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MELANIETBI's Photo MELANIETBI Posts: 8,483
5/23/10 8:37 A

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Sunday- May 23rd -"Let's Work on your Balance"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"


(use any equipment you like to use or none)

The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html

****For extra Balance Strength, Do it slowly and in control of your Movements****


1.DB Alternating Bicep Curls

2.DB Side Arm Raises

3.- Chair Squats

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

***Breath in when you Start the move and Out as you finish. Don't hold your breath...


***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**

***Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
***As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/20/10 2:38 P

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Friday: May 21th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Side Bends (slide hands down the out side of leg to knee) helps with love handles

2.Front Bends (slide hands down the front of leg to knee) helps with love handles

3.Dumbbell-Pullover

4.Dumbbell-Alternating Front Shoulder Raise

5.Lunge W/windmill arms

6.Kneeling Single Leg Lift

7.Gluteal Lift

8.Lying Hamstring Curl W/ball

9.Lying Inner Thigh Squeeze W/ball

10.Lying Gluteal Squeeze (bent knees, Alternating counts, Toes up/heals dowm, switchto heals up/toes down-


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/20/10 7:11 A

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Thursday: May 20th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/19/10 7:09 A

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Wednesday-May 19th -"Let's Tone"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Toning:

1.Torso Twist-holding two Dumbbells close to body, twist at waist

2.Dumbbell Lateral Raises

3.Dumbbell hammer Curls

4.Dumbbell Tricep Extensions

5.Alternating Bicep Curls

6.Any Crunch

7.Any Push Up

8.Step Ups

9.Calf Raises

10.Dumbbell Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/18/10 6:20 A

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Tuesday-May 18 th -"Let's Stretch"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/17/10 7:59 A

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Monday-May 17th-"Let's Tone" emoticon emoticon


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning Exercises:

1.Seated Dumbbell Rows

2.Seated Concentration Curls

3.Seated Shoulder Press

4.Seated Tricep Extension

5.Dumbbell Wrist Curls

6.Dumbbell Reverse Flys Seated on Ball or Chair

7.Seated Torso Twist (Grab side of Chair for a 5 sec. hold)

8.Seated Knee Lifts w/ Chair

9.Seated Leg Extension w/ Band

10.Single Leg Squat w/ Chair


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/16/10 7:45 A

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Sunday- May 16th -"~Work on Balance~"!



emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html


*** ~ Work on Balance~*** emoticon emoticon


***Done for extra Balance Strength, Do it slowly and in control of your Movements****


1.Any Lunge

2.Single bent knee / leg Stance (10 Sec. hold)

3.Swimming-On hands and Knees W Ball (Lift- right arm and left leg, then do opposite)

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...



***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/16/10 7:42 A

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emoticon


EVER-HOPEFUL

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
EVER-HOPEFUL's Photo EVER-HOPEFUL SparkPoints: (137,898)
Fitness Minutes: (146,364)
Posts: 12,073
5/16/10 5:00 A

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donエt know why i missed this link before.here is the exercise i did yesturday.some fit into this challange.will do todays challange when posted or at least try to.

yesturday i did.
10km on the bike.
150 crunches
10 times 10 rep of leg exercises for the butt.
step box video.

karen (gwyneth the celt for the pink vikings)

if at first you donエエt succeed,try try again.

heaviest weight-330lbs
start weight sp-270.4lbs
goal weight-155lbs

if i was worth my weight in gold i would be a millionair.my riches are measured by other standards and are worth far more than any gold.

we cant become what we need by remaining what we are.

Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love mo


 Pounds lost: 312.0 
 
0
96.25
192.5
288.75
385
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/15/10 8:55 A

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Saturday- May 15th -"~Let's Tone~"!



emoticon emoticon


emoticon




Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Standing Russian Twist

2.Dumbbell Side Bends

3.Seated Twist W/ medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

4.Swimming

5.Lying Straight Leg Raises

6.Pendulum W/ Medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

7.Crunch

8.Elbow to Knee crunch

9.Bicycle Crunch

10.Reverse Crunch

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/14/10 9:02 P

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Friday-May 14thth "Let's Tone"


emoticon


Goals for this Challenge:

1.DO- DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-



(1-3 sets of 15-20- about 20-30 min)
(use any piece of equipment you like to use or none)

1.Superman

2.Back Extension

3.(Fitness Band)Reverse Row

4.(Fitness Band)Alternating Hammer Curl

5.(Fitness Band)Torso Rotation

6.(Fitness Band)Double Bicep Curl

7.(Fitness Band)Front Shoulder Raise

8.(Fitness Band)Lying Outer Abduction

9.(Fitness Band)Lying Inner Abduction)

10.(Fitness Band)Squats



3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form

***"Modify" any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/13/10 8:05 A

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Thursday: May 13th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Stretching:

1.Seated Butterfly Stretch

2.Neck Roll Stretch

3.Seated Hip & Glute Thigh Stretch

4.Lying Hamstring stretch

5.Lying Hip & Glute Stretch

6.Lying Hip & Glute Hug

7.Lying Single Knee Hug

8.Lying Double Knee Hug

9.Gluteal & Outer Thigh Stretch

10.Childs Pose


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/12/10 7:25 A

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Wednesday-May 12th-"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Dumbbell Lateral Raise

2.Dumbbell Bicep Curl

3.Dumbbell Hammer curl

4.Dumbbell Shrugs

5.Dumbbell Shoulder Press

6.Close Arm Wall Push up

7.Bicycle Crunch

8.Clam Crunch

9.Calf Rocking With Dumbbell

10. Dumbbell Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/11/10 8:36 A

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Tuesday-May 11th-"Let's Stretch"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/10/10 9:01 A

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Monday: May 10th -"Let's Tone"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Toning exercises: Seated- emoticon emoticon

1.Dumbbell Chest Press

2.Dumbbell Shoulder Press

3.Dumbbell Rows

4.Dumbbell Alternating Bicep Curl

5.Dumbbell Laterial Raises

6.Dumbbell Side Bends

7.Torso Twist (5 sec. hold)

8.Knee Lifts W/ band

9.Inner Thigh Squeeze w/ Ball-
Seated inner thigh squeezes are a great way to work the small muscles of the inner thigh to strengthen the muscles surrounding the knee. You can use any type of ball, although a weighted medicine ball can add intensity to the exercise.
Sit tall in a chair or on a ball and squeeze a medicine ball or inflatable ball between the knees.
Keep the abs engaged as you squeeze the ball with your knees, activating the inner thighs.
Release just halfway, keeping tension and pressure on the ball, and repeat for 1-3 sets of 15-30 reps.

10.Dumbbell Squats



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 1-3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.





emoticon


*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/9/10 8:15 A

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Sunday- May 9th -"Let's Work on your Balance"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"


(use any equipment you like to use or none)

The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html

****For extra Balance Strength, Do it slowly and in control of your Movements****


1.DB Alternating Bicep Curls

2.DB Side Arm Raises

3.- Chair Squats

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

***Breath in when you Start the move and Out as you finish. Don't hold your breath...


***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**

***Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
***As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/8/10 8:30 A

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Saturday: May 8th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Toning exercises: Ab work

1.Back Extension

2.Superman

3.Regular Crunch

4.Reverse Crunch

5.Crunch W/Twist

6.Bicycle Crunch

7.Standing Dumbbell Torso twist (Bent elbows close to body)

8.Dumbbell side Bents

9.Dumbbell chest Press

10.Dumbbell Squats



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/7/10 12:29 P

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Friday- May 7th "~Let's Tone~"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1.Standing (Dumbbell) Shrug

