~♥♫~☼~♫♥~ COMMIT to be Fit - Week 2!! ~♥♫~☼~♫♥~

[monica213]

Wow! week 2 already??!! (feel free to jump in and join us at any time!) Remember the guidelines and TRY to post daily as accountability is HUGE, but do not stress over it... if you miss a day or two then check in when you can. [/COLOR]

Remember our Motto:



"The secret of getting fit is getting started. The secret of getting started is breaking your complex overwhelming goals into small manageable goals, and then starting on the first one" - COMMIT to be Fit 2012

1. COMMIT to 4 - 5 workouts a week of at least 20 minutes (If you have adrenal fatigue then 2 workouts a week of 20 or less minutes) Listen to YOUR body!
2. COMMIT to staying well hydrated. Drink at least half of your bodies weight in ounces of water. Did you know that being dehydrated causes your body to produce stress hormones that actually STORE fat?)
3. COMMIT to getting plenty of rest. Lack of sleep also produces the body to produce those same darn hormones that store fat.... it is a vicious cycle.
4. COMMIT to reducing your stress - you got it... same stress hormones are released. Find time to do something you enjoy each day. e.g. meditation, salt water bath by candle light, laughing with your SO/kids... It is an easy task once you put your mind to it
5. COMMIT to telling yourself each day what is GOOD about you, what do you love about YOU?? It is so easy for us to say what we dislike, but to find a DAILY like... for 30 days, is what I want.
6. COMMIT to eating healthier - choose your WOE, I personally will be doing GM/MM because I see wonderful results from it. But anything that works for you is key. I want you to fuel your body well.
7. COMMIT to dry skin brushing EVERY day! It is SO much good for your body! We will discuss it the first week.
8. COMMIT to staying with us for the full month of January, join the weekly challenges, do your wo, encourage others! and answer every question each day honestly.

The second week we will be doing floor work! (at least 3 for this week) if you have adrenal fatique try this at 2 reps, or continue to listen to your body and do what you can. HTF, HTFS, are short workouts, so you can either do long or short workouts on other days. Find what works for you and your time. Ourchallenge of the week ~ PBS every am as soon as you get out of bed and every PM before you get into bed also continue to do OIP/HF at some point during the day, mommies struggling with weak abs can do it twice during the day. (some ideas are before your workout, after PBS, after your workout, before bed, while watching TV in the evening etc)

SOME WAYS TO USE HTF:

1. Do Hit the Floor after your Total Workout or Basic workout. (This would be a full workout day)

2. Do Hit the Floor in the am/pm and Basic Workout in the am/pm. You choose. (This would be a full workout day)

3. Fast forward Hit the Floor to 18:43, which starts at Organs in Place, and go from this point to the end of the workout. Please see the list of exercises below. It should take you about 10 minutes to complete and you can do this little sequence daily to help increase the inch loss in your abs. You can also add this 10 minutes at the end of any T-Tapp workout. If you want to do this sequence on your short days you can do the Basic Workout and this 10 minute sequence. Remember that you don't want to workout for longer than 30 minutes on your short days.

LAST 10 MINUTES OF HIT THE FLOOR
(starting at 18:43 minutes into the workout)

- OIP x2 + 20 tucks
- Classic crunches (30)
- OIP + 20 tucks
- Oblique Situps (15) - side #1
- OIP + 20 tucks
- Oblique Situps (15) - side #2
- OIP + 20 tucks
- Situps w/ legs up, (15)
- Lateral leg movement
- Half frog situps (10)
- OIP + 50 tucks
- Bridge work: lift even higher, Open-Down-Up-Close (10)
- Bridge work: knees together-out (10)
- Lift even higher - tucks (20)
- Rocking stretch
- Cat Stretches
- Final standing stretch
THE END!!!

Additional threads to read:
Sneaking in T-Tapp through the day
Staying Hydrtated
T-Tapp Acronyms
Dry Skin Brushing

[truly blessed]

Michelle,

I don't have Hit the Floor. Should I try the Ladybug floorwork instead? Do you have other suggestions? I want to be sure my form is good....how much like "normal" exercises is the list you posted from HTF?

