Wednesday, 28 November 2012

On To Week 3 She Said


30 Day Challenge

New Rule: You are allowed ONE rest day. Use it wisely! 

To subscribe to this blog click here

 

Day 14 & 15 and Feedback from Participants:


Lilith said, "Here is what has changed for me. Only doing 15 minutes now makes me feel guilty. I've gone from not doing any exercise everyday to feeling really bad when I don't do more than the required time. Also there have been lots of times when I didn't feel like doing the exercise - who is to know if I don't do it for real? But I feel like I HAVE to do it - I feel so accountable to this challenge. It has been a terrific motivator."

Day 14: November 26,2012


  • Mel - Strength Training (see above) - Toronto. Ontario, Canada
  • Mallory - Viral chest infection  and now sinus infection too- Toronto, Ontario, Canada
  • Crystal -"Let's say 60 min carpenter labourer. All I want is a hot bath and massage. Worked over 5 hrs but we'll go with 60 min hard labour."   - Crystal. - Regina SK Canada.
  • Goanna - Twisted knee - She will be out of the game for a while, but is doing a great job cheering us on.
  • Lis -25 mins yoga (Riding the WInd) and 10 min Pilates Thigh work out (SP video) Riding the Wind is a challenging session in the main part: forward fold - chair pose - chest lift - tree pose - warrior 3 - standing on one leg, the other sideways in the air whilst holding the toes (all that without falling over) - San Carlos, Mexico.
  • K - "Gulp...ended up taking my free pass:( I tried to do it last night, but could not even make it through 5 mins. Ended up going back upstairs and climbing into bed really early and sleeping til morning." - Detroit- Detroit, MI
  • Ishii -20 min strength training DVD from Canyon Ranch and a 10 min core workout by Coach Nicole. - Urem, UT
  • Tanya - Today 55 mins of cross training. - NYC
  • Lily - Body Weight Lunge:36 reps; 2 second hold at bottom: ladders. One-Leg Romanian Deadlift: 21 reps; 2 second hold at bottom: body weight, as ladders Body Weight Squat: 61 reps; Stiff Leg Barbell Good Morning:30 reps; 13 reps - 2 second hold at bottom, hands interlaced behind head: ladders
  • Jill -Walked -Toronto
  • Tofodil- KCM's NYC Mocha Mix ~ Upper Body = 30 min.
  • Bella - No Data - Ottawa, ON Canada.
  • Lilith - 30 minutes walking, 25 minutes dance exercise. - James Bay Region of Northern Quebec.
  • Sheila - 60 minutes each Pilates and BodyWorx; then stacked all the furniture in student room, dragged in tall ladder and prepped for painting ceiling and cornices that were stained by leaks in previous winters - Cape Town, South Africa  

 

 Day15 - November 27th, 2012



  • Mel - Strength Training (see above, everything except the plank ) Those side bends with dumbbells really made me sore the first time I did them, now I am not hurting as much anymore AND I have upped it to 10 pound dumbbells! - Toronto. Ontario, Canada
  • Mallory - Viral chest infection and now sinus infection too- Toronto, Ontario, Canada
  • Crystal -"I spent 4.5 hours lifting drywall - all over my head and being general gopher. Don't really know what that works out to in exercise minutes but with everything else today I feel like what I would think I'd feel like after a half marathon." - Regina SK Canada.
  • Goanna - Twisted knee - She will be out of the game for a while, but is doing a great job cheering us on.
  • Lis -25 mins yoga (Sunbird series) and 5 min Booty Work out with Ball (SP video). Lis wrote:"Bridges on a stability ball, hard enough with both feet on the ball and not funny when you can only have 1 foot on the ball... makes you wonder why it's called a stability ball - not stable at all!! (Ok, so I fell off )" - San Carlos, Mexico.
  • K - 30 mins strength training shoulders & abs - Detroit- Detroit, MI
  • Ishii - HIIT training. 25 mins- Urem, UT
  • Tanya -15 mins of yoga-based stretching. Tanya wrote: "I promise it was not 15 mins of corpse pose... tempting though that was." - NYC
  • Lily -18 minutes of On The Ball Pilates DVD today (and 1 mile walk).
  • Jill -Walked -Toronto
  • Tofodil- 5 km Run .
  • Bella - No Data - Ottawa, ON Canada.
  • Lilith - 50 minutes walking. - James Bay Region of Northern Quebec.
  • Sheila - 60minutes Aqua with resistance equipment; up and down ladders with paint brushes and paint pot to cover up leak-stains on the ceiling in student guest room - Cape Town, South Africa

Sent in by Crystal

Everyone is doing great on the challenge. Even through there have been challenges and obstacles, most participants have said how being part of the challenge has kept them motivated. 
 
www.melonyteague.com 
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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.  

