Soldier, Climber, Patriot
This past week Eric Cowin acted as our official push up challenge judge and inspired us all.
At age 26 he hiked the Grand Canyon.
At age 27 he climbed to the top of 14,411 foot Mt. Rainier.
Eric makes no excuses and has no regrets.
(above; Eric Cowin at 3 miles into Bright Angel Trail, South Rim, Grand Canyon, Arizona and on Mt. Rainier.)
Yerkes Dodson Law 1908; Stress vs. Performance
The Yerkes-Dodson Law (Stress vs. Performance) was established in 1908, yet most organizations don’t know about it or if they do, they don’t know what it means. The graph above illustrates how stress impacts performance.
The law is simple:
Low Stress = Low Performance
Medium Stress = Very High Performance
High Stress = Very Low Performance
The Iron90 Workplace Wellness Program engages each person on a personal level providing them with customized tools, information and a personalized meal and fitness plan to reduce daily stress.
Stress reduction is achieved via;
Iron90 is the only wellness company in the marketplace that combines a comprehensive stress management system with a customized weight loss program to treat the underlying cause of weight gain.
Wendy Sheds 83 Lbs on Iron90
The profile above is from SWEAT Magazine, January 2008. Wendy Seaman Shed 83 Lbs. on her Iron90 System. Four years later Wendy’s Iron90 system has helped her to keep the weight off and inspired her to make a few more life changes!
CLICK LINK BELOW FOR THE STORY:
http://skinnyscoopers.com/index.php/scooper-stars/542-wendy-lost-80-pounds-and-half-her-body-fat
Program: Iron90 Personal Makeover System; Customized Heart Rate Zone Training + Meal Plan
Duration: 180 Days
Results: -62.50 Lbs.
Enjoyed Most: “The heart rate monitor calorie burn function and knowing that I making progress with each Iron90 training session.”
Everyone knows that heart rate training is important because there is a heart rate monitor built into all the cardiovascular equipment at every gym. Lance Armstrong does it, marathon runners do it. However there are very few who know how to use heart rate zone training to achieve weight loss or to overcome the limits of human biology and become like Mark Allen, a six time Ironman World Champion.
“During my 15 years of racing in the sport of triathlons I searched for those few golden tools that would allow me to maximize my training time and come up with the race results I envisioned. At the top of that list was heart rate training. It was and still is the single most potent tool an endurance athlete can use to set the intensity levels of workouts in a way that will allow for long-term athletic performance.”
The Body’s 3 Energy Zones: Aerobic, Endurance, Anaerobic
There are essentially three energy zones in the body. Two of these three zones; the Aerobic and Endurance Zone use mainly fat as fuel. The third uses carbohydrates in the form of glycogen, protein and ATP as fuel. Below is an outline of how Heart Rate Zone training works and how to apply it in your life.
I. Aerobic Heart Rate Zone: Training your aerobic zone is what separates the lean and super fit from those who throw in a random spin class followed by a seat in front of the refrigerator consuming back all the calories they just burned off. They never seem to shed any fat or make any fitness improvements.
The Aerobic “With Oxygen” Heart Rate Zone is the most important training zone. It is the foundation of both overall health and powerful cardiovascular fitness. Failing to train this zone first is akin to building a house from the roof down and never pouring the foundation.
What Happens in the Aerobic Zone:
Training in the Aerobic Zone, your body works at a pace that mobilizes huge amounts of fat into the blood stream to be burned as fuel. Yes, this is the Fat Burn Zone. What’s counterintuitive about the Aerobic Zone is that you enter it at a VERY LOW heart rate (about 75% of MHR). A good way to know if you are in the Aerobic Zone is to talk while exercising. If you have to stop the chatter to catch your breath, you have exceeded the Fat Burn or Aerobic Zone and should slow down. This is the reason why you hear experts say that walking burns more fat than running.
