Wednesday, April 14, 2010

I have to admit, it is the first day after the 100 Day Challenge is over and I am feeling a little “lost”.  I need to set some new goals and move on with things.  Still very excited!  I plan on sticking with the Maintenance Phase plan for awhile.  I’ll probably do a few celebratory things, but not many - and will keep them as healthy as possible!

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MORNING WORK OUT

Strength Training - Core

1.  Cable Rotations - 3 sets of 15 reps at 30, 35, and 42.5 lbs

2.  Cherry Pickers - 3 sets of 20 reps

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

4.  Bench Leg Raises - both legs - 3 sets of 20 reps

5.  Standing Rotations - 3 sets of 15 reps at 15 lbs

6.  V-Ups Toe Touches - 3 sets of 15 reps

Cardio Training - Eliptical Machine - 30 minutes

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Check out: www.Lose-100-Lbs.com

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EVENING WORK OUT AT RIVEN ACADEMY (FORMERLY KNOWN AS THROWDOWNETC)

2 Sessions Renegade with Jason Mertlich, Instructor (LOTS of running between the two workouts!)

30 minutes on Spin Bike!

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Tuesday, April 13, 2010

DAY 100 OF THE 100 DAY CHALLENGE!

CONGRATULATIONS! You’ve Completed the 100 Day Challenge!
Congratulations on completing the 100 Day Challenge! This is an accomplishment that many people set out to do, but for whatever reason most do not actually finish. Only you know the challenges and temptations that you’ve overcome during the last 100 days. Only you know the promises and commitments that you made to yourself and the feelings that you felt when you were successful in keeping those promises and commitments. I hope that now you are enjoying a sense of pride, self-respect, and accomplishment at this wonderful achievement. You have my lasting respect for completing this Challenge, and I wish for you all the best and all that you desire for yourself. May you take the lessons learned from this Challenge, and apply them to other aspects of your life and your future to rise up and make more of yourself than you ever imagined!

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Wow!  I can hardly believe it is already over!  I can see that I will continue with so many great habits that I’ve started/learned during this process!  Very excited about the results!

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MORNING WORK OUT

Strength Training - Shoulders & Core

1.  Cable Lateral Raises - 3 sets of 15 reps at 5, 10, and 5 lbs

2.  Standing Dumbbell Press - 3 sets of 15 reps at 30 lbs

3.  Standing Military Press - 3 sets of 15 reps at 45, 50, and 55 lbs

4.  Standing Rotator Cuff Rotations - 3 sets of 20 reps at 15 lbs

5.  Chinnies - 3 sets of 15 reps

6.  Bicycle Crunches - 3 sets of 15 reps

7.  Crunches w/ Feet Elevated - 3 sets of 15 reps

Cardio Training - Eliptical Machine - 30 minutes

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See other postings at: www.Lose-100-Lbs.com

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Monday, April 12, 2010

DAY 99 OF THE 100 DAY CHALLENGE!

Is There Life After The 100 Day Challenge?
You’re just a day away from the end of the 100 Day Challenge! So what happens next? Well, that all depends on you. During the Cutting Phase of the Challenge, you peeled away layers of fat to get down to your ideal level of leanness. You sacrificed your favorite foods and at the same time sacrificed time to do work outs to reach your goals. During the Maintenance Phase you learned strategies that you can use to keep the weight off and maintain the body that you’ve worked so hard to achieve. So what happens next? That’s what we want to know. What are you going to do next? What will you achieve next? Who will you influence next? Tell us about it in your Success Story.

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MORNING WORK OUT

Strength Training - Legs

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

6.  Jump Squats - 3 sets of 15 reps

Cardio Training - Eliptical Machine - 30 minutes

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See my other posts at: www.Lose-100-Lbs.com

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EVENING WORK OUT

Two Sessions of Renegade Boot Camp (Jason Mertlich, Instructor) and Spin Class at ThrowdownETC (The Acadamy) in Provo/Orem, Utah

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Sunday, April 11, 2010

DAY 98 OF THE 100 DAY CHALLENGE!

