Fat Camp Instructions Monday

OK guys, here it is: Fat Camp has begun! Your instructions for Monday is as follows:

Weigh in first thing in the morning. Record your weight. Wherever. On the blog, in your journal.

Group exercise: We're meeting tomorrow morning at 9am outside Jenny's house (OK Jenny?). We're going to run/walk/bike from her house to Hyrum on 1500 west and back. It doesn't matter the weather. Cover up, layer up, we'll do what we can. It's approximately 3-4 miles total (does someone have something they can bring to measure the distance accurately??). This particular exercise is to gauge a starting fitness level. Cover as much distance as you can and keep the heart rate up. Push yourself. It needs to feel uncomfortable and you need to sweat. Your heart rate needs to be up for at least 20-30 minutes. Put your kids in your strollers and we'll hit the road. I don't expect this to be longer than an hour total, but that's up to you. If you're running and want to add distance, when you hit Hyrum, circle some blocks. If you're walking, then head out to the train tracks and turn and come back. I plan on riding my bike because of the duathlon on Saturday. I'm going to do 2 or 3 laps of 1500 west. Record your time and activity.

Temptation: Your instructions for the temptation is to make a batch of cookie dough. You can do the cookies for FHE, but bake a bit of the dough and put the cookies out. Put the dough in the fridge. Don't eat the cookies, don't eat the dough. Of course, your family can have as they wish or however you do that in your family. At FHE, don't have the treat. Gracefully decline, busy your hands with something else, whatever. You need to have it in the fridge and the cookies out on the counter. All day. All week. Until they're gone or stale and gross and no one will eat them. It's about control. You need to be able to not eat it. Make sure you fix something you like. If cookies aren't it, lemon bars, whatever. Something that is easy to pick up and nibble on, doesn't require a plate or whatever. Something that's easy to eat one, then one more, then one more. Leave the dough in the fridge. I suppose if your family wants more cookies later, you can bake more cookies, but don't eat any. Remember it's for a week only. Reintroducing cookies we'll discuss later.

Challenge: Today's challenge is this. Get a timer or go by a clock. Do lunges for 20 minutes. Whoever can do the most lunges in 20 minutes is the winner. A lunge is where you stand and step with your right foot forward, bring your left knee almost to the ground and step back. Then you repeat, but with your left leg forward, and so on and so forth. One lunge is one leg down and back. Right leg, 1. Left leg 2. Right leg 3, etc. etc. Record your lunge total in the comments section of this post. Winners of the various challenges will be posted in the sidebar of the blog.

Other exercises for the day: Remember, you need to do the exercises in the rules. Stretch (I recommend stretching after doing the lunging challenge) and do the push-ups, as many as you can, on the 4th step of the stairs. The other exercise you are instructed to do is take the stairs twice. Whenever you go upstairs to go to the bathroom or get you child up from a nap or get the laundry or whatever it is you do during the day, take the stairs twice. When you get to the top of the stairs, come back down and go up again to do whatever it is you're going to do.

(I realize that some might not have stairs in their house. To adapt to this, go down the hallway twice to wherever you're going and maybe you can lunge the journey or jog the journey or something......I'm trying to add some mileage to your day. The idea of the stairs is a bit of resistance training with more mileage).

Tip for the day: Get some water bottles and fill them up. Put one in your diaper bag and in the fridge and by your bed and by the couch. Drink all day. Put some carrot sticks and celery sticks in some baggies and ready to pull out.

You're going to be tired and sore. It's going to be like this for the week.

Note: I didn't say much about your food intake for the week. I don't want to tell you to only do 1200 calories or 1500 calories during the week. Just come up with your eating plan. Follow the no sugar rule and dessert rule, and if you can, the no white carb rule. Just do more veg and fruit and wheat bread and stuff like that. How you want to do that. You have to feed your families and eat what you like and should eat. That's up to you. Remember the plate of cookies. Don't eat them. Get control. Do that with your meals. Think about portion sizes. Do you need a second helping? If you're chewing more and putting that fork down and eating at the table, maybe this won't be a problem. You're really on your own for this one.

Weigh in is on Saturday. Ibuprofen is allowed. (With water, not Dr. Pepper)

Good luck and we'll see you tomorrow morning. P.S. I have a jogging stroller that I'm not using tomorrow morning. I'm using my bike trailer tomorrow. If anyone needs it, let me know.

It's only for a week. We can do this!

Al