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-   -   TTC #1 - Fitness challenge (http://www.justmommies.com/forums/f131-trying-to-conceive-your-first-child/2671603-ttc-1-fitness-challenge.html)

plan4fate August 11th, 2013 12:07 PM

TTC #1 - Fitness challenge
 
This is the thread for the overall week. I may pull from the Mommy weight loss challenge that's going on over there and add extra daily things. Enjoy your last lazy day until Next Sunday!!!!!!!




http://www.justmommies.com/forums/f1...ave-ready.html


Water goal: Some say 6x8oz glasses. Some say 8x8oz. I go buy the.. take your body weight divide it by two.. that's the number of oz you'd drink.
eg: I weigh 216 so I would need 108oz.

Now that's a top end number. Not everyone will need that much water. Now, water is a drink with 0 sugar. It will be affected by the amount of other liquids you drink, but water needs to make up the MAJORITY of your daily liquid in take for optimal health!!! If you don't like plain water, infuse it with fruit (which doesn't negate the intake like juice would) or opt for a water enhancer like a Mio, Crystal light or a Stur (which is stevia based and available on Amazon.. but is NOT very strong, more like infused water.. we've tried it :p)

Calorie Goal: Everyone knows to lose weight you have to reduce the amount of calories you eat. Eating too much makes you gain weight, but guess what? So does eating too little. The minimum calorie intake ANYONE should consume is 1200. The average person needs 1600 per day. Now this is after you take into account what you will expend in a day. If you exercise 800 calories, that means your body only has 800 to work with for the day, so you need to eat some of those calories back. Your total between your eaten and exercised need to never go below 1200.

Weight: 2.5lbs a week in loss is the most that a non doctor supervised person should aim to lose. If you are losing more, please see your doctor.

Cardio vs Strength: You can run 10 miles a day and not necessarily lose a single pound. This is because you need muscle to burn fat. A good fitness plan will include both.

Fat VS Muscle: Muscle weighs more than fat. To burn fat, you build muscle which can (and likely will) increase your body mass temporarily.

Good food vs bad food: The best food you can eat doens't come in a box or bag. The fewer the number of ingredients in something, the better it is for you. Bagged veggies would be the exception to that rule. Fat is not your enemy. I'm not a nutritionist.. so I can't give you all the little details on what to eat and what not to eat.


This week we are going to focus on food and water with mild exercise. If anyone wants to use the WW points system let me know and I can post a calculator for them. I will include a beginner, novice and expert level for exercise as well.


Monday August 12th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk


Tuesday August 13th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets horizontal dumbbell chest press

AND 30 squats (break these up as needed (I do 10x3sets)

Wednesday August 14th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk

Thursday August 15th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets tricep kickback

AND 30 squats (break these up as needed (I do 10x3sets)

Friday August 16th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal: 10 minute walk/30 minute walk/60 minute walk

Saturday August 17th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
Exercise goal:
option 1: 10reps x 3 sets pushups (modified: 5reps x 6 sets)
-or-
option 2: 10reps x 3 sets horizontal dumbbell chest press

AND 30 squats (break these up as needed (I do 10x3sets)

Sunday August 18th

Water goal: 1/2 the oz figured out in the formula above
Food goal: 1400-1600 calories
LAZY DAY!!!!!!!!!!!!



Exercise links:
Dumbell Chest press - you do not need a bench for this. You may choose your own weight amt based on what you have. You can also use resistance bands.
Dumbbell Chest Press Exercise Demonstration | SparkPeople

Tricep kickback - again, use your preferred weight amount or a resistance band (I find a band doesn't work well for this one).
http://www.loockpharmaceuticals.co.z...rcise/13_2.jpg

MelChicago August 12th, 2013 05:46 AM

Re: TTC #1 - Fitness challenge
 
Awesome! Thanks for this! I'm on it :)

Ariw August 12th, 2013 06:09 AM

Re: TTC #1 - Fitness challenge
 
Awesome! Thanks Ashley!
This week will be not ideal for food since dhs dad is in town and he eats burgers, pizza etc but after this week I'm hoping to be eating clean and mostly vegetarian with the occasional beef and salmon for good measure
I always find it more difficult to track calories when I'm eating healthy (fruits and veggies..non processed stuff). So I may only track the calories for the bad stuff (which is hopefully none)
Or at the end of the day guesstimate ..
Anyways excited to get started!