Your Success Story
In just a few days you will be finished with the 100 Day Challenge! That’s a huge accomplishment and you deserve congratulations. Don’t forget about your Success Story. In just a few days, you’re going to want to sit down and tell us about the highs and lows of going through this Challenge. Be sure to tell us about the life style that you are now enjoying and how that has changed since working through this program. You’ve done incredible things during these past few months. Take time to share that with us and with those who might be thinking about taking the challenge themselves! Your words of encouragement could help motivate someone else to make that decision to improve their life through the 100 Day Challenge.

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Can’t believe it is already just a few more days until this 100 Day Challenge is over.  Amazing experience!  I would recommend that anyone who wants to improve themselves not only in appearance but also in mental fortitude participate in this diet!

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See more posts at: www.Lose-100-Lbs.com

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Saturday, April 10, 2010

DAY 97 OF THE 100 DAY CHALLENGE!

What Will You Take With You?
You probably recognized this a few weeks ago or maybe even right from the beginning, but this Challenge has been about a lot more than simply losing weight. This Challenge is about a Life Style change. Throughout the course of the 100 days, you have dreamed, planned, and made goals. You’ve made commitments and promises to yourself. You’ve learned how to respect those commitments and you’ve kept them. You have also become an example for others around you. They have seen your determination to reach a goal. If you have children, you’ve influenced their lives, too. You’ve shown them that you must always look to a brighter future - that there may be tough times, but with persistence you will achieve what you set out to do.
CHALLENGE: Take time to reflect on this experience and think about what you’ll be taking with you from this Challenge!

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MORNING WORK OUT - RENEGADE BOOT CAMP W/ CHERYL ROBERTS WONG, INSTRUCTOR

KILLER workout this morning!  If you’re ever in Provo/Orem on a Saturday, you really need to try one of these classes!

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Check out my other posts: www.Lose-100-Lbs.com

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Friday, April 08, 2010

DAY 96 OF THE 100 DAY CHALLENGE!

Fast Food & Junk Food
So what kind of relationship will you have with fast food and junk food once the 100 Day Challenge is over? It’s probably a little unrealistic to think you’ll NEVER have fast food again or that you will NEVER want to participate in a Super Bowl party that has some of your favorite “junk food”. Hopefully, one of your “take aways” from the lessons you’ve learned during this challenge has been to recognize the value of making healthy choices and committing to them. If you take a break or make a mistake, you need to recognize it, and make a plan to improve leaving any “bad habits” in the past. Enjoy yourself every-once-in-awhile, but don’t let it get out of control! Keep track of your weight, and if you notice that you are going up a few pounds, quickly address it. It’s much easier to lose a few pounds than a whole bunch of weight!

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I can hardly believe I’m at Day 96!  Wow!  So Crazy!  Just weighed myself again this morning (only once per week - on Friday’s), and I am down over 47 lbs so far during this 100 Day Challenge!  This has been incredible!  I LOVE it!  Tuesday marks Day 100, so I’ll do one final “Official” weigh-in on Wednesday of next week.  Way too excited!

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MORNING WORK OUT

Strength Training - Back & Biceps

1.  Wide Grip Cable Row - 3 sets of 15 reps at 85 lbs

2.  Upright Cable Rows - 3 sets of 15 reps at 25 lbs

3.  Cross Cables - 3 sets of 15 reps at 10 lbs

4.  Barbell Curls - 3 sets of 15 reps at 45, 50, and 60 lbs

5.  Standing Dumbbell Curls - 3 sets of 15 reps at 25 lbs

6.  Preacher Curl w/ Easy Bar - 3 sets of 15 reps at 21.5, 26.5, and 31.5 lbs

Cardio Training - Eliptical Machine - 30 minutes

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See my other posts:  www.Lose-100-Lbs.com

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Thursday, April 08, 2010

DAY 95 OF THE 100 DAY CHALLENGE!

