DAY 66 OF THE 100 DAY CHALLENGE!

Reach Your Target Weight and Keep It Off
Once you’ve reached your target weight the hard work isn’t over. If you go straight back to how you were eating before your diet, of course you’ll gain weight. Instead be sure to increase calories gradually. If you were eating 500 calories fewer per day than your maintenance level, try going up just 250 per day for a couple of weeks - otherwise you may find you gain a couple of pounds straight away. Weigh yourself regularly. Don’t hide the scales away. Keep weighing yourself weekly - you’ll quickly notice if your weight’s creeping up, and you can take early action. Stick to the good habits you learned during the 100 Day Challenge. If you managed to kick the daily-candy-bar habit while dieting, don’t let it creep back in. If you switched from whole-fat milk to skim milk, stay with it. If you do find that you’ve put on a pound a week for a month, put yourself back on a diet. Keeping a food diary, avoiding dessert, or reducing all portions by a quarter can be enough to see those pounds drop off again.

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Wow!  I can hardly believe I’m at Day 66 already!  :O  Time flies!  I’m excited that it is going so quickly, but I’m also a little nervous.  I’ve really grown to enjoy the structure of the 100 Day Challenge.  There are several aspects about it that I’m going to have to keep in my life!  Results have been so GREAT!

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MORNING WORK OUT

Strength Training - Core

1.  Chinnies - 3 sets of 20 reps

2.  Crunches - 3 sets of 20 reps

3.  Bicycle Crunches - 3 sets of 20 reps

4.  Cherry Pickers - 3 sets of 20 reps

5.  Crunches w/ Feet Elevated -  3 sets of 20 reps

6.  Bench Leg Raises (Both Legs) - 3 sets of 20 reps

Cardio Training - Eliptical Machine - 30 minutes

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DAY 65 OF THE 100 DAY CHALLENGE!

Your Success Story
Have you been thinking about your Success Story? Have you started writing it? Have you started organizing your thoughts at least? Make sure that you think about it and maybe even keep a daily journal so that you can really explain how this Challenge has impacted your life and even the lives of others around you. You’re already up to day 65! Before you know it you will be on Day 100! Make sure that you jot down some notes, and then tell us EVERYTHING - the good, the bad, and the ugly! We can’t wait!
CHALLENGE: Review your Master and Daily Goals. Take 10 to 15 minutes to meditate and contemplate your goals and how they will improve your life and the lives of those you care about.

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MORNING WORK OUT

Strength Training - Shoulders

1.  Curl & Press w/ Plate - 3 sets of 15 reps at 25, 45, and 45 lbs

2.  Standing One Legged Dumbbell Press - 3 sets of 15 reps at 20,25, and 30 lbs

3.  Standing Lateral Raises - 6 sets of 15 reps at 15, 5, 15, 5, 15, and 5 lbs

4.  Military Press - 3 sets of 15 reps at 55, 60, 65 lbs

5.  Shrugs - 3 sets of 15 reps at 65 lbs

6.  Standing Rotator Cuff Rotations - 3 sets of 15 reps at 15 lbs

Cardio Training - Eliptical Machine - 30 minutes

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Day 64 OF THE 100 DAY CHALLENGE!

Diet as a Lifestyle - The NEW You!
Our goal at the 100 Day Challenge is for you to finish the Challenge and realize that the eating strategies you’re learning are sustainable throughout the rest of your life, and not just during these 100 days. Hopefully, you’ve begun to realize that you’re not starving and as a matter of fact, you’re not really craving foods. Sure, there will be times when you have a “treat”, but the days of having unhealthy foods and unhealthy choices are behind you! Embrace your new knowledge. Embrace your new self! Embrace your new lifestyle!

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I’m embracing! 

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MORNING WORK OUT

Strength Training - Legs

1.  Box Jumps - 3 sets of 15 reps

2.  Calf Press on Leg Press Machine - 3 sets of 20 reps at 360 lbs

3.  Leg Extensions - 3 sets of 15 reps at 130 lbs

4.  Leg Press Machine - 3 sets of 15 reps at 360 lbs

5.  Rotary Calf Extensions - 3 sets of 20 reps at 250, 260, and 270 lbs

6.  Seated Leg Curls - 3 sets of 15 reps at 130 lbs

7.  Step Ups - 3 sets of 15 reps

Cardio Training - Eliptical - 30 minutes

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DAY 63 OF THE 100 DAY CHALLENGE!

Get a Good Night’s Rest to Shed Pounds
Studies suggest that a lack of sleep may make weight loss and weight control more of a challenge by altering our metabolism, as well as our eating and activity patterns. Higher levels of insulin, a condition known as insulin resistance, have also been linked to a shortage of sleep in several studies. Excess cortisol could be the link. Since insulin not only controls blood sugar, but also promotes fat storage, extra insulin makes weight loss more difficult. Sleep deprivation can promote weight gain by affecting our behavior. When people low on sleep find their energy dropping throughout the day, many turn to food for a pickup. The short-term rise in blood sugar gives a more energetic feeling, but often the extra calories are not needed by the body and must be stored as body fat. Furthermore, the most appealing foods when we feel low on energy are often sweets or refined carbohydrates with low nutrient density. Sleep experts recommend at least eight hours of sleep a night for most adults. Yet Americans average just under seven hours during the workweek. In fact, a third of American adults reportedly sleep no more than six-and-a-half hours nightly!

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One thing I noticed about getting a good night’s sleep is that as I lost weight and my health improved, it was/is easier to sleep well!  That was something that I really was surprised with.  Before, I could count on waking up a few times each night just from heart burn.  I dreaded going to bed, becasue I new that I wouldn’t be able to sleep!  Now, I LOVE going to bed!

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