This is your final baseline test. I’ve included videos to assist you in each aspect of the test. If you can’t watch these before your baseline, no worries. But please, please! (that’s me yelling), watch them soon. It’s good information that will improve your performance. It’s also the extra credit.


Day 17: It’s Show Time

1. Complete your baseline. Nothing but net.
2. Extra Credit: Watch the videos.

Running tips from Scott Jurek

Pushup tips from Carl Paoli

This is not a tip. This is inspiration for your lunges. If the song doesn’t inspire you to beat your old score, her legs should.

Now, go out there and make yourself proud. I can’t wait to hear your results!


Angel · 08/16/2013 at 9:27 am

@FVR. And I’m still cheering for you!

Fvr · 08/13/2013 at 7:46 pm

I’m still plugging away! I did the first mile in 8 minutes and did the second mile in 830. I forgot I didn’t have to donut this week, but I’m so glad I did! I got to 43 push-ups on my toes and 78 jumping lunges, my best numbers yet. The videos were also helpful for technique.

Imma finish this challenge, slowly but surely! Oh, I also did the water challenge too, no prob.

Polly · 08/03/2013 at 5:58 pm

I shaved another 23 secs off my mile to 9:35. Holy smokes!

Angel · 08/03/2013 at 2:07 pm

@Nomi. I’m glad I can help.

Nomi · 08/03/2013 at 12:22 am

I appreciate all your help I can get! Got plenty of bad patterns that I’m now working to break, thanks to the challenge.

Angel · 08/02/2013 at 2:43 pm

@Emily. Good work all around!

Angel · 08/02/2013 at 2:43 pm

@Victory. BOOM!

Angel · 08/02/2013 at 2:42 pm

@Carrie. Awesome lunges. Thank you for consuming your vegetables.

Angel · 08/02/2013 at 2:42 pm

@Danielle. Great job on all fronts. You’re doing it!

Angel · 08/02/2013 at 2:42 pm

@Nomi. Yes, he is easy to watch and easy to love. I’m glad you took the time to watch.

Angel · 08/02/2013 at 2:41 pm

@Darlene. That day was a Great Day. Congratulations on your new mile time.

Angel · 08/02/2013 at 2:40 pm

@Michelle. Anytime you make corrections to an exercise, it will be harder at first. But they pay off is wonderful. Thanks for watching the video and incorporating the changes.

Angel · 08/02/2013 at 2:38 pm

@Nomi. I wasn’t even thinking of the Ethiopian food when I wrote my reply. I wasn’t trying to make any assumptions. Just trying to get you to notice bad patterns, if there are any.

Nomi · 08/02/2013 at 2:18 pm

I knew I shouldn’t have told you about that ethiopian food I had for breakfast lol! I absolutely don’t go all day without eating, but if I am busy, I may under pack, under prepare etc. . Shopping this weekend 😀 grocery list and all. I’m going to sit down and really think/plan too. Thank you for this.

Angel · 08/02/2013 at 10:34 am

@Nomi Awesome mile! Well, I think we know nutrition is the hardest for you. Don’t stress, plan. Analyze your day to see where you typically “fail”. Do you go all day without eating? Why? Are you more stressed in the day or at night? Or do you never have healthy things on hand so you eat out because you have no choice? Notice your patterns and then develop strategies to combat them. It will help. Make small, tiny adjustments. Nothing that feels like too much.

Angel · 08/02/2013 at 10:30 am

@Megan. What?!?!? Yeah, Megan. This is what I’m talking about. And yes, baselines don’t lie. And it’s positive reinforcement. The scale can be mean.

Slomo · 08/01/2013 at 10:46 pm

I did the extra credit 🙂 Carl Paoli is kind of mesmerizing. The trail running video was quite helpful, and well-explained. I gotta admit I was totally cracking up at the term “forward dumping,” though. As for Jennifer Beals – Amen.

Michelle N. · 08/01/2013 at 3:46 pm

This week’s mile was 9:43. I did 48 pushups and 76 jumping lunges. The push up tips were very helpful, but was challenging. Whew!

Megan · 08/01/2013 at 9:12 am

Did my baseline workout this am:
My mile time today was a minute and a half shorter than week
1! Also did 11 more push ups and 9 more lunges than week 1. Feeling good about my progress!
I’m goIng to keep doing the baseline workouts- what a good way to monitor how well you’re doing without involving a scale!

Darlene · 08/01/2013 at 8:22 am

Today was a Good day.

Mile Run: 11:40 best time to date
Pushups: 37 (on steps)
Lunges: 52 (slow with good form)

Watched the videos. Push up guy gave great pointers! And inspiration received. Love her legs!

Angel · 08/01/2013 at 6:00 am

@Rachel. “here we go now, this is the moment…like the ceiling can’t hold us” Great job, girlfriend.

Nomi · 07/31/2013 at 10:25 pm

Whoops. I did the extra credit. Loved the videos. I could watch that gymnast guy do push ups all day. His form is amazing.

Nomi · 07/31/2013 at 10:24 pm

Today I surprised myself. I was dreading this workout all day but I got it in and made improvements in all areas. My mile was 6:49, jumping lunges were 68, and push ups were 56. After the mile, I still had so much energy and realized I could have gone faster. For someone who believed she was physically incapable of running a sub 8 minute mile for many years, this experience was so empowering. I was beaming after I was finished and I know homeboy on the treadmill next to me thought I was cray cray. He definitely asked me if I was okay, then promptly got off and left.

I still failed at the nutrition today but I am taking steps in the right direction. I bought tons of veggies (including my first avocado) and will start tomorrow off right by making that delicious looking omelet recipe (with no cheese!).

Danielle · 07/31/2013 at 9:57 pm

I cut 6 seconds from my fastest mile and hit a 10:24 today. I ended up doing about 40 on my knee pushups and 20 regular pushups. I was pretty tired after teaching my cycle class tonight but wanted to make sure I got this workout done. My legs were somehow super warmed up though, since I got up to 90 jumping lunges. I also got in my extra credit in!

Carrie · 07/31/2013 at 9:38 pm

11:15 mile
30 regular and 15 knee push ups
64 lunges
I ate three cups of vegetables today since I failed yesterday

Victoria · 07/31/2013 at 9:26 pm

– 9:22 mile, my fastest mile time of the challenge
– 32 push ups
– 56 jumping lunges

Emily P · 07/31/2013 at 9:09 pm

Ran my mile in 8 min without the dogs, 24 push ups, 76 jump lunges. Woo hoo!

Rachel · 07/31/2013 at 7:18 pm

Ok I’m marching back from the park and I crushed the mile in 12:23 that’s 4min power walk and the rest a jog! I blame it on Mackelmore playlist. Going home to broccoli roasting. Added trick to make you work hard, get home to your hot oven. Yes I’ve been eating too much broc. I figure ill get sick of it sooner or later! 37 push up the real kind sick form. Today was a good day.

Elena · 07/31/2013 at 6:10 pm

Pushed extra hard for the final baseline.
36 good push-ups (watched the video and lead with core and not back)
89 lunges
9:50 mile (OMG I haven’t run a sub 10 mile in 10 years!)
Now guzzling water until dinner time.

Megan · 07/31/2013 at 5:20 pm

Cheated and did tmw’s workout today since its been thunderstorming all afternoon down here in sunny Florida. Push ups are getting easier! I will do the baseline workout first thing tmw am- looking forward to seeing if I can do more timed push ups than last week!

Heidi · 07/31/2013 at 2:48 pm

I had an awesome baseline workout this morning. Feeling strong :-).

badiyah · 07/31/2013 at 2:13 pm

Do you get extra points if you wear the Flashdance outfit???

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