Welcome to Prevention’s 28-Day Transformation Challenge hosted by Chris Freytag! Change your body and your life, and be refreshed, trim, and toned just in time for summer with this fun and doable program. The challenge kicks off May 1, 2013, and runs through May 28, 2013.
I: Set an intention.
Pick one area of your life that you want to improve, and make that your focus for the month.
2. Do at least 150 minutes of heart-pumping cardio per week.
Look at your schedule and decide how you’d like to break it up, and pick activities that you find fun!
3. Do the 10-Minute Toners at least 3 days per week
Each week, you’ll get 4 new moves that’ll trim, tone, and rev your metabolism.
You can also follow the 28-Day Transformation Challenge Meal Plan to make your transformation complete. Be sure to pay attention to modifications and form cues, and work within your fitness level.
Tweet it up! Use the hashtag #PVN28Days to share a selfie of your workout or a photo of your healthy meal, and tag!
Beginning on May 1, 2013, go to prevention.com/transformationchallengesweeps for a chance to win a package of New Balance fitness apparel and gear (a $468 value; one awarded). No purchase necessary to enter or win. A purchase will not improve your chances of winning. Void where prohibited. To enter, go to prevention.com/transformationchallengesweeps. Sweepstakes begins at 12:01 a.m. ET on May 1, 2013, and ends at 11:59 p.m. ET on May 28, 2013. Must be legal resident of the 50 United States or DC, age 18 or older, to enter. For official rules, go to prevention.com/transformationchallengesweeps. Rodale Inc., 400 South 10th Street, Emmaus, PA 18098-0099, is the operator of the Sweepstakes.
Carolina, I'm starting the challenge - about a week behind you (ah,10 days) - Almost half the time of the challenge! Nonetheless, you seem to have the most comments on here, so I'll speak with you. I don't do Facebook, Twitter, or Blogs; even this is a stretch for me. I don't like to 'share' my life online! But, I will for this short time.
I'm 5'4" and 172#. In college I was 135, and looked good. Measurements then were 37-27-37. Now 42-32-42 - at least I still have the shape. I'm looking to loose about 20 pounds; since I'm 58 years old, I don't think I need to be at 135 anymore.
I did a 21 day program once, and it worked fairly well for me. I've actually been doing a lot of different things for some time now. I walk 3 miles a day. At this point it's difficult to walk fast enough to get my heart rate up, so I've taken to doing intervals every other day by jogging for 2 minutes and walking for 4. I play tennis (doubles) 2 times a week. In winter, I ski and scuba dive. I need to become more regular with my workouts - i.e. resistance training. I'm fairly certain at this point that weight/resistance will up the calorie burn and increase strength.
Intention: I will loose 20# and increase my strength, stamina, and flexibility. I will accomplish this by
*eating whole foods (& limited starches) to fuel my activities. (I do eat a good diet now.)
*walking 3 miles a day with intervals every other day.
*starting a resistance training program on my Total Gym equipment. (I have yet to decide how to approach this.)
*stretching after walking/interval training for at least 5 minutes.
First I need to find out where I am so I can see if/when I've accomplished some or all of the goals. I'll talk with you again when I've done that and figured out my strategy for the Total Gym.