In many “Aerobic” classes the instructor is screaming at the class to work harder so that your heart rate becomes Anaerobic or “Without Oxygen”. Thus, fat is no longer the main fuel source and the risk of injury increases without the reward of burning fat or gaining cardiovascular benefits. You would not go into a gym to squat 500 lbs. on day 1 so why would anyone want to do this to their heart. Aerobic Zone Training allows your body to align all the various bodily systems; muscle, skeletal, circulatory and connective tissue to building capacity in unison and at an optimal pace set by your own heart. Training in this manner dramatically reduced the risk of injury.
“When I first started my Iron90 Heart Rate Training System my heart rate would spike without much effort. After 3 weeks of Aerobic Zone Training I was riding faster and my heart rate was not going up. Within 180 days, I was riding as fast as my legs would go and I was not even winded.”
Nichole Obman, Iron90 Client
-60 Lbs. in 6 Month
Aerobic Zone Training Summary:
Who: Everyone!
When: At the start of any training plan for at least 90 days OR everyday if you want to strengthen the most important muscle in your body; The Heart
How Much: As much as 50% of overall training should be in the Aerobic Zone
How Long: These are long slow efforts working up to 60+ minutes 4 to 5 times a week
Effort Level: EASY; Theses efforts are done at a heart rate of 60 to 75% of maximum heart rate (MHR)
Objective: Aerobic Zone training is done to promote two main adaptations;
1. To improve the body’s ability to burn fat as a source of energy, and
2. To improve the body’s ability to remove waste products (lactic acid) and bring oxygen and fuel to cells.
Results: Faster and stronger at a lower heart rate.
Greatest Challenge: Going Slow
Best Part: Beating people 25 years younger than you up the hill!
How to apply it to your life: Walk 30 minutes at lunch while talking with a friend
II. Endurance Heart Rate Training Zone
Think of Endurance Zone Training as the new level built on top of the Aerobic Zone. The purpose of this training zone is to expand your body’s ability to use fat as fuel before it switches over to glycogen (carbohydrates are converted to sugar).
What Happens in the Endurance Zone:
The fuel blend in the Endurance Zone is now a mix of both fat and glycogen (vs. mainly fat it the Aerobic Zone). The Endurance Zone is the edge of where the body can still put out maximum efforts without excessive build up of Lactic Acid. Too much Lactic Acid in the muscle creates the “burning” sensation that will only subside by decreasing effort. This zone is often also referred to as Anaerobic Threshold.
Endurance Zone Training Summary:
Who: Those who have built an Aerobic base
When: As part of a daily training plan.
How Much: As much as 25% of overall training should be in the Endurance Zone
How Long: Moderately challenging efforts working up to 60+ minutes 2 to 4 times a week
Effort Level: MODERATE/DIFFICULT; Theses efforts are done at a heart rate of 75 to 85% of maximum heart rate (MHR)
Objective: Endurance Zone training is done to promote two main adaptations;
1. Improve the body’s ability to use oxygen (i.e. to increase VO2 maximum).
2. Increase the number and size of blood capillaries.
Results: Faster and stronger at lower heart rate.
Greatest Challenge: Keeping your Heart Rate at 80% of MHR for 60 minutes
Best Part: Evidence that all your Aerobic Zone Training paid off.
How to apply it to your life: Walk 1 minute, jog 1 minute, repeat
III. Anaerobic Heart Rate Zone Training :
This is the last level of your cardiovascular powerhouse. This arduous training resides at the top of the heart rate rage from 86% to 95% of MHR (i.e Painful!) Anaerobic Zone training consists of both short and long intense intervals where the body is challenged to carry and deliver oxygen to muscle cells for intense periods as lactic acid builds up.
What Happens in the Anaerobic Zone:
Intervals will build up your heart rate to near its maximum thus the pain. This type of training is designed to improve the body’s ability to work at levels of intensity where oxygen cannot be delivered to muscle cells fast enough. The cells will use fuel stored within them called ATP. This causes lactic acid to build up and begins to fatigue muscle. Research suggests that in order to push mitochondrial densities and size to their maximum it’s important to include 15 to 20 hard second intervals into a regular training program. This will gradually increase oxygen utilization so that you can go even faster at a lower heart rate.
