Ok Team- Here is our new forum.. Lets start posting our weekly goals.

My weekly Goals are:
* Journal everythin what I put in my Mouth
* Stay on my Program
* Drink my Gallon of Water
* Be a good Buddy
* Support the Team
* Keep moving

Weekly Challenges #19 Commit to be Fit !!!!

Mon/Wed. Lower Body

#1. Lying Leg Curls (20X3 reps)
Starting Position
Lie facedown with legs extended. Place a towel/pillow under hips or use palms to cushion hip bones. Keep hips on ground.
Action
EXHALE: Bend knees and curl heels toward butt. Hold for 1-2 counts.

INHALE: Release slowly and with control to start position.
Special Instructions
Keep feet flexed through entire moevement, leading with the heels.


#2. Single Leg Squats with Chair (20x3reps)

Starting Position
Stand behind chair; hold back of chair for balance. Lift right leg off ground, keeping left leg slighly bent.
Action
INHALE: Bend left leg to squat. Hold for 1-3 counts.

EXHALE: Straighten leg and return to start.

Complete all reps and switch legs.
Special Instructions
Don't let knee of squatting leg go past toes. Keep upper body straight and avoid leaning forward as you squat down.


#3. Wall Squats(20x3reps)
Starting Position
Stand facing away from a wall, with your back against the wall. Plant your feet 12" in front of your body with a shoulder width stance, toes pointing forward. This exercise can be used with or without dumbbells.
Action
Leaning against the wall, lower your body until your knees are flexed at a 90 degree angle. Hold this position for two seconds. Your weight should be on your heels, not your toes, and your knees should not cross the plane of your toes. Except to check your knee position, keep your head in a neutral position, looking straight ahead. Extend your legs to elevate your body back to the starting position.
Special Instructions
Don't lock your knees when you extend your legs back to the starting position.

Tue/Thur. Core Exercises
#4. Dumbbell Crunches(20x3 reps)
Starting Position
Lie on the floor or a mat on your back, with knees bent. Grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders . Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling)

Action
EXHALE: Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Try to reach higher than your feet.

INHALE: Slowly return to start to complete one rep.
Special Instructions
Use abdominals and hips (not your shoulders) to lift the weight. Keep abs contracted (pull navel towards spine) throughout entire movement.

#5. Modified Plank
Starting Position
Begin this exercise by lying on your stomach with your forearms on the floor pointing straight forward, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart.
Action
Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer.
Special Instructions
Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

#6. Bridge-Ups(10x3reps)
Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.
Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.
Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees

#7. Bicycle Crunches
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Friday: Last Chance workout

Do the whole routine 3 times ( 15 reps)
#1. Lying Leg Curls
#2. Single Leg Squats with Chair
#3. Wall Squats
#4. Dumbbell Crunches
#5. Modified Plank
#6. Bridge-Ups
#7. Bicycle Crunches

Saturday: WEIGH IN DAY...GOOD LUCK !!!

Accountability Partners are posted Together !!!
Have Fun !!!


Kim Gerrie



Sabine Mari



Yvette Ruby




Rebecca Sabrina



Donna Michelle

Nancy Robin




Mikayala Shana


Robyn Kelly


Christine Maritza



Hannah Courtney

Jaci Nichol


Mitch Patricia

Beat the Bloat
You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name a few.
When you eat sodium, the excess sodium is deposited just beneath the skin where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated.

You don't have to make yourself crazy over this, because there is sodium in everything! But here are a few tips:

Read labels to check the sodium content of what you're eating.
Replace processed foods with fresh.
Avoid prepackaged and canned foods.
Be wary of salt-laden condiments and use very little soy sauce, mustard, and table salt.
Go easy on dairy, and avoid processed meat (hot dogs, jerky, bologna, corned beef), anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter.
Here are some sodium-free substitutes you can use instead: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.

TRANSLATION:
It is very important for us all to remember to give thanks to the people who help us remember what living is all about. Who has helped you rekindle your inner spirit or remember why you are here? Call them or write them a simple note of thanks. Once you have figured out what you are passionate about, these people will help keep you motivated to your purpose.

Hello Hello! I hope you are all having a splendid weekend. i Know I am. My goals for this week are as follows:
-Run or Swim daily.
-Increase Swim distances.
-Continue blogging food and performing daily Team Exercises.
-Be a good Buddy.
-Do NOT binge after weigh in!!

Here we go for another week! Ready? Let's do it!

my goals

lose 3 pounds
be a good buddy
follow point system
beat aunt flow this week. she just showed up out of the blue. havn't gained any yet so hopefully it stays like that.

good morning,
today we are doing courtney's b-day party. my mother in law got her some pretty outfits. (can't never have to many clothes) we had already gotten her a elmo chair. Not the one that makes noise, but just a little soft chair. she loves it. lots of times she drags it all through the house lol. it's funny to see her do that while the chair is about just as big as she is. anyway, we are grilling ribbs outside. so i have to get hubby up to go to sams and get the ribs. and make is own bbq sauce. (everyone wants him to put a patent on that sauce) I had a major haedache when i woke up, it seems to settle down som. Darn aunt flo. at least i still did not gain weight over that. i am going to try not to overeat today and drink lots of water. Ordered a baby pooh and tigger cake for her. it is so cute. cant wait for her to dig in to it. (she loves to smear food in her hair for some reason.
we had a great 4th. fire works and friends and a few drinks is all we needed. since i don't hardly drink i had a couple to many. but i got over that fast the next day. NO bad hangover lol. we trew some horse shoes at 2 am. it was fun. I bettter get my butt going take something for this headache before it gets bad again and starin at this screen doesn't help any eighter.
happy sunday everyone, talk to you later.

Originally Posted by Yvette

good morning,
today we are doing courtney's b-day party. my mother in law got her some pretty outfits. (can't never have to many clothes) we had already gotten her a elmo chair. Not the one that makes noise, but just a little soft chair. she loves it. lots of times she drags it all through the house lol. it's funny to see her do that while the chair is about just as big as she is. anyway, we are grilling ribbs outside. so i have to get hubby up to go to sams and get the ribs. and make is own bbq sauce. (everyone wants him to put a patent on that sauce) I had a major haedache when i woke up, it seems to settle down som. Darn aunt flo. at least i still did not gain weight over that. i am going to try not to overeat today and drink lots of water. Ordered a baby pooh and tigger cake for her. it is so cute. cant wait for her to dig in to it. (she loves to smear food in her hair for some reason.
we had a great 4th. fire works and friends and a few drinks is all we needed. since i don't hardly drink i had a couple to many. but i got over that fast the next day. NO bad hangover lol. we trew some horse shoes at 2 am. it was fun. I bettter get my butt going take something for this headache before it gets bad again and starin at this screen doesn't help any eighter.
happy sunday everyone, talk to you later.

It sounds like you have a fun day planned! Enjoy your family time and stay focused on your goals (ie not over eating and drinking plenty of water).