the concept

starts november 1st!

so 25 two- a-days...basically breaks down to 64 workouts, over 8 weeks, or, 8 workouts a week. however or whenever you can fit them in. ending friday, december 24.

what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.

the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.

the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.

or...

workout everyday and double up once.

or...

any combination...you decide.

a calendar will be provided to keep you on track.

the 2nd component. FOOD!

every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.

3rd component. online access and bonus workouts.

this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.

bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.

lastly, weekly weigh-ins and measurements.

measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.

we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.

i look forward to taking the challenge with you.

all my best,

kat

kat@mvfit.com

Thursday, December 9, 2010

the weight is starting to fall...

i got yet another email/newsletter about nutrition saying the key to losing is by eating.  i really like this new fad.  remember though, it's all about portion control and the duration between meals.

also, this may sound silly....but they remind us to chew our food.  breaking it down before it gets to your gut is half the battle, which makes sense.  sadly, i have to remind myself of this often, because if i had a choice in picking a utensil....a shovel might be my first pick.

they say to really enjoy your meals while you are eating them, take your time, slow down, and let yourself digest.  stopping at 80% full is usually a good target because it takes about 20 minutes for your brain to catch up with your belly and tell you that you are fully satisfied.  so getting up for seconds too quickly may put you over the edge.

i have heard really good reports this week about numbers dropping.  for some it has been slow and steady, but dropping nonetheless....which still needs to be celebrated.  i have yet to see a few of you since thanksgiving, so i'm hoping you'll be coming out of your tryptophan comas and making your way into the gym to see my smiling face here soon.

i am not gonna be around on saturday, so bonus workout is this sunday at 10:30 @ fhf.  sergeant maria may be at the gym saturday though if you're looking for a good ass kickin';) tba...

speaking of maria, she uses loseit.com which has an app for her iphone to keep track of her food log and her daily % for proteins, fats, and carbs.  it is def worth checking out if that is something you are interested in learning more about.  it is a great tool to help you eyeball things more clearly.  it will show you a graph and plot your stuff on a spread sheet if you'll let it, which can't be any more eye opening.  maria says it's not perfect, like none are, but she has been having success with it and learning a lot.  so that would be a great alternative to food log, as it would offer more complete info....and, dun dun dun dun...it's free!

hope everyone is watching the sodium.  i expect you all to be 3 lbs lighter this week, just cuz no one will be retaining water;)

ps.....my new fun fiber filled treat.  chia seeds....two tablespoons in 2/3 cup water, in 10 minutes sprouts into this pudding looking thing.  throw in some fruit, some agave, or a little granola, some spurilina if you have it, dun dun dun dun, delicious protein / fiber fun for the whole family filled treat!

have at it!
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1 comment:

  1. the lucky oneDecember 9, 2010 at 8:48 PM

    I want to throw in a delicious desert that is also supper healthy!
    A rice cake with almond butter...put a small handful of goji berries around it with a bit of raw chocolate or cacao nibs. enjoy!

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