30 Day Shred: Day 30

I'm in plank pose.  I'm doing alternating rows and leg lefts with my five pound weights.  It's the last set of strength moves of the last circuit of my last day in the 30 Day Shred challenge, and all I want to do is drop to my knees and do the modified version of the move.  I do, for about half a second, and then I shout to myself---I think out loud---NO.  NO!  This was my LAST DAY of the challenge and I wanted to finish like a warrior.

This post will serve as a discussion forum for our overall experiences with the 30 Day Shred! A link to this post has been posted on the top right side of the website under "30 Day Shred Challenge---Resources." Feel free to pop back in here to talk about the successes and challenges you're facing in working out.

For those unfamiliar with the shred, the basic premise is that you do 18 minutes of intense activity, cycling between strength (3 minutes), cardio (2 minutes), and abs (1 minute). Within each unit, you do two exercises that are repeated once. Strength exercises in level one all involve weights except for two sets of about 15-20 push-ups. Cardio exercises involve jumping and punching. Abs involve crunches of various kinds. You can read some background on the challenge here.  To catch up on the other weeks of the Shred, read level one, level two, and level three.

Level 3 Assessment

• Use the DVD for 8 out of 10 days (all ten if possible) -- YES!
• Go for two runs -- NO!  But I did go for one run and one very long walk.
• Stick to Weight Watchers points - YES!

Discussion

I don't think my pictures or measurements are particularly dramatic.  I did not change my diet very much during this 30 days as weight loss was not my main goal.  I also allowed myself to take a few rest days (and I was forced to take two rest days in Level 2 when I was sidelined by a neck sprain).  I completed about 24 of the 30 days.  I was surprised to add this up...taking two days off in every level added up to almost a WEEK of shredding lost.  If I could do the challenge over again, I would do my best to avoid taking rest days unless it was utterly, absolutely unavoidable.  As Jillian would say, if you only have 30 days, you have to make every day count.

The biggest results for me this time around are the differences I'm feeling in my mind and body.  Now at the end of the Shred, I am feeling a lot stronger and more toned than I was at the start.  I got to the point about halfway through where I would get my motivation to use the DVD from that brief glance I'd cast in the mirror when I woke up in the morning.  I felt like I could see and feel the changes in my body; sometimes my casual touches of my own body cause me to come up short because something feels different, harder, tighter, stronger.

Like Christiana (you'll read her results after the cut, too---how awesome does she look, BTW??!), I particularly loved that this DVD lasted less than half an hour.  I don't think I could have committed to much more than that.  The DVD reinforces your hard work because you can see, day after day, that you get stronger.  You can do more push ups.  Suddenly things feel easy where once they were nearly impossible.  It's an incredibly satisfying feeling!

Photos (a LOT of belly buttons...you decide if it's NSFW...) and results after the jump...

30 Day Shred Challenge: Call for Celebrations (plus OOTD redux)

Hey Shredders!  The end of our shredding is fast approaching!  The last day of Level 3 is coming up on Tuesday, and I'll be running my challenge-concluding post on Thursday after my last final exam.

I'd love to include your celebrations in my last post!  Any positive results you'd like to share would be fantastic---photos, measurements, funny progress stories, challenges/victories, even a few sentences telling me how you feel now that you've completed the challenge---absolutely anything would be great!

Email me at JewishGirlBlog@gmail.com to be included in the post.  Be sure to include your name, your blog link (if you have one), and any other information you want us to know about you.  You can be as anonymous as you like, but you deserve to celebrate your participation!

Please send me your info/results/photos/measurements/sentences by Thursday, May 5 at 8am.  I look forward to hearing from you!

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Also, I wore the same thing twice in a row.  (See last time here.)  This time, I nixed the rain boots and finally debuted my Purple People Eaters:

Eh?  Thoughts?

FWIW, if I could go back in time, I wouldn't have bought these.  But I can't go back in time and I foolhardily threw out the box when I first got them so returning them to Endless is not an option.