Anaerobic Zone Training Summary:
Who: Those who have built a solid aerobic and endurance base
When: Twice a week as part of an ongoing program;
One day of 4-6 very hard intervals of 15 seconds each with 1-3 minutes of recovery in between.
One day of 2-4 longer intervals of 2-10 minutes each with 1-3 minutes of recovery in between.
How Much: At much as 25% of overall training should be in the Anaerobic Zone
How Long: These are very hard efforts of 15 seconds to 10 minutes
Effort Level: VERY DIFFICULT; Theses efforts are done at a heart rate of 85% to 95% of maximum heart rate (MHR)
Objective: Anaerobic Zone training is done to increase the body’s ability to utilize oxygen more efficiently
Results: Very fast and fit
Greatest Challenge: Intervals are painful
Best Part: The second the interval ends
How to apply it to your life: Walk, jog, hike or cycle up stairs, hills or another incline.
We strongly recommend that anyone engaged in a fitness program use a heart rate monitor with a calorie burn function similar to the one included in every Iron90 Program. Heart Rate Zone Training has been proven effective by over 30 years of research and results. It is a fundamental tenant of the Iron90 System, our clients use it to defy the limit of their own biology to increase their overall fitness and shed unwanted pounds. Please contact us for more information on our programs or our proven method of heart rate zone training for weight loss. It’s important to consult your physician before starting any fitness training program.
About the Author; Robert is a recognized Heart Rate Training Expert specializing in weight loss and cardiovascular strength improvement. He is the founder of Ironbody Lifestyle Fitness™, LLC and the Heart Rate Training Institute. He is a regular health and wellness media contributor and has been featured on AZ-3TV, FOX News, NPR and Forbes.com. Robert applied his heart rate training expertise to solve what many dieters describe as the “Weight Loss Guessing Game” by creating the revolutionary personal “fitness math” at the heart of the Iron90 Workplace Wellness System. He designed this formula to offer individuals a guaranteed, scientific approach for establishing permanent weight loss and lifelong fitness. The Iron90 heart rate training method has delivered lasting results to 1,000′s of clients worldwide. Robert has tested and proven his heart rate zone training principals in 100′s of endurance events from multiple Ironman Triathlon finishes to hiking over 480 miles in the Grand Canyon. Robert is an active volunteer for Wounded Wear, Camp Patriot and Sentinels of Freedom, three non-profit organizations that empower wounded service members and their families. Robert is the lead trainer for the Camp Patriot’s Summit Challenge Team of wounded service members. Each year the team takes on one of North America’s most challenging climbs to the summit of 14,411 foot Mt. Rainier. Robert resides in Phoenix, Arizona with his wife and two children.
Annalynne McCord uses emWave
Iron90 Workplace Wellness has joined with HeartMath to deliver stress relief and weight loss. Iron90 is the only workplace wellness program that provides employees with a customized weight loss plan and an objective stress management system.
The Journal of Epidemiology states that stress as well as anxiety and depression were associated with weight gain among men and women with higher body mass indexes. Awareness of these associations may enable clinicians to help their overweight and obese patients avoid gaining further weight during stressful periods.
“Stress reduction may also be an important component of weight-loss interventions in worksites and in clinical and public health programs.”
The emWave Stress Relief System and the tools and techniques of the HeartMath system are based on over 15 years of scientific research on the psychophysiology of stress, emotions, and the interactions between the heart and brain.
The Heart–Brain Connection
Most of us have been taught in school that the heart is constantly responding to “orders” sent by the brain in the form of neural signals. However, it is not as commonly known that the heart actually sends more signals to the brain than the brain sends to the heart! Moreover, these heart signals have a significant effect on brain function—influencing emotional processing as well as higher cognitive faculties such as attention, perception, memory, and problem-solving. In other words, not only does the heart respond to the brain, but the brain continuously responds to the heart.