Last week:
I've been doing OIP and PBS every day, made it through 4 BWO+ Tempo last week (TOM hit hard).
Water: up to 3 1/2 quarts daily (need a LITTLE more...).
Sleep: have been waking at 2:00 a.m. and it's hard to get back to sleep... Last night slept 10 hours to make up for it, I guess!
Eating: will be keeping a food journal, since that works for me. I'm working towards two man-made food days a week, the remaining five being God-made foods (can't eat wheat and sugar anyway, which cuts out most man-made foods I like....lol!).
Dry brushing--done! I keep my brush by my bed to do it right away in the morning.
Stress reducing....journaling! I love to write out what bugs me and what brings me joy.
What do I like about myself? I am considerate of others' feelings.

Posture check? Lats engaged? YES!

Thanks for being our fearless leader, Michelle!

[MP1]

Happy Week Two!

Did MORE Inst., OIP/HF, extra HDs and bushing so far. Will do PBS before bed. Water should be OK today. I am doing day one of this week's ESE fasts, day two will be on Thursday.

I have a question. MORE inst. is longer than 30 min, does that count as a short or long WO?

Positive - I love to laugh, and I laugh often.

Mary

[JoyfulMomof6]

I don't have HTF either, but I do have Ladybug.

[Gr8fulMommy]

Workout: done. I was sweating . . . I can do this! I'm going to try the last 10 min, of HTF after my regular wo . . . or would it be better to do it in the evening???
Water: great (see above, LOL!)
Rest: 8 hours, 1 nighttime feeding
Relax: Cuddling with my husband
Good: I am not easily offended
Eating: Good
Brush: yes, felt so good after a good wo
Challenge-AM PBS done; Planning for PM PBS/OIP before bed

Question, Michelle: The first post says "third week" and I'm assuming that's a typo and should read "second"?

PS Still looking for a southwestern style veggie soup recipe. The more like chili that it tastes the better. Ideas?? TIA

[allison_saltzer]

hi Michelle - I am IN! Commit to...get a tape measure this week...cut out alcohol (no more pink sparklies for the rest of the week)...no more processed carbs - GM only. and a 4 day bootcamp of Tempo torso or Arms, plus the 10 minute floor work above. Let's do it!

[monica213]

Michelle,

I don't have Hit the Floor. Should I try the Ladybug floorwork instead? Do you have other suggestions? I want to be sure my form is good....how much like "normal" exercises is the list you posted from HTF?

Last week:
I've been doing OIP and PBS every day, made it through 4 BWO+ Tempo last week (TOM hit hard).
Water: up to 3 1/2 quarts daily (need a LITTLE more...).
Sleep: have been waking at 2:00 a.m. and it's hard to get back to sleep... Last night slept 10 hours to make up for it, I guess!
Eating: will be keeping a food journal, since that works for me. I'm working towards two man-made food days a week, the remaining five being God-made foods (can't eat wheat and sugar anyway, which cuts out most man-made foods I like....lol!).
Dry brushing--done! I keep my brush by my bed to do it right away in the morning.
Stress reducing....journaling! I love to write out what bugs me and what brings me joy.
What do I like about myself? I am considerate of others' feelings.

Posture check? Lats engaged? YES!

Thanks for being our fearless leader, Michelle!

Ohhh, if you want a GREAT instructional for floor work I would suggest CRITTER CRUNCH. I know it is a longer workout, but it really teaches great T-Tapp floor work and muscle activation.

[JoyfulMomof6]

What if we don't have critter crunch?

[JoyfulMomof6]

Kara- I don't have a recipe, but I make something like Tortilla Soup. I start with V8 or any tomato juice. I add chicken broth, and canned beans (kidney, white, whatever you like), corn, season with chili powder, cumin, salt and pepper. If I have some cooked chicken or ground beef, I'll add that but usually don't. It's really easy. We have it with some tortilla chips on top or you can leave that out.

[Dolly_Finn]

Hi all, I hope it is ok to join this group? I just got my T-Tapp workouts (15 minute workout package) and today is my first day. But, I would love to have a group for accountability.