At least their day-glo green is slightly more "appropriate" in the warmer months.

PS: They're not comfortable!

The same necklace as before, but I doubled it over on itself to make it shorter.  It created kind of a cool, messy look.

In this outfit:

Anthro Camera Obscura Chemise (M)

Anthro Shadowsleeve Cardigan (M)

Express Earrings and Necklace

JCrew Belt (M)

Fossil Watch

TUK Pumps

Coach Purse

30 Day Shred: Level 3

We're almost there!  Just one more week of shredding and we'll have finished this crazy challenge.  If you haven't already seen it, check out Lauren-the-personal-trainer's fabulous post on weight training here.

This post will serve as a discussion forum while we complete Level 3 of the Shred!  A link to this post has been posted on the top right side of the website under "30 Day Shred Challenge---Resources."  Feel free to pop back in here to talk about the successes and challenges you're facing in working out.

For those unfamiliar with the shred, the basic premise is that you do 18 minutes of intense activity, cycling between strength (3 minutes), cardio (2 minutes), and abs (1 minute).  Within each unit, you do two exercises that are repeated once.  Strength exercises in level one all involve weights except for two sets of about 15-20 push-ups.  Cardio exercises involve jumping and punching.  Abs involve crunches of various kinds.  You can read some background on the challenge here.

Level Two Assessment:

Goals: 

• Use the DVD for 9 out of 10 days (all ten if possible, but no less than nine)----NO.  I suffered a very painful neck sprain midway through this level.  I tried to work through it, but it became too painful to move so I was forced to rest.  I missed four days in this level.

• Work in the five-pound weights as soon as I feel that the three pounders are too easy---YES.  Although I think I may have worked them in too early and caused my neck injury by straining against too-heavy weights with bad form.

• Go for two runs---NO.  Totally forgot about this goal, honestly.

• Stick to my Weight Watchers Points+ (includes weekly and activity points)---NO.  I went to Atlantic City over the weekend and definitely went over my points.  Not by a WHOLE lot, but probably by at least 20.

Discussion

Despite my somewhat poor showing with my goals, I felt pretty good throughout level two.  I'm happy that I made the time to work out when I did; there were several days when it was horribly inconvenient to use the tape but I did anyway.

I'm mostly disappointed in my neck strain, to the extent that I could have avoided it by concentrating on my form while lifting weights.  I also suspect that if I'd taken a day off earlier in the week, when it first started bothering me, that I might have avoided needing to take two days off at the end of the week.

This week will be difficult for me, since I will be in utter crunch-time for final exams.  My tendency will be to stop taking care of myself while I attempt to remedy my woeful unpreparedness for Fed Courts, but I'll need to make it a priority to get in this very easy 20 minutes of exercise each day.

Goals for Level Three:

• Use the DVD for 8 out of 10 days (all ten if possible)
• Go for two runs
• Stick to Weight Watchers points

Basically the same as in level two, but easier.

Progress measurements and photos after the jump...

Guest Post: Weight Training for Women

With the 30 Day Shred Challenge in full swing---we start Level 3 on Sunday!---what better time than now to invite a professional into our midst to dispel some myths about strength training?  Lauren and I met on Birthright and I think she's the bee's knees!  Not only is she an amazing personal trainer (based in New York), but she's also one of the kindest, most caring people you'll ever meet.  She keeps her own blog over here.

Lauren was excited to write about how women should approach strength training.  I was surprised to learn that, even using 10-15 pound weights, I don't have to worry about becoming too "bulky" or thick.  Phew!  Now to just get strong enough to do *anything* with a 15 pound weight...

Lauren has been gracious enough to stick around the blog to answer your questions, so if you'd like to clear something up with a certified personal trainer, feel free to post in the comments section!  

Incidentally, if you live in the NY area, be sure to click here to pick up a fantastic coupon for a free personal training session with Lauren and 10% off any training packages.

