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    Move your Butt Challenge Week 1 day 4
    avatar
    mefirstforever posted:
    Here I go again take 2


    Good Morning everyone,

    Judy is right about taking it one step at the time. Here is an exemple of a beginner schedule. You can find all sorts of help on the net I will try to share as I will find If 15 minutes is to much you can do only 5 minutes you do what you can.
    12 WEEK BEGINNER SCHEDULE

    Having a hard time getting started ... here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks.
    [br> [br>
    WEEK
    SUN
    MON
    TUE
    WED
    THU
    FRI
    SAT
    1
    15 min
    15 min
    20 min
    15 min
    20 min
    15 min
    20 min
    2
    15 min
    20 min
    20 min
    15 min
    20 min
    15 min
    25 min
    3
    15 min
    25 min
    20 min
    15 min
    25 min
    20 min
    25 min
    4
    20 min
    30 min
    20 min
    20 min
    25 min
    20 min
    30 min
    5
    20 min
    30 min
    30 min
    20 min
    30 min
    20 min
    35 min
    6
    25 min
    30 min
    30 min
    25 min
    30 min
    25 min
    40 min
    7
    25 min
    30 min
    40 min
    30 min
    30 min
    30 min
    40 min
    8
    25 min
    30 min
    40 min
    30 min
    40 min
    30 min
    50 min
    9
    30 min
    40 min
    40 min
    30 min
    40 min
    40 min
    50 min
    10
    30 min
    40 min
    50 min
    30 min
    50 min
    40 min
    50 min
    11
    40 min
    40 min
    50 min
    40 min
    50 min
    40 min
    50 min
    12
    40 min
    40 min
    60 min
    40 min
    60 min
    40 min
    60 min

    Consistency is key in creating a new habit, so be sure that you get something in at least 5 days a week. The starting day for this schedule may be changed to suit your needs. Just try to keep your easy and harder days in the same order. If you are particularly tired one week, don't increase your time... just stick with the last weeks schedule.

    It's ok to take a day off once a week or choose a day to crosstrain . Choose one of the lighter days (Sunday or Wednesday) for this. A workable schedule for me is Sunday off, and crosstraining on Wednesday. As a beginner you may want to get the walking habit down before you add crosstraining to your routine.

    It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from walking. On the other hand if you are in pain it may be prudent to take a day of rest. If the pain continues see a physician.

    Notice: If you have any health concerns you should get your physician's approval prior to beginning a fitness program.

    Helene GW 140 CW 196.8 SW 224
    Every day is a gift do your best, be kind especially to yourself and smile.
    Reply
     
    avatar
    mefirstforever responded:
    wow this didn't go as I planed but I'm sure you get the point that is start slow but steady.


    I'm of to tai chi and stretching for and hour


    Huggs
    Helene
    Helene GW 140 CW 196.8 SW 224
    Every day is a gift do your best, be kind especially to yourself and smile.
     
    avatar
    jis4judy responded:
    Good morning Helene nice that you got it posted
    I just came in from an hour of walking That will be it for today on intentional exercise


    Hugs Judy
    SW 247 CW 150ish maintaining

    Remember the Gold is not in the prize it's in the Journey
    life may not be the Party we expected but while we are here we may as well dance

     
    avatar
    rachael2011 responded:
    Hi Helene and Judy. It's a pretty day out there so today's exercise will be 40 minutes walking around my house (some hills).
    Rachael...under construction.

    SW 325 CW 285.2 Short term goal-275 Goal weight- unsure
     
    avatar
    kalimiller responded:
    I'm planning on going for another mile and a half walk once I get home from work and finish talking to the police. Not sure which dog I'll take yet - we'll see who has the most energy to burn off when I get home
    -Kali

    Starting weight: 198 Current weight: 186
     
    avatar
    mefirstforever replied to kalimiller's response:
    Yay Kali, if you take the tree of them don't know how would be walking how.


    Have a gread day at work.
    Hugs
    Helene
    Helene GW 140 CW 196.8 SW 224
    Every day is a gift do your best, be kind especially to yourself and smile.
     
    avatar
    mog1026 replied to mefirstforever's response:
    Exercise DONE FOR THE DAY!

