Tonya Pye
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Add your run data the day of each run.
MY (TONYA) PHASE 1 RUNS [12/31/17 – 01/20/18]
THE 40-MINUTE 20 x 30:90 RW WORKOUT
(1) 01/01/18: 0.00 Miles in 40:00 (Pace 00:00)
(2) 01/03/18: 0.00 Miles in 40:00 (Pace 00:00)
(3) 01/08/18: 0.00 Miles in 40:00 (Pace 00:00)
(4) 01/10/18: 0.00 Miles in 40:00 (Pace 00:00)
(5) 01/15/18: 0.00 Miles in 40:00 (Pace 00:00)
(6) 01/17/18: 0.00 Miles in 40:00 (Pace 00:00)
CHALLENGE RUNS
01/04/18: 1.0 Mile in 00:00
01/11/18: 3.1 Miles in 00:00 (PACE 00:00)
01/18/18: 3.1 Miles in 00:00 (RACE 00:00)
ENDURANCE RUNS
01/06/18: 03.10 Miles in 0:00:00 (Pace 00:00)
01/13/18: 04.00 Miles in 0:00:00 (Pace 00:00)
01/20/18: 04.00 Miles in 0:00:00 (Pace 00:00)
Tonya Pye’s Lose Assignment:
You uploaded your Day 01 Weight on 01/13/2018.
This NUTRITION INFORMATION is based on a gender of Female, a height of 5 feet 4 inches, an age of 53 years old, an overall reduction in calories of 20% less than what your body needs to be fully energized as it works to help you meet or exceed your short and long-term weight management goals based on your FUTURE WEIGHT of 192 pounds.
This FUTURE WEIGHT approach enables you to use the same meals you build during this program to fuel your body even after your goal has been reached. Therefore, every meal you build can be added to a meal library and used to maintain or even lose more weight after going from 198.1 pounds on 01/07/2018 to 192 pounds during the upcoming weeks.
Tonya Pye’s Nutrition Refueling Instructions
* We will use The 2 x 4 – 12 Nutrition Refueling Strategy where you consume 2 equally balanced meals between the hours of 4:00 PM and 12:00 AM with 16 hours of Daily (16:8) Intermittent Fasting where there is a 16 hours window for no eating then an 8 hour window for eating.Since you are here to lose fat, weight and inches, DROP 50% of your meals on Tuesdays & Fridays of each week.
NOTE: You will consume 100% of the fuel your body needs on Sundays, Mondays, Wednesdays, Thursdays and Saturdays. You will consume 50% of the fuel your body needs for the day on Tuesdays & Fridays.
Tonya Pye’s Physical Energy Needs
* Basil Metabolic Rate (Energy Needs without Exercise) = 1,568.4 calories [Confirm your Future (Goal) Weight BMR]
* Energy Needed to Maintain (BMR + Exercise) = 1,882 calories
* Weight Loss Caloric Needs (Used to Calculate Your Meals) = 1,506 calories
Tonya Pye’s Nutrition Numbers for Each of the 2 Meals
(P 64g; C 62g; F 28g)
* 64 grams of Protein
* 62 grams of Carbohydrates
* 28 grams of Fats
* 753 calories per meal
MY GOAL IS TO IMPROVE THE FOODS I LOVE TO EAT AND THE BEVERAGES I LOVE TO DRINK.
I, Tonya Pye, completed the Day 01 Weight check and receive this information as a results of doing so. I will work to go from 198.1 pounds on 01/07/2018 to meet or beat my goal weight of 192 pounds by Day 21 on 01/27/2018.
(A) MY COMMITMENT STATEMENTS
(1) I will work to meet/beat my Weight Targets on or before each of the listed dates.
(2) I will give 100% Energy (Work) & 100% Effort (Determination) to do the WORK on purpose.
(3) I will work to ALWAYS work to know WHERE I am, WHERE I’m going, WHAT I need to do and WHEN I must have it done!
(4) I will FOCUS on doing the WORK with nutrition, exercise, rest, sleep and stress management so I can INTENTIONALLY meet and even beat my Weight Targets on purpose and with the purpose of improving my life, health and wellness during the moments of this camp.
(5) By Working on Purpose and with Focus and by Giving 100% Energy & 100% Effort, I will intentionally get the most from my BSFC moments so I can EARN my short & long-term results in addition to being 192 pounds or less by Day 21 on 01/27/2018.
(6) I will do this for me because I can.
________________________________________
(B) MY #C2M2018 WEIGHT TARGETS
* 01/07/18 (00) DAY 01 – 198.1 – Start of Program
* 01/10/18 (01) DAY 04 – 197.1
* 01/13/18 (02) DAY 07 – 196.1
* 01/17/18 (03) DAY 11 – 195.1
* 01/20/18 (04) DAY 14 – 194.1
* 01/24/18 (05) DAY 18 – 193.1
* 01/27/18 (06) DAY 21 – 192.1 – End of Program
1/11 40:00 3.1 Challenge
Completed 3.1 mi 42:59
Splits per Nike App
1mi 14:54
2mi 13:28
3 mi 13:12
1/13 4 miles easy run/w
Treadmill run this evening planet fitness
Have a pic.
56:16 4 miles using R/W 30:90
I’m working to find solutions to archive and to gather your run data. For now, this is the approach. Do you remember how we used to upload and receive emails from the uploads. That may be what we will do in the near future.
I noticed that amount of time that I spend moving it is getting easier. Initially it felt like a ton of bricks all over.
This is great new. Keep doing the work and you will make progress and improve even more!
Sunday January 14
Sleep 5 hours 9 min per Fitbit
Completed 26 min workout with the video.
Complete 7:30 Superman workout. It was not easy at all. Once upon a time I could get my legs to my elbow…I will again.
