Cleaning Machine

This weekend Jeremy and I have spent the whole weekend cleaning/organizing/decluttering our house ... oddly enough, at this moment, you would think we never lifted a finger!  When we get into our cleaning mode... our kids go into destructive overdrive!!  I know that underneath this mess is progress, though.  We managed to get several loads of laundry washed/dried/folded/put away (I hate Jeremy's folding but right now I'm not going to complain.)  We went through all the kids toys and threw away a big box full of broken and old toys.  I cleared off one of our dressers.  Went through all the junk that had piled up on our ironing board.  Did dishes, and more dishes ...and still doing dishes.... when we are all home, we dirty a lot of dishes!  We vacuumed... a few times.  So, we are that much closer to getting one of those homes in a magazine a home that is welcoming to a baby.

Friday morning I met my sister at the gym, as promised.  Although, it had snowed and I was trying to drive there in my car (stupidly) that needs new tires.  It took me an hour and 45 minutes to drive to Sioux City, this drive usually takes me an hour.  You might wonder why I drive an hour to go to the gym... well I work about 5 minutes away from the gym... I commute an hour to work, it has it's ups and downs but for the most part, I don't mind.  So, by the time I got to the gym I had about 10 minutes to do a quick workout before I had to get ready for work.  Molly was on the elliptical, so I hopped on the one next to her.  I bumped up the resistance to about a 6 or 7 and went on for 10 minutes, while watching Home Improvement (love that show!)  It was kinda neat, because I used to be a "regular", but lately I haven't been at all! ...BUT... I saw a girl in the locker room that is also a "regular" and we talked a little, like I hadn't missed the last 2 months (or more)... it gave me a good feeling, I guess I better get back into the being a "regular" mode ...I even considered renting a locker, so I didn't have to haul all my stuff back and fourth... during the summer, I'd keep it in my car, but in the winter, it would freeze, so, I have to bring it in the house and take the chance that the girls will get into it all... I know, it sounds so minor... but it is a pain.

That morning, on my way to the gym, I had a Slim Fast shake.  I figure they are similar to the Medifast shake, has more calories but has all the "good stuff" that a body needs.  In my lunch bag, I took one of these Breakfast on the go! ...they are good and have pretty good protein, plus they are portioned out into little pouches so I can just throw one in my bag and not have to worry about eating an entire package or something. 

I also had a grapefruit... which to be honest, I didn't get to eating, because I was so busy at work and it's the kind of fruit that takes awhile to eat (for me at least).  I also had a fiber one bar, which I ate on my way home ...I figure it will offset the extra Iron I am taking... haha.  Plus, I think they are pretty good.  I ate lunch from the cafeteria ...a chicken fillet sandwich (breaded) and augraten vegetables.  I know I didn't make the best choices, but to be honest, nothing I saw down there really sounded or looked good.  If I had been thinking, I'd have thrown in the Progresso soup I bought specifically to take for lunch, but I forgot about it.  For some reason, PB&J's have sounded really good to me, and cereal, too ...so, I've had quite a bit of that, too.  Tomorrow is my 2nd Dr's appointment, so we'll see how I've done this month in the weight gain category.

A friend of mine started a running club, called Jog Wild.  A couple people asked her about putting on a 5K in our small town.  She asked the rest of the people in the group what we all thought.  I think it sounds like fun!  Her and I are both pregnant and due in June ...so, we will probably be more in the planning and organizing.  We are looking at Memorial Day weekend, so both of us will be rather, eh, swollen!

I will have time in between my appointment and when I have to get to work, so I'll go to the gym again tomorrow... I have to get a plan together for what I'll have for supper.  

Guess What?!?!

So... I'm sure at least 1 of you has wondered where I've been... there are several reasons why I haven't posted lately... it starts with this... 

I'M PREGNANT!

Now for the reasons... the major being, I haven't been losing (obviously) but I also haven't even come close to maintaining... I've taken my pregnancy as a free ticket to eat whatever I want, whenever I want.  Currently, I almost have a better rate of gain than a prize winning 4H steer!!  But luckily, it's still early, I can save myself!  My sister just text me and wants to shed a few pounds before a big event in her life and we both have memberships to the same gym.  We decided to start tomorrow!!  I know I will feel great getting back in my routine of getting to the gym.  

I've also been sooo tired!  I don't get the nausea and vomiting that most soon-to-be mommy's get but I get very fatigued.

Also, I feel like my house has turned into a double mess ...and I need to do some EXTREME de-cluttering before baby get's here.

So, I need a game plan.

THE PLAN:

#1 Start going to the gym at least 3 times/week.

#2 Start eating smaller meals more frequently (a modified 5&1 plan) ...more like a 4&2, 4 small meals/snacks, and 2 healthy meals consisting of lean protein and green vegetables.  I'm also going to start taking my meals with me to work, instead of going to the cafeteria ... I never come out of there without cookies or some other sort of dessert.

#3 Drink more water (and less pop/soda)  For some reason, I find it easier to grab a pop out of the fridge, even though I buy bottled water.  I remind myself all the time to drink more water, and I've been doing... ok.  I need more though... I probably only get in 1 liter... if I'm lucky.  I'd like to have more like 4 liters/day.  

#4 De-clutter at least one area and keep up with dishes/laundry every day.  This is important!  If I feel like my house is falling apart, I won't go to the gym and will probably end up overeating somewhere along the line.

#5 Keep my bills and checkbook in order.  This is also important!  If I don't, it stresses me out and thus, overeating follows.

I will keep you all updated on what I'm doing for exercising and meals.  I'm also going to set a goal for pregnancy weight gain ... and try to keep in that range.  I think they say overweight women should gain no more than 20 lbs during pregnancy ... truth be told, I'm already over that (I didn't transition well from Medifast to non-medifast and pregnancy)... my goal right now is to maintain.

Drink more WATER!

I guess I should have learned how to swim before I went to the deep end... right now I'm near the bottom of the pool ...I have been sinking for the last 2 months or so....

Why does losing weight and keeping it off have to be so hard?  I know it should be easy... don't eat junk and dust the cobwebs off of my sneakers... easy....