 


Monday, 26 November 2012

Day 10, 11, 12 & 13 - 30 Day Challenge


 

30 Day Challenge

New Rule: You are allowed ONE rest day. Use it wisely! 

To subscribe to this blog click here

Day 10, 11, 12 & 13.


View while exercising

Shovelling snow and scraping ice is a workout, you better believe it!


The interesting about Challenges is that at first they help us to "stretch" ourselves, and I don't mean physically. We are 1/3 way into the challenge and I am hearing the same thing, participants are adding on more minutes, loving it, and on days when they can't manage more than 15 minutes they are feeling bad about it. This tells me that the challenge has moved from being a "stretch" to being the normal expectation and that means it is working! I am so proud of my girls! What makes me smile is the number of husbands who have been roped in to go for walks with their ladies. I also noticed that there was a little bit of soreness from using muscles that don't usually get involved in exercise on a regular basis. This highlights the importance of mixing things up and not only sticking to your favorite exercises.What seems to be a reoccurring pattern is that by Sunday, participants are tired and do only the bare minimum. I am interested to see if by the end of the challenge our collective stamina will be better on Sundays? Funny thing is that by Monday participants are reporting activity way over and above what is expected. Hmm...resting on the 7th day, sounds like a familiar concept. Where have I heard that before? (Grin!) Seems a day of rest might actually prove to be a good thing. Wonder who came up with the "rest on the 7th day" thing? Oh yeah, the Guy who created us did! Funny that, that we don't think He might know a thing of two about what we need, since He created us this way.



Day 10 - Thursday, November 22nd Happy Thanksgiving to the USA'ers.

Mel - Rest Day - Toronto. Ontario, Canada
Mallory - Viral chest infection - Toronto, Ontario, Canada
Crystal - 15 minutes plowing through snow on foot - that had to be worth something!; 20 minutes dance. - Regina SK Canada.
Goanna - Twisted my knee - she has a degenerative tear posterior horn meial meniscus extending to the articular surdace. "I tried to walk a little today and went to work, but forgot my brace and nearly fell, so phoned my son and he brought it to school for me." - Goanna
Lis - 25 min yoga (Water Light sequence) and SP video (desk stretches) - San Carlos, Mexico.
K -35 minutes strength training - back & biceps - Detroit- Detroit, MI
Ishii - a beautiful run! 30 mins (after resting her knee for a few days) -Orem, UT
Tanya -Yesterday 50 min walk- NYC
Lily - Thanksgiving day of rest.

Jill -Walked -Toronto
Tofodil- 2 mile walk
Bella - No data - Ottawa, ON Canada.
Lilith - 20 min walking - James Bay Region of Northern Quebec.
Sheila - Up and down the ladder, arms up to take down the curtains and put them back up again after laundering (they can dry while they hang in the sun thru the windows), carting planters around the garden to re-plant miniature Agapanthas, mop up the pile of soap suds all over the kitchen as the washing machine leaked - twice! ("Funny thing is, last night I dreamed my kitchen was under water and I had to call in the Flood Damage people.") Neighbourhood walk for 1/2 hour - Cape Town, South Africa 





(left)Back and Biceps workout - K - Detroit



( Day 11- right ) Lis is the Yoga Queen, but she added some strength Training.

