9 week "scale-free" Get Fit Challange!

[Momto2Boyz]

So, I thought I would share this, and see if anyone wanted to join in! I have started mine and am at the end of week 3!

But I thought it was a perfect time to post, becuase there are 9 more weeks left in 2008! So, why wait for a New Year to start those resolutions! So, here is the challange:

1. Get on the scale today, write the number down...then put your scale away for the next 9 weeks!
2. Set up an exercise schedule for yourself that is challanging, but easy enough that you can stick to it for 9 weeks! Try to get moving at least 3 times a week for 30 minutes.
3. Then get up, get out and start moving!
4. At the end of your 9 weeks, bring out the scale and see what has happened! If you stick to your exercise plan, then the scale should go down.

The idea here is to rely mainly on exercise, and get fit and feel better about yourself, rather than rely on the number that the scale shows! You can still eat what you want through the holidays as long as you stick to your work out schedule! It can be anything from walking to jogging to weight lifting to jazzercize! The only thing that matters is that you are moving around at least 3 times a week for 30 minutes or so!

I got this idea from DH, who claims that I am a scale junkie. He said, I should work out to get fit and not worry about what the scale says and more about how I feel! And the first three weeks have gone really well. I'm going through some scale withdrawl...but I feel excellent and strong and happy!

So, if anyone wants to join me...let's do it! Post your starting weight (that's optional of course ) and your work out schedule. And be detailed about it, I would love to have everyone challange themselves a little bit with their workouts! And then rely on this thread to keep them accountable towards their 9 week goal, which is to complete the program and not lose a specific amount of weight! I'm doing a 5K challange. I'm not (nor have I ever been) a runner, but I am doing an runner's training course that I found online, and at the end of 9 weeks, I should be able to jog a 5K!

Of course, we can't have weekly "weigh-ins", so maybe we will have weekly "how do you feels?" I'll post a questionaire starting next week, then we can come back and answer the same questions each week and see how our answers start to change over the course of our "Get Fit Challange"! I'd love to have company for my own personal challange! Anyone with me?

[joyofsix]

Ok, 9 weeks is a nice number. I need to focus more on my well-being. I fell yesterday and today I'm sore so obviously I'm out of shape. Ok, embarrassed by this weight 153.

[Momto2Boyz]

The idea for me, is that if I can't get on my scale...then I have to stick to my program to make sure the weight is coming off! I'm in week 3 now, and so far so good. I know at least some weight is coming off, I feel muscular and fit!

So here is my starting weight (drumroll please)........
179 POUNDS!!!!!
(Seriously....let's hope that number comes down!)

Here is my exercise program by week:

COMPLETE:
Week 1 (Mon, Wed, Fri)
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 5 minute walking cool down. 15 minute upper body workout.


COMPLETE:
Week 2 (Mon, Wed, Fri)
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 5 minute walking cool down. 20 minute upper body workout.


2/3 COMPLETE!
Week 3 (Mon, Wed, Fri)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds , Jog 3 minutes, Walk 3 minutes
Jog 90 seconds, Walk 90 seconds , Jog 3 minutes, Walk 3 minutes
Jog 3 minutes, Walk 3 minutes, Jog 3 minutes, Walk 3 minutes
5 minute walking cool down
30 minute upper body work out

Week 4 (Mon, Wed, Fri)
Brisk five-minute warmup walk, then:
Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes
Jog 3 minutes, Walk 90 seconds, Jog 5 minutes
5 minute walking cool down
30 minute upper body work out

Week 5 (Mon, Wed, Fri)
Brisk five-minute warmup walk, then:
Jog 5 minutes, Walk 3 minutes, Jog 5 minutes, Walk 3 minutes, Jog 5 minutes
5 minute walking cool down
30 minute upper body work out

Week 6 (Mon)
Brisk five-minute warmup walk, then:
Jog 5 minutes, Walk 3 minutes, Jog 8 minutes, Walk 3 minutes, Jog 5 minutes
5 minute walking cool down
30 minute upper body work out

Week 6 (Wed)
Brisk five-minute warmup walk, then:
Jog 10 minutes, Walk 3 minutes, Jog 10 minutes
5 minute walking cool down
30 minute upper body work out

Week 6 (Fri)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
5 minute walking cool down
30 minute upper body work out

Week 7 (Mon)
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
5 minute walking cool down
30 minute upper body work out

Week 7 (Wed)
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
5 minute walking cool down
30 minute upper body work out

Week 7 (Fri)
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
5 minute walking cool down
30 minute upper body work out

Week 8 (Mon)
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
5 minute walking cool down
30 minute upper body work out

Week 8 (Wed)
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
5 minute walking cool down
30 minute upper body work out

Week 8 (Fri)
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
5 minute walking cool down
30 minute upper body work out

Week 9 (Mon)
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
5 minute walking cool down
30 minute upper body work out

Week 9 (Wed)
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
5 minute walking cool down
30 minute upper body work out

The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
5 minute walking cool down
30 minute upper body work out

(And then, just a note... in week 10...I turn 30! So, there lies my motivation! )

Here is what I do for the 30 minute upper body workout:
3 sets of 10 - Modified push-ups (knee push-ups) (still working up to doing full sets)
3 sets of 20 - Seated rows (with a band or machine)
3 sets of 10 - Barbell rows (medium weight)
3 sets of 20 - Seated overhead press (light weights)
3 sets of 12 - Arnold press (medium weights)
3 sets of 20 - Alternating bicep curls (light weights)
3 sets of 16 - Concentration curls (medium weight)
3 sets of 20 - Tricep extensions (light weight)
3 sets of 12 - Tricep (or chair) dips
3 sets of 10 - Alternating front/side raise (light weights)
3 sets of 10 - sit ups with an exercise ball

Right now, light weights are 5 pounds and medium are 8 pounds.

So far I am doing really well! I'm able to stick with it and I feel really good about how I am doing! I am dying to get on a scale though, but I still have 6 more weeks!