Jen@FirsAve August 12th, 2013 06:38 AM

Re: TTC #1 - Fitness challenge
 
:gl: ladies

Zhelana August 12th, 2013 08:25 AM

Re: TTC #1 - Fitness challenge
 
Quote:

Originally Posted by Ariw (Post 27580527)
Awesome! Thanks Ashley!
This week will be not ideal for food since dhs dad is in town and he eats burgers, pizza etc but after this week I'm hoping to be eating clean and mostly vegetarian with the occasional beef and salmon for good measure
I always find it more difficult to track calories when I'm eating healthy (fruits and veggies..non processed stuff). So I may only track the calories for the bad stuff (which is hopefully none)
Or at the end of the day guesstimate ..
Anyways excited to get started!

IF you use spark dot com or similar websites they can guestimate healthy things for you.

plan4fate August 12th, 2013 10:38 AM

Re: TTC #1 - Fitness challenge
 
Quote:

Originally Posted by Ariw (Post 27580527)
Awesome! Thanks Ashley!
This week will be not ideal for food since dhs dad is in town and he eats burgers, pizza etc but after this week I'm hoping to be eating clean and mostly vegetarian with the occasional beef and salmon for good measure
I always find it more difficult to track calories when I'm eating healthy (fruits and veggies..non processed stuff). So I may only track the calories for the bad stuff (which is hopefully none)
Or at the end of the day guesstimate ..
Anyways excited to get started!

I don't track calories. I can judge what is approximately 500 calories (lunch and dinner) and then the remaining 500 I'm allowed a day go into snacks and what I need to consume at night to eat. tbh.. I do worse when I track calories. instead if I have a burger meal, I make my snacks all fruit or veggies.

The biggest bonus for me, was cutting out calorie drinks. What people tend to not realize is drinks are empty calories (with the exception of a smoothie or something similar).. they can make you gain weight even if you eat a "perfect" diet otherwise! I cut out OJ the first week DH went back to work, before I even saw my doctor and started losing weight.. and went down a full pound. I never realized that 8-12oz of 100% pure juice could make me fat.

Nicholle ttc August 13th, 2013 05:57 AM

Re: TTC #1 - Fitness challenge
 
Thanks Ashley! I started Insanity again on Sunday (when AF arrived :rolleyes:). I put on a bit of weight this past weekend, so my weight goal is 137 lbs for the week (Saturday is weigh-in). I'm also eating a lot of protein for breakfast, veggies and proteins for lunch, healthy dinner and tons of water. Good luck everyone!!!! XO

Jen@FirsAve August 14th, 2013 09:59 AM

Re: TTC #1 - Fitness challenge
 
So...day 3 today...Hows everyone getting on? I'm over here cheering you on :yellowcheer: :bluecheer: :yellowcheer: :bluecheer:

plan4fate August 14th, 2013 10:55 AM

Re: TTC #1 - Fitness challenge
 
I aced monday, failed tuesday (I did lift heavy boxes and grocieries all day tho) and will fail today since I'm waitin on UPS to delivery an expensive package they wont just leave unattended.

left_field August 14th, 2013 12:48 PM

Re: TTC #1 - Fitness challenge
 
I like to run and walk but have recently wished I had a gym membership to work out legs and do weight training. I have small weights I can do at home but would like to throw some leg workouts in there....... I've used sparkpeople.com in the past. If you really want to see how much you really put in your mouth track every single calorie and your eyes will be opened! lol... man you can kill a whole week of good eating with what seems to be a lay day or a lazy Sunday of snacking or treats....

AshleyO August 14th, 2013 01:10 PM

Re: TTC #1 - Fitness challenge
 
If you ladies find me on Pinterest I also have a butt load of various workouts you can throw into your walks or workouts. It's Ashley Opstelten.

plan4fate August 14th, 2013 01:40 PM

Re: TTC #1 - Fitness challenge
 
Man.. youre gonna make me go to pinterest? LOL

I made this week easy. Next week will have more, and the following week more. I'll finally be able to break out my work out videos this week.. I bought a Biggest Loser boot camp one for cheap last week.. so I'm excited to try it.

MelChicago August 14th, 2013 03:29 PM

Re: TTC #1 - Fitness challenge
 
I'm on track for the fitness stuff, and the food, but haven't kept up with the water. Will do better!!!

plan4fate August 14th, 2013 04:00 PM

Re: TTC #1 - Fitness challenge
 
Water goal goes up next week!!!!

Just so everyone's aware. The End goal is to make 95% of what you drink pure water.


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