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CHARMCITYANGEL's Photo CHARMCITYANGEL SparkPoints: (7,541)
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4/3/14 8:33 P

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Don't give up!!! YOU ARE WORTH THE STRUGGLE

..::Tamika::..
..::Maryland::..
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3/21/2014-303.2 -starting weight
3/24/2014-299.6
3/28/2014-294.2
4/05/2014-288
4/11/2014-287.2
4/16/2014-283
4/21/2014-279.8
4/30/2014-278.4
5/08/2014-275.6
5/28/2014-273.5
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One day at a time


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
2/20/10 4:57 A

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Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
1/19/10 10:51 A

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The more muscles you use, the more calories you burn and the better you feel! Denise

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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
1/16/10 8:16 P

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Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
10/1/09 8:38 P

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In order to build strength, your muscles must work harder than they are accustomed to. This overload will result in increased strength as the body adapts to the stress placed upon it.

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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
10/1/09 8:36 P

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According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat at all, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/27/09 6:34 P

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Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.

Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/22/09 4:55 A

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Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/20/09 4:31 A

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Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.

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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/14/09 7:08 A

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Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/12/09 9:42 P

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Your resting heart rate (RHR) is a good indicator of your state of fitness. Fit people tend to have lower resting heart rates than unfit people because their hearts are stronger and more efficient, which means they can beat more slowly when at rest.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/9/09 9:14 A

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Gentler forms of exercise, such as yoga, Pilates, and Tai chi, can give you many of the benefits of other intense workouts.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/8/09 5:26 A

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Stretching is so important! Stretch away the ouches and the stress!
Denise


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/8/09 1:32 A

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Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It's easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it.

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Edited by: GLORYLIGHT57 at: 9/8/2009 (05:28)
♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/7/09 10:24 A

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For a calorie-torching workout, try circuit training. Alternate cardio bursts (like jumping jacks) with strength exercises (like pushups). Move quickly between exercises without resting to maximize your results when you're short on time.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
9/3/09 5:27 A

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Dee...I know what you mean. If I get in thirty minutes of cardio a day I am satisfied. I have to push myself really hard these days. It ain't easy!!

♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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VIRTOPIA's Photo VIRTOPIA SparkPoints: (50,823)
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9/2/09 11:37 P

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I need to take that last tip to heart and incorporate exercise into my everyday lifestyle.

Operation KOL in effect!!


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/31/09 12:33 P

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Stay active. Don't mistake being "busy" for being "active." You still need to exercise at least 30 minutes each day. Break it up into a few smaller sessions throughout the day if you're pressed for time.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/31/09 12:26 P

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Fixed resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Dumbbells provide fixed resistance.


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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/19/09 6:17 P

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These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness.

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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/17/09 9:47 A

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Hop to it! Jumping jacks, jumping rope, and the like are high-impact activities that build bone strength and power. Just two minutes of jumping each day offers major health and fitness benefits.

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♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/14/09 10:11 A

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Tip of the Day:

Jumping Rope: Not Just for Kids

Looking to raise the fun quotient in your exercise routine? Go old school and reintroduce the jump rope to your fitness repertoire. Jumping rope is fitness- and wallet-friendly all you need is a $10 rope and a flat, open space to get started. Jumping rope is a great cardio workout that improves balance, coordination, and agility.

What you need: A jump rope Keep in mind that jumping with proper form is extremely important. Marty Winkler, co-owner of RopeSport, suggests the following:

emoticon Use some wrist and forearm when turning the rope. Make small circles or a cranking motion.

emoticon Keep your hands level with your hips don't move them higher or lower.

emoticon Jump only an inch or two off the ground.

emoticon Don't make big jumps, and try to land softly.

emoticon Push off from and land on the balls of the feet. Your heels should just tap the ground.

emoticon Relax your neck and shoulders and avoid hunching.

emoticon Keep your elbows bent, as if you were holding a curl bar. A rope that's too long will pull your elbows away from your torso.

emoticon Breathe normally. You should be able to have a conversation with someone while you're jumping.

emoticon emoticon Number of calories burned (for a person weighing 155 pounds*): Slow jumping burns 9.4 calories per minute and 281 calories per half hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half hour.



Edited by: GLORYLIGHT57 at: 8/14/2009 (10:15)
♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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GLORYLIGHT57's Photo GLORYLIGHT57 Posts: 10,592
8/14/09 10:09 A

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Let's share our fitness tips...


♥♥.`Gloria ♥♥.
♥♥Dundalk, Maryland ♥♥.*


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