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HEALTHYLIFE40's Photo HEALTHYLIFE40 Posts: 392
7/6/11 11:59 A

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From Shape Magazine

Reap the benefits of running whether you're starting a beginner workout or you’re a hard core runner. These running tips are for beginners and for seasoned pros. Find your starting line in these running tips to optimize your benefits of running.

See your doctor before you start a running program or any new workout routines, particularly if you are a smoker or overweight. Regardless of age, it is wise to get a checkup to make sure you are not at risk due to muscle, skeletal or cardiovascular problems. You may even want to get a cardiovascular stress test to establish your current fitness level.

Transition slowly, especially if you are starting a beginner workout, have not exercised for some time or have never followed running workout routines before. Start off cautiously, with lower level exercise such as walking, before you begin to progress over a number of weeks into more running and less walking.

Use other forms of exercise if you are prone to injury to get yourself back into the swing of regular exercise in your workout routines. Avoid injury by doing "cross-training" activities such as cycling, swimming, snowshoeing or using cardio machines in the gym such as the stationary bike, elliptical machine, rowing machine and stair-stepper.

Benefits of running using a treadmill and/or running outside: For the average person, running 6-9 mph on a health-club-quality treadmill, the difference between running on a treadmill and running outside is slight, perhaps nonexistent. Some studies show no difference at all between treadmill and outdoor running; other research shows outdoor running burns 3-5 percent more calories. What accounts for the small difference? The treadmill belt does some of the work by helping pull your feet back underneath your body. When you run on a treadmill, you also don't have to overcome wind resistance.

Put the weight on with weight lifting workout routines. Research shows that runners who don't lift weights lose muscle at the same rate as sedentary people do -- about 30 percent from age 30 to 70. However, people who lift weights regularly in their workout routines can preserve most of their muscle mass throughout life. This means they maintain a higher metabolism and are less prone to weight gain.

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Now that you know the running tips for the beginner workout, try adding the following drills to your workout routines to challenge your body to work even harder. This means you'll gain more benefits from running by burning more calories and toning more muscle while becoming a better runner. Whether you’re starting with beginner workout routines or you’re a seasoned pro, these running tips will vary your workouts and help keep them interesting and fun.

Increase the benefits of running with fartleks. Swedish for "speed play," fartleks are meant to be fun (remember, it's speed play). To do them, simply vary your pace based on guidelines that you make up. For example, after a warm-up, pick a tree in the distance and run fast (not all out) until you get there. Jog again until you pick out something else -- yellow house or traffic light -- and run fast to it. Repeat for 5 to 10 minutes, then run normally for 5 to 10 minutes and cool down. Work up to 20 to 30 minutes or longer once a week.

Increase the benefits of running with stride drills. Most people think running is all about putting one foot in front of the other quickly; but there is technique involved—it encompasses your stride, posture, arm swing, and even how you carry your head—and simply going fast or far (or both) won't help you improve it. These drills (do them once a week) will help create a more efficient and powerful stride. After warming up, do each of the following workout routines for 30 to 60 seconds: Run while lifting your knees as high as you can. Next, exaggerate your running stride so that you bound as far as you can with each step (you'll go slower than your normal pace). Finish by running with tiny baby steps (one foot directly in front of the other). Repeat the series two or three times, then run normally for as long as you want and cool down (or just do these drills on their own).

Increase benefits of running with long runs. Building endurance is just as important as improving your speed and technique in your workout routines. Being able to hoof it for 45 minutes to an hour or more once a week will help you burn more fat and calories and make each outing more enjoyable because you're not constantly gasping for breath. Depending on your current level in your workout routines, "long" may mean 30 minutes for the beginner workout -- or 90. Just start with the longest duration you're currently capable of completing and gradually build from there by adding 5 minutes each week to add to the benefits of running.

www.shape.com/fitness/sports/running
/b
enefits-of-running-running-for-beginR>ners-and-pros


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"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.” --Author Unknown

"A waist is a terrible thing to mind." -- Author Unknown




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6/19/11 1:35 P

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Burpees with added push up & jump = complete body exercise, cardio & conditioning. You cant beat that. PS: I manage maybe 2 good ones. Working on it! emoticon

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JHELLOKITTY's Photo JHELLOKITTY Posts: 162
5/13/11 10:37 A

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I would take Mountain Climbers over Burpees ANY DAY!!

