DOLLFACEDX's SparkPeople Blog DOLLFACEDX's Blog on SparkPeople, home of free diet plans and a healthy living community Day 140: Stretches That Prevent Shin Splints Try these four stretches for shin splints – it takes less than three minutes! <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> 3-Minute Stretching Routine for Shin Splints <BR> <BR> <link><BR>id=677 </link> <BR> <BR> <img src=" Sun, 27 May 2018 09:14:28 EST Day 139: Sculpt Strong and Toned Legs using a Resistance Band Using a band increases the challenge of squats. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Modified Squats with Band <BR> <BR> <link><BR>/exercises.asp?exercise=247 </link> <BR> <BR> <img src=""> <BR> <BR> ... Sat, 26 May 2018 08:54:12 EST Day 138: Prevent Back Pain with This Simple Stretch Today's exercise will really loosen up your lower back. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Lying Double Knee Hug <BR> <BR> <link><BR>/exercises.asp?exercise=300 </link> <BR> <BR> <img src=""> <BR> <... Fri, 25 May 2018 08:56:28 EST Day 137: Reshape Your Hips and Thighs Got 10 minutes? Re-shape your hips and thighs in this short and effective lower body workout <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Bootcamp: 10-Minute Lower Body Blast with Dumbbells <BR> <BR> <link><BR>id=663 </link> <BR> <BR> <img src=" Thu, 24 May 2018 09:10:41 EST Day 136: Loosen Up Your Back with This Relaxing Stretch ....and, today, my back def could do with a good stretch !! <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Lying Single Leg Hug <BR> <BR> <link><BR>/exercises.asp?exercise=292 </link> <BR> <BR> <img src=""> <BR... Wed, 23 May 2018 09:17:23 EST Day 135: One of the All-Time Best Butt Strengtheners well as your abs, hips and glutes. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Bridges <BR> <BR> <link><BR>/exercises.asp?exercise=153 </link> <BR> <BR> <img src=""> <BR> <BR> Starting Position <BR>... Tue, 22 May 2018 09:02:17 EST Day 134: A Feel-Good Stretch For Which Your Body Will Thank You ! A yoga pose that increases flexibility <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Triangle Pose <BR> <BR> <link><BR>/exercises.asp?exercise=283 </link> <BR> <BR> <img src=""> <BR> <BR> Starting Position <B... Mon, 21 May 2018 09:18:55 EST Day 131: The Right to Bare Arms Tone your arms in 7 minutes with this fun upper-body workout! <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Today's Video: Bootcamp: 7-Minute Arm Tone-Up with Dumbbells <BR> <BR> <link><BR>id=660 </link> <BR> <BR> <img src=" Fri, 18 May 2018 08:51:53 EST Day 130: Stretch and Strengthen in a Single Move! This exercise both strengthens and stretches your chest. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Seated Knee Lifts with Chair <BR> <BR> <link><BR>/exercises.asp?exercise=155 </link> <BR> <BR> <img src=" Thu, 17 May 2018 09:04:39 EST Day 129: Turn Your Desk Chair into an Abs-Sculpting Machine! <img src=""> <BR> <img src=""’> <BR> <BR> Seated Knee Lifts with Chair <BR> <BR> <link><BR>/exercises.asp?exercise=127 </link> <BR> <BR> <img src=""> <BR> <BR> Starting Position <BR> Sit on edge of chair, knees ben... Wed, 16 May 2018 09:34:21 EST Day 128: A Surprisingly Challenging Arm and Back Toner Box your way to a stronger back with this Pilates-inspired move. Add some light weights for even more challenge. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Boxer <BR> <BR> <link><BR>/exercises.asp?exercise=110 </link> <BR> <BR> <img src=" Tue, 15 May 2018 09:06:37 EST Day 127: Tone Up from the Bottom Up Today’s exercises is a great move to ensure no more balance worries! <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Calf Raises with Chair <BR> <BR> <link><BR>/exercises.asp?exercise=123 </link> <BR> <BR> <img src=" Mon, 14 May 2018 09:06:59 EST Day 126: A Strong Back Looks Great on You! Sitting on a ball for this exercise (rather than standing and bending forward) helps protect your lower back from injury. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Dumbbell Reverse Flys Seated on Ball <BR> <BR> <link><BR>/exercises.asp?exercise=41 </link> <BR> <BR> <img src="http://p... Sun, 13 May 2018 09:39:18 EST Day 125: Every Action.... <img src=""> Sat, 12 May 2018 12:08:26 EST Day 125: Tone Your Torso with This Fun Move This super move builds strength and endurance in your lower back muscles. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Superman <BR> <BR> <link><BR>/exercises.asp?exercise=191 </link> <BR> <BR> <img src=""> <B... Sat, 12 May 2018 10:22:25 EST Day 124: Foam Roller Moves for a Firmer Booty <img src=""> <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> 5-Minute Butt Firming Workout with Foam Roller <BR> <BR> <link><BR>id=648 </link> <BR> <BR> <img src=" Fri, 11 May 2018 08:57:59 EST Day 123: Take Flight to Improve Balance and Tone your Back, Glutes, Hamstrings <img src=""> <BR> <img src=""’> <BR> <BR> Airplane Pose <BR> <BR> <link><BR>/exercises.asp?exercise=118 </link> <BR> <BR> <img src=""> <BR> <BR> Starting Position <BR> Stand with feet together, arms at sides, and ga... Thu, 10 May 2018 09:22:51 EST Day 122: Think you can't use a stability ball to tone your upper body? Think again! <img src=""> <BR> <img src=""’> <BR> <BR> 6-Minute Upper Body Workout with Ball <BR> <BR> <link><BR>id=659 </link> <BR> <BR> <img src=""> <BR> <BR> <BR> Dolly <em>87</em> Wed, 9 May 2018 09:06:29 EST Day 121: Let's Create a CUTE Caboose ! Today's exercise adds weight to your lunges so you might create a Cute Caboose. <em>334</em> <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Lunges with Cable Cross Machine <BR> <BR> <link><BR>es.asp?exercise=241 </link> <BR> <BR> <img src=" Tue, 8 May 2018 08:47:49 EST Day 120: So....WHY Should I Exercise My Back ? A strong back is essential to good posture, muscular balance and a healthy spine. <BR> <BR> What, you might ask, is muscular balance? Well, it can prevent rounded shoulders, which can cause neck and shoulder pain. Also, a weak back can lead to lower back pain and cause body movement to be unstable, therefore, unsafe. <BR> <BR> Besides, who wouldn’t love to have a sculpted backside that looks good as you walk away ! <BR> <BR> Today's exercise is a unique way to train your back – I know ... Mon, 7 May 2018 09:15:40 EST Day 119: My BLC-37 SMART Goals <img src=""> <BR> <BR> <BR> My 2018 Goals seem a great back-drop to my BLC-37 efforts: <BR> <BR> Overall Weight Goal: Lower my weight to 149 <BR> <BR> Immediate Weight Goal: Drop into Wonderland – lose 10# by July 25 <BR> <BR> FAMILY PLAN – Strengthen Relationships <BR> ▪ Every day, make my DH aware of what he means in my life <BR> ▪ Connect with every family member at least twice a month <BR> <BR> WELLNE... Sun, 6 May 2018 10:06:12 EST Day 119: A Band + Crunches = Work Those Abs !! For today's exercise, we're gonna add a band to ordinary crunches. <BR> <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Low Mount Crunches with Band <BR> <BR> <link><BR>es.asp?exercise=165 </link> <BR> <BR> <img src=" Sun, 6 May 2018 09:33:30 EST Day 117 & 118: Creative Sprint Day 4 & 5 So, I started this thing titled Creative Sprint, part of Another Limited Rebellion. <BR> <BR> Creative Sprint is all about pumping up one's creative muscle, much as we work on our physical muscles to support and improve our daily lives. <BR> <BR> This is a 30-day program intended to encourage one's mind and free one's spirit. <BR> <BR> I learned of this program a bit late in the month so started at Day 4 (yesterday) with the following task: Create a face using only what you find in your ... Sat, 5 May 2018 18:04:37 EST Day 118: A Super Challenging Move for Your Biceps – 18.05.05 <img src=""> <BR> <img src=""’> <BR> <BR> Preacher Curl Machine <BR> <BR> <link><BR>es.asp?exercise=231 </link> <BR> <BR> Starting Position <BR> Follow machine instructions for set up and select desired weight. Sit so that feet are flat on the floor, back is straight, and upper arm and elbows a... Sat, 5 May 2018 09:22:03 EST Day 118: Believe <img src=""> Sat, 5 May 2018 09:07:39 EST Day 117: Get ready to meet your abs ! – 18.05.04 <img src=""> <BR> <img src=""’> <BR> <BR> New YOU Bootcamp: 10-Minute Abs Shredder <BR> <BR> <link> </link> <BR> <BR> <BR> Dolly <em>87</em> Fri, 4 May 2018 08:53:02 EST Day 116: A Leg-Shaping Move That Really Raises the Bar ! – 18.05.03 <img src=""> <BR> <img src=""’> <BR> <BR> Stationary Lunges with Barbell <BR> <BR> <link><BR>es.asp?exercise=274 </link> <BR> <BR> <img src=""> <BR> <BR> Starting Position <BR> If using a squat rack, place barbell o... Thu, 3 May 2018 11:45:00 EST Day 114: Exercise of the Day – 18.05.01 <img src=""> <BR> <BR> We’re officially returned from our trip kayaking a slot canyon waterway (some REALLY narrow spots) and exploring underground slot canyons…oh, and hiking Horseshoe Bend. The slot canyon waterway ended in an absolutely amazing hike thru an above-ground slot canyon with beautiful marble-like walls – so many good experiences ! <BR> <BR> I’ve downloaded my pics – a bit over 3,000 – and hope to ... Tue, 1 May 2018 09:38:14 EST Day 109: Exercise of the Day – 18.04.26 Day 109: Exercise of the Day – 18.04.26 <BR> <BR> Today’s exercise is a 20min yoga routine that will stretch and energize you from head to toe. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> 20-Minute Yogilates Routine <BR> <BR> <link><BR>detail.asp?video=35&utm_source=sparkpe<BR>ople&utm_me... Thu, 26 Apr 2018 09:22:11 EST Day 109: Dolly's Big Adventure... So, we’re ‘going active’ a bit early this weekend and will likely be off-line tonight thru Saturday…or Sunday. <BR> <BR> This evening is simply a driving event but with a late arrival. I likely won’t take time to figure out the hotel Internet options as we are up and out early Friday morning. <BR> <BR> Friday, we’re hiking Horseshoe Bend <BR> <BR> <img src=""> <BR> <BR> Then kayaking a slot canyon on Lake Powel... Thu, 26 Apr 2018 09:13:45 EST Day 108: Exercise of the Day – 18.04.25 Today, we have a great toning move you can add to your stair stepping...or, you can use a step platform if you have one available. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Calf Raises on Step <BR> <BR> <link><BR>es.asp?exercise=132 </link> <BR> <BR> <img src="http://photosaws.sparkp... Wed, 25 Apr 2018 09:50:54 EST Day 107: Exercise of the Day – 18.04.24 Today's exercise is a double-duty workout to strengthen your legs and help improve your balance ! <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> 8-Minute Lower Body Workout with Band <BR> <BR> <link> </link> <BR> <BR> <img src=" Tue, 24 Apr 2018 09:46:12 EST Day 106: Exercise of the Day - 18.04.23 For today’s exercise, let’s ‘have a ball’ while we build back and core strength. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Dumbbell Reverse Flys Lying on Ball <BR> <BR> <link><BR>es.asp?exercise=188 </link> <BR> <BR> Starting Position <BR> Begin this exercise by placing your body bal... Mon, 23 Apr 2018 09:59:51 EST Day 105: Exercise of the Day - 18.04.22 Bridges have been popular of late - I've received a lot of positive comments. Ever thought of adding a ball to your bridges? <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Bridges on Medicine Ball <BR> <BR> <link><BR>es.asp?exercise=462 </link> <BR> <BR> Starting Position <BR> Lie on you... Sun, 22 Apr 2018 11:49:35 EST Day 104: Exercise of the Day - 18.04.21 Continuing our theme of working multiple muscle groups in a single exercise move, today’s exercise will strengthen your entire lower body plus your shoulders….and help improve your balance. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Dumbbell Squat with Overhead Press <BR> <BR> <link><BR>... Sat, 21 Apr 2018 09:08:46 EST Day 103: Exercise of the Day - 18.04.20 For those of us who have back issues….and for absolutely everyone else….today’s exercise is a great stretch to ease your pain. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> Cat Stretch <BR> <BR> <img src=""> <BR> <BR> <link> Fri, 20 Apr 2018 09:59:28 EST Day 102: Exercise of the Day - 18.04.19 Do you have twenty minutes in your day to dedicate to your fitness and wellbeing? <BR> <BR> If so, join me in sculpting your body from head to toe with this 20min strength video. <BR> <BR> All you need is your body, a pair of dumbbells and a mat, for comfort. <BR> <BR> <img src=""> <BR> <img src=""’> <BR> <BR> 20-Minute Total Bo... Thu, 19 Apr 2018 09:31:25 EST Day 101: My Daily Exercise - 18.04.18 Right now, one of my main Spark Teams in 'on a break' and another team has opened their doors so that we might continue to experience challenge and support. <BR> <em>304</em> <em>304</em> <em>304</em> <BR> <BR> While visiting with this team, I've continue to post my Daily Exercise as this is key to my own wellness program....and, folks seem to enjoy the additional challenge. <BR> <BR> In a few weeks, I'll return to my regular team and cease posting to this new team. <BR> Yeste... Wed, 18 Apr 2018 09:44:34 EST Day 53: Welcome March New month, new day, new date, new chapter, new page, new wishes! <BR> <BR> Welcome March.... <BR> <BR> <img src=""> Thu, 1 Mar 2018 08:38:19 EST Day 50: You've Got This !! -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- <BR> <BR> Remember how far you’ve come, <BR> Not just how far you have to go. <BR> You may not be where you want to be, <BR> But neither are you where you used to be! <BR> <BR> Whatever this week throws at you….you’ve got this! <BR> <BR> -:¦:-•:*'*:•.•:*'*:•-:¦:-** -:¦:-•:*'*:•.•:*'*:•-:¦:- <BR> Mon, 26 Feb 2018 08:05:18 EST Day 49: Small Habits Can Be SO Beneficial <em>295</em> <em>311</em> <em>331</em> <em>231</em> <em>68</em> <em>206</em> <em>138</em> <em>361</em> <em>555</em> <BR> <BR> Small habits repeated daily can go a very long way. <BR> <BR> For example, walking for just a mile a day may not seem much at first. <BR> <BR> But, if you walked a mile every day for a year, by the end of the year you would have walked 365 ten years you would have walked 3,650 miles. <BR> <BR> Imagine the benefits to you... Sun, 25 Feb 2018 09:56:10 EST Day 47: A Thought For Your Day <BR> ༺♥༻༺♥༻༺♥༺♥༻༺♥༻༺♥ <BR> <BR> Choosing to be Positive and <BR> Having a Grateful Attitude is going to <BR> Determine how You’re going to <BR> Live Your Life <BR> <BR> ༺♥༻༺♥༻༺♥༺♥༻༺♥༻༺♥ <BR> Fri, 23 Feb 2018 08:35:53 EST Day 46: Thought For Your Day -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- <BR> <BR> Welcome every morning with a smile. <BR> Be a self-starter. <BR> Let your first hour set the theme of success and positive action to echo through your day. <BR> You were not born to fail. <BR> <BR> -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- -:¦:-•:*'*:•.•:*'*:•-:¦:- Thu, 22 Feb 2018 08:46:51 EST Day 7: Another Boating Adventure....filled with SUCCESSes Yesterday was a day of SUCCESSes for Word for 2018. <BR> <BR> First, I launched and retrieved the boat ALL....BY....MYSELF !! <em>224</em> <BR> <BR> Also, I drove the boat for a bit over an hour reaching my highest speed to date - 30mph - without any panic episodes. <em>48</em> <BR> <BR> Finally, a lovely day altogether, albeit a bit long - 9+hrs from home back to home - in addition to exploring a new lake and enjoying some quiet, meditative time, we saw... <BR> <BR> a Coy... Sun, 7 Jan 2018 11:46:53 EST Day 2: Word(s) for 2018 After so many years of making and breaking New Year’s resolutions, I decided to remove that stressor from my life and chucked the whole kit and caboodle…only to realize that making zero effort to change my status quo resulted in stagnation - No Positive Change !! <BR> <BR> A few years ago, one of my Spark friends posted a blog on claiming a “Word of the Year”. Initially, I was skeptical but I decided to choose my own Word. I thought long and hard, considering what irons I already had in th... Tue, 2 Jan 2018 09:07:09 EST Day 315: Christmas Opportunity <img src=""> Mon, 25 Dec 2017 08:40:59 EST Day 310: Constructing Life <img src=""> Wed, 20 Dec 2017 12:16:45 EST Day 309: Happiness.... Wow, I've been very ill and I knew my illness had lasted a long while but I've just now realized it's been eleven days !! <BR> <BR> Up and not quite running...but up.... <BR> <BR> <img src=""> Tue, 19 Dec 2017 10:19:55 EST Day 298: Loving Life <img src=""> Fri, 8 Dec 2017 08:31:28 EST Day 297: Today's Affirmation - I Love Me <img src=""> Thu, 7 Dec 2017 08:24:59 EST