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Many women believe that if they work out with heavy weights and don’t stick with the cute pink and purple 5lb weights, that they will “bulk” up and look like the body builders and fitness competitors that they see in magazines.   This is not possible! Those men and women work very hard to look like that. It does not happen by accident.  They eat, sleep and breathe weight training.  Not to mention, they are often using illegal drugs and steroids to achieve that look.

Sometimes women may feel more “thick” in the beginning of weight training because you may be gaining muscle faster than you are losing fat.  Another reason why this can occur is you may begin to take in more calories than you realize.  When you are weight training and doing cardio, you are burning calories.   Your body naturally wants to replenish those calories that you have lost and therefore you may find yourself very hungry after the gym.  This is when self control comes into play.  You need to be very mindful of how much you are eating as to not take in extra calories that you just worked so hard to get rid of.   Another possible reason for feeling thick in the beginning of weight training is when you weight train, your muscles swell up.  Your body retains water and gases.  This can obviously give the appearance of “thickness.”  If you stick with a routine, trust the process and be consistent, you will see results.

Women have to challenge themselves when they work out just like men do.  You should choose a weight that you can do 3 sets of 12-15 reps with.  The last several reps should be challenging for you to complete.  This is how you see change and get the results you want.  If you are not challenging your muscles, they can’t change shape.   Those nice toned arms and legs that we all crave, that is from real weight lifting, cardio and eating clean.

If you are new getting into weight training, find a full body weight training routine to throw yourself into.  Again, make sure the weight you choose is challenging.   Don’t rest in between sets, keep moving.   This keeps your heart rate up and in the calorie burning range the whole time.  Don’t be afraid to sweat!!   It can be hard to not socialize at the gym, as many people do, but this is your time.  You want to see changes, you have to put in the time and trust the process.  Results don’t happen overnight.  Below is a starter full body workout for a female.

For a full body workout, you're going to be hitting every major muscle group.  If you do one set of a back exercise, you are then going to do a leg exercise.   This allows those previous muscles to rest.  I'm NOT a believer in doing 3 sets on one exercise then going to the next one.  Go from an upper body exercise to a lower body exercise.  Switching it up and constantly moving, no long rests in between sets.  Do not speed through the exercise.  There are several tricep and shoulder exercises listed below, but choose only one per workout.  However, do at least 2 back exercises per workout.  Strengthening your back not only helps in posture, but stops osteoporosis and other ailments from occurring once you’re older.  The same goes for ab exercises.  Do at least 3 different ab exercises per workout.  Strengthening your core is so important and is key in performing other exercises as well.   Feel free to change up your exercise routine as you become more comfortable.  Along with weight training, cardio and eating right is a MUST.  Speed walking, jogging, running, elliptical machines or doing the stairs for 45 minutes 4-5 times a week at least.  And when you do your cardio, SWEAT. It drives me crazy when I see people reading magazines and walking slower on a treadmill than when they walked into the gym.  If you are going to put time aside to go to the gym, make it worth it!

Upper Body:
Back: Lat Pull Downs-weight at 40-60lbs, 3 sets of 15 (don't speed through the set and don't go too slow)
Back: Row on a cable-weight 40-50lbs, 3 sets of 15
Chest: Chest Press with dumbbells- 8-10lb dumbbells 3 sets of 15
Shoulders: Shoulder Press with dumbbells- 8lb dumbbells 3 sets of 15
Shoulders: Lateral Raises with dumbbells- 5lbs 3 sets of 15
Biceps: Curls with dumbbells- 6-10lbs 3 sets of 15
Triceps: Triceps pull down with rope- 35lbs (this is done on a cable machine at a gym) 3 sets of 15
Triceps: One armed triceps extension- 5-8lbs 3 sets of 15

Lower Body:
Forward Lunges: 3 sets of 15...make sure you are pushing through your heals, not your toes. Make sure your front knee does not bend over your toe. Bend your knees, don’t lean forward. Your back knee should hover right above the ground, not touch it.
Backward Lunges: 3 sets of 15...again, make sure you are sitting up straight, don't lean forward and throw your leg all the way back.
---When the lunges become too easy, add weight. Hold dumbbells in your hands or a barbell across your back. This will make the exercise more challenging---
Squats: 3 sets of 15 and a 20lb bar across your back...feet hip width apart, arch your back, chest out, butt out and pretend like you are going to sit in a seat and lean back and bend all the way down so your legs are at a right angle. Don't allow your knees to go over your toes.
Leg Curls: This is done on a machine. There is either a lay down leg curl machine or a sitting one. If it is a lay down machine, feet together, knees together, pull your toes towards you and curl the bar up to your butt. Set it at 30-40lbs. If the leg curl machine is a sit down, again, legs and knees together, pull your toes towards you and squeeze the bar all the way back. Same weight both 3 sets of 15
Glute Blaster: If there is a glute machine, 3 sets of 15, you can set it around 20 lbs.
Abductor and Adductor Machine: These machines get your inner thighs and outer hip area. 3 sets of 15 set around 30-45lbs. Play around with the weight with these machines. The weight should be challenging but not impossible.

Abs:
Crunches: 3 sets of 30...when your back is to the floor arch your back. When you do the crunch you should push your lower back into the floor. This is a correct crunch. Hands behind your head, chin always to the ceiling.
Reverse Crunch: Lay down flat on the floor, cross your feet and throw your legs up in the air, pop your butt at the top and slowly bring your legs down, do not allow your feet to touch the floor and repeat. 3 sets of 20. This exercise can also be done on a captain’s chair. Either bring your knees up to your chest and tilt your pelvis up OR straight legs, knees slightly bent and bring them up and slowly down. DO NOT SWING YOUR LEGS
Plank: On your elbows and toes, back straight as a board, hold this position for 30 seconds, 3 times.
---Any ab machines they have at your gym you can play around with too---

Lauren Eskenazi
A.C.E Certified Personal Trainer
www.empowermetrix.com

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Don't forget to leave your questions for Lauren in the comments section.  She's looking forward to chatting with you!

30 Day Shred: Level 2

Well, at the risk of quoting Jillian, we've just completed level one of the 30 Day Shred, and we're all well on our way to being...shredded.

This post will serve as a discussion forum while we complete Level 2 of the Shred!  A link to this post has been posted on the top right side of the website under "30 Day Shred Challenge---Resources."  Feel free to pop back in here to talk about the successes and challenges you're facing in working out.

For those unfamiliar with the shred, the basic premise is that you do 18 minutes of intense activity, cycling between strength (3 minutes), cardio (2 minutes), and abs (1 minute).  Within each unit, you do two exercises that are repeated once.  Strength exercises in level one all involve weights except for two sets of about 15-20 push-ups.  Cardio exercises involve jumping and punching.  Abs involve crunches of various kinds.  You can read some background on the challenge here.

Level One Assessment:

Goals: 

• Three-pound weights for the first five days, five-pound weights for the second five days (if possible; play that last part by ear) YES.  This wasn't a very specific goal, but I did work in the five pounders starting with a few exercises in Day 5 and then increased their use until I was using them for all of the strength exercises.

Frequency:  I did a good job of doing this DVD every day; I only missed one day in level one and it was because I purposefully decided to take a rest day.  The influence of doing this challenge in a group is strong; in order to fit the Shred in on Saturday, I had to go home between a dinner event and a party in order to shred.  I am 100% certain that without that group commitment I would not have made time for this exercise.

Intensity:  By Day 10, I was able to use the five-pounders for every strength activity (although struggling a lot with the squat presses and the side lunges with a shoulder raise).  I think as a function of the increased weight during the squat presses, my push-up performance suffered a bit.  (For those not doing the DVD: a second set of push ups immediately follow the first set of squat-presses.)  I averaged about 200 calories burned for each workout.  By the end of this level, it didn't exactly feel easy, but I was able to get through it with a lot less trouble than I'd had initially.