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10/29/10 8:09 A

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TGIF Everyone!!! Ok, today's tip is a little long, but I thought it appropriate to share, considering this weekend:

BEST CHOCOLATE MINIATURE:
3 Musketeers Minis
(24 calories, less than 1g fat)
You'll save calories if you go for chocolates with light and airy insides instead of denser fillings.
WORST CHOCOLATE MINIATURE:
Butterfinger Minis
(45 calories, 2g fat)
BEST FRUITY CANDY:
Fun-size Lemonheads
(50 calories, 0g fat for 10 pieces)
Most fruit-flavored hard candies have reasonable calorie counts. But tart ones take longer to eat!
WORST FRUITY CANDY:
Starburst Fruit Chews
(204 calories,4g fat for 10 pieces)
Chewy Starbursts are one of the only fruit candies that contain fat; each square has 20 calories.
BEST FULL-SIZE CANDY BAR:
York Peppermint Pattie
(140 calories, 2.5g fat)
Light and airy filling means fewer calories; plus, intense mint and dark-chocolate flavors really satisfy.
WORST FULL-SIZE CANDY BAR:
Snickers
(280 calories, 14g fat)
Packed with peanuts? Yep, calories too. It's best to avoid treats with nuts and caramel.
BEST HALLOWEEN SPECIALTY CANDY:
Peeps Pumpkins
(16 calories, 0g fat)
Fluffy, sweet, and low-cal? Yes please! Six of these babies still come in under 100 calories.
WORST HALLOWEEN SPECIALTY CANDY:
Reese's Peanut Butter Pumpkin
(170 calories, 10g fat)

Information found at:
http://shine.yahoo.com/event/halloween/t
he-best-and-worst-halloween-candy-2397
090/

Ok...and today's exercise, drum roll please...Take a walk. yep, that's it, just take a walk. Enjoy the fall sights and sounds today and get out there. I'm not even going to give you a time or distance limit, I'm just asking you to get out and get moving. Have a great weekend.


BTW...This weekend is the end of October. So, if you found these tips helpful and you would like them to continue through November, please let us know. Drop us a line and tell us how you feel. Have a great one!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/28/10 7:58 A

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I'm going to be an over-achiever today and do both mountain climbers and planks.....love both moves for my core! emoticon

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10/28/10 7:34 A

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Today's fitness tip comes from dailyfitnesstips.com.

If уου eat bananas regularly уου wіll find thаt thеу allow уου tο function аt a higher level fοr a prolonged period. Thіѕ іѕ bесаυѕе thеу contain lots οf potassium, whісh іѕ gοοd fοr ѕlοw-release energy. If уου еνеr watch Championship tennis matches, уου wіll see players eating bananas between games. Thіѕ іѕ bесаυѕе over thе course οf a match, a declining energy level саn see a player lose performance аnd bе аt risk frοm injury. Keeping thе energy coming prevents thіѕ.

Ok, now for today's exercise. I know we worked legs yesterday, so how about some nice core work today. You have two choices. Choice number one is the good old fashioned Mountain Climbers. Try to keep your backside out of the air, as this puts more emphasis on your core muscles. If you can't do Mountain Climbers, then choice number two is the PLANK. You can pick any hand/arm position for this...Upper push-up position, on your elbows, or for a real challenge, lower push-up position (hint: keep your elbows back toward your hips and locked into your sides, this helps). For the mountain climbers, lets aim for 10 sets of 10 (feel free to do more if you are an over-achiever). For the plank, lets aim for 3, one minute planks (that's 6, 30 sec planks if you need to modify). More is always awesome...just do your best. Remember, this is your chance to challenge yourself to become a better you!!! Have a great Thursday!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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GOOSE6510's Photo GOOSE6510 Posts: 926
10/27/10 3:25 P

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Haha! Walking lunges are a great burn! How I hate them while I do them, but I love the soreness the next day! =)

Manda


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/27/10 8:56 A

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Dawn - I agree w/ the wellness tip! My workout partner is where I want to be....it's great b/c she helps me to push myself and thru the workouts.