Day 11- Friday, November 23rd, 2012

Mel -25 minutes core strength training - Toronto. Ontario, Canada
Mallory - Viral chest infection - Toronto, Ontario, Canada
Crystal -
10 min Nordic track for 35 total; 30 min shovelling out the barn; 25 min dancing and stretching for a grand total today. 90 min. "My legs and shoulders are feeling it. Looking forward to a hot bath." - Crystal. - Regina SK Canada.
Goanna - Twisted my knee - she has a degenerative tear posterior horn meial meniscus extending to the articular surdace. She will be out of the game for a while, but is doing a great job cheering us on.
Lis -25 min yoga (head to knee seq) and 9 min seated arm and shoulder work out (SP video) Still using 5lb hand weights - San Carlos, Mexico.
K -
40 mins strength training chest & triceps + 20 mins treadmill walk/run- Detroit- Detroit, MI
Ishii -
15 min walk with the dogs- Orem, UT
Tanya - Today took the feet instead of the subway, for a 20 min walk.15 mins of abs done! - NYC
Lily -
22 minutes cardio/ core Pilates Reformer (with rebounder) 

Jill -Walked -Toronto
Tofodil- 5km Run
Bella - - Ottawa, ON Canada.
Lilith -
1 day off- Rest day - James Bay Region of Northern Quebec.
Sheila -
Aqua Aerobics with Resistance hand weights and noodles - could feel my Abs from previous classes - pretty painful to cough :)- BodyWorx; 60 minutes each as well as more ladders and curtains - Cape Town, South Africa




Day 12 - Saturday, November 24th, 2012



Mel - Last minute raking of lawn before it snowed, arms and abs exercises ( See above) Toronto. Ontario, Canada
Mallory - Viral chest infection - Toronto, Ontario, Canada
Crystal - 
20 min walk, 25 dance - Regina SK Canada.
Goanna - Twisted knee - upper body work.
Lis -
25 mins yoga (Revolving Triangle ) - San Carlos, Mexico.
K -
35 mins strength training back & biceps + 20 mins treadmill incline 10% - Detroit- Detroit, MI
Ishii -
Did my 3o min run and 15 min dog walk- Orem, UT
Tanya - 45 min skip, walk, run in a chilly park; now 30 mins into geocaching expedition - NYC
Lily -
Butt Workout - "This video says BUM, but I felt it mostly in my poor, not-yet-recovered quads!; Leg/ hip, ab & tricep

Jill -Walked 30 min -Toronto
Tofodil-
Peak 10 Cardio Strength workout

Bella - No data - Ottawa, ON Canada.
Lilith -
40 minute walk - James Bay Region of Northern Quebec.
Sheila -
60minutes Fuse Ball - playing like kids with the big Swiss Ball - hectic and fun; 60 minutes Boxing - Punching and kicking the bag, using the step - loads of cardio and ST and included HIIT - Cape Town, South Africa

Day 13 - Sunday, November 25th, 2012 (one month to Christmas folks!)


Mel - 5 km/ 3.24 Miles on treadmill and it took 53:30 minutes. - Toronto. Ontario, Canada
Mallory - Viral chest infection, this poor girl has been really sick! - Toronto, Ontario, Canada
Crystal -
10 on Nordic track and a 10 min walk.- Regina SK Canada.
Goanna - Twisted my knee - She has been doing upper body work.
Lis -
25 mins yoga (Crane series) and 5 min Core workout on Ball (SP video) and added Planks on a stability ball. "What a sight,  glad nobody was watching.." - Lis - San Carlos, Mexico.
K -
40 mins strength training legs + 20 mins treadmill - Detroit- Detroit, MI
Ishii -
Walked the dogs- 15 mins - Orem, UT
Tanya -45 mins of chasing the little guy around the playground in the freezing cold at 5pm this evening. - NYC
Lily -
Running (on rebounder): 0:27:00 || 110 BPM || flat ; One-Arm Kettlebell Swing:
10 lb x 24  sets of varying reps. Incline Push-Up:
8 sets of 12 reps (+4 pts) - As tabatas; Plank (8)As tabatas; Burpee 8 sets; Push-Up 8 sets.

Jill -Walked 45 min-Toronto
Tofodil- 30 minute run, 1 hour Yoga
Bella -No Data - Ottawa, ON Canada.
Lilith -
15 minute walk- James Bay Region of Northern Quebec.
Sheila -
2 miles walked - Cape Town, South Africa

Wow! Well done ladies and here is a great idea for a snack! ANYTIME of day or night.




Enjoy some Organic Granny Smith Apples with some seed butter. Delicious!

www.melonyteague.com 
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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.  


Thursday, 22 November 2012

Overcoming Challenges within Challenges




30 Day Challenge

New Rule: You are allowed ONE rest day. Use it wisely! 