Goals - A Way of Life
It may be hard to remember what originally motivated you to make a goal to take on the 100 Day Challenge in the first place, but here you are on the verge of accomplishing that goal! Not to mention your Master Goals and all of those Daily Goals! By now, you know what it feels like to set and achieve goals. This is a way of life that you should continue well beyond the 100 Day Challenge! I challenge you to continue identifying new challenges and dreams that you can achieve! Remember, some challenges are so large that you need to set progressive goals to achieve them! Be persistent and be successful!

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MORNING WORK OUT

Strength Training - Chest & Triceps

1.  Bench Press (Smith Machine) - 3 sets of 15 reps at 95, 105, and 115 lbs

2.  Cable Crossovers - 3 sets of 15 reps at 20, 25, and 30 lbs

3.  Cable Flies - 3 sets of 15 reps at 15, 20, and 25 lbs

4.  One-Armed Back Scratchers - 3 sets of 15 reps at 25 lbs

5.  Kickbacks - 3 sets of 15 reps at 15 lbs

6.  Skull Crushers (Barbell) -  3 sets of 15 reps at 45, 50, and 55 lbs

Cardio Training - Eliptical Machine - 30 minutes

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See more at: www.Lose-100-Lbs.com

Tuesday, April 06, 2010

DAY 93 OF THE 100 DAY CHALLENGE!

The Whole Truth About Whole Grain
It’s important to understand that products marked “whole wheat” are not necessarily “whole grain”. “Whole wheat” is a marketing term that is basically meaningless. Most flour is made from wheat so is, in fact, whole wheat flour unless some other grain flour has been added such as rye, oats, corn, potato or other possible flours have been added. Whole grain has more fiber than so-called “whole wheat”. More fiber may help the lower colon stay healthy and aids in proper elimination of waste. Whole grain is lower on the glycemic scale than “whole wheat”, making it slower to be digested and absorbed, thus it may be a better choice for diabetics and people interested in losing weight. Because whole grain is less processed, it may retain more of its original vitamins and fiber than more processed flours used to make whole wheat and other breads. Finally, typically, bakers know the consumer looking for whole grain is health conscious and is more likely to use “healthier” oils and flours with fewer preservatives.

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EVENING WORK OUT (I missed doing it in the morning because of snow!)

Strength Training - Shoulders & Core

1.  Barbell Front Raises  - 3 sets of 15 reps at 45 lbs

2.  Dumbbell Front Raises (Standing) - 3 sets of 15 reps at 20 lbs

3.  Standing Lateral Raises - 3 sets of 15 reps at 15 lbs

4.  Chinnies - 3 sets of 15 reps

5.  Bicycle Crunches - 3 sets of 15 reps

6.  Cherry Pickers - 3 sets of 15 reps

Cardio Training - Eliptical Machine - 30 minutes

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Check out my other posts at www.Lose-100-Lbs.com

Monday, April 05, 2010

DAY 92 OF THE 100 DAY CHALLENGE!

What is a Phytochemical?
Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients. Unlike traditional nutrients (protein, fat, vitamins, minerals), phytonutrients are not essential for life, so some experts prefer the term “phytochemical.” Common phytonutrients include carotenoids, flavonoids, inositol phosphates, lignans, isothiocyanates, phenols and cyclic compounds, saponins and sulfides. We currently know the most about carotenoids, the red, orange and yellow pigments in plants. Fruits and vegetables high in carotenoids appear to protect against certain cancers, heart disease and age-related macular degeneration. Phytonutrients may serve as antioxidants, enhance the immune system, alter estrogen metabolism, cause cancer cells to die, and repair DNA damage caused by smoking and other toxic exposures.

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MORNING WORK OUT

Strength Training - Legs

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

6.  Bottom Up Squats - 3 sets of 15 reps at 65, 95, and 115 lbs

Cardio Training - Eliptical Machine - 30 minutes

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Check out my other posts at www.Lose-100-Lbs.com

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EVENING WORK OUT AT THROWDOWNETC IN OREM, UT

Renegade Boot Camp with Jason Mertlich Instructor - 2 Sessions!

The second session was by far one of the most challenging that I’ve had in awhile!  They are all challenging, don’t get me wrong, but this one was incredible!  I’m totally feeling it today - in a “good” way!