Who doesn't like walking lunges?? And then w/ dumbbells!??!?! Oh, the calorie burn and tone I feel coming on!

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10/27/10 8:35 A

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Amen to that one! Sounds like Tony Horton...I hate it, but I love it...

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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REDEMILY's Photo REDEMILY Posts: 688
10/27/10 8:32 A

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Walking lunges... Ugh. I hate them and love them all at once!

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10/27/10 7:51 A

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Happy Wednesday all! Well, today's tip comes from the pages of Muscle and Fitness Hers...Research shows that the mood-enhancing effects of exercise are greater for regular trainees than for slackers. In other words, it may take more convincing for your sedentary office girlfriend to join you in Spin class because she doesn't experience the same feelings of increased energy and less fatigue after a sweat session as you do. these feelings increase with time, so get in there and sweat...consistency is the key!!

Today's exercise is walking lunges. These are your typical lunges, just move forward with them. You can increase your resistance by adding dumbbells or barbells. Lets aim for 10 sets of 20 (that's 10 each leg). Spread 'em out throughout your day. They are great for not just the legs, but the bum as well. Have a great day everyone!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/26/10 9:19 A

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WooHoo....bicycle crunches - I love these! Great way to work the core and obliques.

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10/26/10 8:04 A

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Good morning! Here is Tuesday's tip. We all know that the hard part of loosing weight and keeping it off is not the beginning, it's the maintaining. Well, according to a recent study, accountability is a huge factor to keeping the fat off once it's gone. Researchers tracked 170 overweight and obese women for two years and found that the most successful (those who achieved a 10% weight reduction) recieved the most consistent support. Luckily, we are all members of one of the most supportive groups out there by being members of Sparkpeople. So, continue to support your friends and team members, and lets help keep each other accountable.

Today's exercise is bicycle crunches. Lay on the floor with the knees up in a table top position, hands behind the head. Extend the left leg and cross the left elbow to touch the right knee. REturn to start and then extend the right leg and cross the right elbow to the left knee. Continue in the manner. Try for 10 sets of 10 on each side (20 each set). Of course, as always you can split these up througout the day as necessary. Have fun with these as you carve out a marvelous midsection.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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10/25/10 8:13 A

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Good Monday morning all!! Here we are at the last week of October. Wow, this year is going fast. 10 weeks left in 2010...no time like the present to create a new you. Today's tip regards protein. Lean, high-protein foods such as turkey and chicken help kick up calorie-burning by making your body work harder, as protein is more "labor intensive" for your body to digest. Diane Kress, RD, states that replacing 20 percent of carbohydrate calories with protein calories increases fat burning by 5%. So eat up!

Today's exercise is incline push-ups. These can be accomplished by leaning against a wall, using a chair or bench, or even placing a barbell on a rack and holding onto it...your hands are higher than your feet. Although this looks like it would take all of the stress off the muscles and be far too easy, let me tell you from experience, it's not. You can also use a variety of hand positions, from wide which works the lats and chest more, to narrow which moves the focus to the triceps. Try for 5 or more sets of 10...either spaced throughout your day or together. Have a great Monday!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/22/10 8:17 A

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@ GOOSE - I am glad to hear that things are going well. I love the wall sits - make those thighs burn baby! emoticon

Since it's Friday and it's been a long week, today's exercise is to take a 10-15 min walk 2-3 throughout the day or do it all at once. Take the time to reflect and relax.

Today I will share with you the food pyramid. Do you know how many servings of each food group you are supposed to have each day? If not, take a look at the attached pyramid. Print it out, write it down, whatever works best. Today, make sure you get enough servings!

