This Friday we'll be meeting at Trish's house (for those of you who know what I am talking about). We'll meet at 9:30am. Good luck with your week!! Keep to your goal!
You can do it!!
How would having your own Health Coach be?
Just yesterday I (some what jokingly) said to my sister: How about you can just be my nutritionist and then I'll have someone to make me accountable and help me eat better.
Well.... I can't believe it didn't dawn on me, my good friend Cassie is a Health Coach for "Take Shae For Life" She told me something exciting I want to share, she said: "My dad has lost 19 pounds in 4 weeks. He is off his blood pressure medicine. I'm so excited for him because he was a walking heart attack."
Learn the science behind weight loss. Visit http://www.powerlosers.com/
Cassie is seriously the sweetest and probably the most Honest person I know, she would not be involved in something if it didn't work. So that is why I told her I'd tell you all about it because I knew I could trust her.
If it helps any of you then I'll feel EVEN better! Check out the link, or just give her a call, she'd love to talk and answer your questions!
-Sally
Learn the science behind weight loss. Visit http://www.powerlosers.com/
Cassie is seriously the sweetest and probably the most Honest person I know, she would not be involved in something if it didn't work. So that is why I told her I'd tell you all about it because I knew I could trust her.
If it helps any of you then I'll feel EVEN better! Check out the link, or just give her a call, she'd love to talk and answer your questions!
-Sally
Today....
Looking for something to do?
Scroll down to the "starting point" post and then do Challenge #1 from below!!
1 Mile... Easy as pie right?
(spoiler alert) If you missed it, I'll share one small tidbit... the very first thing they did when they got off the bus was run 1 mile on the beach! the fastest time was over 17 min. and the slowest was closer to 30, although I can't remember. Anyway, it made them realize what a serious situation they were in (especially since 2 of them were flown to the hospital)
Today I woke up and ran 1 mile! I didn't stop the whole time (yes, I have sort of been running enough to be at that point) I finished in about 13 min. I was happy and it felt great!
Ry and I decided that we'd try not to fast forward through the commercials, and that instead we'd exercise!! I'll let you know how that goes! Beats the alternative, eating unhealthy snacks and watching it from 10pm-11:30.
Running Tip: Plan your route! I didn't ever really plan it before and I always felt like I'd hit a wall!! I was not even thinking about all the small inclines.
So...Plan to run first up hill (hopefully it's not a huge incline) and then, half way through, either turn around, or plan it out so that the last half you are running down (even if it's a minuscule incline you'll feel like it helps!!)
Good luck!!!
Starting Fresh!!
Ok, below this post are the challenges that I was doing and totally puttered out on quite a few months ago, I didn't want to take it off in case you want to do any of the challenges.
Istill may post a few challenges from time to time.
A group of friends just met this morning to weigh in and help motivate each other! Anyone else is welcome to do the same. If you live in the neighborhood just e-mail me to find out where we are meeting. If you are not in the area you can e-mail me to become an author on the blog and then you can post your progress in the blog.
thewhitts2000@gmail.com
Send recipes and other ideas for challenges too!
One key thing we did in our meeting was to set a goal for each week!
One Goal that you can do!
My Goal: Drink more water & Eat more Fruits and Vegetables (hoping to replace my unhealthy snacks with them)
Istill may post a few challenges from time to time.
But, the new way it will work is this:
Friends of mine (or of yours) can become Authors on the blog and can write posts to tell everyone how they are doing and what they are doing to keep motivated and in shape!
A group of friends just met this morning to weigh in and help motivate each other! Anyone else is welcome to do the same. If you live in the neighborhood just e-mail me to find out where we are meeting. If you are not in the area you can e-mail me to become an author on the blog and then you can post your progress in the blog.
thewhitts2000@gmail.com
Send recipes and other ideas for challenges too!
One key thing we did in our meeting was to set a goal for each week!
One Goal that you can do!
My Goal: Drink more water & Eat more Fruits and Vegetables (hoping to replace my unhealthy snacks with them)
Location Location Location
Where you store your food can help you eat healthier.
Keep bottled water & low cal drinks front and center in your fridge. Keep healthy snacks such as fruit and vegetables at eye level in clear, air tight containers. As for higher-fat snacks and less desirable food, shove them to the back of your cupboard and fridge.
Out of site out of mind.. hopefully!
A Starting Point
We all have one...Figure out yours! Here's how:
Decide what your goal is - could be a # of pounds or just a goal to keep working out daily / weekly.
If it's a weight loss goal, find out your weight, at Weight Watchers your goal weight is 10%of your current weight.
So if you weigh 140 your goal is 14LBS.
Ok, now write it down and then you'll have your starting point.
Challenge # 1
Ok... Here is your Challenge.. should you choose to accept it!
Today..... (whatever day you are reading this)
First, find a set of stairs & count how many there are. [first make sure there is nothing on the stairs at all or no children or pets in the way :) ]
Second, RUN (not walk) up and down the whole set of stairs as many times as you can. (goal is at least 6x's) You can do this through out the whole day and keep counting all day, but just get your heart rate going.(Each length counts as one... ie: running up counts as one and running down counts as one)... just do what you can handle! And don't twist any ankles!!! (reshapemybody.blogspot is not responsible for any injuries or out of breath panting!!)