The effect of heart activity on brain function has been researched extensively over about the past 40 years. Earlier research mainly examined the effects of heart activity occurring on a very short time scale—over several consecutive heartbeats at maximum. Scientists at the Institute of HeartMath have extended this body of scientific research by looking at how larger-scale patterns of heart activity affect the brain’s functioning. Lean more: CLICK HERE
The following chart is offered by Heart Zones. It provides a lucid picture of how Heart Rate Zone training works to burn fat, glycogen and protein. CLICK ON THE CHART TO MAKE LARGER:
Locate your maximum heart rate at the top of the chart. Maximum heart rate can be determined by subtracting 220- your age = MHR
(EXAMPLE: 220 – 20 = 200 MHR)
scroll down the column with your MHR at the top. You will see that your heart rate is divided into 5 zones. You will notice at the lower ends of your heart rate zones you burn more fat and as you increase your effort you burn more glycogen (carbs) or the available sugar in your stomach and muscles.
Top 1o of 190; 30 Second Push up Test
November 14, 2011
| Company | Team | Name | Push ups | Rank |
| afrhomeloans.com | Red Devils | Odin | 80 | 1 OF 190 |
| afrhomeloans.com | Red Devils | Damian | 75 | 2 OF 190 |
| afrhomeloans.com | Ryan | 59 | 3 OF 190 | |
| afrhomeloans.com | Red Devils | Eric | 57 | 4 OF 190 |
| AWARCH.com | Del Monte ‘ Python’s | Justin | 56 | 5 OF 190 |
| afrhomeloans.com | Ross | 50 | 6 OF 190 | |
| Hotel Valley Ho | Fred | 49 | 7 OF 190 | |
| Hotel Valley Ho | Chippendolls | Josh | 49 | 7 OF 190 |
| PCA Skin | DC Dominators | Mark | 48 | 8 OF 190 |
| afrhomeloans.com | AJ | 46 | 9 OF 190 | |
| afrhomeloans.com | Matt | 46 | 9 OF 190 | |
| PCA Skin | Brad | 45 | 10 OF 190 |
President’s Wellness Challenge: 1 Mile Test
Challenge: Complete 1 mile as fast as possible without exceeding the Target Heart Rate (HR).
Test: Cardiovascular efficacy, power and strength
Top Finishers:
| Assessment 1 of 6 | Nov. 14, 2011 | |||||
| Company | Team | Name | Time | Target HR |
Actual HR |
Rank |
| Hotel Valley Ho | Team: #2 TBD | Jeremy | 8:16 | 152 | 148 | 1 OF 190 |
| JFCSAZ.org | 1 Step @ A Time | Jenee | 8:25 | 155 | 151 | 2 OF 190 |
| NLETS.org | Total Mayhem | Garrett | 10:31 | 151 | 146 | 3 OF 190 |
| afrhomeloans.com | Red Devils | Damian | 10:31 | 150 | 150 | 4 OF 190 |
| AWARCH.com | DelMonte Python’s | Justin | 10:40 | 156 | 156 | 5 OF 190 |
| PCA Skin | Team: #3 TBD | Lacey | 11:24 | 155 | 142 | 6 OF 190 |
“The Test”: Growing Older, Fitter, Leaner, Stronger & Faster
Each year six million people visit Grand Canyon National Park yet less than 1% of these people ever venture past the top rail. Most look over the edge, take some photos and say; “One day I would love to hike down there”, for newly transformed Heather Thornton, 37 and Maggie Fitzgerald, 58 their “One Day” had arrived. It was time to test a theory; did their Iron90 training program that made them leaner also make them fitter, faster and stronger as they grew older? Could this new program really turn back the clock?
