To begin you determine your body fat percentage. I was excited to see that my weight scale has been measuring me high. I didn't think that my body fat was as high was it was saying, but I had no other means of checking. Here is the calculation. You need a calculator with the LOG function on it.
First take the following three measurements:
neck in inches (just below your larynx)
waist in inches (at the mid point where it should be the narrowest location)
hips in inches (at the location where your buttocks protrudes the most)
height in inches
Body Fat Percentage = 163.205 X LOG(Waist + Hip - Neck) - 97.684 X LOG(height) - 78.387
Mine came in at 25% instead of the 31% that the scale has been indicating! This means that I am in the acceptable range. Less than 13 is essential fat levels for women, 14-20 is athletic levels for women, 21-24 is fit levels for women, 25 - 31 is acceptable levels for women, and 31 or higher is considered obese for women.
I am doing the 28 day challenge program for the month of August. The program is designed to begin at level 1 or 2 for the first 2 weeks and then move up to level 2 or 3. You determine which level you begin at by doing the fitness test the first day and then you do the fitness test again in two weeks to determine if you are ready to move to the next level for the last 2 weeks. To begin, there is a pre-workout stretching series that you do.
Forward Fold to Flat Back Fold
Deep Lunge Stretch
Extended Side Angle Pose
Triangle Forward Fold
Then you do the fitness test to determine which level you are at.
Sprinter sit ups
You do each exercise for 30 seconds with a 30 second rest in between each exercise. You count how many of each exercise that you can do and then you add them up. If you get between 0 and 80, you are level 1. Level 2 is between 81 and 104, level 3 is 105 or higher.
I got 65 so I am solidly in the level 1 category. This means that I will do all the workouts at the level 1 category. Sometimes this means that I do different exercises than level 2 or level 3 or it means I do less rounds.
Day 1 of the 28 day challenge - total workout time (not including fitness test and not including stretching) is 8 minutes.
20 seconds sprints
20 seconds squats
20 seconds burpees
1 minute rest
When I initially saw the workout, I thought, that doesn't seem hard and I don't believe that I will need 1 minute of rest between rounds. The book, however, indicates that you do the workouts in the prescribed fashion as it is all about keeping your body guessing so it doesn't start working at sub-optimal levels.
I can tell you that after doing the pre-workout stretches, the fitness test, the workout, and the post-workout stretches, I was tired! By the third round, I was quite grateful for the 1 minute rest and in fact felt like the timer was cheating me!
After our protein shakes, Joe, Ethan, and I ventured out for the day to see what the Prince Edward Lavender Farm was all about. We stopped on the way up and had lunch. I got an Asian Shrimp salad with carrot-ginger dressing. It was tasty. Here is a picture of it.
On our drive home we found an Alpaca Farm so we stopped to check them out. We got to pet one. They are so soft! We saw and touched the beautiful items they make out of Alpaca wool.
We decided to take the Glenora Ferry home which was a nice ride. All in all it was a lovely day doing something different with my two special guys - my husband, Joe and my son, Ethan. It was a day of our own design! It was a day of us all being Enough!