Have a great weekend team! web.mit.edu/athletics/sportsmedicine
/w
crfoodpyr.html


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GOOSE6510's Photo GOOSE6510 Posts: 926
10/21/10 7:50 P

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Doing pretty good on these workouts...yesterday the rows and dead lifts just so happened to be in my class!

I've hit about 5 sets of wall sits today...they are tough to do for a minute!

The nutritional tips are great! Nice to get reminders about things we forget about!

Manda


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/21/10 8:17 A

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Good morning Tight 'n Toned team!

How are you doing w/ your exercises? I would love to hear some feedback from the team. Is there anything that you would like to see? Do you have any nutritional tips to share w/ the team....just let us know.

Today, we are going to work on that lower body again and do some wall sits. Let's hold the position for 1 minute. Make sure that you are sitting in a 90 degree angle. If you're feeling up for the challenge, do it on one leg with the other leg extended out in front of you. Let's try to get 10-15 sets in today.

The nutritional tip for today - which I'm sure everyone has heard before, but drink a full glass of water before your meal. This will help make you full and not to overeat.

Have a great day!

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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/20/10 8:51 A

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Good morning team! Happy Hump Day!

Sorry that I am late on getting your information in today. For today's exercise, we are going to do an upper body and lower body movement. First we have upright rows. Grab a 5lb or 10lb weight, soup cans, whatever you have to add some resistance. You can do these in sets of 5 or 10 but knock out a total of 50. For your lower body we are going to focus on the glute and hamstrings by doing stiff leg deadlifts. Go get your resistance, and do 50 total. Let me know if you have any questions on these.

When planning your meals, try to cut carbs out later in the day. Your metabolism starts to slow down as the day goes on. When you eat carbs late, your body will store it as fat versus fueling it for the energy that it needs.

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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/19/10 7:25 A

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It's Tuesday! I hope that everyone's week is off to a great start....I know mine is. Today, we are going to do mountain climbers. If you don't know what they are, start out in a plank/push up position. Drive your right knee to your chest and then your left. Focus on keeping your hips down to work that core. The magic number = 100. Do them in sets of 10, 20 or 25, so get to work. emoticon

Nutritional tip - plan ahead! Try to plan out your meals for the week. If you can't do it that far, do it a couple of days in advance. This way you're less likely to "cheat" and will eat the foods that you need.

Have a great Tuesday team...make it happen!

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10/18/10 7:50 A

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GOOSE6510--I'm glad to hear that you are liking the daily tips. Thanks for letting us know. Have a great day all!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/18/10 7:06 A

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Happy Monday team! Hope everyone had a great weekend.

@ GOOSE - glad to hear you're enjoying this.

Our nutrional info today is about calcium. Calcium helps to make sure that we have healthy bones. Great sources of calcium include milk, cheese, green leafy vegatables and OJ. How will you get your calcium today?

We are going to do walking lunges today to work on our lower body. Our goal is 10 sets of 10. Spread them throughout the day and don't forget to log in your fitness tracker.

Happy Sparking!

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GOOSE6510's Photo GOOSE6510 Posts: 926
10/17/10 2:55 P

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I love this! I know I'm coming in a little late, but I'm enoying reading this daily. thank you for doing this.

Manda


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/15/10 9:18 A

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I SO look forward to Fridays after a hard week of working out! I spend my Friday mornings doing 40 mins of Yoga w/ my trainer.....what a great way to head into the weekend!

Happy Training!

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10/15/10 9:16 A

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Finally Friday! And here we are, half way through the month already. October is Breast Awareness month, so today's healthy tip is to get your mammogram! Susan G. Komen for the Cure says that "Mammography is the best screening tool used today to find breast cancer. It can find cancers at an early stage, when they are small (too small to be felt) and most responsive to treatment." Also, make sure to do your monthly breast self exams. Pick a day each month to do these exams (the 15th is a great day emoticon ), and be regular with them. The Susan G. Komen for the Cure website is a great place for information regarding breast health. http://www.komen.org