Bonus Task... Drink 5 glasses of water throughout your day today!
When you have finished this challenge post your success by telling how many steps there were in your stair case and how many times you ran up and down them. And weather or not you accomplished the bonus task.
Challenge #2
Ok... anyone ready for another challenge?
Here it is:
SET A TIMER -For 20 minutes 3 times this week you need to put on your favorite music - something really up beat and preferably something you can belt out the lyrics to. (Like Abba or AC/DC??)
What ever your style... put on the music and jam to it while you clean your kitchen floor, or wash all the mirrors or windows in the house. Vacuum, sweep, or even wash all the walls and doors in your house - this will help prevent your family from getting sick too - get all the door knobs too.
Or just Jam to it (this would be fun to do with some kids, they'll get a work out too!) and don't quit moving your feet during the whole 20 minutes!
Bonus Task.... Start the 20 minutes with 25 Jumping Jacks and end it with an Apple or some other fruit. Also... keep your water bottle handy for each work out!
Have fun and make sure to comment on what you did and how it made you feel!
Challenge # 3
Calisthenics - These are some of the best weight lifting and stretching exercises! And the feel so good when you do them right!
Stop Resisting and Start Lifting
Ok, start out by grabbing some 5,8 or 10pound weights... this is not about heavy weights, you want to use a smaller weight just for the extra muscle strength. (if you don't own weights, get creative - I bought some 5 pounders for $6 each at Walmart)
Begin with one set of 15 to 20 repetitions of each exercise three to four times each week on alternate days. The goal is to work up to three sets of 10 to 15 repetitions per workout.
Remember to breathe slowly and rhythmically as you perfect your technique.
If you start slowly, you will soon enjoy the abundant energy that accompanies a fit and strong body!
Then switch to doing 20 to the front.
Next do 20 shoulder shrugs
Are your arms all warmed up?
Now try these:
Standing Dumbbell Bicep Curls:
Grasp the dumbbells with your palms facing forward. Bend your elbows and tuck them in at your sides. Tighten your abdominal muscles and curl the right dumbbell up toward your shoulder. Slowly lower the dumbbell to the starting position and repeat the movement with your left arm.
Dumbbell Squat to Shoulder Press:
Stand up straight with your feet shoulder-width apart and your toes pointed forward. Tighten your abdominal muscles and pick up a dumbbell in each hand. Rest dumbbells on your shoulders with your palms facing forward. Bend at the hips and knees, as if you were about to sit in a chair, and pause for a moment. Without moving your back, straighten your hips and knees to the starting position; then, keeping your weight on the back of your feet, not on your toes, extend your arms and raise the dumbbells so that they meet over your head. Lower the dumbbells and rest them on your shoulders.
Abdominal Plank:
Lie face down on a mat on the floor. Place your palms and forearms flat on the mat and bend your elbows at a 90-degree angle. Extend your legs behind you and push your toes into the mat. Tighten your abdominal muscles and raise your body so that only your palms, forearms, and toes touch the mat. Keep your tummy muscles tight and hold your head, back, and legs in a straight line. Hold this position for as long as you can; then lower.
Overhead Tricep Extension:
Sit on a chair in an upright position. Grasp a dumbbell in each hand, holding your palms facing each other. Fully extend your arms and raise the dumbbells over your head. Slowly lower the weight behind your head, but only until your elbows are bent at a 90-degree angle. From this position, fully extend your arms to lift the weight back up again.
One-Arm Row:
Grasp a dumbbell in your right hand with your palms facing your body. Standing with your left leg forward, bend your hips slightly, and place your left hand on your left thigh. Bend your right elbow, and holding it as close to your body as possible, pull the dumbbell up toward your body. Change sides.
Kneeling Alternate Arm and Leg:
Kneel on your hands and knees so that your knees are bent at a 90-degree angle and your back is straight. Extend your left arm forward while extending your right leg behind. Your hands should be directly below your shoulders and your leg should form a straight line with your hip, knee, and ankle. Hold for one or two seconds before slowly returning to the starting position.
Bonus Task.... Write Down your food for 3 days in a row. It keeps you accountable and helps you realize what your actually eat! (For an added bonus write down the weight watchers points that go along with it)
Challenge # 4
Do you ever think of the body type you really don't want to have and it scares you into eating better and exercising? I do, in fact here is the picture I want to hang up with the caption..."This could be you in a few short months... so put down the chocolate!"
So after that kind of motivation....Here you go... Who doesn't want a great lookin' butt?
Here is your chance for a nice butt kicking workout... or maybe just a nice butt kicking!
It's only 6 minutes long.. try it and let us know how it felt!
Click on, or copy and paste the link: ( you don't have to sign up for Spark People to see it, but Spark people is a great, free web site.)
http://www.sparkpeople.com/resource/fitness_articles.asp?id=727
Good luck!
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