My plan was to start my program back up today.  I have "kinda" done that.  I have had the Medifast meals ...but I've also chiseled away at a Dutch apple pie that I bought from our church fundraiser yesterday... taking little bites here and there.  I've also not had a single sip of water today... Diet Mountain Dew has been my beverage of choice today.  OK, that's really sad...better go get a bottle of water from the fridge... now!  .........MUCH better!

I did get a compliment today, a girl I know said I look fabulous.  I said thanks and smiled.  On the inside though, I don't really feel fabulous... I feel like another "f-word" ...NO, not THAT f-word!  haha!  I feel like a failure.  I did manage to lose 97 lbs.  Apparently, I thought after doing that, that I was bulletproof, that I could eat whatever I wanted and that it was ok.  Wrong.

I guess in the end I can't consider myself a complete failure.  I have not gained back all of my weight, not even a half, or a third... I am going to try to pick up the pieces and put myself and my health back together.

Hey Peeps! I'm still here! :)

So... this is what I've been up to lately...


We celebrated our Anniversary!  Which also happened to be my friend Jodi's wedding!

            It was a beautiful day and we had a lot of fun!  I LOVE weddings!

We also have a lot of birthdays in our family this month.  Jeremy and I both celebrated ours and these two turned 3!!

  I rarely can get a picture of these two together, smiling, and both looking at the camera!

This guy has started 1st grade!

So, I'm changing things up a little in the world of weight loss.  I have stopped Take Shape For Life.  Not because I didn't think it was great and didn't give great results!  There are many reason's that I'm taking a break... will get more into that later.  I DO plan on getting back on the program again, someday!  For now, I'm going into a maintenance mode.  I'm going to continue to workout regularly and I'm going to continue trying to eat small meals every 2-3 hours like I have been because I know that's good for your body.  On here I will post about my workouts and meals.

The day before yesterday, my friend, Kylee and I went to the Y.  She doesn't have a membership but got a day pass.  We first went on the treadmill.  I walked at 3.5 mph at a 2.5% incline for 25 minutes.  Then we went to Group Power!  In this class you lift weights and do squats and whatnot.  It's more lifting smaller weights... but doing tons of reps at different speeds... like squatting down and slowly rising on a 4 count.  I really like this class!  Except... yesterday my legs were killing me!  They are still sore today, too!  I guess that's what you get for doing squats for basically 45 minutes straight! haha!  I'm sure if I continued to go to the class I wouldn't be as sore on the following days.  Today, I think Kylee and I are either going to go on the walking trail in a neighboring town or go on our little hiking path.  We have to get as much of that in as possible, because when it starts to get cold and snows... I highly doubt we are going to go hiking!

Picture Time!

These are comparisons from March 25th (when I started TSFL) at 334 lbs.  The second picture is from May 29th and the third picture is from yesterday.  I added the side profile view from April 25th since I had room to do it.

                      I am definitely liking the changes happening here!!

          I also took pictures in a different outfit... one that is a little tighter.

Yesterday was an awesome day for workouts!  I did my first "brick"!  Which is a bike workout followed by a running workout.  I went to Group Ride at the Y then I went on the treadmill for 3.2 miles!  I now know why they call it a brick... cause that's what you feel like when you are done!  I wasn't sure if I was going to make it from the treadmill to the locker room.  haha!  Group ride was good!  I worked with the resistance a lot more than I did last time.  The treadmill workout was a tough one, too.  I went 2.5min at 3.0- 15min at 4.1- 7.5min at 3.0- 5min at 4.1- 5min at 3.0- 5min at 4.1- 5min at 3.0-  7.5min at 4.1.  It took me 52.5min to go 3.2miles.  Not really an impressive time but I completed it and I gave it my all!  THEN at work I was "encouraged" to do the stairs... I went from 4th -9th - 1st - 9th - 1st - 4th.  OOFTA!  Then we walked for probably about 30min.  I am determined to reach that 100 lb mark!

Feeling Confident

Despite the fact I spent the end of last week completely off plan... I'm feeling good!  ...and I'll fess up... I had Cheetos today, too.  ...but I gave my hubby strict orders to make them disappear before I get home!  I will call it a victory because I didn't allow myself to continue to go crazy... (like I usually do.)  I almost let myself off the hook to go to the gym, too.  I had a funeral to play Taps at and got home much later from that than I thought I would.  I didn't go to the gym yesterday so I knew I HAD to go today!  I swam, and I went 10 laps (500 meters) without stopping!  I was pretty excited!  It took me about 17 minutes. 

I'm thinking about getting a personal trainer.  I think just a couple times a month.  I'd like help in the weights department.  I rarely lift weights and I'd like to start.  I just don't know where to start, how to develop a schedule, techniques... plus I think having a trainer would be awesome to keep me going and motivated.

Due to my disobedience of last week I had a "no change" on the scale... which really was a gain then a loss back to where I was. 

It's amazing what losing weight can do for your confidence.  I feel really good about myself and how my body is shaping up.  I will get my husband to take pictures of me tomorrow morning and post them.  I kinda wanted to wait till I reached the "magic" 100 pound loss point... but I think seeing it in a picture would be just what I need to put those Cheetos down and hit the gym.  Tomorrow I'm going to try my first "brick" which is a bike workout followed by a run workout.  I'm going to go to group ride at the gym then hit the treadmill.

A TSFL video and Iowa State Fair!

My health coach posted this inspiring video to her Facebook page.  This shows a little about what the program I'm on can give you.  I like this video, it helps to remind me of the goals I want to accomplish and encourages me to stay on plan.  Which is something I need after the last few days.  I also LOVE the song that plays during the video!

Jenn's Story

On a second note, I don't understand how I can sabotage myself when I'm soo close to a huge milestone.  I am 3 lbs away from 100 lbs lost and I let myself go off plan for 4 days?!  Good thing I'm back at it today!!  Do you suppose I can get back on plan and workout and still reach 260 lbs by Wednesday?  I don't know if I can, but I do know that it will help me to reach it for next week!  My anniversary is September 1st and we have a wedding to attend that day.  I want to look my best and feel good!

