iamincharge

Read read read for a challenge, PRIZES, and day 23

Posted on: July 23, 2012

I know this is long, but keep reading–the prize is at the bottom, like a cereal box.

Day 23 began before the sun rose; I woke up at the booty crack of dawn (3:45am Chicago time! Thankfully 4:45am “my” time) to run the  Rock n’ Roll 5k in Chicago’s Grant Park. Most athletes at this event competed in the half marathon, a 13.1 mile feat. One of the amazing athletes happened to be my sorority sister, Michelle, who raised nearly $8000 dollars for cancer research (she was the TOP fundraiser in the Chicago area) and killed her first ever race out of love and compassion for her mom. Seriously Michelle, you are an inspiration. But Jeremy and I decided to forget about training plans and Gu packets, enjoy a quick 3.1 miles at my favorite event ever, and enjoy cheering on the whopping 19,000 that tackled 13.1. What a fun, fitness-filled day it turned out to be! Jeremy and I both did better than we expected to do, completing the lake-front course in about 21:00 and 24:00, respectively. After we finished, fueled up with protein bars and bananas, and socialized with a few other 5k competitors, we watched and cheered on the half-marathoners at mile 6 (I also admired their cute running attire). Then we got foam roller messages, enjoyed a free concert from Cobra Starship, and gave Michelle sweaty hugs as she crossed the finish line. I love runners, running events, oh, and running swag.

I want to thank you all for allowing me to complete the task for day 23 of PUSH. Chalene wants me to make a promise to someone that I will complete my goals. So guys, I promise you, I WILL reach 500 subscribers on my blog by creating a more exciting, inviting site and WILL see my weight to the 130 lb range by tracking my calories, practicing portion control, and exercising often. That was easy.

Now, for the crazy cool, crazy rewarding, crazy simple challenge(s):

Challenge 1: Track it 5lb challenge- lose 5 pounds, in 3 weeks, in 5 steps

More than 66% of Americans can reap health-related benefits by dropping 5 lbs (If you are at a healthy weight or don’t feel this challenge is for you, see Challenge 2, tomorrow). I am going to provide you with the steps you need to safely and effectively lose some extra pounds and feel more fit.

Step 1: Calculate BMR by clicking on the link. This number will tell you how many calories YOUR body uses just by functioning on a daily basis. For example, a 5’5″, 140lb, 20-year-old women burns 1,406 calories per day. The average American woman is 5’4″ and weighs 165lbs; she burns 1,503 calories per day. Knowing how many calories you are burning without exercise allows you to determine the number of calories to eat and burn through exercise each day.

Step 2: Create close-to an 850 calorie deficit each day. To begin we have to revamp calorie consumption. You will eat around 1200 calories per day. If this seems like an itty-bitty amount, try eating 4×300-calorie meals throughout the day to keep your energy up. My advice for limiting calories? Plan meals, track meals, enjoy meals; that is, try to think ahead about and even write down what you are going to eat a day ahead time; join myfitnesspal , friend me on the site (don’t worry, I can’t see your weight or what you eat, just your exercise and pounds lost), and use it to track the foods you eat; eat the healthy foods that make your body happy.

Step 3: Work out! You’ll be sexy and I know it. To determine how many calories you should burn through exercise complete the following equation:

BMR-1200 calories= diet deficit

example for the average American woman: 1,503-1200= 303 calorie diet deficit

THEN

850-diet deficit= necessary calories to burn through exercise

example: 850-303= 547 calories

That final number is the amount you should be burning 6 days per week through exercise. It may seem like a lot, but the average woman can torch that amount by doing Zumba for 50 minutes, power walking for an hour, or interval training for 45 minutes.

These steps leave enough wiggle room for a day off of exercise, as long as you stick to 1200 calories.

Track exercise on myfitnesspal, as it will provide with calories burned.

Step 4: Commit. Tell a friend or family member what you’re doing. Write your goals and numbers down. If you hate the idea of tracking online, you can do it in a journal by looking up calories in food and calories burned online. It is simply easier to rely on a website to do the calculations for you. Finally, subscribe to my blog by clicking “Follow” in the top, right-hand corner and comment on this post making a promise to me; hey, I made two to you, above!

Step 5: On Wednesday, August 16th, comment on my post of the day with “I DID IT!” and two challengers will receive a $10 Starbucks gift card if they have been tracking on myfitnesspal (I say, nothing is wrong with the occasional iced coffee with soy, we all need our vice!).

To recap:

1) Calculate BMR- signing up and plugging in weight and height on myfitnesspal will do this for you. 2) Eat 1200 calories a day- myfitnesspal almost always suggests that number for a goal of losing 1-2lbs per week; the site allows you to look up what you eat and track the specific foods and serving sizes in your diary. 3) Work out! This is a challenge, so working out 6 days a week should take some determination and focus, not to mention scheduling. Make it a non-negotiable part of your day, like brushing your teeth. Track activity /minutes exercising on myfitnesspal to see how many calories you burned. 4) Commit already! Grab some friends, make a promise and join me on this three-week journey to forming fit habits. 5) Follow my blog, friend me on myfitnesspal, and comment on my blog post August 16th for a chance to win a Starbucks gift card!

I am no doctor or personal trainer; I just love fitness and improving my health and want to inspire you  and provide you with simple steps to do the same. If you complete these three weeks with me you WILL adapt healthy habits and WILL have the chance to win a Starbucks card. I know what it feels like to need a push in the right direction, a companion on my fitness journey, or a cut-and-dry plan for success; here are all three of those, friends. I want you to do this with ME! Please share this with friends and anyone you know, the more healthy, happy people we have in this world, the merrier.

Tomorrow: Challenge 2 for those in a happy, healthy, weight range.

*Your doctor should confirm that you are healthy enough to participate in this challenge before you commit.

Advertisements

Any thoughts?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 13 other followers

%d bloggers like this: