What an amazing time getting to see everyone at the 5K. You all did an incredible job and you should feel proud of your weight loss. What an honor it was to have this amazing opportunity with everyone. I want to thank His Radio, Rob Dempsey and the Greenville County YMCA for providing this journey for us. I also want to thank my trainer Misty Beacham and Tamika Pollard for your encouragement to keep pressing on. To all my Eastside RBL family, let’s keep it going and finished what we started. I am still working towards my goal to lose 40 more pounds. I just want to encourage each of you to keep going and let’s help each other. This is not the end, it’s just the beginning of a new healthy life. We must make a constant effort every day to keep using the tools we have learned during this 12-week challenge. When I started twelve weeks ago, I had trouble breathing, I had trouble sleeping, I didn’t have any energy and all my clothes felt uncomfortable. Since losing the weight I cannot tell you how much better I feel. I am sore from workouts and I have trouble with my knee but it’s a good feeling to breathe better, to sleep better and to feel comfortable in my own skin. Let’s keep it going!
Tag: strength
I can’t believe I did it!
Well, it’s almost the end. I can’t believe it’s been 12 weeks since I started this journey. Three things come to mind as I look back at the last 12 weeks: pain, frustration, and accomplishment. Pain: I remember the first day that I worked out. I barely made it a mile and was so out of breath, I thought I was going to pass out. The pain I felt the next day was horrible. I could barely make it out of bed. I have been through a lot of pain over the last 12 weeks. Frustration: This competition was not easy. It took a lot of time and effort to work out every day and that feeling you get when you thought you should have lost more weight for the effort you put in that week. There was also the frustration of injuries. Each week I pushed myself a little more. I had multiple issues with my feet, legs and worst of all my knee, which I am still dealing with. Accomplishment: I had a few goals when I started this competition, one was I was going to work out every single day, no exceptions and that I wanted to lose at least 50lbs. Finding time to work out every single day was rough but I did it, even when I went on vacation. I well surpassed my goal of 50Ibs. I honestly didn’t know if I could do it. When I started, I had so much doubt, heck every week that went by I doubted that I could make it another week. At times, even though I losing weight on a consistent basis, I wanted to quit because I didn’t think I could make it to the end. I can’t believe I make it and lost weight too.
The person that started this competition is not the same person that is ending the competition. I’ll see you at the 5k this Saturday. I will be the one limping across the finish line.
Week Eleven at HOME Workout
Do up to four rounds of these exercises in a row three times this week
- 10 x High Knees
- 10 x Butt Kicks
- 10 x Side to Side Hop
- 10 x Jumping Jacks
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 28 minute jog with no walking
- 5 min cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Week Seven at HOME Workout
Do up to three rounds of these exercises in a row three times this week
- 10 x Crunch/Crouch/Push-up/Stand
- 15 x Reverse Crunch
- 10 x Curtsy Squat on Each Leg
- 10 x Squat Holds@:30
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 5 minute jog
- 3 minute walk
- 5 minute jog
- 3 minute walk
- 5 minute jog
- 5 min cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Week Six at HOME Workout
Do up to three rounds of these exercises in a row three times this week
- 20 x Squat (right & left)
- 15 x Ab of your choice
- 10 x Push Ups
- 5 x Burpees
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 3 minute jog
- 3 minute walk
- 5 minute jog
- 3 minute walk
- 5 minute jog
- 5 min cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Week Five at HOME Workout
Do up to three rounds of these exercises in a row three times this week
- 10 x Side Lung w/Bicep Curl (right & left)
- 10 x Squat Tricep Press
- 10 x Bulgarian Split Squats w/Lat Pull
- 10 x Split Lunge w/I’s & Y’s
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 3 minute jog
- 90 second walk
- 5 minute jog
- 2 1/2 minute walk
- 3 minute jog
- 90 second walk
- 5 minute jog
- 5 min cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Week Four At HOME Workout
Do up to three rounds of these exercises in a row three times this week
- 10 x Cruches
- 10 x Up/Up Down/Down Push-Ups
- 10 x Pile’ Squats
- 10 x Feet together Squats
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 2 repetitions of the following:
- 90 second jog
- 90 second walk
- 3 minute jog
- 3 minute walk
- 5 minute cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Week Three At HOME Workout
Week Three Workout
Do up to three rounds of these exercises in a row three times this week
- Push-Up Stagger Hands
- Renegade Row
- Wood chop
- Stiff Leg Deadlift
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
Couch to 5k Run compete two times this week
- 5 minute warm up
- 2 repetitions of the following:
- 90 second jog
- 90 second walk
- 3 minute jog
- 3 minute walk
- 5 minute cool down
Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.
Made possible in part by:
Rob's Big Losers 