We went to the Iowa State Fair on Saturday.  That was what "helped" to push me off plan.  I knew I was going to eat off plan at the fair and let myself take it from 1 day to 4 days.  We did have a lot of fun at the fair!!

This is on Ye Old Mill.  This is a staple for us at the fair.  This year is the girls first year on Ye Old Mill.  They loved it!  It's actually kind of a lame ride, but I still like it.  You ride the boat through tunnels and there are fair posters on the wall in a few different places but the majority of the ride is in the dark.  When I worked at the fair, the "fair flings" would go on Ye Old Mill to make-out.  Haha!  I also like how the couple behind us "smiled for g-ma", too! lol

The Butter Cow is another must see at the fair.  If you haven't seen the Butter Cow at the Iowa State Fair... you haven't lived!  haha!

Quick update

I'm heading out the door but wanted to give you a quick update...

I weighed yesterday and am down "only" 2 lbs.  I was really hoping to reach 260, so I could celebrate 100 lbs lost... next week?!

I had an awesome experience at the gym the other day.  I hadn't been on a treadmill in a long time... before summer, I believe.  I decided to hop on the other day and ran for 15 minutes at 4.0!  I know 4.0 is only a 15 minute mile but I went the whole 15 minutes and it felt good!  I didn't feel like dying in the end.  I felt awesome!  It helps that I was more confident, too.  Since the treadmills are in the front row, I always think about how everyone behind is probably watching.  ...when you are 300+ lbs trying to run on a treadmill... it can be quite a scene.  I felt much more comfortable and even went back the next day for another run! :)  I think, instead of raising the speed, I'm going to increase the distance.  I plan to work up to 3.5 miles and then slowly work on increasing my speed.  Right now, I'm heading out the door for a hike with my friend Kylee.  Last week we went and we jogged 2 different times... and it was a decent distance, too!  I took Sookie (my dog).  It was awesome going up hills because I think she was kinda pulling me along!  Today, I'm going to take Zoey (my other dog).  I will take my camera and get some pictures!  Also, I NEED to get some updated pictures of my progress!

Derailed... slightly

I was doing pretty well on training this week.... then... Friday morning I was getting ready to leave to go for my swim and while holding Kylee in one arm and holding both girls shoes in the other, my back did a little number... I dropped the shoes, put Kylee down carefully and went in to the bedroom where my husband was just dozing off after working the night shift.  I could barely breath (this injury is in my upper back) and I could barely talk.  I thought for sure I did something terrible to it.  I went to the ER and the Dr. assured me I had muscle pain.  He prescribed me some meds and I spent the rest of the day lying down.  I went to bed that night and slept for 12 hours!  Yesterday morning I felt better but still took it easy.  I still have pain today but now I also have a pain in my neck!  I'm a wreck!  So, I'm going to be back at it tomorrow.  I haven't made a training schedule for the week yet but plan on trying to get the same in... 2 swims, 2 bikes, and 3 runs.  Hopefully, I'll actually be able to complete the schedule!

I weighed on Wednesday and am down 5 lbs!  Current weight is 265 lbs.  5 lbs away from hitting that 100 lbs down mark!  Unbelievable!  I doubt I will hit it this week.  So, hopefully next week!  I also need to get some new pictures!!

Training

So, I have approximately 7 weeks left before the Tri.  I haven't been training NEAR enough.  I'm lucky if I get one swim and one bike in per week.  Haven't worked on running at all.  This week I have set up a plan for myself.  My goal is to get in 2 swims, 2 bikes, and 3 runs.  I am doing more runs because I need more work in that area.  I also penciled it out as to which day I will do what.  This way, I have a plan and I know what to expect.  Monday-swim, Tuesday-bike, Wednesday-run, Thursday-rest, Friday-swim (morn)/run (eve), Saturday-bike, and Sunday-run. 

I did go to the pool this morning and swam.  The tri has a 500 meter swim.  I have been doing 700 meters (28 lengths) that way I know I will be ready.  I haven't done it all without stopping for a little rest though.  Last week, I went 2 lengths and rested.  Today, I went 3 lengths and rested.  I figure I will slowly continue until I can do the entire thing without stopping.  Once I become a little more comfortable, I'm going to find some resources (books, online, other people) and improve my technique.  I try to watch other swimmers when I'm there... sometimes creeping them out, I think.  haha  A couple weeks ago, I was watching the guy next to me from under water (he didn't know it, I was just watching when he went zooming by me)... I wanted to see exactly what he was doing with his arms under the water... I don't think I do it right with good form. 

I plan on biking tomorrow.  I am going to go to Mapleton and back.  That should be 14 miles.  The tri is a little over a 12 mile bike.  I don't know if there are going to be a lot of hills or not.  The ride to Mapleton and back is basically flat.  I will soon be venturing out on the other roads that lead out of Danbury.  They all have good sized hills.  I think when I get closer to the race, I'm going to go to Albrecht's bike shop in Sioux City and have them show me how to change the tube in my tire.  In the triathlon book I'm reading now, not knowing how to do that and not carrying the supplies to do this isn't even an option.  I would hate to be in the race and get a flat and not know what to do.

Running on Wednesday.  ....yay...  The running leg isn't my favorite but I know it will be one of the most important to train for.  The running is last and I'm going to be worn out from swimming and biking.  I know that I can walk the whole time... but who wants to do that?  I have to be prepared.  I will start slow and work up to whatever I can do.

I didn't have a weight change last week.  Probably due to all the junk I've been eating lately.  Right this minute, I feel very focused.  I know I can do well, I know I can succeed.

Workout week

This week I am going to be a workout queen!  Last week, I basically didn't workout.  I think 1 or 2 days I went for a short bike ride.  Not to make excuses but... it was hard to find time.  I worked days every day and Jeremy worked basically every day (he works nights)  So... he wasn't home early enough for me to leave early in the morning to go to the gym before work and I had to come home right after work to get the kids from day care.  We did all go swimming on Friday.  I'm so glad I decided to make that a goal.  The kids have so much fun... so do I! :)  Especially now that I'm more confident in a swimming suit.

