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20130412055631-model-my-body

MODEL MY BODY

(MMB) MODEL MY BODY isn't about reaching the physical state of a supermodel, a fitness model or any other extreme body type out there; it’s about realizing that your body is the one you need to model your fitness goals after. Stop complaining... Take control... Push yourself... Take your body to the next level in every way you can.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J I will be attempting (at the end of my 30 day squat challenge) to complete the 1st series of ARM, LEGS, & CORE workouts for the MMB challenges I just posted regarding the 32 day calendar I created.
I'll be doing: pushups, standing calf raises, and crunches.
Of course I might add a brief but favorite quote of mine from Star Wars... "do or do not, there is no try" all you have to do is believe that you can and you will.

20120309174021-horseygeorge

Can you put more information on the challenges. Anyone wanting to take them will not know what they are supposed to do Thanks

Jeanette J encouraged this.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Any of the 35 exercises from my most recent workout postings can be applied to this new series of workout schedules... I highly encourage you to push yourself I think you'll be surprised by just how hard you can push back. We all have it in us to do something great... mind over matter, and pacing yourself are the keys to success in the fitness world. (by pacing I'm referring to interval timing as well as maintaining a realistic approach so you don't hurt yourself.)

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J For comparison I've posted the 30 DAY SQUAT CHALLENGE CALENDAR below, the plan I'm proposing to start once I finish it will include 3 different series of rep counts and a 32 DAY calendar.
for ARMS multiply REPS by 5 and REST every 4th day (5, 10, 15, rest) and continue from there (20, 25, 30, rest etc.)
for LEGS multiply REPS by 10 and REST every 4th day (10, 20, 30, rest) and continue (40, 50, 60, rest etc.)
for CORE multiply REPS by 15 and REST every 4th day (15, 30, 45, rest) and continue (60, 75, 90, rest etc.)
You can either do all of these exercise challenges on the same day leaving every 4 days as rest days from all exercises in this challenge ...OR... stagger them by starting day 1 for ARMS then day 1 for CORE the following day and day 1 for LEGS the day after that.
I'll post challenges to be completed like all the others under (MMB), hope there are a few takers :P
If you'd like to test how this method works for you I'd recommend starting the 30 day squat challenge and see how you like it first.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J 30 DAY SQUAT CHALLENGE CALENDAR
1 (50) 2 (55) 3 (60) 4 REST 5 (70) 6 (75) 7 (80) 8 REST
9 (100) 10 (105) 11 (110) 12 REST
13 (130) 14 (135) 15 (140) 16 REST
17 (150) 18 (155) 19 (160) 20 REST
21 (180) 22 (185) 23 (190) 24 REST
25 (220) 26 (225) 27 (230) 28 REST
29 (240) 30 (250)

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Long term challenges are usually the hardest to complete, they require time and dedication to making every scheduled workout day and rep count.
Some of you may have attempted, currently are attempting, or have completed the 30 day squat challenge here on TS and I myself am currently 21 days into the 30 day program. I have enjoyed its success so much I'd like to either attempt/complete that challenge as well as applying its method to other exercises.
This means that for 30 days every 4th day will be a rest day and that this challenge will not be your regular workout but rather added on to (unless you do multiple exercises this way and I'll get into that later).
The 30 day squat challenge starts off with a designated rep count and accumulatively grows each day. By the end of the program you've gone from a 50 rep count to a 250 rep count per set. Applying this to other exercises will of course require some adjusting of the rules. For example, doing 250 pushups at the end of 30 days is not going to be possible like it is for squats, your muscles just can't gain that kind of strength in that amount of time if you're not already in excellent physical shape. I recommend that the rep count be extended to a TOTAL amount rather than a total count for each set. This way you can steadily increase your strength without overdoing it.

Mimi S encouraged this.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Try these workouts .... feel free to add your own rep counts and number of sets to match your individual fitness level
keep in mind when you set your rep and set counts that each grouping will be done in the same day so don't over do it! If you have any questions please comment below. I'll post MMB workout challenges for this series of exercises.

1. high knees.....pushups.....chair dips.....crunches.....reverse crunches.....squats.....dumbbell squats

2. side stepping.....front raise.....lateral raise.....rotating crunches.....sit ups.....plié squat.....glute lift

3. mountain climbers.....alternating press.....chest flies.....v sits.....up lifts.....thigh squeeze.....side kick

4. burpees.....bicep curls.....tricep kickback.....leg lifts.....butterfly kicks.....side leg lifts.....lunges

5. jumping jacks.....tricep extension.....swan arms.....Russian twists.....100's move.....standing calf raises.....seated calf raises

20140213042229-jadinu555

Another reason for the slow transition is not everyone is comfortable with exercise so slowing introducing them can actually help make it a part of their daily or weekly routine and create a comfort zone surrounding exercise and physical fitness/health.