2.Standing (Dumbbell) Alternating Front Shoulder Raises

3.Standing (Dumbbell) Alternating Bicep Curl

4.Standing (Dumbbell) Two-Arm Lateral Raises

5.Standing (Dumbbell) Tricep Extension

6.Lying Leg Curl (Ankle weights)

7.Any Push Up (modified)

8.Step ups (use your bottom Step)

9.Standing Calf Raises (chair, counter can be used)

10.Wide Leg Squats (chair, counter-Dumbbells, Band, tubing can all be used)


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea. for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/6/10 12:38 P

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Thursday: May 6th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/5/10 7:53 A

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Wednesday: May 5th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Side Bends (slide hands down the out side of leg to knee) helps with love handles

2.Front Bends (slide hands down the front of leg to knee) helps with love handles

3.Dumbbell-Pullover

4.Dumbbell-Alternating Front Shoulder Raise

5.Lunge W/windmill arms

6.Kneeling Single Leg Lift

7.Gluteal Lift

8.Lying Hamstring Curl W/ball

9.Lying Inner Thigh Squeeze W/ball

10.Lying Gluteal Squeeze (bent knees, Alternating counts, Toes up/heals dowm, switchto heals up/toes down-


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/4/10 9:04 A

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Tuesday: May 4th, -"Let's Stretch"


emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"

(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Stretching:

1.Camel Stretch

2.Cat Stretch

3.Child Pose

4.Seated Butterfly Stretch

5.Lying Hip & Glute Stretch

6.Trangle Pose

7.Seated Side Hurdler stretch

8.Upward Dog

9.Lying Ab Stretch

10.Calf Stretch



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
5/3/10 9:43 A

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Monday: May 3rd -"Let's Tone"


emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Seated Toning:

1,Neck Roll

2.Seated Dumbbell-Overhead Arm Extension

3.Seated Dumbbell- Forward Arm Extension W/ a Pulse-(5 pulses, Stop -hold- repeat)

4.Seated Dumbbell-Tricep Arm Extension

5.Seated Torso Twist-(5 Sec. hold to the side of the chair)

6.Seated Knee Lifts-wont be doing today

7.Seated Leg Single Leg Lift- W/ band-wont be doing today

8.Seated Thigh Squeeze W/ball (can use towel, pillow)-wont be doing today

9.Calf Raises (holding on to back of chair)

10.Chair Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon


*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/26/10 7:07 A

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Monday- April 26th -"Let's Tone"


emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Seated Toning:

1,Neck Roll

2.Seated Dumbbell-Overhead Arm Extension

3.Seated Dumbbell- Forward Arm Extension W/ a Pulse-(5 pulses, Stop -hold- repeat)

4.Seated Dumbbell-Tricep Arm Extension

5.Seated Torso Twist-(5 Sec. hold to the side of the chair)

6.Seated Knee Lifts

7.Seated Leg Single Leg Lift- W/ band

8.Seated Thigh Squeeze W/ball (can use towel, pillow)

9.Calf Raises (holding on to back of chair)

10.Chair Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon


*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/25/10 8:41 A

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Sunday- April 25th -"Let's Work on your Balance"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"


(use any equipment you like to use or none)

The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html

****For extra Balance Strength, Do it slowly and in control of your Movements****


1.Jumping Jacks

2.Single Leg Stand-both sides (Core balance Disc) or (pillow) or (nothing)

3.- Chair Squats

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

***Breath in when you Start the move and Out as you finish. Don't hold your breath...


***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**

***Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
***As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/18/10 12:13 P

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Please check my Sunday blog for the weeks challenge

virus- my computer is in shop

melanie

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/15/10 10:02 A

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Thursday- April 15th "Let's Tone"



emoticon



***DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***


3 sets of 15-20- about 20 min

1.Neck Roll- Left and right

2.Shoulder Roll-Forward

3.Shoulder Roll- Back

4.Standing Torso Twist

5.Standing Butterfly

6.Hip Flexion

7.Forward Lunge

8.Side Lunge

9.Kick Backs

10.Squats




3 sets of 15-30 reps, Do all slow and steady, concentrate on your form

***Modify any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, don't.
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/14/10 7:20 A