To subscribe to this blog click here

Day 8 & 9

Day 8 Regina, Canada

Day 8 - Tuesday November 20,2012


  1. Mel - Upper body and core Strength Training Toronto. Ontario, Canada
  2. Mallory - Viral chest infection - Toronto, Ontario, Canada
  3. Crystal - 25 dance; 15 Nordic track. Didn't note how long I was walking. - Regina SK Canada.
  4. Goanna - Twisted my knee - she has a degenerative tear posterior horn meial meniscus extending to the articular surdace. Sounds scary!
  5. Lis - 25 minutes yoga (Earth series) and 10 min Abs Blaster SP New You Bootcamp video   -  San Carlos, Mexico.
  6. K -30 minutes treadmill- Detroit- Detroit, MI
  7. Ishii -35 mins of Jillian Michaels Power Yoga. 1 hr intermittent walks throughout the day as well! -Orem, UT
  8. Tanya -"Right this moment I am having an energetic dance party of 1 while making Thanksgiving food. It will be more than 15 mins" - NYC
  9. Lily -Russian Twist: 96 reps and Scissors with Hold (Beach Scissors):96 reps; High Knees:
    96 reps and then did some walking.
  10. Jill -Walked for 40 minutes this time!-Toronto
  11. Tofodil-  Cathe's Upper Body Workout
  12. Bella - Rest Day - Ottawa, ON Canada.
  13. Lilith - 25 minutes of dance aerobics  -Chibougamau, in the James Bay Region of Northern Quebec.
  14. Sheila  -60 Minutes Aqua Aerobics with resistance noodles and dumbbells. FitBolt odds - App downloaded onto computer reminds me every 30minutes to step away and do something - exercise or stretch - it all adds up! - Cape Town, South Africa   


Some of our 30 Day Challenge participants are having some challenges within the challenge. How to overcome them?


  • Adapt and re-evaluate - If you get sick or sustain an injury you have to adapt and re-evaluate. Adapt your physical activity. When I sustained a shoulder injury in 2009, I spent the year doing kicking in the pool and did not use my arms much at all, I had to adapt. Anyone who knows me in the pool knows how much I detest kicking. I'm not very good at it, but backstroke on the other hand is closer to being my forte.
  • Be realistic - Remember it is all about cultivating a mindset of intentionally introducing activity to your life. If you are burning yourself out, you clearly need more rest and more intentional, focused activity. If you are more active than you used to be, you are making progress, but keep it balanced. Rest is just as crucial to help your muscles recover and your body to adapt.
  • Fuel your body right. Make sure you are getting the protein you need to sustain your added activity. Stay hydrated and do so throughout the day, not just in the hour after your workout.
  • Get up and go, if you missed a day, no biggie, that does not mean you are a failure, it means you missed one day. Don't give up, just get up and go at it again! Watch those fitness minutes accumulate again and be encouraged! We are all in it together.
  • Try something new - now I am not suggesting you do something dangerous or potentially risky but how about adding something different to your workout routine. You know, get out of your comfort zone? I know that for myself I would rather just get on the treadmill and run, without having to think, than start a new regime of something that might take a little bit of mental energy to master. I have had to overcome that mindset and try new things. I even tried rock climbing once, even thought I am afraid of heights! 
  • Write down your progress and keep track of it. It will motivate you and you will want to reach higher, go further and run faster. (or even lift heavier weights.) 
Have fun! Make it fun! Decide to have fun, doing something begrudgingly is counter productive. 

Some of the participants are heading toward a weekend filled with family and food. Thanksgiving in U.S.A. is this weekend and I wish all the participants and their families a Happy Thanksgiving.

You might want to check out these recipes:
  • Pumpkin Spice Garbanzo Cake 
  • Cheesy Pumpkin Bread 
  • Pumpkin Latte
  • Pumpkin Smoothie
  • Pumpkin and Cinnamon Crepe Recipe 

    HAPPY THANKSGIVING!