The test would come in the form of a hike from the top of the South Rim all the way to Plateau Point and back, 13 miles round trip (see Red X). The Grand Canyon is as beautiful as she is dangerous, she is a serial killer. Each year she lore’s her victims in with her beauty then strikes. There are more than 600 documented deaths in the canyon, the causes range from falls to heart attacks to heat stroke to murder. Maggie and Heather’s trip actually began 6 months prior with a workplace weight loss challenge. They and 45 of their colleagues assembled in 5 teams with an objective of shedding as much weight as possible in 180 days. Each participant was provided a customized Iron90 online exercise and meal plan synchronized with heart rate monitor. The Iron90 system is the perfect training plan for a Grand Canyon hike, it uses ones own body weight as resistance to build muscle and peak cardiovascular fitness while at the same time shedding body fat and total pounds.
Heather earned a trip to Hawaii for eliminating the greatest percentage of her of her total body weight, over 26% just over 41 pounds in 6 months. Maggie came in third place out of 47 people shedding near 50 lbs. and 24% of her total body weight.
We arrived at the South Rim of the Grand Canyon a few hours after sunrise and hiked down Bright Angel Trail to the 1.5 mile rest stop while stopping every few hundred yards to take in the view. The temperature was a dry 86 degrees still comfortable enough for a down hill hike shaded by the canyon walls. We continued to travel down the steepest part of the canyon to the 3 mile rest stop. This is where its gets serious, the Grand Canyon is an inverted mountain and hiking down is the easy part we would soon need to return climbing uphill. Each step upward is a gain in elevation rising into oxygen depleted air making it difficult to breathe, combined with a steep incline and punishing heat. It’s equivalent to running on a step mill in a closet for 6 hours strait. As we approached Indian Gardens, an oasis located about midway between the South Rim and Colorado River near a vertical mile below the Rim, I was reminded of what happened in early July 2004, to another hiker, Margaret Bradley, 24, and her companion on a hike from the South Rim.
The 115-pound Margaret Bradley ran the 2003 Chicago marathon in 2:58:52 and just a few months before her Grand Canyon hike she led the Greater Boston Track Club women’s team to victory in the 2004 Boston marathon with a time of 3:04:54, finishing as the 31st woman, a solid performance in temperatures well over 80 degrees. Margaret was aiming to qualify for the 2008 Olympic marathon trials and was in excellent physical condition. Margaret and her hiking companion had five quarts of water between them but ran out sometime during mid-afternoon. At that point, Margaret and her friend decided to separate. She attempted to make it down to Phantom Ranch to reach water and assistance; her companion spent the night in the canyon suffering from dehydration and exhaustion. He managed to hike back to the South Rim later the next day. Margaret however, was reported missing. Searchers located her body near the Colorado River, laying on her pack in fetal position, a thousand feet off the trail. The medical examiner determined her caused of death was dehydration due to heat exposure. A cautionary tale and more proof that the Grand Canyon is a very serious challenge, the slightest injury or misjudge can prove deadly to even the fittest and most experienced athletes.
Heather and Maggie arrived at Indian Gardens about noon for a quick lunch and a hurried dash across the 1.5 mils stretch of desert to Plateau Point. The temperature at the “Point” was 106 degrees more than hot enough to crush the fittest athlete. As Heather and Maggie began the 6.5 mile uphill hike they quickly realized how much their Iron90 training system paid off. Amazingly, Heather and Maggie “floated” up and out one of the most challenging and deadly canyon on the planet in the 100+ degree heat past the wreckage of dozens of other hikers. In only six months Maggie and Heather applied the powerful Iron90 science to shed a combined total of 91 pounds and conquer one of the greatest physical tests on the planet.