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Wednesday-April 14th "~Let's Tone~"



emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1.Standing (Dumbbell) Shrug

2.Standing (Dumbbell) Alternating Front Shoulder Raises

3.Standing (Dumbbell) Alternating Bicep Curl

4.Standing (Dumbbell) Two-Arm Lateral Raises

5.Standing (Dumbbell) Tricep Extension

6.Lying Leg Curl (Ankle weights)

7.Any Push Up (modified)

8.Step ups (use your bottom Step)

9.Standing Calf Raises (chair, counter can be used)

10.Wide Leg Squats (chair, counter-Dumbbells, Band, tubing can all be used)


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea. for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/13/10 5:35 A

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Tuesday-April 13 th -"Let's Stretch"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/12/10 8:17 A

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Monday-April 12th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning: Seated, using Dumbbells where needed

1,Seated Neck Roll

2.Seated Two Arm Lateral Raise

3.Seated Alternating Bicep Curl

4.Seated Hammer Curl

5.Seated Dumbbell Side Bends

6.Torso Twist

7.Seated Double knee/Leg Extension(bring knees inwards towards ABs,then straighten, Rest ...down feet flat on floor, repeat...)

8.Seated Double Knee Lifts

9.Calf Raises

10. Chair Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/11/10 6:25 A

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Sunday- Aprik 11th -"~Work on Balance~"!



emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html


*** ~ Work on Balance~*** emoticon emoticon


***Done for extra Balance Strength, Do it slowly and in control of your Movements****


1.Any Lunge

2.Single bent knee / leg Stance (10 Sec. hold)

3.Swimming-On hands and Knees W Ball (Lift- right arm and left leg, then do opposite)

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...



***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/10/10 7:48 A

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Saturday-April 10th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1.Neck Roll

2.Butterfly Stretch

3.V-Sit & Twist W/ball-(Lean back so that you are ina V with your back and knees, eyes looking uptowards ceiling to keep spinein alignment.
Holding medicine ball, arms stretched out in front of
you, twist to one side keeping arms out, almost touching floor.
Come back to center & twist
to other side, always maintaining a straight spine and abdominal muscles contracted.)

4.Plank W/Knee Raise

5.Plank W/ Leg Lift

6.Crunch & Reach

7.Reverse Crunch

8.Circle Crunches

9.Back Extension

10. Superman


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/9/10 8:01 A

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Friday-April 9th "Let's Tone"


emoticon


Goals for this Challenge:

1.DO- DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-



(1-3 sets of 15-20- about 20-30 min)
(use any piece of equipment you like to use or none)

1.Superman

2.Back Extension

3.(Fitness Band)Reverse Row

4.(Fitness Band)Alternating Hammer Curl

5.(Fitness Band)Torso Rotation

6.(Fitness Band)Double Bicep Curl

7.(Fitness Band)Front Shoulder Raise

8.(Fitness Band)Lying Outer Abduction

9.(Fitness Band)Lying Inner Abduction)

10.(Fitness Band)Squats



3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form

***"Modify" any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/8/10 7:51 A

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Thursday-April 8 th -"Let's Stretch"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/7/10 8:00 A

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Wednesday-April 7th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Dumbbell Lateral Raise

2.Dumbbell Bicep Curl

3.Dumbbell Hammer curl

4.Dumbbell Shrugs

5.Dumbbell Shoulder Press

6.Close Arm Wall Push up

7.Bicycle Crunch

8.Clam Crunch

9.Calf Rocking With Dumbbell

10. Dumbbell Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/6/10 7:43 A

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Tuesday- April 6th -"Let's Stretch"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"

(use any equipment you like to use or none)


