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This is what Low-Mount exercises are.

Saturday, April 11, 2009

In my last blog I mentioned Low-Mount Resistance exercises and a buddy asked me what they are. I decided to just Blog my answer.

Low-Mount Exercises can be found in the Fitness Tracker. The ones I started with are:
Low-Mount Hip Flexor with Band
Low-Mount Adduction with Band
Low-Mount Abduction with Band
Low-Mount Leg Curls with Band

This is where you anchor a resistance band or tube to the leg of heavy furniture, I am using my DH's Chest of Drawers.

Since I am there anyway, I tried to find other exercised I can do with the same band and am doing Biceps Curls & Low-Mount Reverse Flys with Band (but not on the floor - I stand and pull the band and my hand out to the side) and even Tricep Lifts with Band.

I try not to rush through the exercises and am there at least 30 minutes. If I think of more I can do, I just add it to my routine. Like my DH stands with his back to the Chest of Drawers and holding the handle of the resistance tubing he brings his arm straight out in front of him.

Any exercising is better than none. And if I can't find it in the tracker, I just add it as my own User Entered exercise.

I do not go past the point of pain. But I am trying to challenge myself a little. The time is now for me to start to seriously try to tone up some, and I am trying to give this my all. But only 3X per week since I really am working the muscles now.

To the above I have added some dumbbell exercises to balance out my routine.
Dumbbell Hammer Curls with 6.6 lbs 2X15
Dumbbell Lateral Raises with 3.3 lbs 2X15
One-Arm Tricep Extension with 6.6 lbs - can only do 6-8 per arm and I follow this with the Seated Dumbbell Triceps Extensions with the same 6.6 lbs 2X15

I add more as I feel able or have time.

Love you,
Linda

  
  Member Comments About This Blog Post:

MSMAKEOVER 4/14/2009 4:32PM

    emoticon emoticon

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ONMYWAYTOGOAL 4/13/2009 9:52AM

    Good Job! You're on your way to being even more transformed....What a beautiful butterfly you'll be! emoticon

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VICKI-BISHOP-56 4/12/2009 10:55AM

  I need to get an exercise band. I also need to get some dumbells. I used to have a set and got rid of them at a low point in my life. But it'll be awhile before I can get either. Oh well.
Hope you're having a wonderful Easter.
Vicki emoticon

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JERSEYGIRL24 4/11/2009 9:36PM

    That's great. If I recall, all this strength training is relatively new for you, right? I guess it's the logical next step now that you are so close to goal weight. I keep saying I have to work on strength training but just can't seem to do it on a regular basis. Well, it used to be like that with cardio. I'll get there.

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MARTY19 4/11/2009 4:58PM

    Pretty soon we won't even recognize you. What a fantastic effort.

Marty

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It's true, weight lifting can enlarge your tiny veins!

Friday, April 10, 2009

While I say weight lifting, I believe resistance strength training will work as well. (Using resistance bands. I am doing the Low-Mount exercises and have even created a few while I am using the band anyway.)

My walking buddy is a disabled navy veteran and she told me that years ago she was advised while still serving to use small weights to enlarge her veins. Well, she didn't and I hadn't been. This is the only difference between my last blood donation and the one on Tuesday.

She remembered it today when I was showing her how my veins now pop up in the crux of my elbow!

And Sassy is right, it is yet one more benefit to strength training!

Hugs,
Linda

  
  Member Comments About This Blog Post:

GINILEE4 4/10/2009 5:58PM

    Great going Linda. Tell me about the low mount resisitance training.

Love ya.

Gini emoticon

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CRUISEBOUND2014 4/10/2009 5:37PM

    Thank you for sharing! I have blood work done every 3 months and they leave me so bruised by trying so many different spots trying to get a big enough vein. I will try a little weight lifting to see if it makes a difference for my next appointment!
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MARTY19 4/10/2009 1:33PM

    Sounds like your plan is really working for you. I'm not as good as I should be but at least I can say I am doing some.

Marty

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PERKYDEBI 4/10/2009 1:18PM

    I guess I wasn't imagining things then!! I have always had tiny baby veins and have been told by doctors that I can't give blood because of them being so small, it's almost impossible for them to get any blood out of me. Therefore I have always hated having to have bloodwork done! But when I was doing strength training last year and using hand weights, I noticed after a couple of months that my veins were a lot more noticeable!!

I still don't like blood work though!!

Hugs,
Debbie emoticon

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MSLZZY 4/10/2009 1:10PM

    Good information but I can't donate blood because I am borderline anemic and always have been. Thanks!

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SPARKHOPE 4/10/2009 12:21PM

    Thanks for sharing. emoticon

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I am getting better every day!

Wednesday, April 08, 2009

I was a busy lady yesterday what with taking my Dad to the surgeon (he is doing very well with his first Fistula surgery, next one in 2 months) and had some time before his Dialysis so I went to donate blood earlier in the day.

Well, long story short, I am a hard stick and always have been. Tiny veins!

Jerry usually has to take my donation because so many are afraid of my tiny veins. I have often said in the past, if I was lucky enough to be tiny anywhere, why my veins?!

Well, you should know what is coming . . . they ain't tiny no more! Jerry was beside himself when the vein popped up at him for the first time in over 2 years!

I am also blessed to be Type A which is just loaded with platelets and he was never able to get them out of me. Well he said he can now! So next week I go in for a platelet count (last time was 498 which is very high) and with any luck at all I will be able to be a Blood Platelet Donor, I can give Triple Platelets! FYI, Cancer patients are in great need of platelets!

I thought at first it was the weight loss and the water drinking. But no, I started my Strength Training this past month and that is really the only thing different from my last donation 2 months ago.

I just wanted to share this. I have been busting at the seams with joy! It is a true blessing to be able to donate blood and/or platelets. Even if for whatever reason they still cannot get them from me, nothing can take away this wonderful feeling I am having today!

  
  Member Comments About This Blog Post:

JENIFIREHARP 4/9/2009 10:35PM

    That is very interesting. emoticon

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ONMYWAYTOGOAL 4/9/2009 8:48AM

    Linda -- you are getting better each day and you're giving us all an opportunity to see what could be down the road for us. Thank you for helping others as you do, for taking care of yourself and for sharing with us. You are truly an inspiration. emoticon Laurie

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SASSIFRASSTEA 4/8/2009 11:42PM

    Way to go Linda. That is very enlightening. One more benefit of a strength training. Thanks

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MYSHERO 4/8/2009 10:04PM

    Linda,
One more thing...
You shine! I feel so energized when I read what you are doing for yourself and for those around you. It makes me want to be better and I am thankful that God sent you my way. I haven't known you very long but I can feel your spirit and it is truly amazing.
I just wanted you to know that.

Love, Yvette

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MEADSBAY 4/8/2009 8:38PM

    Good for you.
I've given blood for 25 years or so
(I always joked it was for the guilt free cookies!)
and since I've retired I've done platelets about 10-15 times.
You can do that every 4 weeks but Jerseygirl is right,
it CAN take a long time (not always, but sometimes).
I feel so good about doing it, though.
elizabeth
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JERSEYGIRL24 4/8/2009 8:29PM

    Linda,

That is great!!! I have donated blood three times in the last 8 months after many years of not doing it at all. I am O positive, and the second time I went I donated platelets. However, it was not a great experience. It took a very long time. I know it is a lot longer than a whole blood donation, but another woman started donating platelets at the same time and got out a lot sooner than me. I run toward low blood pressure, and I think they had a hard time drawing the blood. The machine kept beeping. My arm was so black and blue afterward, and it took a few weeks to return to normal. So I probably have to stick to whole blood donations for now. Maybe when I get into better shape.

But I seriously admire anyone who gives blood. I heard that the number of eligible people who actually donate is very low (under 10%), and if we could get it up to 25% (maybe even lower) there would not be shortages.

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GINILEE4 4/8/2009 8:13PM

    You are such a wonderful person and I love that great things happen for you. I can no longer donate blood due to medications I take but I started when I was 17 and donated faithfully until I was 43. It is like no other gift. ( and they give you cookies) !!!

Gini

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DINA:-) 4/8/2009 7:53PM

    thank you for giving blood- you saved a life!

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MARTY19 4/8/2009 7:00PM

    I hate giving blood because the needle hurts. But at least, it is not difficult. I'm so glad is was easy this time.

Marty

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MYSHERO 4/8/2009 6:54PM

    So cool and very thoughtful! Tiny veins are not fun - - glad to see that they are fattening up :-)
Many hugs, Yvette

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VICKI-BISHOP-56 4/8/2009 6:47PM

  That's wonderful. I'm A positive myself.
Vicki

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Blog Prompt - How did you finally make fitness an ongoing part of your life?

Tuesday, April 07, 2009

For me the answer is simple.

I have a mirror and I know how to use it!

It is exercise or flab. Really, a no-brainer!

  
  Member Comments About This Blog Post:

DINA:-) 4/8/2009 7:52PM

    just a mirror is all it took?!?! you make it sound so simple emoticon

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MEEX09 4/8/2009 10:07AM

    For me its when I realized that when I turn 30 this year I will have been saying I was gonna lose weight for ten years!!

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GINILEE4 4/7/2009 11:58PM

    See, that's what I'm doing wrong! I need a full length mirror. Next purchase at Canadian Tire!!!

