January - Fat Loss Quickie

Fat Loss Quickie Home Office Workout – Days 22-25

Well, it’s time again for me to catch you up on how I’ve been doing on my January goal to do the 30 Day Fat Loss Quickie program. And yes, I know it’s not January any more.

Originally I had planned it out so I would have been done by January 31st. But I took a few days off, reset myself and was going to be done by February 3rd…. Well again I took a couple more days off, so now I’m looking at being done by February 7th.

I’m going with the philosophy that when I fall down, it’s just better to dust myself off and keep going. Draw a new line in the sand, and just keep working towards the goal.

I take the inspiration from my youngest son, who didn’t learn to count to 10 until he was 7 years old. It doesn’t matter that it took that long for him to learn to count to 10, what matters is that he learned it – that he did it. (BTW – he turns 8 in a week, and he not only can count to 10, he can count to 100, and add any number from 1 to 5 digits! – it just took him a while to get to 10, and then months to get to 20, and then from there…it was all down hill for him) 

So, that’s my strategy. I’m going to fall down (have obviously already), but I’m determined to see this through. It’s been a four year journey so far, just to get healthy on the inside, so a few days here and there are minor setbacks in the grander scheme of things.

Oh yeah, I was supposed to tell you about Fat Loss Quickie progress… Sorry…minor rant.

So anyway, Day 22 of the Fat Loss Quickie was the start of my 4th week on the program. Again with those pushups, that I’m still modifiying and expect will be for a while yet. But some day I’ll get to full pushups. 

Amazingly the motivational message for Day 22 was a 30 minute audio with Jim Labadie on…aiming for the 90% rule – if you are doing 9 items out of 10, that’s still success. The emphasis was on forgiving yourself and moving on… Oh right…that still goes with my rant

Day 23 was about back and abs, which by the way are feeling a lot stronger and definitely leaner.

Cardio, I had to modify because I don’t have space to jump rope, so I do marching in place. The mountain climbers always get me – it’s a good thing we only do them for 30 seconds at a time.

The audio today was a quick 2 minute motivational thought from Scott, which I listened to while sitting on my exercise ball, drinking down water after that cardio workout.

Day 24 was about abs and legs. My 6 yo daughter and my husband watched part of the workout (and me doing it).  During the Jack-knife section, My husband (who does not exercise) commented to my daughter, “I’m watching this man do this really hard exercise – and look…your mom can do it without any problem!”  

Yep, proof that this works. I can now do the jackknife easily and without falling off the ball

For cardio, it’s jumping jacks, which I modify and do side steps with jumping jack arm motions, though my 7 yo son loves this section because jumping jacks are his FAVORITE exercise.

The motivational piece today is a clip from Facing the Giants (which I’ve included below for you) on doing your very best.  I encourage you to watch it through.  And of course there’s an audio from Scott.

I love having these motivational peices included. Not only is Scott right there doing the exercises with you on the video, but having the motivational audio and videos make a difference, keeping the encouragement and mindset up, which is good especially after a challenging set or a discouraging day.

I took a few days off from here, and started back up again with day 25, which I’ll share with you in another post. For now, I’ll just leave you with the Facing the Giants clip.

You and I – we’ll reach our goal. We may fall down, stutter, and stop, and suffer setbacks…but we’ll get there. Just hang in there with me!

…Shannon

Fat Loss Quickie Home Office Workout – Days 17-21

As I mentioned in my Fat Loss Quickie Day 11-16 post, I’m so far behind in my updates that I’m just trying to catch you all up on how I’ve been doing against my goal to complete the 30 day Fat Loss Quickie program during the month of January.

As I write this I’m on day 22. I haven’t quit, and the exercises are getting a lot easier for me to do (and live with afterwards).  In fact I really need to get a heavier set of hand weights, because these 5 pound weights are too light now for a few of the exercises.

But let me catch you up on this last week or so.

Day 17 – My notes say I did the work out, and that it was the Wednesday workout, and I vaguely remember doing it, but apparently I didn’t take very good notes, because I can’t remember anything else about it. Oh dear.

However, I do remember the motivational audio – it was on celebrating success – and that was  a good theme for me, considering how poorly I was feeling and how frustrated I was with my lack of progress.

After day 17, I wasn’t feeling well, so I took a couple days off. Not great. But necessary.  I did however take a long walk with the kids on one of those off days, and that helped get my mood back to where it should be.