Dancing Ninja Stacey B encouraged this.

20140629190417-staceyb4

I totally get that, and agree with it apart from the comfort zone part that bit holds you back from reaching your full potential. when I am un-injured my fitness levels are at that where only Tabata gets my heart rate really high, and challenges my body in the way it needs of course after a proper warm up I also incorporate the bike into my Tabata training

Jeanette J encouraged this.

20140213042229-jadinu555

What I meant there was that people uncomfortable with exercise need to develop a "comfort zone" in association with working out......eventually they will reach a stage where achieving their fullest potential BECOMES their comfort zone.

Dancing Ninja Stacey B encouraged this.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Here's a quick challenge for today.... pick 10 exercises, order them via muscle group from head to toe and do them in that order... 10 reps of each, if you need rest time in between 30 seconds max... simple but fun look for it under MMB challenges!

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J If you're using TS on a regular or even daily basis you love the challenges and completing them... my biggest dilemma is when you've completed one that challenges you and then what? I used to feel that little empty space needed to be filled so part of my exercise log is writing down what I do on the days I work out...I have a sheet that is a graph... marked down as 5, 10, 15 reps etc. all the way up to 100 is my max rep count per day. I have 35 difference exercises in a list and I mark on the graph what rep count I complete, but I count each separately... so if I do 5 reps and then I do 10 reps the first 5 don't count toward that 10 count. I count each one as a mini challenge.

Some days I do 5 reps of all 35 exercises and then do the 10 reps and so on until I've done 15 total of each. Some days I start at 25 reps or 50 reps if I feel like really challenging myself.

Other days I simply do 50 or 100 count and break down the reps until I achieve the total amount. (ex. burpees can be difficult for beginners so if you break those down into 5 reps at a time, do 5, get up mark it down, do 5 more... it kind of gives you a little bit of a break but keeps you moving if you put the chart on a table and do the exercise a few feet away).

I'm feeling a rejuvenating push for this system, thought I'd share it in case anyone else sees this and wants to give it a try... just a simple chart on graph paper. You can even start off with only simple exercises if you want (ex. burpees, pushups, crunches, squats, lunges, calf raises). I wouldn't recommend aiming for the 100 count goal even breaking them down if you have to do something the following day that will be physically demanding LOL just saying.

Steve M encouraged this.

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Make up a daily schedule.
I have my day planned from the time I wake up to the time I fall asleep, still getting adjusted to it but getting into a routine is a good way to stay fit and maintain a regular sleep cycle.
While I usually work an evening shift 1-8pm or later I can get stuck with a morning shift 6am to 1pm or later now and then so I use those days for rest.
On my days off I maintain the same level of exercise but I choose what time to do my workouts.
I also give myself weekends off from exercise and make sure I workout at least 3 times a week, but I try for 5.
Think about your schedule. How can you change things up to make sure you stay healthy out of habit?

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Jeanette J MODEL MY BODY Tribe

Contributorsilver Jeanette J Do you have a plan of action? What form does that plan take? Is it a mental note you keep in your head, is it a piece of paper under a magnet on the fridge, marked days on your calendar, a journal maybe?

I have a graph paper chart which I use to log my daily workout activity. I made a list of all the exercises I had in mind, mostly just the main ones like burpees, pushups, and crunches etc. until I had about 30 on my chart. Then across the top I labeled the number of repetition counts. The max count is 100 reps, the minimum count is 5 reps. Each time I complete a certain number of reps I mark it off next to that particular exercise with and X or a dot. For example if I do 5 reps, I mark it, then I do 10 reps (not counting the 5 I just did but starting over) and keep going as far as I can while still giving certain muscle groups rest by bouncing back and forth between different exercises. At the end of the day I type up my totals on an excel spreadsheet and erase the marks so I can use it the next day.

I've started to use power point presentation slideshows that I click through when doing my yoga or stretching. It might take a few hours to create these throughout your week when you're on a busy schedule but they work well for me to keep me motivated and on track.

Obviously not all methods work for everyone, it'll take some time but find your groove and stick with it!

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