Fitness Fridays Health Club #2 - Get Up & Get Moving!!!

[christa]

This was on AOL wedsite this morning. There some real good ones in here. http://diets.aol.com/dietbasics/roda...26205009990001

Thanks for posting that link!

I should stitch this one on a pillow! #9 on the list!

*Use a salad plate instead of a dinner plate.*

I give that little tip a lot of credit for my weight loss!!! I HIGHLY recommend it! Helps a lot to control portions!!!

[christa]

I found this great "at home" workout that I thought I'd post! It's a circuit workout - for those of you who aren't familiar, a circuit just means that you do one thing right after the other until the entire routine is finished.

Short-Circuit Workout

This 30-minute circuit workout is great to keep in your exercise archive for whenever time is tight. The only equipment necessary is a set of 5- to 8-pound dumbbells, a sturdy chair, a floor mat or towel, and a watch or clock with a second hand. After warming up with walking or light jogging for five minutes, you'll alternate the cardiovascular and strength moves described here, completing the entire circuit twice. Then you'll cool down. Make sure to add abdominal work and stretching at the end of the circuit.

Cardio Shuffles: With feet spread wide, shuffle sideways back and forth across the floor for one minute.

Push-Ups (for the Chest): Assume your preferred position: legs straight with toes on floor or knees on floor, bent at 90-degree angles. Lower your body until your chest is about fist-distance from the floor; push up until arms are fully extended. Do eight to 12 repetitions.

Cardio Jumping Jacks: Do one minute of jumping jacks with this modification: When legs are spread wide, bend knees into a semi-squat.

Rows (for the Back): Hold both weights in one hand, and bend at the hips, placing opposite hand on chair seat. Allow arm to extend toward floor with weights. Bend elbow as you pull arm back. Elbow should point toward the ceiling; weights should end up right at waistline. Release slowly toward floor. Perform eight to 12 repetitions; repeat on opposite side.

Cardio Ski Jumps: Holding onto chair back with both hands, jump side to side for one minute, keeping feet together. Try to jump the width of the chair, or place a towel on floor to jump over.

Rear Fly (for the Upper Back): With a dumbbell in each hand, bend from the hips until upper body is parallel with the floor. Lift weights up and back, as if you were a bird preparing for flight, leading with the elbows. Concentrate on squeezing your shoulder blades together, as if you were pinching a tennis ball between them. Pause, release slowly, and repeat for a total of eight to 12 repetitions.

Cardio Jump Rope: Pretend to turn a rope while skipping or jogging for one minute; keep arms flexed for a more vigorous workout.

Dips (for the Triceps): Sit on the edge of a chair. With elbows relaxed, firmly grip the edge and slide your bottom off the chair. Legs should be together, knees bent, toes pointing up. Slowly lower bottom, keeping back close to chair seat; then push up until arms are straight. Straighten the legs slightly to intensify the exercise. Perform eight to 12 repetitions.

Cardio Jog: Jog in place with knees high for one minute. (If jogging hurts your knees, march quickly, making sure to keep knees high.)

Standing Curls (for the Biceps): Stand upright with one weight in each hand, arms at sides. Bend both arms at the elbow, slowly bringing weights toward the shoulders. Keep arms and elbows close to body; lower slowly. Perform eight to 12 repetitions.

[RobiLee]

I am doing terrible. The weekend was really bad for me and I ate like crazy. Really pigged out yesterday. I feel emotionally drained and stressed out. I know that is what triggered the eating. I haven't exercised at all either. I had actually lost 9 pounds before this happened. I'm not about to step on the scale and see what kind of damage I have caused. Well, enough of that crap. Time to get back on the program!!!

[christa]

I am doing terrible. The weekend was really bad for me and I ate like crazy. Really pigged out yesterday. I feel emotionally drained and stressed out. I know that is what triggered the eating. I haven't exercised at all either. I had actually lost 9 pounds before this happened. I'm not about to step on the scale and see what kind of damage I have caused. Well, enough of that crap. Time to get back on the program!!!

It's hard to start a healthy lifestyle from scratch, Robin! Don't give up now! Just because you've had a rough few days doesn't mean that you're not going to be able to do it. We all have days that we more hungry than others. We all have days that we feel like crap and want to eat things that are bad for us. That's just life. The main thing is that you KNOW what is good for you and you stick with it . . . you know what is causing your set backs and you can avoid them as best you can . . . just another hurdle to cross. You're doing great hon!!! I mean, come on! 9 pounds!!! That is fantastic!

And trust me, you can't put on 9 pounds in 1 day!!! It's probably not as bad as you think. Your weight will flucuate, that's normal. I might even suggest that you NOT weigh yourself every day.

When I was loosing weight, I would weigh myself every Sunday morning - so I would get an accurate weight (same time of the day, same day of the week) . . . and if you weigh yourself every day, you'll drive yourself crazy - because it'll just go up and down and up and down.

The best way to tell that you're loosing weight - your clothes! They'll start getting looser!!! That's the best feeling in the world!!!

Hang in there, Robin!

[Toby's my baby]

Thanks for posting the at home workout thing!! I'll be sure to use that when my scheduale calms down.

Today, while at basketball, we were working on passing, and I asked if we could add some running into it. After passing the ball to your partner, I asked if we could run to the end of the gym, run back, and then pass the ball again, and your partner do it. EVERYONE got mad at me, but I told them, "chill, how much have YOU exercised this summer, you need it" lol They got over it fast

[christa]

EVERYONE got mad at me, but I told them, "chill, how much have YOU exercised this summer, you need it" lol They got over it fast

LOL, that is AWESOME! Getting everyone in shape!!! Very good job!

[CagneyDog]

I've been reading all of the weight loss threads but have no really chimed in. I'm always motivated and have strong starts to my weightloss but then all motivation is lost. I guess my main worry is that I wont be able to loose weight, which sounds stupid...but that's what it is. I don't have access to a gym bcause I don't drive, and don't have the money for a membership. So the only things I'm relying on are jogging, walks, and things like the home exercises that were posted before. (If you guys no anymore please post them for me). I'm just don't know if I'll be able to loose weight with just doing that? Like I won't be able to condition my arms, abs, legs and such. So is running, and fitness that doesn't require a gym going to result ina weight loss for me?

-sigh-

Another thing, I *think* someone on PT once posted a site that will keep track of the amount of calories you eat every day. If anyone has any idea what that site is...or a site similar to that, could you post it?