Justsofit Six Week Challenge

Back on track

2010-03-15T09:04:00.003-04:00

Well, we are half way through the challenge. I'm sure you all, like me, have had some ups and downs, but again like me, you should be back on track again. My eating is in control again and I'm fitting more exercise in.

If you are still struggling, just try to take it one day at a time. Instead of trying to completely overhaul your diet, just add one healthy meal per day, or eliminate one unhealthy food. Instead of trying to do a full hour of exercise, try doing just 15 minutes at a time. Getting healthy is all about taking steps. Each step forward you take is one step closer to your goal.

And speaking of steps, one of the best ways to start adding extra steps into your day is by wearing a pedometer all day. It's been proven that just by wearing the pedometer, you push yourself to add more steps! You need to aim for 10,000 steps each day just to maintain your current level. If you are looking to lose weight, aim for 20,000 steps.

I've said it before and I will say it again, three steps forward and one step back will STILL get you where you want to go. So don't beat yourself up about your setbacks and slip-ups. Just pick yourself up and start again. You can do this!!!!

If you need help with anything, just send me an e-mail - sally@justsofit.com. I'll be happy to help you out.

Don't forget to post your goals, comments, encouragement and ideas here to help motivate your fellow challenge participants!!!

Almost half way there, and how can I maximize my weight loss?

2010-03-08T13:27:00.002-05:00

Well, we're almost half way through the six week challenge. How have you been doing? If your goal has been weight loss, are you seeing the results that you were hoping for? If not, re-evaluate your goals and then look back on the past two weeks. If you have been keeping a journal, are you seeing that you are sticking to your dietary requirements or are you having too many days where you slip up? Have you added weight training to your exercise regime? Are you getting a minimum of 30 minutes of brisk cardio in each week?

If you have stuck firmly to your diet, added weight training and been doing 30 minutes of cardio 3 times a week and still not seeing the results you were hoping for, maybe it's time to ramp it up a notch. Try switching up your weight training. If you have been doing the same exercises for more than 6 weeks, then your body has already adjusted to this. Your muscles remember how to do the routine and don't get the same benefit from it. Try changing the exercises that you do. Compound moves work best. For instance, if you have been doing squats for lower body and overhead presses for upper body, why not combine these two into one move? Holding weights by your side, squat down, as you come up out of your squat, bring the weights up to your shoulders and then press overhead as you stand up straight.

How is your cardio routine? Do you find yourself just going through the motions? Just taking a nice walk? How about adding run intervals to your walk? Try walking for 5 minutes, then jog for one and repeat for your entire half hour. Also, try adding more cardio in. For instance, add another 15 minutes onto your normal routine, or add in two or three 10 minute segments throughout the day. While watching TV at night, why not get up during commercials and do a set or three of jumping jacks or jog in place. When your show comes back on, have a seat and enjoy, knowing you did not waste that commercial time!

Look for inventive ways to add exercise throughout the day. Sit at a desk all day? Why not get up now and then and do a set of push-ups against your desk? Or try dips on your chair or even squats next to your desk. Just move!! All those little bouts of exercise add up and will help you maximize your weight loss.

Good luck and keep up the great work!!

So, how did you do?

2010-03-01T08:21:00.002-05:00

We are starting week two. How did you fare on week one? Did you meet your goal for the week? I just barely made mine. My weekly goals were to lose one to two pounds and to clean up my eating. I did pretty good on the eating part and I did manage to lose one pound. :)

I'm going to keep the same goals for this second week, lose one to two pounds and keep up with the clean eating. I've been working out every day with a half hour of cardio and resistance training every day. I'm doing upper body one day, lower body the next day and core training the third, then going back to upper body then lower body. It's an intense circuit but seems to be working for both me and my early morning client/workout buddy.

Don't forget to include vitamins in your diet plan. At least a multi-vitamin every day. There are a number of other supplements that can be added. Do some research and find those that you think will work for you. However, please stay away from those gimmicks that promise to help you lose weight fast! I've said this over and over and will be saying it again and again - there is no magic pill! Healthy eating and good workouts are the only healthy ways to go!

Feel free to e-mail me if you have any questions I can help answer for you or if you need some fresh workouts to try. And don't forget to post your results, comments and encouragements here for your fellow Challenge Buddies! We are all here to help support and motivate each other!

Good luck!!

And we're off!!

2010-02-22T05:26:00.002-05:00

It's 5:30 am on Monday morning here and I am getting ready to go weigh in for my six week challenge. I'm not looking forward to this as Monday's I am always up in weight. Mostly because I ate badly over the weekend. We're usually out running around and eat fast food on the fly. This week my sister came for the weekend and we spent Saturday out shopping. We did manage to get a workout in on Saturday morning and walked two malls but the eating was lousy. Sunday I spent some time in the garden cleaning up my cactus garden. It got pretty physical as I had to dig out and chop down a couple of large plants and I dug out and replaced the edging.

Anyway, today is the first day of the challenge and I am determined to do good. My short term goals for this week are to lose 1 to 2 pounds and to eat clean for most of the time. I will be getting a workout in every day. I'll be doing a half hour of cardio and a half hour of weights/resistance training every day. This morning is upper body.

What are your goals for this week and how do you plan to accomplish them? Have you written them down? Remember, for those whose goal it is to lose weight and/or body fat, your diet is critical! Eat 5 to 6 small (300 calories) meals every day. Have a good quality protein at each meal and combine that with fresh fruits and veggies. Try to stay away from the white sugar, white flours and white breads. Substitute whole wheat bread and pastas. You also need to do at least 30 minutes of brisk cardio most days of the week and lift those weights!! Let me know if you need any pointers on this.

Have a wonderful week everyone and don't forget to post your comments. Let's keep everyone motivated!!

The beginning

2010-02-21T07:30:00.000-05:00

Everyone has to start somewhere. Take that first step, write that first word, say that first sentence. Your first step is going to be setting your goals. We'll be spending six weeks (or more) together. You need to know where you want to goal before you can map your route. Are you looking to lose weight and or body fat? Do you want to fit into a smaller size? Maybe you want to run a 5k, or just walk to the end of the road. Let's all start with baby steps. Set a goal for what you want to accomplish by the end of the week. Make it an attainable goal. Then set a goal that you want to reach by the end of the six weeks. Make that one a challenging goal, one you are not sure you can reach. Here are some examples of short term goals:

* lose 1 to 2 pounds
* walk 10,000 steps
* eat healthier meals
* cut back on smoking

The common theme here is that we are working to create a healthier you.

Your long term goals (and by long term I mean the end of the six week challenge) should be something like this:

* fit into a smaller size
* walk/run a mile (or more)
* eat clean, healthy meals most days of the week
* be ready to quit smoking entirely

Each week I will post here and I want everyone to comment. Let's keep this a place where we can encourage each other, support each other and keep each other on track. This is a personal challenge, meaning you are doing this on your own. But, we want to make sure that everyone has a support group. Enter a comment each week. Tell us what your goals are, how you are doing, what your roadblocks are, what your accomplishments are. If you have a question, ask it here. If you can answer someone elses question, do so! Let's keep each other upbeat!

Now, on to your challenge!! My challenge to each and every one of you for this week is to sit down and think of what you want to accomplish, then set it down in writing here. I will help in any way I can. Don't forget to check out my website each week for a yummy, healthy recipe.

Let the games begin!!!!