Saturday, I wore a pair of shorts that I wore the summer before I got pregnant with Brayden!  This is also awesome because they aren't from Lane Bryant!  They are from the GAP!!  I haven't had clothes from anywhere besides Lane Bryant in a really long time!

Last week, I was down 2 lbs.  I started back on my Weigh Wednesday schedule.  I had lost that from the previous Friday.  My plan is to lose 4 lbs per week for the next two weeks (to start with).  That will get me to my goal of 258 lbs by August 1st.

To help me with my goals, I bought an exercise log book.  This thing is awesome!  It is perfect for me!  I can set goals, write down cardio, weights with reps and pounds, flexibility and balance, nutrition, and you evaluate yourself.  I like that I can look back and see how far I've come.  Also, that I can set goals and work to reach those goals.  I believe that I will workout more often with this book.  I'm pretty excited!!

It's Official!!

First... I'm back in the game! :)

Second... drum roll please.... I am now under what I was at my first Dr's appt. with Brayden!!  So, the last time I was this weight was September 2004!!  Right now I'm at 272 lbs.  It feels awesome!!

Also, I tried on some jeans today.  I fit into the 18's!!

I decided to make a list of goals for July.  Here they are...

-Read Habits of Health 5-10 minutes a day (this is the book that came with TSFL)
-go to the gym 3 days/week (I'm going to try to swim or run on treadmill to prepare for the TRI)
-Ride bike 3 days/week
-Keep dishes clean (this way I have no excuse to prepare a healthy meal)
-work on decluttering my bedroom (one important aspect of weight loss is a good nights sleep and a nice     sleeping environment.  My bedroom is a cluttered mess!)
-take kids swimming at least once/week (I get caught up in all sorts of stuff and I don't want to forget about making sure their summer is fun!)
-Organize 5&1 a day ahead (this way I don't have to think about what I'm going to have the next day... or have to rush to throw it in my lunch bag)
-have snacks available & ready (so I'm not tempted to eat off plan)
-$2.00 in jar for every day on plan (incentive to keep me on track)
-August 1st 258 lbs

The other day I biked around town.  I pulled the girls behind me in the trailer.  I went 13.69 miles!  I could have kept going too, but it was getting dark. 

I went to the gym to swim twice last week.  The first time I did 13 laps (to the other side and back) and the second time I did 12 laps.  The triathlon has a 500 meter swim.  So, I have to work up to doing 10 laps without stopping. 

I have a long ways to go before I'm ready, but thank goodness, I have 10 weeks to prepare!  I'm most nervous about what I'm going to be able to wear!!  Hopefully, I'll be quite a bit smaller by then so I'll have more options on what I can buy that's my size.

Lack of Blogging = Lack of effort weight loss wise

I know... you haven't seen me around lately, right?  Well, that's cause I'm hiding in the corner eating a pizza, slutty brownies, and just about everything else under the sun.  That's right... I "fell off the wagon"  ...actually, I fell face first off the wagon, got hit by a train, and run over by a bus... yeah, not good.  Luckily, I have decided stay away from wagons and start riding my bike.  First things first, I've gotta get it in for a tune up!  I know I need new tires cause the ones that are on it are 8 years old and they don't stay inflated very well.  I'm going to get it in next week.  I'm toying with the idea of doing a day of RAGBRAI.  I talked about this last year but my idea failed.  Doing RAGBRAI would also help me to get ready for the TRI.  More on this later... I have to go for now. 

Oh... I guess I should admit that last week I was at a 7 lb GAIN!  ...Thank goodness I have lost that all again... now I'm on my way to reach my goal of 273 lbs.  When I reach my goal I'm going to either get a manicure or a massage... haven't decided.

Triathlete?!

So... I decided I'm going to do a triathlon!!  The one I'm looking at is in September.  It's 2 days before my birthday... what a great present to myself.  Finishing my first triathlon!  The idea had been in the back of my mind and lately it seems that someone has been trying to tell me something... I've been seeing triathlon things everywhere!!  I read a blog about a girl that lost a bunch of weight and started doing triathlons... then I was reading a magazine and there was info about triathlons... I decided then that I would do one.  I got on Amazon and ordered a few books to help me learn how to train and how, when the day comes, to actually do the event and what to expect.  It's different than just a plain 5K.  That's pretty simple to figure out... you start at the start line and run till the finish line.  There is no transitions to worry about.

I lost 3 lbs this week.  I am having weak moments that I need to work on, though.  I'm going to try to make this week really count.  I'd like to be down to my current goal of 273 by next week.  If I work hard, I know I can accomplish it.

OH and if anyone wants to join me in the triathlon... it's in Iowa City on September 16th!

Busy Lady!

Wow!  I've been one busy lady!  T-ball has started, gardening, work, working out, playing outside, swimming... it goes on and on!  Today was a fun filled day.  We started out by going to the Y.  The kids went to play with the other kids in the child watch areas and I went to workout.  I was going to go to a class but I was a little late to go to group active and I completely forgot about Group Grove after it.  I went on the elliptical for 25min then did some weight lifting.  I used several of the machines that works the arms and shoulders.  Then I went on the expresso bike.  I did a 5 mile course in 18:04.  I finished off my workout by swimming laps!  It was an awesome workout!  We stopped at Wal-mart and picked up a few things for tomorrow... Brayden is turning 7!  We got home and about an hour later went to Crawford Creek to go swimming with some friends.  It was beautiful!  The water was a little cold but the sun felt nice.  Now I think I'm going to clean up my house, maybe read a magazine I got the other day and relax.  Even though I worked out this morning I think I'm still going to do the 30DS because I haven't done it all week!  I have just been so busy and haven't squeezed it in.

The other day I went to a water aerobics class.  I have never been to one and it was fun!  It was a workout, too!  I could feel my face sweating and hot.  They have the classes on Monday and Wednesday mornings.  I'm going to try to go to them when I can.  (They have them at other times but not any times I can go to.)

I lost 5 pounds this week!  I want to really kick it in gear and try and do that every week this month.  I really want to win the little competition my coach is having!!