****Let's Stretch****

1.Cat Stretch

2.Camel Stretch

3.Lying Double Knee Hug

4.Lying Abs Stretch

5.Lying Hip & Glute Stretch

6.Seated Cross-Legged Forward Bend

7.Single Leg Calf Stetch W/Wall

8.Standing Shoulder Stretch

9.Standing Chest Stretch

10.Standing Triceps Stretch


*Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
*When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/5/10 5:24 A

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Monday: April 5th -"Let's Tone"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Toning exercises: Mostly Seated

1.S DB Shoulder Press

2.S DB Rows

3.S DB Tricep Extension

4.S DB Lateral Raises

5.S DB Bicep Curls

6.S DB Wrist Curls

7.S DB Hammer Curls

8.Slow Swimming on Ball

9.Hamstring flexion with Ball

10.Wall Squats with Ball



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/4/10 9:07 A

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Sunday- April 4th "~Let's Tone~"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1.Rejoice

2.Dance

3.Sing

4.Spend time with family

5.Spend time with friends

6.Help Someone in need

7.Prayer

8.Smell the flowers

9.Enjoy your Children

10.Love the one your with


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea. for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/3/10 8:51 A

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Saturday- April 3rd -"Let's Tone"! emoticon emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


***Let's ~ GET STARTED~ Tone*** emoticon emoticon

1. Back Extension

2.Superman

3.Standing Russian Twist (No ball, Use a single weight, holding onto with both hands)

4.Lying Hip & Glute Stretch

5.Lying Hip & Glute Hug

6.Regular Crunch

7.Crunch W/ Twist

8.Reverse Crunch

9.Bicycle Crunch

10.Wide Leg Wall Sit (Squat ) W/ Calf Raises

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/1/10 10:58 P

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Friday- April 2nd "~Let's Tone~"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1.Standing (Dumbbell) Shrug

2.Standing (Dumbbell) Alternating Front Shoulder Raises

3.Standing (Dumbbell) Alternating Bicep Curl

4.Standing (Dumbbell) Two-Arm Lateral Raises

5.Standing (Dumbbell) Tricep Extension

6.Lying Leg Curl (Ankle weights)

7.Any Push Up (modified)

8.Step ups (use your bottom Step)

9.Standing Calf Raises (chair, counter can be used)

10.Wide Leg Squats (chair, counter-Dumbbells, Band, tubing can all be used)


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea. for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/1/10 3:03 P

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Thursday- April 1st -"Let's Stretch"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"

(use any equipment you like to use or none)


****Let's Stretch****

1.Cat Stretch

2.Camel Stretch

3.Lying Double Knee Hug

4.Lying Abs Stretch

5.Lying Hip & Glute Stretch

6.Seated Cross-Legged Forward Bend

7.Single Leg Calf Stetch W/Wall

8.Standing Shoulder Stretch

9.Standing Chest Stretch

10.Standing Triceps Stretch


*Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
*When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
4/1/10 1:02 P

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Wednesday- March 31st -"Let's Tone"


emoticon emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING:
"you can find the demos on the-/your/ My Fitness Page"


(you can use- Dumbbells, Bands or Tubing, Fitness ball or Nothing, its all up to you.)


Let's get Started: " Standing "

1.Dumbbell Forward Shoulder Roll

2.Dumbbell Backwards Shoulder Roll

3.Standing Forward Swim

4.Standing Butterfly Stroke

5.Scapular Retractions-(same movement as Rows)

6.Ab Retractions(draw belly button inward, Squeeze)

7.Any Push ups (wall)

8.Calf Raises

9.Step ups

10.Dumbbell Squats



*Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
*When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
**Chair can always be used**

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/30/10 7:06 A

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Tuesday-March 30th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/29/10 7:44 A

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Monday- March 29th -"~Let's Tone~"!



emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Seated Neck Roll

2.Seated Over Head Arm Extension W/ pulse(band, towel, tubing)