Overall fitness:  I went for my first run since my February 27 half marathon this week, prompted by the happy exercise endorphins and increase in strength that I've been feeling since starting the Shred.  I'm still not eating particularly well, so while I can feel my muscles developing and I can tell that I'm gaining strength, my visible muscle tone is not what it would be if I were closer to my goal weight (I'm about five pounds above it right now).  Still, I had an awesome moment yesterday when I went down for my first push-up:  I felt STRONG.  The push-up felt easy.  There were muscles in my arms that were singing with happiness that they were being used and that they could help me do what I wanted to do.  I was taken aback my my own strength and it felt great.

I'm going to wrap that moment in some pretty paper and carry it with me into level 2, since (spoiler alert) my change in numbers is not very dramatic.


Goals for Level 2:

• Use the DVD for 9 out of 10 days (all ten if possible, but no less than nine)
• Work in the five-pound weights as soon as I feel that the three pounders are too easy
• Go for two runs
• Stick to my Weight Watchers Points+ (includes weekly and activity points)

Questions for the Shredders (answer as many as you like, or none if you prefer):

• What was the easiest part of the challenge for you during this level?  The hardest?
• Did you have any moments during Level 1 where you realized that you have made progress or built your strength?  Do tell!
• How do you fit the Shred into your day?  When/where do you do it?  What motivates you?
• What are your goals for Level 2?

Not very dramatic progress photos (NSFW?  Dunno.  Shirtless?  Does that count?) and numbers behind the jump...

30 Day Shred: Level 1

I'm so glad there are so many of us participating in the challenge!!  Hooray, shredders!  I plan to run a post every ten days as I move from one level to the next.  Of course, the 30 Day Shred is fair game for discussion any time, but I hope these leveling-up posts can be a way for us to check in to commiserate or talk progress at regular intervals.

My plan for the next 10 days:
DVD Level 1.  Three-pound weights for the first five days, five-pound weights for the second five days (if possible; play that last part by ear).

Starting measurements:
(here's a guide to taking your measurements)
Weight: 140.4 (above my goal weight)
Chest: 32.5"
Waist: 31"
Hips: 36"
Thigh: 22.25"
Arm: 12"


starting photos and notes behind the cut...

A Giveaway to Simultaneously Love and Hate

Exercise isn't always my thing.  (See, e.g., here and here).  I don't know if I'd say I'm sedentary by nature, but it is very easy for me to slip into periods of complete inactivity.  I'm talking about going from exercising four or five times a week to absolutely nothing.  I'm not sure why; I guess I just slip out of the habit and then lose my momentum.  I'm particularly prone to this behavior in the winter.

Still, the sporadically warming temperatures tell me that I don't have much more time before summer arrives, with its corresponding array of more revealing clothing and swimwear.  The warmer weather makes me feel more optimistic about moving more and getting fit, and the prospect of swimwear...well...optimistic isn't quite the right word, but you see what I'm getting at here.

For those who share my desire to tone up a bit, but who also lack motivation, let's find some motivation together!  I propose a challenge!

The 30 Day Shred was, by far, the best workout DVD I have ever used, bar none.  Here's how it works:  each DVD contains three workout levels of increasing difficulty.  You start with level one, then when you're ready move to level two, then to level three.  It's suggested that you spend ten days on each (hence, 30 days) but if you're still struggling on a level you may want to stay there longer.  Likewise, if you find a level too easy you may want to advance earlier.

What you need to do the exercises are:

• The DVD (available here for $11)
• Two hand weights (I started with three pounds, then moved up to five pounds) (available here; $12 for three pounders, $17 for five pounders)
• A mat, if you're working out on a hard surface (here's one for $11)
• Optional: a tape measure so you can keep track of your melting measurements :-)  (here for $3)

(Full disclosure: I may earn a commission from Amazon if you buy those products using those links.  That said, I love Amazon, they ship fast/free, and I own both the DVD and the Valeo weights---purchased from Amazon last year---and I love them.)