Measurements

 My health coach is doing a biggest loser competition for all of her and her husbands clients.  This is perfect for me!  I have been having days here and there of off plan eating and needed a little kick of competition to get me going.  It starts today and ends July 1st.  First place get's $100 towards their account!  The winner is based off of a average of weight loss percentage and total inches lost percentage.  Since they wanted some measurements I decided to do all of mine over.  Boy was I shocked to see some of these numbers!!

Weight: 334 lbs. 286 lbs. (-48 lbs.) 
BMI: 47 40 (-10)
Neck: 16 1/2" 15 3/4" (-3/4")
Rt. arm: 20" 18" (-2")
Lt. arm: 19" 17" (-2")
Rt. thigh: 32 1/2" 30" (-2 1/2")
Lt. thigh: 32 1/2" 30" (-2 1/2")
Rt. calf: 20 1/2" 19 1/2" (-1")
Lt. calf: 19 1/2" 19" (-1/2")
Chest: 60" 54" (-6")
Upper waist (smallest): 49 1/2" 44 1/4" (-5 1/4")
Lower waist (at belly button): 61 1/2" 55 1/2" (-6")
Hips (under belly, around butt): 51 1/2" 47 1/2" (-4")
Symphysis to sternum: 30" 26" (-4")

That's a grand total of 36 1/2" lost!! 

Workout Buddy

Yesterday, Kylee and I were going to go on another hike but right when we walked out the door to go, it started raining.  So, we decided to go to the gym instead.  The high school gym in Mapleton is open to the public to use if you have a fob.  It's little but it has everything you need to get a good workout in... and it kept us dry... well dry from the rain, we worked up a pretty good sweat!  We went on the elliptical and then lifted weights.  She showed me a bunch of moves her trainer, she had a couple years ago, had her do.  They were hard!  One was push ups with weights in your hand.  It's hard because the hand weights are circular and you have to hold your balance at the same time you are doing your push up.  Then we did push ups with something under our chest and you had to go low enough to touch it.  We also did sit ups and "played catch" with a medicine ball.  Every time we caught it, we caught it in a squat.  That worked the whole body.  It was a pretty good workout!  We decided to be goofy and take some pictures.

A couple nights ago I was a little low on greens.  I cut up the bell peppers I had with some chicken and sauteed it with a little orange ginger sauce.  Very tasty!!


I guess a gal I work with told someone that 170 pounds is too low of a weight for me to shoot for.  I wanted to check the BMI thing to make sure it was within the "healthy" category.  It's actually on the high end of the healthy category.  I decided to check my BMI.  Guess what?!  It went from "extremely obese" to plain ol' "obese."  Haha... weird thing to be excited about.  At my heaviest, my BMI would have been 50.  When I started Take Shape For Life it was 47.  Currently, it's 40.

Today is DAY 1 of the 30 Day Shred Challenge!  Better get going!  

30 Day Shred

Last June I attempted the 30 Day Shred.  I didn't do too bad.  I didn't complete it, though.  I'd like to try it again.  It's only 30 days, right?!  I wanted to do the Bob Harper workout I have but can not find it anywhere!  Who knows what happened to it.  I did see the Jillian Michaels workout, though.  I messaged my friend Mandey to see if she wanted to do it with me.  I think I'll do it even if she doesn't, though.

So, I think this will be my friend for the next month.

Hopefully I'm not trying to do too much!  I still want to go to the gym at least 3 times per week, go on walks often, start bike riding and go on hikes! ...like I did today with my friend Kylee!!  We had a lot of fun and was out on the trails for about an hour.  There are some steep inclines!!  We are planning on going again tomorrow morning if it works out.  I'd like to go on hikes a couple times a week... and she said she'd like to as well!  It's fun finding fun ways to get in a great workout!!  We forgot to take a picture today, so we'll try to remember tomorrow.

Update:  Well, it's official.  As I was finishing this post, I thought to myself... why don't I ask Kylee to do the 30DS Challenge with me?!  So, I called her and she's in!  We also decided today that we should start rollerblading again.  When we were younger we went rollerblading a lot!  She could have been in the US Olympics for rollerblading ...while I was... happy to not be on the pavement!  Also, I think I might get rollerblades for Brayden for his birthday.  He likes putting mine on and rolling around the house.  I think he'd like a pair of his own that actually fit him.  Plus, I think he'd be more my speed!!

Mediterranean Dish

I found this recipe and modified it.  It was originally a torte.  It's perfect because our spinach in the garden is ready!  I used it in tonight's supper!  Last year, a lot of our fresh produce went to waste because I didn't know how to fix it.  This year, I know I will be using all of our produce!

I think the steam fogged my lens because the picture is a little blurry.  I might try it with chicken next time.  I think it would turn out good.  Or maybe bake chicken and saute the spinach to go with it.  I don't know... just another idea for all of the fresh spinach we will be getting.

The recipe...

Mediterranean Dish

1 lb hamburger
1/2 medium onion, chopped
Italian seasoning
2-3 cloves garlic minced
pepper
garlic salt
paprika
cayenne pepper
12 cups fresh spinach
shredded mozzarella

In a deep dish on the stove top, add hamburger, onion, garlic, and all of the seasoning (I don't measure my spices... just eyeball it) and brown hamburger.  Once hamburger is browned, drain any grease. (I use the highest percentage I can find so there is basically nothing to drain.)  Start adding the spinach in in about 3-4 batches.  Stir.  The spinach will wilt.  Once all spinach is in and wilted it's ready.  I use 1/4 of the pot and add a little shredded cheese. (In the pic it's cheddar but the recipe asks for mozzarella... I just didn't have any.)

Month 2 Pictures!

This is the initial pictures taken when I started 2 months ago compared to the pictures taken today.  I can definitely tell a difference now!  47 pounds gone!  Feels good!  I'm excited to see what another 47 pounds gone looks like!  This is one of the best beginning of summers I've had in a long time!  I am going into summer feeling good.  I actually think I could take my kids to the public pool this year.  I have taken my son one other time, but I stayed in my clothes and sat on the side of the pool.  I think I was pregnant with the girls, so I used that excuse.  This summer will be a lot different!  We will be outside in the sun so much more.  It's going to be a GREAT summer!!