3.Seated Forward Arm Extension W/Pulse(band, towel, tubing)

4.Seated Dumbbell Triceps Extension

5.Seated (chair) Torso Twist(hold onto right then left side 3-5 sec holds)

6.Seated Knee Lifts(sit towards front of chair, hold on to seat, lean back resting on chair, lift legs)

7.Seated Leg Extensions W/Band

8.Seated Vertical Scissors

9.Standing Calf Raises

10.Standing Chair Squats

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/28/10 7:41 A

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Sunday- March 28th -"~Work on Balance~"! emoticon


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html


*** ~ Work on Balance~*** emoticon emoticon


***Done for extra Balance Strength, Do it slowly and in control of your Movements****


1.Forward Heal Touch-Basic, Standing or Sitting (harder-calf stretch)

2.Leg Back Toe Touch-Basic, Standing or Sitting (harder- lift leg, pulse)

3.Swimming-On hands and Knees (Lift- right arm and left leg, then do opposite)

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...



***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/27/10 7:24 A

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Saturday- March 27th -"Let's Tone"



emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


***Let's ~ GET STARTED~ Tone***

1. Back Extension

2.Superman

3.Standing Russian Twist (No ball, Use a single weight, holding onto with both hands)

4.Lying Hip & Glute Stretch

5.Lying Hip & Glute Hug

6.Regular Crunch

7.Crunch W/ Twist

8.Reverse Crunch

9.Bicycle Crunch

10.Wide Leg Wall Sit (Squat ) W/ Calf Raises

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/26/10 6:32 A

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Friday-March 26th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Side Bends (slide hands down the out side of leg to knee) helps with love handles

2.Front Bends (slide hands down the front of leg to knee) helps with love handles

3.Dumbbell-Pullover

4.Dumbbell-Alternating Front Shoulder Raise

5.Lunge W/windmill arms

6.Kneeling Single Leg Lift

7.Gluteal Lift

8.Lying Hamstring Curl W/ball

9.Lying Inner Thigh Squeeze W/ball

10.Lying Gluteal Squeeze (bent knees, Alternating counts, Toes up/heals dowm, switchto heals up/toes down-


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/25/10 6:30 A

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Thursday-March 25th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/24/10 9:59 A

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Wednesday-March 24th "~Let's Tone~"



emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1.Standing (Dumbbell) Shrug

2.Standing (Dumbbell) Alternating Front Shoulder Raises

3.Standing (Dumbbell) Alternating Bicep Curl

4.Standing (Dumbbell) Two-Arm Lateral Raises

5.Standing (Dumbbell) Tricep Extension

6.Lying Leg Curl (Ankle weights)

7.Any Push Up (modified)

8.Step ups (use your bottom Step)

9.Standing Calf Raises (chair, counter can be used)

10.Wide Leg Squats (chair, counter-Dumbbells, Band, tubing can all be used)


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea. for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/23/10 6:08 A

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Tuesday: March 23 rd -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Stretching:

1.Seated Butterfly Stretch

2.Neck Roll Stretch

3.Seated Hip & Glute Thigh Stretch

4.Lying Hamstring stretch

5.Lying Hip & Glute Stretch

6.Lying Hip & Glute Hug

7.Lying Single Knee Hug

8.Lying Double Knee Hug

9.Gluteal & Outer Thigh Stretch

10.Childs Pose


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/22/10 7:12 A

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Monday: March 22nd -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Toning exercises: Seated

1.Dumbbell Chest Press

2.Dumbbell Shoulder Press

3.Dumbbell Rows

4.Dumbbell Alternating Bicep Curl

5.Dumbbell Laterial Raises

6.Dumbbell Side Bends

7.Torso Twist (5 sec. hold)

8.Knee Lifts W/ band

9.Inner Thigh Squeeze w/ Ball-
Seated inner thigh squeezes are a great way to work the small muscles of the inner thigh to strengthen the muscles surrounding the knee. You can use any type of ball, although a weighted medicine ball can add intensity to the exercise.
Sit tall in a chair or on a ball and squeeze a medicine ball or inflatable ball between the knees.
Keep the abs engaged as you squeeze the ball with your knees, activating the inner thighs.
Release just halfway, keeping tension and pressure on the ball, and repeat for 1-3 sets of 15-30 reps.

