss with a little oil and salt, and put in a single layer in a roasting pan. Pop in to a 425F oven for 25-30 minutes, stirring every so often - you want them to brown evenly. They're done when the look nicely browned. We fight over seconds, and there's never leftovers.
Now, to find time to add exercise to the mix....
- 02-19-2012, 10:04 PM #7
(George & everyone, you said come back every day, so I'm back every day. If this gets to be too much monologue, call me on it and I'll spread it out - but where are the other fitness fans?)
Today's my cheat day. Started with a donut, ended with frozen yogurt, and some killer pork carnitas nachos in the middle. Yeah. And the week resets tomorrow....
02-20-2012, 02:58 PM #8
- 19 Posts
Ok. I've been quiet since week 1 (been busy at work). Anyway, I'm doing pretty well. This is the start of week 3 with absolutly ZERO wheat based products. It's amazing how you are forced into eating healthy by simply eliminating one simple ingredient! Turns out wheat is in absolutely EVERYTHING that is processed/bad for you.
Anyway, I'm down 12 pounds so far! I started at 212 and this morning my scale read 200.2! Doh, so close to breaking that 200 marker I can taste it!
Speaking of tasting... I'm not exactly following the "smaller portion sizes" guidance. I'm eating tons, lots and lots of meat/eggs and as much saturated fat as I can find! :D
Turns out consuming fat has absolutely nothing to do with storing fat! Night and day... What causes us to store fat can pretty much be summed up by high blood sugar. Keep your blood sugar down, weight comes off easily!
Turns out there's a name for this type of eating. It's called "Paleo". Look it up...
Down side? I'm driving my wife absolutely crazy!
- 02-21-2012, 06:18 PM #9
Paleo - good choice.
My wife and I are doing 4 Hour Body; she basically woke up one day and decided to change her eating habits entirely (literally. overnight.) and we're both finding it to be *sustainable*.
Many of these choices - paleo, atkins, south beach, 4HB - are all based around the idea of dropping the amount of [refined|total] carbs that we eat. In our case, we've replaced those with tons of vegetables. I mean lots. Everything I can get my hands on.
Example - tonight's dinner is going to be braised greens in the pressure cooker. I figure I should be able to get good results fairly quickly and have a big bowl of delicious waiting at the end.
EDIT: I'm food obsessed, but where are all the exercisers? Who is out there moving more? Vincentw56 is the only one?
- 02-23-2012, 11:09 PM #10
SWEET! Thanks, you guys! :lol:
The healthy eating continues. Tomorrow, I'm in the kitchen making chicken stock to go into a cauliflower and leek soup, and later braising greens with turkey and roasted garlic sausage for dinner.
One thing that's really helped me is to keep a tub of heat-and-eat food for breakfast. I'll chop up some veggies and herbs the night before so when I'm 1/4 awake in the morning, I can just throw some in a pan, heat up, scramble in a couple of eggs, and go. If I don't have to think about it, I'm likely to eat better.
- 02-26-2012, 11:26 PM #13
Down another pound over the last week! I had a bit of a break from the eating habits while my parents visited, but it was actually not too bad to stay on track.
Y'all - Butternut squash soup. Can't be easier. Start by rendering some bacon in a pan. Add a quart of chicken stock, salt, pepper, and one or two butternut squashes (peeled, de-seeded, cut into chunks). Simmer until soft. Puree with a blender, stir in some butter to finish, and taste for seasoning. Out of this world.
Here's to better eating! :D
- 02-27-2012, 01:47 PM #17
Alright its tile to write in for my last week of the February challenge. I meant to do this way soon but had gotten got up with work. Alright here we go.
Let's talk a bit about the bad first. During week 3 I did a horrible job with my strength training. I only completed 2 days this week due to being busy and im very disappointed with myself. I usually take care of it in the morning but do to some coworkers have been getting called in to work morning shifts lately :(
On the other had I have plenty of good new to share. The most exciting is I tried a Zumba class for the first time and while a cant dance to save my life I still really enjoyed it and was thankful for a new way to get some cardio in (running and walking can get boring) My second bit of good new comes withmt week 4 goal. I chose to practice portion control. And have been very successful in doing so. From this week alone ive lost 3lbs.In total that's a willing 9lbs this month and 16lbs for the start of the year yay!! ^_^ im abpit to break the 150lb area(im quite short so that's alot of weight) and will soon be in the 140s :) I couldn't have done it wothought wpcentral and everyone support on this forum. Thanks everyone and happy losing month haha :D
- 02-27-2012, 01:56 PM #19
- 02-27-2012, 03:35 PM #21
Shortstuff - Mashed cauliflower is on my list of things to try. I made chicken creole last night and used cauliflower rice instead - it worked out really well. (My extremely picky stepson LOVED the veggies. Which is rare. Gotta do that more.)
- 02-29-2012, 12:29 AM #23
The healthy eating hits keep on coming. (Well, almost healthy. This has bacon.)
Brussels sprouts have gotten such a bad rap. Really, they're quite good, if handled properly, and I'm betting that's not how your mom served them growing up.
Wash a bunch of sprouts, pull off the loose old outer leaves, trim off the bottom, and halve the sprouts. Dice an onion. Render a handful of bacon in a large skillet until crispy; remove and reserve. Turn up the heat to high and add the sprouts and onion. Toss in the hot skillet and cook until seared and turning brown. Remove from heat; stir in reserved bacon. Serve hot. The sweetness from the bacon balances the slightly bitter note of the sprouts, but only slightly bitter; browning them helps bring out the natural sugars inside. Easy to eat. Happy eating!
- 02-29-2012, 06:39 PM #24
To encourage people to get healthier is a very good iniciative.
Currently im trying to lose some weight and get healthier. The plan that i follow include:
- Workout: play basketball for 20-30 minutes every day.
- Food: try not to eat bread when possible. Also, instead of drinking juice drink only water.
I would really like to win the xbox+kinect and use it to play with my father so he can do some exercise everyday.
Good luck to all with their fitness plans.
- 02-29-2012, 07:44 PM #25
Well, it's chicken and a salad for dinner tonight, so not really a cheat meal. (Pressure cooker coq au vin - more on that later.)
To take this in a slightly different direction - what tools could my WP have to help me keep to my resolution?
* More community fitness apps. Think along the lines of the UP! app or The Eatery from Massive Health on iOS - places where I can share my workouts and meals, join teams, and get boosts from my "team". I'm not as up on things like Runkeeper, so this may be covered for exercise, but I'd like to see more than Foodspotting for food.
* I don't even know how to manage the back-end of this, but I'd like something built in alongside visual search that let me take a snapshot of a few ingredients (or perhaps the bar code on ingredients, kind of skews to processed foods) and suggests recipes from those ingredients.