Over their previous six months of training Heather and Maggie’s bodies created billions of new, huge mitochondria that swelled each cell into powerful energy converters. Mitochondria are tiny engines within each cell that use oxygen to convert fat and sugar (i.e. fuel) into energy. As Heather and Maggie hiked up the Grand Canyon gaining altitude with each step, the air contained less and less oxygen, it was then that every cell in their body responded. Shortness of breath occurs when the body is not receiving the amount of oxygen required to meet its energy needs. Heather’s and Maggie’s bodies compensated for the oxygen starved air by increasing the efficiency of its oxygen utilization. This is actually more effective than providing additional oxygen. Heather and Maggie ascended passing other younger hikers desperate the catch their breaths. They both reached the top of the South Rim climbing the 3,000 foot ladder covering a total of thirteen miles with no problems. The test was complete, scattered hikers many of them in their teens littered the uphill trail providing evidence that their Iron90 system worked to turn back the clock. Heather, Maggie and their Iron90 workplace colleagues grew older, fitter, leaner, stronger and faster. This is proof that age does not determine your health, fitness level or capacity to grow stronger, leaner and more powerful everyday.
ACHIEVED
TEAM AND COMPANY GOAL: To achieve an average body composition (BMI + Body Fat %) in the healthy/normal range as defined by the CDC & NIH.
How to determine your BMI:
ONLINE BMI CALCULATOR:
http://www.nhlbisupport.com/bmi/bmicalc.htm
How to determine your Body Fat %:
ONLINE BODY FAT % CALCULATOR:
http://www.iron90.com/bodyfatcal.php?page_id=55
The Ultimate Challenge will consists of 400 completed repetitions of 4 different exercises in the fastest possible time. The exercises to be completed are:
The Ultimate Challenge will take place at your respective workplaces.
The Rules:
Team strategy plays a critical role in this challenge as ALL 4 TEAM MEMBERS can work together to complete the 100 repetitions required of each exercise by dividing the 100 reps among the group. Thus, team member #1 could do 25 reps and STOP. As soon as team member #1 stops then team member #2 would start on repetition 26 and so on until the team has completed 100 reps of each of the 4 exercises.
President’s Challenge
Swim Challenge Results:
| Place | Name | Company | Time |
| 1 | Bonnie Locke | NLETS | 31:58:00 |
| 2 | Lynn Arrington | AWARCH.com | 33:46:00 |
| 3 | Chad Burgueno | AFR | 38:26:11 |
| 4 | Wendy Phelps | JFCS | 1:47:00 |
| 5 | PCA Skin | No time | |
| 6 | Hotel Valley Ho | No time |
Revised Schedule:
March & April 2012
March 19-23: 30 Minute Heart Rate Zone Walk and/or Crucible Fitness Session
March 26-30: Final Assessment: Body Fat%, Total Weight, Etc., 1 Mile Test, Plank & Push-ups
April: 2-6: The Ultimate Challenge*
April: 9-13: Awards (Awards program will be held at your workplace)
The Ultimate Challenge will consists of 400 completed repetitions of 4 different exercises in the fastest possible time. The exercises to be completed are:
The Ultimate Challenge will take place at your respective workplaces.
The Rules:
Team strategy plays a critical role in this challenge as ALL 4 TEAM MEMBERS can work together to complete the 100 repetitions required of each exercise by dividing the 100 reps among the group. Thus, team member #1 could do 25 reps and STOP. As soon as team member #1 stops then team member #2 would start on repetition 26 and so on until the team has completed 100 reps of each of the 4 exercises.
