This is our new, improved, Wildcat serious forum!
We have posted the challenges on the Wildcat page, and will be using this forum for goals, accountability, diet and exercise tips. Also come on here and brag on yourself so we can celebrate with you!

Welcome Cate to the Wildcats!

Got saddlebags, jigglin' jelly, extra large buns, etc.? There are some things you can do to shape up your butt!

Client Q: I'm tired of my butt being fat and ugly! Help me tone it up!

Mark's A: You should take the approach that you will sculpt your total body, not just your rear-end. Total body fat reduction (especially abdominal fat) is the goal! Full body circuit weight training (including bodyweight exercises) and interval cardio is ideal for sculpting your body.



Some top cardio exercises for shaping your glutes (and legs) are: sprinting (including uphill), walking uphill, stair climbing and jogging. You don't need any gimmicks or fancy gadgets!

As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:

1) Step ups (front, lateral, transverse)
2) Lunges (front, reverse, walking, lateral, transverse)
3) Standing cable hip abductors
4) Standing, prone or floor hip extensions
5) Floor lateral thigh raises
6) Glute bridges and marching glute bridges
7) Pelvic raises and posterior pelvic tilts

September 05, 2008

[FONT='Times New Roman', Times, serif]Quote of the Day[/font]
"I have always believed that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."
– Hermann Hesse

All About Nutrition Bars
People always ask me what I think about nutrition bars. The simple answer is, I don't think they're "nutritious." In fact, there is nothing nutritious about most of them. Usually, they're full of processed carbs and chemicals. They have as many calories as — if not more than — a candy bar. And they're loaded with trans fats and sugar alcohol.

Some bars are lower in calories, and some don't have trans fats, but unfortunately this cannot be said for most of them. Honestly, if this is your idea of a snack, you might as well just go have a candy bar and get it out of your system. Yep, it's that troubling.
If you really want some nutrition in your snacks, try having a cup of dry whole grain cereal, a piece of fruit, or a few raw or dry-roasted nuts or a couple of cups of air-popped popcorn. Just eat real food. At the end of the day, as long as your snack calories fit into your overall daily allowance, the choice is up to you. There is no right or wrong answer on this, only different choices. But you can choose wisely.

JILLIAN'S TIP OF THE DAY

Calorie Counting Here's how to keep a record of your calorie intake so that you'll know how to stay on target with your meals. You'll need a food journal, a kitchen scale and measuring cups, and a calorie-counter book that includes information on protein, fat, and carb contents. Record everything you eat (and how much of it) throughout your day. Measure and weigh all your food to determine how many calories it contains until guessing the calories accurately becomes second nature.

Hey cats! How are we all doing?
here is my accountability:
B: oatmeal with cottage cheese
S: granola bar
L: chicken ceaser salad, fresh fruit
S: yogurt
D: mexican, going out with friend to nite. want to keep it as low cal as possble, any ideas?
No workouts today, is break day.
Vitamins and 90 oz water

Hey Kama...I have to admit I don't think I've ever ate much mexican foods (outside of making tacos at home) so I don't have any suggestions...
My Goals for the week:
*Around 1500 calories (Sparkpeople gave me a range of like 1600-1800 but I think they overestimate how many calories I burn)
*Curves 3 days a week, 3 mile WATP other 3 days, rest 1 day
*Keep watching my sodium, trying to stay in range
*Keep eating more fruits and veggies
*Drink 9+ cups of water per day, even more if it's hot and I do lots of cardio
*I'm also going to track how many steps my pedometer says I walk. Of course if I do cardio, like Curves, it will be counted but it will be fun to see how many steps I am doing!
Good luck Cats!

Originally Posted by FiestyKitty Kama

Welcome Cate to the Wildcats!

Welcome Cate!

Today's Accountability:
B-Oatmeal
L-Turkey sandwich on wheat bread with chocolate pudding cup
S-Curves bar
D-fish, potato and corn
S-apple with peanut butter
Total Calories: 1,593
I wish I could have had "better" vegetables today but didn't get any. But I guess even potatoes and corn have some nutritional value that I would miss if I ate only broccoli and cauliflower all the time!
Vitamin~check
Water~check
Exercise: Curves
Steps walked so far: 8486! It's not even nighttime yet so I might get some more in...maybe 9000. I really wanted to make it to 10000 so I don't seem like the lazy unfit person in the class who does nothing but watch tv all day!
oh and the steps also count what I did at Curves...in between machines you workout on a recovery mat, I just walk/jog/march in place so alot of steps were counted then
I need to write down and log my steps taken, so tomorrow I will post my final number!