10.Dumbbell Squats



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 1-3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/21/10 7:44 A

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Sunday-March 21st -"For Better Balance"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)



The Link:#4-9

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html




"Let's get Started:

1.Swimming (Hands & knees)or a(ball)

2.Jumping Jacks or Jump Rope

3.T-Stand or Air Plane

4.Side Leg Raises

5.Planter Flexion

6.Knee Flexion

7.Hip Flexion

8.Hip Extension

9.Walk Heal To Toe

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

Turn on the music, lets keep moving today...


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/20/10 6:54 A

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Saturday- March 20th -"~Let's Tone~"!



emoticon emoticon


emoticon




Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Standing Russian Twist

2.Dumbbell Side Bends

3.Seated Twist W/ medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

4.Swimming

5.Lying Straight Leg Raises

6.Pendulum W/ Medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

7.Crunch

8.Elbow to Knee crunch

9.Bicycle Crunch

10.Reverse Crunch

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/17/10 12:20 P

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Wednesday: March 17th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Toning exercises:

1.Dumbbell Press up

2.Dumbbell Chest Press

3.Dumbbell Two Arm Lateral Raise

4.Dumbbell Hammer Curl

5.Dumbbell Alternating Bicep Curl

6.Dumbbell Pullovers

7.Any Crunch

8.Step ups

9.Calf Raises

10.Wide Leg Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/12/10 3:54 P

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Friday-March 12th -"~Let's Tone~"!


emoticon emoticon



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Shoulder Shrug

2.Alternating Front Shoulder Raises

3.Alternating Bicep Curls

4.Two Arm Laterial Raises

5.Rows

6.Tricep Extensions

7.Torso Twist

8.Step Ups

9.Calf Raises

10.Squats



***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself!


emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/12/10 12:37 P

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Thursday-March 11th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/10/10 5:04 A

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Wednesday: March 10th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Toning exercises:

1.Dumbbell Press up

2.Dumbbell Chest Press

3.Dumbbell Two Arm Lateral Raise

4.Dumbbell Hammer Curl

5.Dumbbell Alternating Bicep Curl

6.Dumbbell Pullovers

7.Any Crunch

8.Step ups

9.Calf Raises

10.Wide Leg Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/9/10 5:13 A

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Tuesday-March 9th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/8/10 8:34 A

My SparkPage
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Monday- March 8th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Seated Toning:

1,Neck Roll

2.Seated Dumbbell-Overhead Arm Extension

3.Seated Dumbbell- Forward Arm Extension W/ a Pulse-(5 pulses, Stop -hold- repeat)

4.Seated Dumbbell-Tricep Arm Extension

5.Seated Torso Twist-(5 Sec. hold to the side of the chair)

6.Seated Knee Lifts

7.Seated Leg Single Leg Lift- W/ band

8.Seated Thigh Squeeze W/ball (can use towel, pillow)

9.Calf Raises (holding on to back of chair)

10.Chair Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon *

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/7/10 9:16 A

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Sunday- March 7th -"Let's Work on your Balance"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"


(use any equipment you like to use or none)

The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html

****For extra Balance Strength, Do it slowly and in control of your Movements****


1.Jumping Jacks

2.Single Leg Stand-both sides (Core balance Disc) or (pillow) or (nothing)

3.- Chair Squats

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

***Breath in when you Start the move and Out as you finish. Don't hold your breath...


***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**

***Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
***As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/6/10 8:20 A