| Date: 11-29-11 | Week 1 | 1 Minute | Week 2 | 1 Minute | Total |
| Company/Team | Name | Total Push ups | Name | Total Push ups | |
| AFR/Red Devils | Odin | 83 | Kim | 59 | 142 |
| AFR/No Name | Ryan | 38 | Matt | 50 | 88 |
| AFR/No Name Team #3 | AJ | 46 | David | 26 | 72 |
| NLETS/Total Mayhem | Garrett | 44 | Jay | 23 | 67 |
| NLETS/Mayhem | Art | 50 | Keith | 24 | 74 |
| JFCS/Be Vanquished | Jody | 55 | Krista | 50 | 105 |
| JFCS/Weapons of Mass Reducn’ | Frank | 52 | Martha | 48 | 100 |
| JFCS/Mission Slimpossible | Kim | 31 | Yolanda | 40 | 71 |
| JFCS/Waistin’ Away in Fitnessvl | Teresa | 32 | Valerie N. | 30 | 62 |
| JFCS/Skinny Up | Chelsea | 36 | MELISSA© | 33 | 69 |
| JFCS/Budunka’s | Elaine | 29 | Trish | 32 | 61 |
| JFCS/Waist Managers | Jeffrey | 52 | |||
| JFCS/1 step @ A Time | Robert | 49 | |||
| Hotel Valley Ho/Team #2 | Fred | 64 | Andrew | 55 | 119 |
| Hotel Valley Ho/Chippendolls | Josh | 70 | Jared | 31 | 101 |
| PCA Skin/The Eliminators | Lacy | 42 | Sharika | 32 | 74 |
| PCA Skin/Donuts | Brad | 65 | Lindsey | 53 | 118 |
| PCA Skin/The Dominators | Austin | 37 | |||
| AWARCH/Del’ Monte Pythons | Atavan | 52 | |||
| AWARCH/WE-B-PHAT | Eileen | 59 |
Week 8: Top 10 Total Weight Loss
| Name | Team | % Loss | Lbs. Loss/Rank |
| Mike | WE-B-PHAT | 7.74% | 24/1 |
| Howard | Mayhem | 7.99% | 23/2 |
| Lucia | Dominators | 7.64% | 15.4/3 |
| Lynn© | WE-B-PHAT | 6.58% | 12.7/4 |
| John | Total Mayhem | 4.85% | 12.6/5 |
| Matt | Mayhem | 2.50% | 11/6 |
| Bebe | 1 Step @ a Time | 5.52% | 10/7 |
| Kala | Chippendolls | 4.97% | 9/8 |
| Michael | Del Monte ‘ Python’s | 2.79% | 9/8 |
| Tim | WE-B-PHAT | 3.53% | 9/8 |
| HEATHER R. | Skinny Up | 3.57% | 8.4/9 |
| Cassandra | Dominators | 5.40% | 8/10 |
| Michael | Valley Ho Team #2 | 4.32% | 8/10 |
| NLETS | |||||
| Week #1 | Name | Company | Team | % Loss | Rank |
| Week 1: 10-17 to 10-23 | Randy | NLETS | Total Mayhem | 1.48% | 1 |
| Week 1: 10-17 to 10-23 | Art | NLETS | Mayhem | -0.38% | 2 |
| Week #2 | Name | Company | Team | % Loss | Rank |
| Week 2: 10-24 to 10-30 | Tony | NLETS | Total Mayhem | 0.00% | 2 |
| Week 2: 10-24 to 10-30 | Howard | NLETS | Mayhem | 4.31% | 1 |
| Week #3 | Name | Company | Team | % Loss | Rank |
| Week 3: 10-31 to 11-6 | John D | NLETS | Total Mayhem | 3.46% | 1 |
| Week 3: 10-31 to 11-6 | Dustin | NLETS | Mayhem | 1.97% | 2 |
| Week #4 | Name | Company | Team | % Loss | Rank |
| Week: 11-7 to 11-13 | Cris | NLETS | Total Mayhem | 3.33% | 1 |
| Week: 11-7 to 11-13 | Matt | NLETS | Mayhem | 1.82% | 2 |
| Place | Team | Total % Loss |
| 1st Place | Total Mayhem | 8.28% |
| 2nd Place | Mayhem | 7.71% |
| Team Weight Loss Challenge | |||||
| Alliance Financial Resources | |||||
| Week #1 | Name | Company | Team | % Loss | Rank |
| Week: 10-17 to 10-23 | AJ | AFR | Team ? | 1.50% | 1 |
| Week: 10-17 to 10-23 | Shelly | AFR | Team ? | 0.93% | 3 |
| Week: 10-17 to 10-23 | Kimberly | AFR | Red Devils | 1.08% | 2 |
