Great job on the win this week Bees! Lets keep up the good work! You can now post your goals for the week!




Here is your roster

Randall Brian MatthewChris Todd John HaleyRebekah Christine Jo Irene Tammy Melissa Summer Monique Carey Brandi Michelle Wendy Kingston Dakota Nicky


Team Leaders
Tracey



Stacey

Weekly Goals:

*Drink 4 to 5 bottles of water.
*Get in 5-7 days worth of workouts in this week!
*Stay within my Points allowance (including exchanging APs & using some FP)!
*Support my team and Co-leader, Stacey!

Non-Weight Loss Related:

*Studying for my certification test.

I have talked to the vet...my baby dog has to have an emergency hysterectomy. Her little uterus is all inflamed and she's toxic. They are trying to schedule it soon, but still trying to make sure she can withstand the surgery. I'm sure she'll feel worlds better after this! I know I did when I had mine!

My goals for the week

*Take my vitamins
*Walk 15 miles
*Drink my water
*eat more fruits and veggies
*support team
*Support Co-Leader

LETS GO BEES!

Originally Posted by Tracey

I have talked to the vet...my baby dog has to have an emergency hysterectomy. Her little uterus is all inflamed and she's toxic. They are trying to schedule it soon, but still trying to make sure she can withstand the surgery. I'm sure she'll feel worlds better after this! I know I did when I had mine!

I hope everything works out for the best for your baby dog Tracey!

Originally Posted by Tracey

Weekly Goals:

*Drink 4 to 5 bottles of water.
*Get in 5-7 days worth of workouts in this week!
*Stay within my Points allowance (including exchanging APs & using some FP)!
*Support my team and Co-leader, Stacey!

Non-Weight Loss Related:

*Studying for my certification test.

Great goals Tracey! You can do it!

Exercise: 8 Tips to Avoid Injury

Physical activity is good for your health at every age. If you have never been active — or are coming back after a long hiatus — starting a regular routine now can still improve your strength, endurance, and flexibility. Exercise can help you maintain your independence as you age, as well as lower your risk of type 2 diabetes, heart disease, and colon cancer. Whatever activity you choose, follow the safety tips below:
Ask your health care provider how to safely increase the amount of physical activity you currently do.

Take time to warm up, cool down, and stretch.
Start slowly and build up to more intense activity.
Stop the activity if you experience pain, dizziness, or shortness of breath.
Drink plenty of water.
When you are active outdoors, wear lightweight clothes in the summer and layers of clothing in the winter.
Wear sunscreen, sunglasses, and a hat or visor for sun protection.
Wear shoes that fit well and are appropriate to the activity.

Last updated: April 2007

Tuesdays Challenge~Arm & Ab Day

Alternating Dumbbell Bicep Curls
3sets/25
Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

Action
INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions
Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps

Tricep Dips w/ Straight Legs
3sets/25
Starting Position
Sit on a chair or step. Grasp the front eadge of seat near thighs. Walk feet forward until hips are slightly bent, legs straight, arms extended (don't lock elbows). Keep feet hip-width apart.

Action
INHALE: Bend elbows about 90 degrees and lower hips toward the floor. (If you feel pain in the shoulders, your elbows are bent too much).

EXHALE: Press up until elbows are straight, but not locked.

Special Instructions
Keep weight on your heels (toes up toward ceilng).

Muscles Worked: Triceps

Dumbbell Side Bends
3sets/25
Starting Position
Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.

Action
EXHALE: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.

INHALE: Return to starting position and repeat to right side.

Special Instructions
Don't let your weight take you forward or backwards.

Muscles Worked: Obliques

Reverse Crunch
3sets/25
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Lower abs

Do what you can do!

Wednesdays Challenge-Legs & Abs

Hip Flexor
3sets/25
Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute


Seated Knee Lifts w/ Chair
3sets/25
Starting Position
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

Action
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles Worked: Abs

Dumbbell Squats
3sets/25
Starting Position
Stand with feet slightly apart, grasping a dumbbell in each hand, arms hanging down at sides, palms facing in. Look straight ahead, contract abs.

Action
INHALE: Arch back slightly, squat down as if sitting back into a chair until thighs are parallel to the floor.

EXHALE: Straighten legs to the starting position.

Special Instructions
Make sure knees to not pass the line of the toes. You can also hold the dumbbells resting on your shoulders.

Muscles Worked: Quads, Glutes, Hamstrings

Runners Lunges
3sets/25
Starting Position
Standing with feet hip-width apart, step forward with right foot into a lunge, right knee bent, left heel lifted. Bend arms at 90 degrees in opposition to your legs so right arm pumps forward and left arm pumps back as if running (not pictured).

Action
EXHALE: Pushing off ball of left foot, straighten right knee as you lift left knee up to hip height. Simultaneously pump arms in opposition to legs (not pictured). Hold for 2 seconds.

INHALE: Bring left leg down and back so that you are lunging again with the right leg forward and bent to complete one rep.

Complete all reps and switch sides.

Special Instructions
Be sure to keep forward (lunging) knee in line with ankle, toes pointing forward, hips square, and torso centered.

Muscles Worked: Quads, Glutes, Hips, Hamstrings


Do what you can do!

congrats on your win bees way to go!!!