Originally Posted by 14879

So we don't need to send hot naked paramedics?

You can send those anytime!

Originally Posted by 12192

Nope....I had a feeling that they were busy with Kama this morning and I didn't want her to be abandoned, lol!

Lol, I needed a pick me up after Jillian!

Nicole, when is you appt?

Good luck on winning the dvd, Betsy!

Originally Posted by 11815

Hi Everyone -

I made it to the gym this morning and I did weights before my 40 min of cardio. I did the eliptical on level 11 for 20 minutes and then that stair climber thing - and did intervals. I was sweating like crazy.
Here's my plan so far:
b - egg and veggie patty - 150
coffee - 50
s - string cheese 80
l- lean cuisine 290
s - yogurt - 100
dinner - fish, 2 slices of bread and veggies - 440

So that would leave me at 1140 which sounds kind of low - hope I can stick to it!!!

Maybe you can add some fruit in? Otherwise looks great!

Ankle Sprains Weaken Your Butt!

Posted: 22 May 2008 01:07 AM CDT

Have you ever tried to exercise when your butt (mainly gluteus maximus) isn't working properly?! It is almost impossible to have a good workout when "your butt just isn't in it!" Research has proven that ankle sprains weaken the neural drive to your gluteus maximus and gluteus medius! Who would have thunk it! Also, the gluteus maximus is the largest muscle in the body, so take care of it! When it comes to exercise injuries, prevention is critical. And, when injuries can't be prevented, treatment of any soft tissue (tendons, ligaments, muscles) injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).

Ankle sprains can be avoided by learning proper landing/jumping techniques and correct running mechanics.

Faulty footwork used during deceleration (such as coming to a sudden stop) also causes many ankle sprains. If you are moving to your left during a lateral shuffle, the left leg must be in a position wide enough to stop momentum (just wider than the hips). This is commonly known as the athletic position. The left foot should also be pointed straight ahead and the ankle should be pointed upward (with weight on balls of feet). Pointing the ankle upward will help avoid sprained/rolled ankles and make the push off powerful. The knee should also be aligned inside the plant foot to avoid ankle rolls and to take pressure off the hip.

"Cover your butt" by not spraining your ankles!

Originally Posted by FiestyKitty Kama

Nicole, when is you appt?

It was this morning... see the cheer forum!!

From Jillian:




Gut Instinct
Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.

Reverse Crunch

1. Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor.
2. Lift your pelvis off the floor and curl it toward your rib cage. Make sure to fully exhale while you're crunching in order to maximize the contraction.

If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.

Tip of the day
Give Yourself a Hand
If you're rocking your legs, you're missing the mark and ending up with a hip-flexor exercise, not a lower-ab exercise. If you aren't sure if you're doing reverse crunches correctly, place your hands right beneath your hips. You should be able to feel your abdominal muscles working while you're doing the exercise.

Quote of the Day
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
– Vincent Lombardi