Originally I had scheduled this to finish up right at the end of January, but having lost 3 days or so, it looks like I won’t be done with the full 30 days until February 3rd. But that’s okay, because I’m back on track again.

Day 18 – I started up again with Day 18 (a Thursday workout according to the program) and got into the routine again.  It felt good to get back to the program after a few days off and my muscles were happy too.

The motivation piece of day 18 was another change series video and a motivational audio. I’ve found that watching these right after the cardio, while sitting on the exercise ball and stretching a bit, is a really productive way to cool down after the workout. (exercise your mind while you cool down your body, type thing)

The Next Day – well…I skipped another workout day, but did exercise. It was a Saturday, and it was so full of stuff, I just didn’t figure out how to get the workout in. So instead I suggested to my 10 yo son that for his special time we go do something – like play tennis or go to the batting cages. 

He chose the batting cages, and we spent 45 minutes playing there – alternating pitching and hitting. I walked away with a bruised leg (from where he pegged me with a fast ball), and he walked away laughing because we had a lot of fun – and I’m a TERRIBLE pitcher!

My son tried to take a picture of me to show you all, but they turned out too blurry from his laughing and shaking the camera. So… sorry…no proof. Maybe next time. He had a blast and now wants to do it again next month when it’s his turn for Saturday special time.

Day 19 – Sunday I got back on track again, doing Day 19, which was the “Friday” workout in the series. Again back to those cardio squats, and while my legs were wobbly afterwards, I am no longer in danger of falling down the stairs afterwards anymore (yeah!).

The motivational audio today was from Scott talking about time management. And he threw in a cool little bonus – a download of a time management software tool he uses. I’ll have to check that out another time.

Day 20 – Another down day according to the program, and I took it as one, just to get back on track with the program itself. As with the other weeks, even though it’s an exercise down day, Scott still provides motivational materials on these days. And today’s was a Change Series video, and a motivational audio, which Scott shared a personal story about hiking with his son.

Day 21 – Another down day, but today a friend called and we decided to walk with the kids up to the neighborhood park and hang out there for a while. So got in a good walk both ways, and picked up my first sunburn of the season (oh the glories of having fair skin!).  But it was a good break in the day and we all had a good time combing fresh air, exericise, and friendship on a beautiful day.

And again, even though it was a down day, the Fat Loss Quickie program still included a motivational audio from Scott. This time it was about expectations. Powerful stuff.

So that’s it. You are all caught up now as to what I’ve been doing workout wise.  I still need to share with you the other major change that we’ve made here – implementing the meal plan that comes with the Fat Loss Quickie program. We’re now a week into that, and I’ll share more about what that is about and how it’s working for us a little later.

And for now, I am three weeks into the 30 day Fat Loss Quickie program, starting my fourth week today. And am really glad I made the decision to do this program, and stick with it, even when I was ready to quit.

As always, I truly appreciate you and your support. Thanks so much!

…Shannon

Fat Loss Quickie Home Office Workout – Days 11-16

I’m so far behind in my daily updates on how I’m doing on my January goal to do the 30 Day Fat Loss Quickie program, that I think I’ll just update you in one big post and get back on track with my updates.

In my Day 10 post I shared how easy it would be to quit at that point, I was really feeling the workouts, and it would be easy just to hang it up at that point, especially since my scale wasn’t cooperating (thank goodness the measuring tape was!). 

But I did press on. I committed to doing this program for 30 days, and I’m adamant that I’m going to get it done. So I am. As I write this it is now Day 21 of the program for me, and I’ve made it this far. And it’s gotten a lot easier (and the scale is moving now too!)

So, Only 9 more days to go.

But I’m jumping ahead of myself, here’s a brief synopsis of the last couple weeks of workouts:

Day 11 –  A biceps/Triceps/Abs day. By far the easiest strength workout day of all of them. On the cardio, my favorite here is the jump squats, only I don’t do the jump part (don’t have high enough ceilings). Those really get my heart going.

The motivation section today was a Change Series video on goals, and a motivational audio from Scott. These mind set materials continue to help me stay focused on both this health/fitness goal, and my business goals. Love that.

Day 12 – For strength today, we worked on shoulders and abs. The deltoid exercises are getting easier. I think I need to invest in a heavier set of hand weights.

But then we get to the cardio – and it’s squats, cardio squats. Doing these are good, but afterwards my legs are always a bit wobbly particularly as I walk down the stairs.

Today’s motivation was a 4 minute audio from Scott, which was good to listen to while I stretched after that cardio session.

