--Kareem Abdul-Jabbar

We need to remember this isn't just a physical battle; it's reaching emotional and psychological well being as well.

Spring is here ladies and gents! TAKE ADVANTAGE OF IT!




Take some time to evaluate yourself emotional and psychologically, and compare it to how you were before your weight loss journey. Are you better? Worse? The same? and most of all... Why?

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).

Please let me know if anyone is doing this... I'll stop posting it if no one is interested in it.

I have another... "challenge"? for everyone. Wherever you go this week... Shopping, work, whatever, park FAR AWAY from the door. It's nice out right now. You can walk. That extra little distance can make all the difference.

My goals for this week:
1. GET BACK ON TRACK.
2. Find some stress-reducing exercises..
3. Water, water, water.
4. FIND SOMEWHERE TO PUT ALL THE FOOD THAT IS OUT SO I'M NOT TEMPTED TO EAT IT! (It is on top of my fridge right now...)
5. Find some new, delicious, healthy foods.

And yet another "challenge" for anyone who wants to participate..lol...

It's April. Spring is here. To those of you who have a green, or even yellow or blue, they're close enough thumb....

Consider planting a garden this year. Whats better to eat than that which you grow yourself? Plus, exercise taking care of it... bonus!
Just an idea.....

MY GOALS FOR THE WEEK:

1-DRINK MY DAILY GOAL OF WATER
2-BOOST MY WALKING PER DAY TO 2 AND1/2 MILES
3-EAT ONLY MY PLANNED MEALS
4-NO FAST FOOD
5-EXERSISE WITH MY STRENGTH BANDS AT LEAST 3Xs THIS WEEK
6-BE THERE FOR MY FELLOW HEARTBREAKERS
7-START SOME ONE ON ONE PLAY TIME WITH MY LITTLE GIRL

NOW THAT THE WEATHER IS GOOD AND SHE IS WALKING, I WAN'T TO GET HERE OUTSIDE MORE THAT WAY SHE CAN ALSO GET THE EXERCISE THAT SHE NEEDS.

Hi All,
WEll the plumbing was a disaster! I just had my relatives leave who ended up having to driver here and try to fix the leak we ended up having after my hubby thought that he could fix the pipe himself.What a mess! I had no water for the better part of the day and that was miserable! I also didn't get to eat something for dinner until almost 8:30. So I was upset about that too since I have not been eating at 7pm now for almost 3 weeks. That threw me off a bit.
Well anyways, my goals for the week:
1) relax and stay away from stress( I am on vacation)
2) water and more water
3) Stay in my points allowance
4) exercise(walk) at least 4 days this week.
5) No eating after 7pm.
6) support my buddies!

still a few weigh ins we are missing...

3) Angie#3

4) Angela- i am assuming that you have maintained because of your last post?

6) Andrea-must have gotten caught up with work..?

13) Courtney-i have faith that she will get hers in!

14) Christina-I think has vanished?

15) Corinna-i think has vanished?

18) Erika- oh..yea. i think she said she was going out of town...

26) Rachel-i think she will get hers in

29) Shauna Lynn-i think she will get hers in..

32) Yasmine-im afraid she has vanished also..

if i have missed a post from these guys please let me know....and i can add it to the weigh ins before i send them tomorrow....

LETS GO HEARTBREAKERS!

I did it!! I did it!!!!!!


I weighed myself again this morning. I was so upset yesterday about not meeting my third mini goal, I missed it yesterday by 1 pound! Well I lost the pound!!! Somehow over night I lost the pound!!!

I now set a new mini goal for myself!! I only set it for 5 pound away though, because this is where I always struggle, I don't think I have been below 270 in over 15 years. If I can get to my next mini goal of 265 then I will set another smaller mini goal.

I feel so excited and hopeful this morning!!! Have a great one everyone!!!!!