    Day 9 (Wednesday, Nov 21, 2012)

    1. Mel - Core strengthening workout (See below)- Toronto. Ontario, Canada
    2. Mallory - Viral chest infection - Drinking lots of hot tea - Toronto, Ontario, Canada
    3. Crystal - 35 min dancing - Regina SK Canada.
    4. Goanna - Twisted knee
    5. Lis -25 min yoga (reverse planks) and 8 min upper body sculpting (SP New You Bootcamp) -  San Carlos, Mexico.
    6. K -30 mins Amy Dixon's Breathless Body DVD- Detroit- Detroit, MI
    7. Ishii - 27 mins of Extend Barre workout and a walk- Orem, UT
    8. Tanya - 15 minutes Abs workout - NYC
    9. Lily -Body Weight Lunge:
      total 70 reps; Let Me Ins:56 reps in total; Incline Push-Up: 42 reps in total and

      Walking:
    10. Jill -Walked  -Toronto
    11. Tofodil- 5 km run!
    12. Bella - 3 miles with Leslie Sansone (48mins) - Ottawa, ON Canada.
    13. Lilith - 40 minutes walking and 15 minutes of aerobic exercise. -Chibougamau, in the James Bay Region of Northern Quebec.
    14. Sheila   -60minutes Aqua Aerobics - we got new Aquatic Hand Weights as well as Noodles; 60minute BodyWorx - no weights today - used Body Weight - cardio and ST
      30minutes Walking - to recycle bins-
      Cape Town, South Africa  


       Day 9 : This is what I did:

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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.  
    

Tuesday, 20 November 2012

30 Day Challenge - What's going on?


 The 30 Day Challenge continues as we close our first week of the challenge.


 Not bad that it is day 7 and it took this long for someone to owe me one!  Hey, it happens, just get back up and go at it again! No giving up, right girls?

In one part of the world a participant in the 30 Day Challenge goes for a walk and sees snow, in  another hemisphere, another participant sees the view of Devil's Peak in the Cape at the tip of the African Continent. While everyone is enjoying the challenge and is doing more than they would have otherwise, it seems that day 6 was not easy for most of us. After a busy week some of us were worn out, I got two coffee's that day. Day 7 marks a new week and we are all revived and ready to go. One participant has a knee injury, one has gotten a chest infection and another has twisted her leg. We will cheer them on, encourage them and hope that they will join us again soon after a few days rest. All is not lost, they did 6 days more than they would have otherwise. 

LIST OF PARTICIPANTS:  

Day 6 ( Sunday Nov 18th, 2012)

  1. Mel -I did some planks, crunches, push ups and stretching....about 18 minutes! Busy day today and if Christmas shopping counted as exercise, It would have been 1 hour 18 minutes! - Toronto. Ontario, Canada
  2. Mallory - 15 minutes bootcamp - wheezing! - Toronto, Ontario, Canada
  3. Crystal - Had to really convince myself. 15 walking. 15 Nordic track. - Regina SK Canada.
  4. Goanna - 80 minutes at a yoga mini retreat and 30 minutes - some of it uphill.
  5. Lis - 25 minute yoga (Dancing Sun sequence) and 5 minute SP Abs on a Ball video -  San Carlos, Mexico.
  6. K -45 min strength training legs - 15 min barre work - 15 min of sprints - Detroit- Detroit, MI (See photo above)
  7. Ishii - 15 min dog walk. Trying to rest my knee. I hyper-extended it yesterday and its my active rest day.
  8. Tanya -Was feeling pooped after a busy weekend, so only 15 mins of Yoga which would have been 0 if not for this challenge! - NYC
  9. Lily - Short hike (about 15 minutes in Ozarks. So it's all steep hills either going Dow or up!),
    10 (each side) kettlebell dead lifts; 10 kb around the world each way (hip); 10 kb around the world each way (knee/ squat height). Then my 22 minute Pilates Reformer workout that's intense (VERY similar to cable machines, using anywhere from 16lb to 44lb per exercise)
  10. Jill - Walking the dog and the husband -Toronto
  11. Tofodil30 min jogging with my dog.
  12. Bella - - Ottawa, ON Canada.
  13. Lilith - 35 minutes dance workout.
  14. Sheila  -Neighborhood walk - 28C - Started out late so it was a sweaty one - 5.7kms /3.56miles followed by gardening too for about an hour - grabbed some plants from a neighbour and replanted immediately and then hit the shower! - Cape Town, South Africa








LIST OF PARTICIPANTS:  

Day 7 ( Monday Nov 19th, 2012)