I started using this DVD around March of last year, and I LOVED IT.  What I loved most about this DVD is that it's relatively challenging, but it's just a little longer than 20 minutes so it barely takes any time out of your day.  By the time you're getting sick of exercising, you're done!  The workouts are organized in a "3-2-1" format---3 minutes strength (usually with the weights), 2 minutes cardio (mostly jumping), 1 minute abs.  It's constantly changing so you're more or less engaged the whole time.

Most of all, though, I saw RESULTS.  Like, crazy results.  Soft little me was suddenly sporting kind of a six pack, and I totally had one of those defined "v"s that you see in fit people's bikini lines.  My arms trimmed down and I had nice, unscary biceps.  I can undoubtedly say that I was in the best physical shape of my life after working with this DVD.  My running speed also improved because of my increased core strength.   I mean, look at the reviews of this DVD on Amazon.  There are over 2,300 reviews, and almost 2,200 are four or five star reviews.  Over 1,700 of those are five stars!  This is an awesome, awesome DVD.

After a week or two doing the Shred.  That muscle was NOT there before.

I fell out the habit of workout out with this DVD once school picked up, especially since my apartment is a bit small for some of the jumping.  But typing up this post has gotten me all excited to start back up again, and there's strength in numbers!

So, here's the challenge:

Let's do the 30 day shred together!

Get yourself a copy of the DVD, get some hand weights and a mat, and let's spend 30 days knocking this thing out.  We'll start on Monday, April 4 and end on Tuesday, May 3.  We'll use the DVD daily during that time.  (note: if you skip a day, just get right back on board.  "Daily" is aspirational.)  Every ten days, I'll publish a progress post (with measurements?  photos?  I dunno, TBD.).  Since a bunch of us will be doing it together, we can commiserate or support each other as the case may be!  It'll be fun!  I swear!  (True story:  I first typed "I sweat!" instead of "I swear!"  Both are facts.)

This challenge is NOT about weight loss.  The DVD also includes a menu for a 1200 calorie diet.  I DO NOT recommend following this eating plan; I never have and don't plan to.  I think 1200 calories sounds awful, especially for 30 days.  You can do this challenge well and see great results by eating the way you usually do.  You may still find that you lose a few pounds, or you might see more erratic results on the scale if you weigh yourself constantly (you are building muscle, which can cause water retention and could show as a false gain on the scale).  The tape measure adds extra encouragement since you will probably notice that your measurements shrink (waist, hips, thighs, etc.) and your clothes feel looser whether or not the scale is moving.

This challenge IS about toning up and getting stronger.  It feels great to build muscle.  You become aware of your body in a whole new way as you awaken muscle groups that normally stay inactive.  Building muscle is good for your metabolism; since an ounce of muscle burns more calories than an ounce of fat, your base metabolic level increases when you add lean muscle to your body.  Even more, making your body strong gives you a new feeling of power that will show in your every step.

And I know you're all dying to hear about the giveaway....

To motivate us even further:





I'll be giving away a copy of the DVD, one pair of three-pound hand weights, and a tape measure!  

I know, I know, I'm awesome and you're all super-DUPER excited now.  Well, stop your Beatles-tweenager screeching for just a second and I'll tell you how to enter.

This giveaway is open to official followers of the blog.  To become a follower, click the "follow" button on the right hand side of this website.  Once you're a follower, here's how to enter the giveaway:

• Leave a comment on this post telling me that you are a follower.
• For an extra entry, include a link to this post on your blog/twitter/facebook and post a comment with a link to the entry/tweet/status.

That's it!  You can enter until midnight on March 23 and I'll use a random number generator to select a winner.  The winner will be announced on Thursday, March 24!

GET PUMPED!