Gini

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VICKI-BISHOP-56 4/7/2009 6:29PM

  For me it's realizing if I don't exercise I'm just going to get so out of shape I can't do anything. Little by little I'm building myself back up so that I start having more energy.
Vicki emoticon

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NATURALSOAPGIRL 4/7/2009 1:31PM

    I started at the beginning of March and told myself , "NO MORE EXCUSES. I REFUSE TO LIE TO MYSELF ANY LONGER". I made the decision that NOTHING would stop me from going to the gym (or doing one of my videos at home) monday through friday for a whole month. I missed only one day because my fever was so high and chills so bad I couldn't get off the couch. But the next day - still sick - I got to the gym and did a double workout! When you tell yourself that failure or excuses are not an option - you'd be amazed at what you can accomplish!

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LORELL7 4/7/2009 1:04PM

    That really is simple.

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MARTY19 4/7/2009 1:03PM

    I'm with you. But in the beginning I used the appointment reminder to send me an email. It worked.

Marty

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HOPEFUL2DAY! 4/7/2009 11:27AM

    ROFL That was awesome!
"I have a mirror and know how to use it."

For me, I came to a realization:

What is the difference in me being fat at 40 and fat at 50?
Exercise - Turns out it's not a four letter word.

Have a great day! :)

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ALEIGH5 4/7/2009 11:04AM

    Always meant to get back into the routine, but my husband's near death experience made me really take a look at how I was treating my body. I'm not taking it for granted any more.

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WALKING_GIRL 4/7/2009 10:57AM

    I just wrote you a long thing and it came up an error sooo here is a short answer..lol To live longer!! To feel better!!! Everytime I stop for a few weeks I pay, my BP goes through the roof but when I start walking again it goes back down and so does alot of other things. It also gives you a great high when you are done.. :-)

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JERSEYGIRL24 4/7/2009 9:22AM

    Way to go, Linda!!! I will probably blog about this myself, but for me it was probably like Nike's slogan: Just do it!! Not a lot of rocket science, but great results.

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ONMYWAYTOGOAL 4/7/2009 8:54AM

    Isn't that the truth!!! The mirror never lies! It IS a no-brainer! You are living proof!

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RODEOMOMSK 4/7/2009 8:41AM

    I've always wanted to be fit, a friend pointed SP out, and the simple strength routine helped me get started.

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18,121 total new members in my class team!

Wednesday, April 01, 2009

**ended at 18,121 members for the week! Big group!!

**17,639 and the day isn't over yet!

I found I can read the first blogs and manage to stay ahead of them! So that is my plan of action!

I am answering the sparkmail questions on sparkpages whenever possible and encouraging people to make their sparkpages open to the community.

Onward and Upward!

**16,312 with one full day plus tonight to go!

**15,680 and still have 1-1/2 days to go!

**edit**I have passed 14,032 Class Team members today and still counting!!

I had heard about the sparkmails but I was totally unprepared! But, I have caught up with all of them and no new questions on the board, everyone attended to!!

Halelujah!! I have 5 minutes to write a blog! And you all know I have to get every last SparkPoint available!!

I even got in my morning walk and 3 miles WATP! I am really moving...

Love y'all,
linda

** 14,032 and still adding new members - found a strategy to deal with the sparkmails and blogs as well as the questions. Day 5 and still going strong!

**15,680 and still adding on for another day and a half!

**16,312 and still growing!

**17,639 and the day isn't over yet!

**ended at 18,121 members for the week! Big group!!

  
  Member Comments About This Blog Post:

_VALEO_ 4/18/2009 6:41AM

    What a big group! I think it's wonderful that so many persons found their way to Spark and to a new healthy life!

I'm sure you'll be a great motivator and an inspiration for these new members!

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VICKI-BISHOP-56 4/4/2009 2:16PM

  emoticon Linda!!!
Vicki

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DINA:-) 4/3/2009 8:16PM

    linda, we all appreciate everything you do! thank you!

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GRALLEN 4/3/2009 1:56PM

    I finally had to create in Excel a 'to do' spreadsheet to keep me on track with all the teams I lead. It has been so helpful.

The emails can be overwhelming. Lucky for me I can sign on to Spark at work; it helps me to keep up.

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JENGETSMOVING 4/3/2009 12:52PM

    linda, thanks for the lovely comment on my blog! also, thanks for helping to get all of us newbies adjusted to sparkpeople!

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HPLANDER 4/2/2009 9:24AM

    You are a busy lady. You look great and you are so helpful to the rest. I am glad to know you.

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ONMYWAYTOGOAL 4/2/2009 8:37AM

    Linda you are Amazing!! emoticon We are so blessed to know you. You have a very giving heart! emoticon Laurie

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JENIFIREHARP 4/1/2009 11:19PM

    Luckily for you, not EVERYONE of those 11,000 will ask questions... even though it feels like it some days LOL. The first week is the craziest... the first month is busy... but after that is up to you to keep it going, or direct everyone to other teams. You are doing great!!!

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MARTY19 4/1/2009 7:39PM

    YIKES!!! You need a co-leader or 10. I know you will be successful at motivating your team.

Marty

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BECKY3128 4/1/2009 5:39PM

    Linda,

As always, you are doing so well! Keep up the awesome work!

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