So lets get walking!!!
(or running!)
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." - Ellen Degeneres



Get your weigh ins by 9 PM Saturday!!!

Work out at least 3 times a week. More is great but this is a minimum to really reach if you're trying to lose weight! Aim for 5-6 though, ladies and gentlemen!


Drink your water! It gives you the energy to do what you need to do!


SUPPORT EACH OTHER.

And most of all....

BE HEALTHY!

Challenges!

Originally Posted by 13039

Challenges for this week are as follows:

Monday:
Step Ups
2 sets of 15

Starting Position
Begin by standing in front of the step or riser (8-12 inches tall) facing forward.

Action
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg.

Special Instructions
If you don’t feel comfortable with a riser or step height between 8-12 inches, start out at a lower height.

Muscles Worked: Quads, Glutes, Calves

Skater Squats
2 sets of 15

Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.

Action
Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh

Tuesday
Forward Lunges
3 sets of 15

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

Hip Flexor
3 sets of 15


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

Wednesday:
Wall Pushups
2 sets of 15



Starting Position
Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.

Action
EXHALE: Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.

INHALE: Straighten arms and return to starting position for one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Muscles Worked: Chest, Triceps, Shoulders

Boxer
2 sets of 15



Starting Position
Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.

Action
EXHALE: Extend left arm forward (palm down), right arm back (palm up).

INHALE: Hug arms in.

Repeat, switching arms.

Special Instructions
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.

Muscles Worked: Upper back, shoulders

Thursday:

Standing Side Bend w/Towel
2 sets of 15

Starting Position
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.

Action
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.

Muscles Worked: Obliques

Seated Knee Lifts w/Chair
2 sets of 15



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

Friday:

Superman
2 sets of 15



Starting Position
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Action
Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.

Muscles Worked: Lower back

Crunches
50 Crunches



Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs

Saturday:


1. Weigh In Friday or Early Morning Saturday (send it to me personally until jackie returns)

2. Any Exercise of your choice. Let's go Heart Breakers we can do this.

I'm also going to challenge anyone who feels they can do it... to do the Couch to 5K Challenge. It's a seven (at least) week endurance builder that builds your body up to being able to run three miles.

Couch to 5K

By Josh Clark
Posted Wednesday, 25 October, 2006

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.


A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.


Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

The schedule

Week 1
Workout 1
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 3
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2
Workout 1
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Workout 2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Workout 3
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3
Workout 1
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Workout 2
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Workout 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Week 4
Workout 1
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Workout 2
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Workout 3
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

Week 5
Workout 1
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2
Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Workout 3
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6
Workout 1
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Workout 2
Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Workout 3
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Week 7
Workout 1
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Workout 2
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Workout 3
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8
Workout 1
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Workout 2
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Workout 3
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9
Workout 1
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Workout 2
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Workout 3 - The final workout! Congratulations!
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I'll post this for th next several weeks; that is, if anyone else is interested.

I admit I haven't begun this yet!

I'm a little confused, it's after 9pm here on Saturday on the East coast and no one has weighed in on here, am I confused? My weight stayed the same, just wondering if I was doing it right.

Originally Posted by 14392

I'm a little confused, it's after 9pm here on Saturday on the East coast and no one has weighed in on here, am I confused? My weight stayed the same, just wondering if I was doing it right.

We've about 2/3rds that weighed in. 9 PM is weigh in "time" but the results don't have to be sent to the other teams officially until tomorrow by 10 AM, so we're giving people some time. It's still only about 7:30 on the west coast.

Hi There Heartbreakers,

I Want To Go Ahead And Post My Goals For This Week Since Sundays Seem To Be Pretty Busy Here Lately, So Here I Go

1-walk 2 Miles Everyday
2-get My Water In For Each Day
3-try To Exercise More With My Strength Bands
4-stick To My Planned Meals
5-try To Take A Time Out And Spend Time With My Husband

He Has Been So Supportive Of Me And I Realized Today We Haven't Spent Much Time With Each Other.

Originally Posted by 12113

Hi There Heartbreakers,

I Want To Go Ahead And Post My Goals For This Week Since Sundays Seem To Be Pretty Busy Here Lately, So Here I Go

1-walk 2 Miles Everyday
2-get My Water In For Each Day
3-try To Exercise More With My Strength Bands
4-stick To My Planned Meals
5-try To Take A Time Out And Spend Time With My Husband

He Has Been So Supportive Of Me And I Realized Today We Haven't Spent Much Time With Each Other.

Why not see if he wants to walk with you??

Rev. Todd -4
april-1.5
Belle-Maintained
Bette Jo- 5
Agnetha-1
Sandie-Maintained
April TL- Maintained
Cynthia- 2
Dee- 2
Sandy- 1 (you can get to 50 lbs lost this next week, girl!! )
Jammie- 4
Tiffany- 2
Annie- 6!!!
Joy- 1
Lora- 0.5
Julie- 2
Tara- Maintained
Wendy- Maintained
Erika- Maintained
Melissa- Maintained
Illesha- Maintained
Patrick- Maintained

TOTAL: 32 lbs! .... With many heartbreakers missing?? Going to go hunt them down now LOL

MIA (not even sure if they're all still heartbreakers?? oops!! We'll get this figured out by people who show, so you better at least tell us if you maintained or gained!)

Wendy
Yasmine
Andrea
Melissa
George
Shauna Lynn
Angie
Angela

Send in your weigh ins to get bumped off the MIA list!!

Originally Posted by 12113

Hi There Heartbreakers,

I Want To Go Ahead And Post My Goals For This Week Since Sundays Seem To Be Pretty Busy Here Lately, So Here I Go

1-walk 2 Miles Everyday
2-get My Water In For Each Day
3-try To Exercise More With My Strength Bands
4-stick To My Planned Meals
5-try To Take A Time Out And Spend Time With My Husband

He Has Been So Supportive Of Me And I Realized Today We Haven't Spent Much Time With Each Other.

HAVE YOU DONE YOUR HOMEWORK...? SOUNDS LIKE YOU BOTH DESERVE IT...(HAVE A SPECIAL DAY OR NIGHT TOGETHER, BUY SOMETHING NICE TO WEAR , CANDLES, HEALTHY MEAL...LIKE YOU WERE DATING AGAIN...!! ) THATS FROM THIS LAST WEEKS HOMEWORK.....IM GETTING READY TO POST SOME NEW HOMEWORK.....

GREAT GOALS!! GO HEARTBREAKERS!

HOMEWORK THIS WEEK....BUY YOURSELF SOMETHING THAT SMELLS NICE....I PREFER JUICE BARS COTTON CANDY BODY SPRAY....I KNOW ITS A BIT JUVENILE BUT, ITS MY FAVORITE...I DONT LIKE OLD LADY (no offense to any Heartbreakers ..we arent old!!) SMELLING COLOGNE AND I CANT BELIEVE THEY PAY THAT MUCH TO SMELL LIKE THAT...(yuck!). anyhow...find something fun, fresh and just for you ......(doesnt have to be expensive ....mine is less than 5 bucks....(and maybe thats because some people would think that it smells like a cheap hooker...i dont know where this stuff is coming from tonight....) anyhow...when i wear it and walk by someone ....they always say....that i remind them of the cotton candy at the fair! its funny...i like it because its sweet, and yummy smelling....and my hubby loves it too. so go get it as soon as possible! you deserve it!!