    23 minutes isometric hand weights, routine by Judy

    17 minutes seated Zumba and aerobics (sounds like a contradiction but it does get the breath going and it's the best I can do)
    Kathy SW 235.1 GW 165

    Greedily she ingorg'd without restraint,
    And knew not eating Death
    Milton, Paradise Lost
     
    avatar
    thelovelyjd responded:
    I had jury duty today! Yuck. I'll never be chosen since I'm an attorney so it was basically a wasted day.

    But, I did manage to walk for 30 minutes during our morning recess.

    I have a 60 minute water aerobics class that I'm heading out the door to make.

    Happy Monday All!
    -Sheri

    She was not happy--she never had been. Whence came this insufficiency in life--this instantaneous turning to decay of everything on which she leaned

    Gustave Flaubert, Madame Bovary
     
    avatar
    jis4judy replied to thelovelyjd's response:
    Hi Sheri I was a bad girl when I had jury duty they asked if there was any reason they should not be on the jury I told them I knew the defendant He had the same name as a man I knew at work ... that made me none usable
    Hugs Judy
    SW 247 CW 150ish maintaining

    Remember the Gold is not in the prize it's in the Journey
    life may not be the Party we expected but while we are here we may as well dance

     
    avatar
    mefirstforever responded:
    Yay to Judy, Rachael, Kathy, Kali, Sheri, Debbie, Ausgram, Keet And Rachel you Ladies are my rock. I haven't done exercise is a regular basis since a year thanks for being here.


    I added 12 reps of 6 upper body weight lifting.
    Bicep, tricep, chest shoulder and back.
    Tomorrow will be lower body.
    I start with 12 reps for a week and will add a second set next week. Slowly but surely.


    Kathy I tried that Zumba on the chair it is quite fun and you do get a work out. I have a bad hip so some days sitting or laying is all I can do.


    Hugs
    Have a great evening
    Helene GW 140 CW 196.8 SW 224
    Every day is a gift do your best, be kind especially to yourself and smile.
     
    avatar
    parakeet210 replied to mog1026's response:
    Kathy and Kali and Judy and Helene

    Helene thanks for that chart! I am goin to pool 2 x a week does that count cuz I walk in watr for 15-20 minutes and I do my water exercises for knees back and me!
    as cross training ?

    Judy as Usual you amaze me.

    Kathy,
    wow you're really doing it! I think you released so many endorphins that you;re doing more zumba! lol

    Kali,
    Yeah consistent you are!! That's what I have the hardest time with! Admire that when people have a good tract record.

    Great for this group!! Haven't read the rest of posts yet but want to give positive feed back. Thiss is making me do more than 10 mins. I did to day and go to pool tomorrow. Feel so much better and I have a lot of room to work it up!
    This moment is your life, choose to live it. Grab all the gusto you can!!!

    tweety 'keet'

    SW 264.0. GW. 170 CW 255.4
     
    avatar
    parakeet210 replied to mefirstforever's response:
    Hey Sheri, Youre on a roll!

    Judy ur so funny. Good reason lol

    Helene..... Keep ER U P!! You're doing good Woman!!!!

    I got 10 mins. today

    i'm going to the pool tomorrow! yeah!!
    Love the walk schedule H

    ttytomorrow
    This moment is your life, choose to live it. Grab all the gusto you can!!!

    tweety 'keet'

    SW 264.0. GW. 170 CW 255.4
     
    avatar
    dinosawrsrawrrr responded:
    So today:Mile walk with Abby
    Building up the woodpile today (basically picking up already cut wood and tossing it in woodpile) took abt 15 min to unload the whole truck w/ dad
    15 min elliptical
    ~Rachel CW:203 GW:120 SW:247
    Dream big.. Work hard.. Love life
     
    avatar
    mog1026 replied to thelovelyjd's response:
    Noooo JD! I'm not over the mermaids!
    Kathy SW 235.1 GW 165

    Greedily she ingorg'd without restraint,
    And knew not eating Death
    Milton, Paradise Lost
     
    avatar
    mog1026 replied to dinosawrsrawrrr's response:
    Thank you for starting this Helene. It's gotten me moving again . Now if we can just keep it up!
    Kathy SW 235.1 GW 165

    Greedily she ingorg'd without restraint,
    And knew not eating Death
    Milton, Paradise Lost


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