  1. Mel -2.5 miles, 40 minutes on the treadmill (4.03km) - Toronto. Ontario, Canada
  2. Mallory - A walk to the walk-in clinic for viral chest infection - Toronto, Ontario, Canada
  3. Crystal - 15 minutes of dancing this morning. I'm really having fun. 20 min. Nordic track.- Regina SK Canada.
  4. Goanna - I think I twisted my knee, Sorry Team I overdid it today.
  5. Lis -  25 mins yoga (Half Moon sequence) and 2 short SP videos: lunges and back extension with a ball (total maybe 6 minutes?) I love my stability ball! -  San Carlos, Mexico.
  6. K -20 minutes treadmill - Detroit- Detroit, MI
  7. Ishii - 30 mins of Bob Harpers Biggest Loser workout this morning and then my 135 min walks and my 90 min walk later!
  8. Tanya -20 mins of spot training. Didn't think I'd get anything done, but snuck that in- NYC
  9. Lily - 36 minutes of weights
  10. Jill - Coffee owed -Toronto
  11. TofodilDay 50 Energize Yoga = 15 min
      Insanity = 20 min
      Lunch walk = 30 min
      Cathe's Upper Body Pyramid = 60 min
      1 mile = goal to beat 12 min 30 sec
  12. Bella -.TBA - Ottawa, ON Canada.
  13. Lilith - 20 min dancing and a 40 minute walk.
  14. Sheila  -60minutes Body Worx - Cardio and ST combo - Cape Town, South Africa   
One thing is for sure, everyone is being intentional about getting their extra time in! THAT is awesome!

By Melony Teague © All Right Reserved




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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook.  


Sunday, 18 November 2012

Contrasting Activity


 For those of you who are landing on this page and are wondering what exactly is going on. "Where are the photos of the food and the recipe's" you ask? Click here for the background story to how this 30 Day Challenge, currently on Day 4 came about. Day 4 was a Friday and what a great way to end the workweek. I will be crossing fingers that you still get your 15 minutes in this weekend!


My Swimming day included 90 minutes of swimming (3.25km) and was the perfect way to end off my week. The water felt great, event though I had to scrape ice off my car to drive to the pool. While I was swimming, another participant far away in Regina, Canada was walking in the snow. What a contrast in activity and yet we felt like we were together somehow. Each participant has done a different workout and the variety is astounding. Everyone is at a different level in their journey towards a healthier life and seeing each one take up the challenge and take the next step


Sent by Crystal, Regina, Canada



LIST OF PARTICIPANTS:  
Day 4 ( Friday Nov 16th, 2012)
  1. Mel -3.25 km Swimming Training - Toronto. Ontario, Canada
  2. Mallory - Run - Toronto, Ontario, Canada
  3. Crystal -20 min dance, 20 min walk in the snow and 10 min Nordic track setting 4 - Regina SK Canada.
  4. Goanna - 80 minute brisk walk.
  5. Lis - 25 minute Yoga Session (Firebird) and 10 minute Beginner's Pilates Workout -  San Carlos, Mexico.
  6. K -35 minutes Strength Training - Shoulders & Abs - Detroit- Detroit, MI
  7. Ishii - 30 min Walk.
  8. Tanya -20 min of Resistance Training - NYC
  9. Lily -YAYOG legs workout (mostly)
  10. Jill - Walking the dog and the husband -Toronto
  11. Tofodil-  Energize Yoga for 20 min and walked the dog for 30 min
  12. Bella -10,006 steps!! (forgot to take a pic of it) - Walk at lunch and Walk after work. - Ottawa, ON Canada.
  13. Lilith -  New Participant
  14. Sheila  - Day 1 - 60 mins Aqua Aerobics with Resistance and 60 mins Garden Work
    Day 2 - 60 mins each Aqua Aerobics with Resistance and BodyWorx - Studio
    Day 3 - Walk 5.02 kms / 3.12 miles
    Day 4 - 60 mins each Aqua Aerobics with Resistance Noodles and BodyWorx - Studio
    - Cape Town South Africa - New Participant. 

Sent in by Tanya in NYC, USA - This is "the" Park - Central Park.