| Week #2 | Name | Company | Team | % Loss | Rank |
| Week: 10-24 to 10-30 | Jeanne | AFR | Team ? | -0.65% | 3 |
| Week: 10-24 to 10-30 | Ryan | AFR | Team ? | 1.27% | 1 |
| Week: 10-24 to 10-30 | Carlos | AFR | Red Devils | 0.71% | 2 |
| Week #3 | Name | Company | Team | % Loss | Rank |
| Week: 10-31 to 11-6 | David K | AFR | Team ? | 4.31% | 1 |
| Week: 10-31 to 11-6 | Cindy | AFR | Team ? | 2.30% | 3 |
| Week: 10-31 to 11-6 | Colleen | AFR | Red Devils | 2.73% | 2 |
| Week #4 | Name | Company | Team | % Loss | Rank |
| Week: 11-7 to 11-13 | Josh | AFR | Team ? | 0.00% | 3 |
| Week: 11-7 to 11-13 | David F | AFR | Team ? | 0.43% | 2 |
| Week: 11-7 to 11-13 | Kimberly | AFR | Red Devils | 0.97% | 1 |
| Place | Team | Total % Loss |
| 1st Place | Red Devils | 5.48% |
| 2nd Place | Team #3 | 5.17% |
| 3rd Place | Team #2 | 4.94% |
December 2, 2011: Fastest 1 Mile @ or below 80% MHR
| Company | Team | Name | 1 Mile Time | Target HR | Actual HR | Rank |
| Hotel Valley Ho | Chippendolls | Jeremy | 7:21 | 153 | 153 | 1 |
| afrhomeloans.com | Red Devils | *Chad | 7:24 | 146 | 146 | 3 |
| AWARCH.com | WE-B-PHAT | Sheila | 7:28 | 145 | 143 | 2 |
| NLETS.org | Total Mayhem | *Garrett | 8:24 | 151 | 151 | 4 |
| PCA Skin | DC Dominators | *Mark | 10:12 | 150 | 146 | 5 |
| JFCSAZ.org | 1 Step @ A Time | *Jenee | 10:55 | 155 | 155 | 6 |
| *Re-Run |
Comparison: November 2, 2011
| Company | Team | Name | 1 Mile Time | Target HR | Actual HR | CV Increase |
| Hotel Valley Ho | Chippendolls | Jeremy | 8:16 | 152 | 148 | 1:35 |
| afrhomeloans.com | Red Devils | *Chad | 9:43 | 146 | 149 | 2:19 |
| AWARCH.com | WE-B-PHAT | Sheila | 14:52 | 155 | 156 | 7:24 |
| NLETS.org | Total Mayhem | *Garrett | 10:31 | 151 | 146 | 2:07 |
| PCA Skin | DC Dominators | *Mark | 12:08 | 150 | 149 | 1:56 |
| JFCSAZ.org | 1 Step @ A Time | *Jenee | 8:25 | 155 | 151 | -2:30 |
Summary:
You have proven that smarter vs. harder training works!
You are older, faster, leaner and stronger.
Please note the Comparison from the previous month. In only a month you have become power cardiovascular machines!
Method:
220 – your age x .80 = 80% 0f your Max Heart Rate
Complete 1 mile as fast as possible without exceeding an average HR equal to or less than your 80% MHR.
Re-Run:
Chad, Garrett, Mark and Jenee did not complete the course within their target heart rate range. All four were offered a re-run and did complete the course within their target ranges. Shelia completed the course on her first attempt in her target range, as she was not offered a re-run, Shelia’s time was recorded as the 2nd fastest.
The Winner(s):
All of you are winners.
Jeremy, the first place finisher, is an exceptional athlete. His race resume includes multiple 50 mile and ultra races of 100 miles and more (See Link below).
http://athlinks.com/racer/results/105037535
It is an honor for me to serve all of you, your teammates and your organizations.
Thank you for your commitment!
Great work!
Robert