No run today.
Nutrition: 80 oz of water intake and 3 cups of lemon tea, ginger tea during the day. I ate dinner with my family for my brother’s birthday. I was hungry and felt like I over ate. I did not eat a second meal because I still felt full. I drank water and went to bed. The meal that was offered was Salad, Broccoli, Carrots, Lasagna made with ground turkey, garlic bread. And of course cake and ice cream. Not the best way to start but I ate everything moderately. No seconds except vegetables.
Keep doing this for you Tonya! Hope your brother had an awesome birthday. Work the WORK lady. 26 minutes on Sunday & Wednesday, 36 minutes on Monday & Thursdays, 46 minutes on Tuesdays & Fridays all in addition to the Spiderman work and your run work.
01/17/18: Are you excited Tonya Pye.
01/10/18 (01) – 000.0
01/13/18 (02) – 198.1
01/17/18 (03) – 197.4
You are down 1.3 pounds with 4 days of work. Keep up the great work. I want you to work to lose 2.4 pounds to be 195 pounds by or less by this coming Saturday 01/20/18. Do it for you and because it can be done.
It’s your TIME & your TURN! #FatBeGone.
I want you get your weight down to the following targets to make run training easier. You will be 174 pounds by May 19, 2018. Go get it sooner.
174 lbs will get you out of Obese
163 lbs will give you a 28.0 BMI
160 lbs will give you a 26.5 BMI
After this week you will have to average losing 2.05 pounds a week for 17 weeks to go from 195 or less to 160 pounds of less before May 19, 2018 which is at the end of 20 weeks for this 40 week Training program.
Will you give me your best to go from 195 this coming Saturday on 01/20/18 to being 160 pounds or less by 05/19/18? Ir so, it will happen!
Let me know if you want to do this for you. If so, I have next steps for you to do.
Sincerely,
Mario.
Tonya Pye, calculate & post where you have to be with your weight by the end of each week to get to your 160 pounds goal by 05/19/18
(03) 01/20/18 – 195.0
(04) 01/27/18 –
(05) 02/04/18 –
(06) 02/10/18 –
(07) 02/17/18 –
(08) 02/24/18 –
(09) 03/03/18 –
(10) 03/10/18 –
(11) 03/17/18 –
(12) 03/24/18 –
(13) 03/31/18 –
(14) 04/07/18 –
(15) 04/14/18 –
(16) 04/21/18 –
(17) 04/28/18 –
(18) 05/05/18 –
(19) 05/12/18 –
(20) 05/19/18 – 160.0
Could not find this link. Time to post for a few days
(03) 01/20/18 – 195.0
(04) 01/27/18 – 192.96
(05) 02/04/18 – 190.92
(06) 02/10/18 – 188.88
(07) 02/17/18 – 186.84
(08) 02/24/18 – 184.8
(09) 03/03/18 – 182.76
(10) 03/10/18 – 180.72
(11) 03/17/18 – 178.68
(12) 03/24/18 – 176.64
(13) 03/31/18 – 174.6
(14) 04/07/18 – 172.56
(15) 04/14/18 – 170.52
(16) 04/21/18 – 168.48
(17) 04/28/18 – 166.44
(18) 05/05/18 – 164.4
(19) 05/12/18 – 162.36
(20) 05/19/18 – 160.0
And YESSSS. I am excited!!!
Do it for you Tonya. Work to get there by the listed dates. Do it for you lady. The work will work so use it to make this happen for you. I’m excited for you too.
5k Challenge Jan 18 , 2018
Sleep 6 hours 39 min
Soreness 3 knee pain
Need new shoes waiting for orthotics for best fit. This will be resolved in another week.
5k Challenge 9:43 am treadmill at work.
Best last weeks 42:59 Today 41:01 I started just a little slower than planned today. My first mile was 14:59, so from that point I had to make sure I was running faster during run times and able to run longer than 30 seconds at speeds of 5.3-5.7. I also walked faster at 3.7-4.0 during recovery . I am getting used to it and looking forward to the long run Saturday morning outside.
Nutrition: 32 oz water, 16 oz tea and lemon
Meal 1 4:30 pmCobb Salad with grilled chicken and a vinegarette dressing 530 calories total F 53 C 34 P 44
Meal 2 745pm 1 c minestrone soup 100 cal F 2 C 20 P 4 and Detox 2
I will do core/abs and Superman workout before meal 2.
RUN DATA JAN 20 ASSIGNMENT
4;00 MILes startTIME 54:14 pace: 13:33 pace
2:36-3:34 pm
4.00 miles Jan 20, 2018
Start 2:36 pm time: 54:12 pace 13:33
splits
1 mi 13:57
2 mi 13:07
3 mi 13:32
4 mi 13:33
I posted Saturday night but I was tired and did not finish my reflection
The run started out very positive, I had waited most of the day because i had to babysit my youngest granddaughter. As soon as her mom’s return I drove to the track at 87th and Kedzie.
My right knee is still somewhat sore but I continued on with my workout.
The first mile was to the slowest as expected, the second I felt good and was able to push my runs a little faster. The third mile I began to feel the run and backed off a little. The last mile I continued on but lost track of time on one of the walk intervals. I was not tired and could have done one more mile.
I also listened to the training recording 2 Plus/2 Minus 1 Plan
1+ I did not feel tired after the workout.
2+ I completed the workout as prescribed.
1- I lost track of time on one walk interval
2- Knee pain kept me from running as fast as my mind thought I could.
The plan
Continue to do the exercises as prescribed.
Find exercises for my quads, hams, hips and knees
RICE after every workout.
Great work Tonya. Your stair training will help you with lower body strength training. Rest up then get ready for PHASE 2.