Now, today's exercise...I'm borrowing from last week...stretching. After a great week of exercise and working really hard, our bodies need a good cool down. Take at least 15 minutes to get a good, full body stretch in today. Yoga is also a great way to work out the kinks and relax. So your job today is to take some time for yourself and have a great weekend as well!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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10/14/10 8:31 A

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Good morning! Today's tip regards Cardio. There is always the question about whether long duration, low intensity or short duration, high intensity cardio is better for fat loss. Many recent studies on this point have confirmed that the powerful "after-burn" of high intensity, short duration (interval) trianing is more effective (for fat loss) than low-intensity, continuous exercise. Of course, this research assumes that you are truly putting forth maximal effort (so no slacking!) . Interval training is like many things in life, you get out of it what you put into it. So GO HARD, or GO HOME!!!

Now, today's exercise of the day...Bicycle cruches. Yep, lie on your back and act like you are riding a bike. Keep you head and shoulders up off of the floor and your core tight. Lets aim for 200 of these. You can do them in any increments you like. You can even do them in "Boat Pose" from pilates...balancing on your "sit bones". Let's get that flat stomach that you've always wanted. Go for it!!! Have a great day!~!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/13/10 7:11 P

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I love bicep curls w/ the shoulder press.....I do these often to get the most out of my workouts when I'm doing upper body! WOO HOO!

Edited by: NUBODY4ME at: 10/13/2010 (19:11)
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10/13/10 8:17 A

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Good morning all!!! Today's tip touches on a saying we all heard when we were kids: "An apple a day keeps the doctor away." But is there any real truth to this saying? Well, apples are a great source of vitamins, minerals and about four grams of fiber, if eaten with the skin. Eating the colorful skin adds both fiber and natural antioxidents. These antioxidents can actually help lower cholesterol and keep your lungs healthy. Adding a bit of peanut butter also adds healthy fats and a bit of protein. Gee whiz, sounds like grandma really knew her fruits!

And now, without further adieu, your daily exercise...bicep curls. These can be done with light or heavy weights, even bottles of water, canned goods or books will work. You could even use your office chair (unless it's really big and difficult to lift). How do you do that you ask? Well, lift the chair off the floor, stand holding the chair with arms extended and then bend your arms as if you were doing a dumbbell or barbell curl. If you're at home or have access to dumbbells or barbells, have at it! Lets try for 10 sets of 10 repetitions. If you are really energetic, you can couple this with a shoulder press...do the curl, at the top push the weight up into a shoulder press and then return to the starting position. Let's rock this and get some beautiful arms!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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10/12/10 7:57 A

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Happy Tuesday! Well, we'll start off with a little tip that ties in with yesterday's exercise of the day. A new study published in the Journal of Epidemiology and Community Health shows that walking for as little as 30 minutes a day, three times a week, is enough to lower blood pressure and waist-to-hip circumference enough to lower the risk of heart disease and stroke. Even more reason to get out there and move.

Today's exercise is Skater's Squats. Basically, you start in a regular squat position. Drop into the squat and upon standing back up, raise the right leg laterally to the right. Replace the right foot, squat again and this time, upon raising, raise the left leg laterally to the left. Replace the left foot and repeat. Let's aim for 100 of these squats. You will feel this in your outer hips and glutes. If you want to do more, that's great...I love over-achievers. Have a great day all!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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10/11/10 8:16 A

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Good Morning!!! Here it is, October 11th already. For those of us in America, it is Columbus Day, and many of us are lucky enough to have a vacation day today. This shouldn't mean a vacation from activity though. Today's "exercise of the day" is an easy one...Walking. Try to get an hour of walking today. It can be all at one time, or split up...walk on your lunch break, park farther away from the building, take the stairs instead of the elevator, etc. Just get out there and move. More than an hour is awesome. Let's see how far we can go today!

Today's tip regards the metabolism. We are all trying to find a way to supercharge our metabolism to maxaize our calorie burn, and here is an easy way to do it...spice up you meals today. The chemical Capsaicin, which is what gives red pepper it's kick, and what makes you feel hot when you eat it, can help boost your metabolism and your daily fat burn. So spice up you meals today and kick your metabolism up a notch. Have a great one!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/8/10 7:35 A

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TGIF!