Happy Memorial Day!

I hope everyone has a wonderful Memorial Day.  Remember the ones that have served for our country.  Every Memorial Day for the last 15 years (approx), I have played Taps for the Danbury Cemetery Services.  I play once at the Otto Cemetery, named after my great uncle Harry that was killed in WWII and is buried in the cemetery.  Then we go to the Danbury Cemetery and play twice, once for the Catholic cemetery and once for the public cemetery.  Today, my last playing was terrible!  I was so embarrassed.  I will have to practice and make sure my lips are ready next year.  I forgot to have Jeremy take pictures at the Otto cemetery.  I stood right next to Uncle Harry's grave.  He did take pictures at the Danbury cemetery, though.

Garden

 Here is the garden.  The location of the garden is where the house I grew up in was.  In the summer of 2002 it burned down.  This is the second year my dad and I have had this garden.  Last year I was taking classes and couldn't help out as much.  This year I've had a lot more time to be able to help.  Also, the girls are older and it's easier to let them roam and play while I work in the garden.  We put an old swing set up there for them to play on.  We also got a little kiddie pool for them to play in.  This weekend they had fun in that!  We camped at the acreage last night and it was a lot of fun!  We had a couple friends over and sat around.  It was beautiful outside.  We woke up in the night and it was a little chilly so, Jeremy went home and got a few more blankets for us.  I'm excited to go camping again!

These are pictures from every corner of the garden.  We've done a lot of work in the garden and have a TON of work still.  Weeding is an ongoing process.  Once we get one area weeded, then another, then it's time to weed the other again.  It keeps us busy though.  Spreading the mulch helps with the weeding.

In the garden: onions, broccoli, asparagus, parsnips, dill, tomatillos, peas, potatoes, radishes, beets, cabbage, carrots, spinach, tons of different varieties of peppers, a bunch of different types of tomato plants, green beans, pickling cucumbers, slicing cucumbers, sweet corn, acorn squash, and sunflowers (that haven't come up... might replant)  Yet to be planted: sweet potatoes, spaghetti squash, butternut squash

I think that's just about everything.  Today we picked some radishes and my dad cut spinach.  Radishes aren't exactly my favorite but I will eat them.  I do like spinach!  I actually have a new dish that uses spinach.  I will have to make it again soon and show you all!

The kids entertain themselves while we work.  See that old shed in the background of the girls picture?  I think we are going to try to turn that into a playhouse of some sort.  Right now there's a bunch of junk in there.  I think the kids would have fun with that.

 Kylee and Ainslee swinging

Brayden monkeying around

New Walking Partner!

I have a new walking partner!!  We went on our first walk today!

Meet Sookie...

We got Sookie as a puppy last summer.  She is a great dog.  She is a mix (golden retriever/border collie mix ...and I think there might be a little lab, too)  In case you are wondering about her name... mine and Jeremy's favorite TV show is True Blood on HBO.  The female main character is named Sookie.  Believe it or not... this is her first walk.  Terrible isn't it?!  We have a fenced in backyard where she roams and runs.  I got her a leash but it was one of those retractable ones and it said on it not to use with dogs that resist or pull.  I put her on it one time and knew that I had to get something different.  So, lastnight I got her a harness and a regular leash.  Today I hooked her up and off we went.  She did not like it at first.  She laid down and jumped on me.  She kept jumping on my back.  She pulled hard against the leash.  After about 2 1/2 blocks, she was starting to do really well!  We walked for awhile and walked up to the acreage and checked on the garden.  The storm that rolled through lastnight made the trees drop some branches but it wasn't too bad.  We went on with our walk and even stopped and talked to someone for a couple minutes.  She did great!  I need to get her out and about more to become a little more socialized.  I'm glad I have a new walking partner!  I do have another walking partner... I will introduce her another day... :)

Yesterday I was weeding and transplanting my hostas.  Look what I found when I went out there!

I guess that is another bonus to losing weight and being more productive!!  The old me probably wouldn't have even been out there in the first place.

Weigh Wednesday

Another unbelievable week!!  I was a little concerned about this weeks' weigh in.  I didn't get to the gym because I had been outside and in the garden so much.  This weeks weight loss is 8 pounds!  Just goes to show that any activity is good.  I now know that I can get out and do things that I enjoy, like being outside with my kids or working in the garden and still have success!  I don't have to be sweating away in the gym (although I do like going to the gym.)  The best part about this week?  I spent so much time outdoors with my kids.  That is so much... I got to be outdoors, I got to spend time with my kids and hubby, and the kids were outdoors playing, too!

After last Sunday in Moorehead park, Jeremy and I decided to get a tent and take the kids camping.  I'm on EMS call this coming weekend so we decided to just put the tent up at the acreage.  It's going to work out well, because we have a pile of brush that needs to be burned.  So, we will have a bonfire and let the kids roast marshmallows and hot dogs.  We asked some of our friends to come over to hang out, too.  The nice thing about just going to the acreage is the fact that we will be close to home if it doesn't work.  This will be our first time camping with kids... or each other for that matter.  Brayden is super excited... I'm just worried about the girls and how well they will do.  I think it's going to be super fun!

Scheels had tents on sale this week.  I stopped by today and got this one...

It sleeps 9!  Which will be great for us.  I know we only have 5 in our family but I'm sure we will have a lot of stuff with us where ever we go and the extra room will be nice.  So excited!!

I'm going to have to have another picture blog!  I still need to get pictures of the garden I promised AND it's time for Month 2 pictures!!  I'm really excited to compare these.  I think this month I will notice a bigger change in the pictures.  I mean... 47 lbs!?  That has to show (or not show) somewhere!