Day 5 ( Sat. Nov 17th, 2012)


Sent by Crystal, Regina, Canada.
  1. Mel - 3.22 Km Treadmill Run ( 35 minutes) 2 miles - Toronto. Ontario, Canada
  2. Mallory - 20 mins of kickboxing this morning then held plank for a minute. Yowza!! Feel good!- Toronto, Ontario, Canada
  3. Crystal - Danced, Nordic track and walked in the snow - She said, "I did it - all 3!"- Regina SK Canada.
  4. Goanna - Went Greek dancing in the evening. At least 90 minutes.Walked for an hour during the day.
  5. Lis - Day 5: 25 minute Yoga (Sunbird) and 8 minute Arm toning workout (SP New You Bootcamp) Lis said, "Feeling great - it nice to stay motivated, even if only by not wanting buy you all coffee." -  San Carlos, Mexico.
  6. K - 45 minutes Strength Training/chest & triceps & 30 minutes/3.5 mph/10% incline Treadmill  - Detroit- Detroit, MI  K said, "I am having fun with this challenge!"
  7. Ishii - 3 mile run and a quick dog walk of about 20 min. She said, "How am I feeling? I was feeling really great. Sometimes I am not motivated to workout on Saturday, but even though it was raining, I gave it a shot."
  8. Tanya -Brisk 20 min walk in *the* park -  NYC
  9. Lily - Rest and recovery day. ( Illness) 
  10. Jill - Walking the dog -Toronto
  11. TofodilPeak 10 Cardio Strength,  60 min
  12. Bella -Took the dog to the dog park and got lost!! (and forgot to take a pic again!) 40 minutes - Ottawa, ON Canada
  13. Lilith -  Dance 25 min, Walking: 30 min. From Chibougamou Quebec.
  14. Sheila  - 60mins each FuseBall and Box-ercise - both hi cardio- Cape Town South Africa

Now we are on to day 6 and I have some more photos to post and these are coming in from all over the world. It gives us a sense of togetherness that somewhere in the world someone is exercising with us because of the same challenge and the same purpose to be more intentional with physical activity in order to live a healthier life.

Thanks Mallory for agreeing to do this with me and the girls! Keep going!
Or....
You'll be buying me one of these:

By Melony Teague
© All Right Reserved





To subscribe to my consolidated newsletter, Click here 
Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
Join me on facebook
 

Friday, 16 November 2012

30 Day Challenge - Day 3 - How are you doing?



For those of you who are not involved in the 30 day challenge and might be wondering if you are going to see a post every day for the next 28 days I want you to breathe a sigh of relief. No you will not get a daily update, but I will keep you updated on the feedback I get from the participants.  Here is my personal day 3 report*:



DAY 3: I was not sure what I was going to do since I was still suffering from sore abs from the last time I did my planks. Only 15 minutes, right? How hard could it be? Mallory went for a run with some other co-workers and I am so proud of her. I would not be brave enough to run with them, mainly because I run really slowly and my children make fun of me. I don't let it get to me though, they can make fun if they want, at least I am not a couch potato and at the end of the day they will remember that. My ten year old joined me for this workout. The jumping jacks were a hit.

Here's K from Detroit's day 3 photo, doing bent over Dumbbell rows while trying to take a photo, I am impressed! 


Here is a blog post from one of the 30 Day Challenge participants and it is entitled: Things That Take Time. Take a moment to read her take on what it means to take up the challenge. It really touched my heart.


LIST OF PARTICIPANTS: Day 3

  1. Mel -Core and strength exercises (See graphic*)  - Toronto. Ontario, Canada
  2. Mallory - Run - Toronto, Ontario, Canada
  3. Crystal -Walking 30 min and Nordic track 15 min - Regina SK Canada.
  4. Goanna - One hour Circuit Training and a 1 hour Pilates class.
  5. Lis -25 minutes Yoga session and 8 minute Cardio Interval Workout -  San Carlos, Mexico.
  6. K - 45 minutes Strength Training - Back and Biceps - Detroit- Detroit, MI
  7. Ishii - 30 minutes of Interval Training.
  8. Tanya - 40 minutes on the Treadmill.   -  NYC
  9. Lily -Strength Training (Upper body) 
  10. Jill -  Walking the dog-Toronto
  11. Tofodil-  Kelly CM's Cardio Sculpt Fitness ~ 60 min
  12. Bella -15 min walk (got off the bus one stop early). Ottawa, ON Canada 
Who says 30 Day Challenges are all about pain? Here is Mall's pic today, her "post run epsom salt soak." Now that is what I call making a 30 day Challenge fun!

Having a goal and a little bit of motivation is something that helps keep the momentum going! When you workout you must make sure to:  Fuel your body right.

 
By Melony Teague
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Melony Teague a freelance writer and columnist who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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