Day 13 -  A down day – no strength or cardio workouts today, but there was a motivational audio from Scott on defining success for yourself. A topic near and dear to my heart.

Day 14 – Also a down day, but Scott has a Change Series video on Accountability and an audio to help keep us motivated on these down days. I actually decided to listen only to the audio today, and saved the change series video for the next day.

Day 15 – Started a new week of workouts today, with the “Monday” workout, even though it really wasn’t a Monday for me.  So this is the start of my third week on the Fat Loss Quickie program, and I really am concentrating on looking at how I can do better with this whole weight loss thing.

The strength workout was chest and abs, and I’m still modifying those pushups. (I’ve got my own little challenge going with myself to eventually be able to do those push-up!) And for the cardio, I still won’t do the burpees – not enough room in my space, so I modify by doing Scott’s recommendation – squat jumps (only without the jump, again not enough ceiling height)

Today’s motivational audio was an interview that Scott did with Isabel De Los Rios of The Diet Solution. After which I took a good look at the video on Isabel’s Diet Solution site, and learned a few new nutritional tips that I want to incorporate.

If you have a few minutes, I recommend checking out Isabel’s Diet Solution video, but be warned: there’s a sales pitch at the end of the video. I haven’t tried it out (yet); I just liked the free information and found it useful.

On day 15, I also went back and watched the motivational video from day 14, just so I didn’t miss out.

Okay, this is getting too long… I am going to break this into two posts after all…

Thanks again to you all for your support!

Fat Loss Quickie Home Office Workout – Day 10

Okay, I have to admit this, I’m dragging a bit. If I hadn’t commited here that I would do this, it would be really really easy to quit now. My muscles are feeling good and tired. I can feel them getting stronger, but definitely am needing my hubby’s heating pad each day now.

Actually, I feel good doing the workouts and when I’m sitting, but when I start moving again -oh wow… These cardio workouts are finding muscles that I’ve been neglecting.

Anyway, Monday was day 10 of my 30 day Fat Loss Quickie workout goal, and today’s strength workout was about legs and abs. It’s 15 minutes long and feels really good actually. I didn’t need to modify anything.

My husband watched part of the workout and determined that I could do more than he could (amazing!), and then left the room citing “Exercise might be contagious” as his reason…hmm….what was that Scott was saying about role models?

The 10 minute cardio workout involved jumping jacks, which I can do, but I wasn’t dressed appropraitely for it (no sports bra on), and the first two I did in that room ended up with my hand hitting the ceiling fan, so I modified that to side steps with overhead arm movements (same basic movements but no jumping involved). the rest of the cardio workout went well.

One thing I like about these cardio workouts is that they use exercises that really work a lot of the body, or incorporate bodyweight exercises within them, just done at a higher intersity. And…we only do the exercise for 30 seconds, before moving on to the next exercise. So that makes it more doable in my case…I can do 30 seconds of about anything.

The mindset materials today included another 11 minute change series video and a short motivational audio from Scott. Listened/watched both while sitting on the ball again, and that is working out well.

I’m not breaking up the exercise through out the day like I did in the first week, mostly because I’m really wanting to get the cardio in and I’m afraid if I leave it for later, I won’t come back to it. So I’m just getting it all done in one setting, and that’s working for now.

So, 10 days into this and I’m feeling it. Only 20 more days to go.

Fat Loss Quickie Home Office Workout – Day 9

Sunday was day 9 of my 30 day Fat Loss Quickie workout goal, and my arms are tingly happy from yesterday’s workout. The Day 9 strength workout is all about upper and lower back, which feels pretty good after yesterday’s chest & ab workout.

The 11 minute cardio workout involved skipping (with a jump rope) and mountain climbers, both of which I had to modify. I didn’t have a jump rope available, and I’m not sure I have the ceiling space for one, so I did walking in place and kicks instead.

For the mountain climbers, I got another one of those “that’s not how he’s doing it” remarks from my 6 yo daughter, but my modification worked. And I was feeling those for a good portion of the next day. 

Scott does provide a long list of altnerate exercises (with video demonstrations) for those of us who need to modify parts of the program. He is also available via Twitter and the Fat Loss Quickie program’s support forum for questions, but so far I haven’t needed to ask.

The mindset workout today was an 11 min change series video on role models, and a 3 minute motivational audio from Scott. I really like having the mind  set materials as part of this program. I’m listening to them after the cardio workout, while I cool down and stretch a little, and it makes a nice transition.

So anyway, Day 9 down, and only 21 days left to go.