A little adventure

This afternoon we were hanging out and I wanted to do something.  When we went to Niobrara, we had a lot of fun on the trails.  It got me thinking... there are tons of places right around where we live that we can explore!  So, today we went to Moorehead park (where Jeremy and I married) and went on an adventure.  I took the stroller but I don't think I will next time.  The girls walked the majority of the time anyways... except for on the bridge.  Jeremy had to work so he couldn't go but I do plan on going back.  There are tons of trails there for us to explore!  There are also several more parks around here with walking trails that we can go on.  I plan on taking the kids and exploring them all!!  To top it off it was a beautiful day.  After we went through some trails we went to the playground.  We ended up staying in the park till after 7:00.  I was able to take a few pictures but my camera battery died.

                                       The kids exploring. 

   The girls.  Kylee and Ainslee.  Not sure why Kylee made the funny face.

   Going across the bridge.  I was glad I had the stroller here.  I would have been very nervous without it.  It was wobbly!  The kids loved it though.

Picture time!

I have so many things to show you all!

First off... I got a haircut as part of a gift to myself for reaching my goal.  I really like it!!  I also got hi-lights!  My friend Linda cuts my hair.  She has cut my hair since High School!  Last year, we were both so busy and I wanted to cut off my hair to give to Locks of Love.  I finally just went down to the local hair lady, who cuts Jeremy and Brayden's hair.  She cut off 17 inches!  I planned on going back to Linda to have her cut it how she does so I just had it cut straight off.  I'm glad to finally have some layers back in my hair.  Here is the before and after...

                               It's still a little wet but ... Isn't that SO MUCH better?! 

I also wanted to show you a few pictures from the wedding.  I realized afterwards that I didn't take any of the wedding or any of her decorations... just of people.  I guess during the wedding I was busy doing everything that I needed to do.  I was a personal attendant and one of the hosts.  I stayed fairly busy the entire weekend.  The wedding was at Ponca State Park.  It was so nice!  I really want to go back to the park and stay sometime.  Even if we don't get a cabin we could just spend the day there or even camp.  The kids are getting old enough that it might be possible to camp.  I think we might try it out this summer. 

            This was the night before, after the rehearsal.  These are pretty much all of my closest friends... minus a couple.  We have all been best friends since High School.  (from left to right) Linda, Kylee, Mindi, Sammie, Andrea, and me.

                               During the wedding.  Mindi and me.

               Me, Andrea (the beautiful bride), and Jennifer ...one of my other closest friends from H.S. ...unfortunately we don't get to hang out as much but I still love her! :)  Andrea's mom sewed her wedding dress (and all the bridesmaids and flower girl dresses)  isn't it beautiful!  I wish I had a view of the whole thing... the bottom part was very detailed and pretty.

Here's the jeans my mom bought me.  It's not the best picture but I figured I'd post it anyways.

I will be back later with pictures of the garden.  I'm actually just taking a break for a bit.  I spent about 4 hours in the garden already today.  It's looking pretty good.  We have almost everything planted!!  Now we just have to finish mulching, hoeing, and weeding.  We are going to have so many wonderful greens from the garden!  I'm so excited!!  Can you believe we have 35 pepper plants?!  A bunch of different varieties that I'm excited to cook with.  I've already had a little radish.  It shouldn't be too long before they are ready. 

Oh My Gosh!  I nearly forgot!  I weighed on Thursday and weight loss this week (since starting over on Monday) is 2 pounds.  Actually, I could consider it more, because after last week I believe I had gained a little back.  So, back on track and I'm at 295 lbs.  3 more pounds and I will be at the lowest weight since during my pregnancy with Brayden!  Exciting!!

Dusting myself off

Well, last week was .... not the best.  I didn't have a loss, but I kinda expected it.  I hadn't been to the gym and I went off the deep end with eating off plan.  It did show me that I can't for one second let my guard down.  So, I started fresh and I'm back on plan.  I WILL NOT GIVE UP!  I brushed the dirt off and got myself back in the game. 

I realized I need to set some new goals.  Goal #1:  Reach 292 lbs by 5/23.  That is next Wednesday.  I ordered a bunch of Mary Kay and will give it to myself when I reach that goal.  The reason I chose this number is because that is my lowest weight since during my pregnancy with Brayden (who will turn 7 on June 10th)  Goal #2:  Reach 273 lbs by 6/24.  That is the day of my family reunion.  That weight is one pound less that my weight at my first Dr.'s appointment when I was pregnant with Brayden.  I had originally thought it would be neat to reach that weight by his birthday but setting that goal, I'm afraid, would be setting myself up for failure.

I went to the gym today for the first time in several days.  It felt good!  I rode the expresso bike and beat my ghost!!  I'm excited for next week, I work evenings so I'm going to go to the two Group Ride classes next week! 

I have had a ton of things going on in the last two weeks!  I've been thinking about all the tings I want to blog about!  My friend gave me several pair of her old workout pants that she has "outgrown" ...so awesome, since I only had two ...one that I like to wear to the gym.  Now I have options! haha!  My mom bought me two new pairs of jeans.  My old ones were very worn out and she refused to patch them anymore.  I didn't really want to buy new jeans yet but I'm glad she offered.  It worked out perfectly because they just so happened to be having a big sale!  AND... I was able to buy them in a size smaller than I thought I'd be buying!  I started my journey wearing a size 28.  My size 26 jeans were getting big on me so I figured I'd be getting a size 24 ... the same size of the shorts I bought and wear.  When I got there, the jeans I used to get were not being made anymore and they now make these tighter tummy technology jeans.  The sales lady said that most people have to buy a size smaller... and I did!  My jeans are both a size 22! 

This last weekend I was at my friend Andrea's wedding.  It was a beautiful weekend!  I thought it was awesome that I had reached my goal and my dress fit nicely.  When I bought it, it was tight but it fit well at her wedding.  I felt pretty and not really too self conscious.  I loved how my hair was done... I'm going to try it myself sometime.  Which brings me to my next topic... I think I'm turning into a girl!  LOL!  I mean... I just bought a bunch of makeup and am excited to get it!  I wear makeup sometimes... like when I go out with friends or other special occasions.  I don't wear it on a daily basis.  I would like to, though.  I think I look nice with makeup on.  I also have been watching hair tutorials on a blog a friend showed me.  I think losing weight and gaining confidence and self respect has inspired me to want to make myself look more beautiful.