Well, we've made it through our first week. How was every feeling? Today's exercise is a little different, it's stretching. This is something that I don't do very often and I'm feeling it this week after a new strength training program. Make sure you stretch for at least 30 mins today. You can break it up throughout the day or take a yoga class, just make sure you stretch.

Today's tip is, make sure you track everything you eat. This will help you if you go through peaks and valleys to take a look at what went wrong or right in your diet.

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DESIRE2BEFIT's Photo DESIRE2BEFIT Posts: 125
10/7/10 5:56 P

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emoticon

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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/7/10 7:21 A

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Happy Thursday TNT!

One more day until the weekend...woo hoo! Today we are going to focus on our triceps by doing 100 chair tricep dips. Get them in when ever you can. Make sure that you log them in your fitness tracker.

Still feeling hungry after you eat? Drink more H2O. Eat a piece of fruit. Have protein with every meal. Grab and snack on some almonds. Make sure that you eat something that will give you quality calories.

Happy Sparking!

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HISARTIST's Photo HISARTIST SparkPoints: (104,153)
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10/6/10 12:56 P

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Ooh, Ooh...I know the answer...WATER!!! Yep, it's good and good for you. Great little bit of info. Thanks!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/6/10 8:37 A

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Hey team - sorry that I'm signing in late! emoticon

Today's exercise is jumping jacks - 200 of them. Let's try to get in sets of 25 to get that heart pumping and metabolism racing.

For our nutritional tip, I'm going to deviate a little. I read in Oxygen Mag's August issue, "53 gallons of carbonated soft drinks and fruit drinks the average American drinks etch year. This total exceeds the consumed amounts of milk, fruit juice and bottled water combined." WOW! Do you drink sodas and fruit drinks? What can you do differently today (and going forward) to change this number?

Happy Hump Day!

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DESIRE2BEFIT's Photo DESIRE2BEFIT Posts: 125
10/5/10 4:08 P

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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/5/10 6:37 A

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It's Tuesday!

How did everyone do with yesterday's daily exercise? I just want to note, make sure that you include these daily exercises in your fitness tracker! Today's exercise is 200 sit-ups. To work all the areas of your core, do a variety of sit-ups - crunches, reverse crunches, bicycles, leg lifts, planks, swimmers, etc. - whatever you decide, do 200 in sets of 10, 20 or 25.

For your wellness tip, when eating out either do without sauces and dressings or have them on the side. This will limit the amount the you use...those unneccessary calories add up quickly!

Have a Terrific Tuesday!

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THEEXERCISER's Photo THEEXERCISER SparkPoints: (109,237)
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10/4/10 2:18 P

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I ate breakfast I will do my 100 push ups later


Co-Leader of Get Fit and Stay Fit for Life

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ndividual.asp?gid=23163


Carrie


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DESIRE2BEFIT's Photo DESIRE2BEFIT Posts: 125
10/4/10 1:43 P

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10/4/10 7:49 A

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Great tip! Wow, 100 Push-ups...glad it's upper body day! Have a great one everyone!!!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/4/10 7:15 A

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Happy Monday team!

Today's exercise is push-ups! 100 of them. You can do them in sets of 10 or 20 but do 100. Try your best NOT to do them on your knees. You can do this - at your desk, on your lunch break, while watching tv.

The nutrition tip for the day - make sure you eat breakfast. Studies show that those that eat breakfast every day have a better chance of maintaining a healthy weight.

Happy Sparking!

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COOLCUKE's Photo COOLCUKE SparkPoints: (28,801)
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10/1/10 11:20 A

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ok im starting a little late but i will take you up on that challenge, 200 squats today it is! good luck everyone...

BE the LIGHTENING BOLT!

I QUIT SMOKING ON 13 MAY 2010


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NUBODY4ME's Photo NUBODY4ME Posts: 479
10/1/10 9:23 A

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Dawn - thanks for getting us started! I just love squats! One of the things that I do w/ some exercises is say a word to make sure that I hold the position long enough. When you do your squats today, say "cookie monster" at the bottom and come back up. :) I'm on my way and I love the protein tip! Make sure you get that protein in ladies to recovery and rebuild those muscles!

Edited by: NUBODY4ME at: 10/1/2010 (09:23)
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10/1/10 8:06 A

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GOOD MORNING EVERYONE!!! And WELCOME to October!!! Ok, day one of our Daily Exercise and Wellness Tips.
Today's daily exercise is an easy one...Squats. Yep, squats. They are easy, take no equipment, and are a great way to tighten and tone that bum. Let's aim for at least 200 of the little devils today. Spread them out throughout the day...making breakfast? Do some squats while you're waiting on the coffe. Conference call? Do some squats (unless it's a video, they have no idea what you're doing on the other end). Lunch break? How about a few squats for desert? Watching T.V. before bed? Throw in a few more. 200 should be easy...if you are an over-achiever, see how many you can do, or throw in some extra weight to up the ante.

Now, after the sweat, today's wellness tip. If you are aiming to build muscle, you need more protein than the average person. Basically, we need about 1 gram per pound of body weight daily. The reason, exercise causes muscle damage. With every bicep curl you do, you're causing tiny tears in the muscle fibers. Protein helps repair those tears by providing the amino acids your body needs to create new cells. These amino acids repair the tears and strengthen the fibers against future damage. The result: bigger muscles. But don't panic...you will not look like Arnold overnight. Women do not have enough testosterone in their bodies to get manly muscles...it just won't happen. So eat up, lift heavy and let's grow those lean, sexy bodies!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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COCOAMARIA's Photo COCOAMARIA Posts: 198
9/30/10 8:57 P

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Mine is my 41 too! Happy B- early B-day and let's get to work!

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9/30/10 8:05 P

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Yep, my b-day month too...I hit the big 4-1 this year.

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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COCOAMARIA's Photo COCOAMARIA Posts: 198
9/30/10 3:33 P

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Can't wait! My B-day month! emoticon

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NEW-CAZ's Photo NEW-CAZ SparkPoints: (218,169)
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9/30/10 2:57 P

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great idea thank you!

A line in a Robbie Williams song I try to live by.....
"I know I'm going to die so my revenge is living well, Oh Lord...make me pure....but not yet!"
and fav quote
"You only live once...but if you live it right, once is enough"



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BAHAMAMAMA19's Photo BAHAMAMAMA19 Posts: 109
9/30/10 2:07 P

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Love this! Can't wait to start....







Dallas Rock-in-Roll Half Marathon 2:38:58

San Antonio Rock n Roll half Marathon 2:36:44

Heels & Hills Half Marathon-Irving, TX
2:23:00


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IZZYBEAR01's Photo IZZYBEAR01 Posts: 5,421
9/30/10 12:41 P

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I love this! Great idea, everyone could use tips and daily goals.

Tanya

Junk food you have been craving for an hour or the body you have wanted for years? It's your choice

Nothing tastes as good as skinny feels.


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THEEXERCISER's Photo THEEXERCISER SparkPoints: (109,237)
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9/30/10 12:09 P

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sounds great I like this idea


Co-Leader of Get Fit and Stay Fit for Life

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ndividual.asp?gid=23163


Carrie


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9/30/10 11:34 A

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awesome! looking forward to it! thanks!

BE the LIGHTENING BOLT!

I QUIT SMOKING ON 13 MAY 2010


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HISARTIST's Photo HISARTIST SparkPoints: (104,153)
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9/30/10 11:31 A

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Starting tomorrow, Oct.1, we will be posting a daily exercise (something that you can do throughout the day to keep you moving and getting stronger), as well as a nutrition/wellness tip. These will appear Monday thru Friday, and are intended to help us have greater success on our road to wellness. Any ideas or things you would like us to touch on are welcomed, and can be emailed to either myself or NUBODY4ME (Nikki). Have a great end to September and lets ROCK October!

Strong is what you have left when you've used up all your weak.

No Excuses, Just Results!


GO HARD OR GO HOME!!!!


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