I will be back tomorrow (hopefully) with some pictures!! 

WOWZA!!!

You guys are never going to believe this... this weeks weight loss is... 8 POUNDS!  I was soo shocked!!  YOU KNOW WHAT THIS MEANS?!?!?! 

#1. I am UNDER 300 POUNDS!  Never again will my weight start with a "3"!  YES!!

#2. I have officially surpassed my goal of reaching 299 lbs by Andrea's wedding. 

I am so excited!

Also, on the agenda of totally awesome... I did a class at the gym today!!  I did Group Ride.  Which is a spinning class.  I've been wanting to, but have been too chicken to try it, but I finally got the courage ...with the help of my friend Jodi, assuring me that I wouldn't die... I survived and it was FUN!!  I got there early to make sure I had my bike set up how it's supposed to be.  There were a couple people in there that helped me.  Then more people came in and the instructor came in.  He asked if there were any new people and I raised my hand.  He came back and helped me get my bike set up.  He put the handles down and raised the seat up.  Perfect!  We started out and I was doing well.  Then we stood.  My legs were burning so much!!  I thought... How the heck am I going to get through this.  I can't stand and pedal worth a darn!  Then he said.. and that's the warm up... LOL!  Wow this is going to be interesting.  But you know what?  I really got the hang of it and by the end I was standing for a long time and pedaling while were were "going up a big hill."  It was so much FUN!!  There was an older guy next to me that was really nice.  He asked me a couple times during the class how I was doing and at the end he told me I did a good job.  :)  There is one thing that I noticed.  While riding, my knees and thighs kept running into my tummy and boobs.  It will be nice when they get smaller so I don't have to have that contact.  The instructor told me afterwards that I will probably be sore and it will take a couple weeks of going a couple times a week to get used to the seat.  I don't feel too bad right now.  Next time I will have to turn up the intensity a little bit more.  I was worried this time about pushing myself too much and getting too worn out by the end.  Don't get me wrong... I was pretty worn out at the end and my legs felt like rubber.  I sweat soo much, too!  I thought it was funny when I stood my sweat would hit the front wheel. ...it was worse because in the beginning of the class I dropped my towel and I wasn't going to get off to pick it up.  I'm so glad I went!

What a GREAT DAY!!

Good day off!

Today was a pretty good day.  It started out really nice thanks to my hubby!  I got to sleep in!!  WAHOO!!  You will never believe this peeps... I slept in until 12:15p.m.!!  I could not believe it!  Obviously, I was super exhausted and needed it.  I did have a little twinge of feeling that I was wasting a day off but I was pretty productive this afternoon.  When Brayden got home from school we went up to the acreage and started cleaning things up.  Jeremy mowed and I picked up sticks and pulled weeds.  He got about halfway done mowing and realized the mower had a flat tire.  So, he's going to fix that and finish it this weekend.  It was so nice being able to take the kids up there to run around.  We also took the dogs to run.  They all had fun!  A few days ago we took a swing set up there for the kids to play on when we go up to work in the garden, mow, or bale hay.  There are also a couple apple trees there that have low branches that Brayden likes to climb up into.  It was nice to work outside on such a nice day.  There are several trees up there that drop branches all the time, so I had a lot of branches and sticks to pick up.  I started working up a sweat!

Yesterday, I went to the gym and did the first running workout!  I did 5 min walk (3.0mph), followed by 15 min. of jog 1 min (5.5mph) and walk 1.5 min (3.0mph).  It felt great!  I'm going to go again before work tomorrow ...Last Chance Workout!  Since I didn't work today, I didn't weigh today.  I will weigh tomorrow when I get to work. 

I decided that I need to think of something to reward myself with.  It IS rewarding to feel good, have my clothes fit better, see the numbers on the scale go down, and get compliments... but I want to do a little something to pamper myself.  I think what I really need and want is a haircut.  My last haircut was so long ago... I cut off a TON of hair to donate to Locks of Love.  I'd also like to get my nails done before Andrea's wedding.  I think if I make it to my goal before her wedding I will do both.  At that point I will have lost at least 35 lbs since starting TSFL!

OK... I'll be back tomorrow to update you on this weeks weight loss!

Jump Rope

Tonight I did 100 jumps with my jump rope!  I had the day off and hadn't done any exercise since last Thursday.  I really felt like I needed to do something... anything!  Also, I've been really fighting urges to go off plan.  I need to get my head back in the game.  I need to get back in that place I was in the first few weeks.  The thing is, this is something I always do.  I start out great and then something happens and I fall.  This time will be different.  This time, I'm going to pick myself right back up.  I'm going to do everything in my power not to fail.  I would tattoo a reminder on the palm of my hand if it would help me!  I need to get to reading the Healthy Habits book that came with my first order.  I do like the book... even if the whole reading it and doing the companion guide makes me feel like I'm in school and I have homework.  I do get a lot out of the book. 

I've been really bummed lately.  One of my favorite possessions is missing.  My Kindle.  I got it for Christmas from my mom.  Last Saturday it was in my kitchen and Sunday night I went to get it and it was gone.  Jeremy and I looked everywhere for it!  It's been over a week and it hasn't surfaced.  I'm to the point where I think it had to have been stolen or something.  It makes me sick... really.  To make it worse, Jeremy and I went to the movies today and saw the Hunger Games movie (loved it!) ... I was currently in the third book.  I wish I could just go to bed and read my book tonight... but I can't.  I need to start praying to Saint Anthony.  St Anthony is the Patron Saint for lost articles.  It's just as important to me because I really liked it but also because it was a gift from my mom.  In the meantime I'm going to keep looking.

Couch to 5K

I decided I'd like to have a schedule to follow while working up to running a 5K.  I was just looking at the recent Runner's World magazine and saw an ad for an app called "Couch to 5K."  I've heard of this before but kinda forgot about it.  I don't have a smart phone so I found the schedule online.  I'd like to take it a little slower than the schedule suggests.  So, I'm going to do each week of training for two weeks.  I think that will help me ease into it.

Here's the schedule...

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).