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Saturday- March 6th -"Mostly Ab's"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)



"Today's-Mostly Ab's Workout:


1.Banana

2.Back Extension on A Ball

3.Slow Swimming on A Ball

4.Super man

5.Lying Straight Leg-Leg Raises-W/ Ball

6.Reg. Crunch

7.Crunch W/ Twist

8.Bicycle Crunch

9.Reverse Crunch

10.Hip Flexor


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/5/10 8:53 A

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Friday- March 5th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Toning:

1,Side Bends (slide hands down the out side of leg to knee) helps with love handles

2.Front Bends (slide hands down the front of leg to knee) helps with love handles

3.Dumbbell-Pullover

4.Dumbbell-Alternating Front Shoulder Raise

5.Lunge W/windmill arms

6.Kneeling Single Leg Lift

7.Gluteal Lift

8.Lying Hamstring Curl W/ball

9.Lying Inner Thigh Squeeze W/ball

10.Lying Gluteal Squeeze (bent knees, Alternating counts, Toes up/heals dowm, switchto heals up/toes down-


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/3/10 10:36 P

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Thursday: March 4th, -"Let's Stretch"


emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"

(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Stretching:

1.Camel Stretch

2.Cat Stretch

3.Child Pose

4.Seated Butterfly Stretch

5.Lying Hip & Glute Stretch

6.Trangle Pose

7.Seated Side Hurdler stretch

8.Upward Dog

9.Lying Ab Stretch

10.Calf Stretch



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.





emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/3/10 6:45 A

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Wednesday-March 3RD -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Toning:

1.Torso Twist-holding two Dumbbells close to body, twist at waist

2.Dumbbell Lateral Raises

3.Dumbbell hammer Curls

4.Dumbbell Tricep Extensions

5.Alternating Bicep Curls

6.Any Crunch

7.Any Push Up

8.Step Ups

9.Calf Raises

10.Dumbbell Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/2/10 7:57 A

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Tuesday-March 2nd -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
3/1/10 12:23 P

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Monday: March 1st -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)


"Todays Toning exercises: Seated- emoticon emoticon

1.Dumbbell Chest Press

2.Dumbbell Shoulder Press

3.Dumbbell Rows

4.Dumbbell Alternating Bicep Curl

5.Dumbbell Laterial Raises

6.Dumbbell Side Bends

7.Torso Twist (5 sec. hold)

8.Knee Lifts W/ band

9.Inner Thigh Squeeze w/ Ball-
Seated inner thigh squeezes are a great way to work the small muscles of the inner thigh to strengthen the muscles surrounding the knee. You can use any type of ball, although a weighted medicine ball can add intensity to the exercise.
Sit tall in a chair or on a ball and squeeze a medicine ball or inflatable ball between the knees.
Keep the abs engaged as you squeeze the ball with your knees, activating the inner thighs.
Release just halfway, keeping tension and pressure on the ball, and repeat for 1-3 sets of 15-30 reps.

10.Dumbbell Squats



***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 1-3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.





emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/28/10 7:56 A

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Sunday- February 28th -"Let's Work on your Balance"!


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on the My Fitness Page"


(use any equipment you like to use or none)

The Link:

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html

****For extra Balance Strength, Do it slowly and in control of your Movements****


1.Forward Heal Touch-Basic, Standing or Sitting

2.Leg Back Toe Touch-Basic, Standing or Sitting

3.Side Toe Touch-Standing

4.Side Leg Raises-Standing-Use Link

5.Planter Flexion-heal lifts-Use Link

6.Knee Flexion-Use Link

7.Hip Flexion-Use Link

8.Hip Extension-Use Link

9.Walk Heal to Toe-Use Link

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

***Breath in when you Start the move and Out as you finish. Don't hold your breath...


***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**

***Dumbbell size 3-5 lbs (when using) If can't use a weigh, "Don't".
***As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/27/10 6:58 A

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Saturday- February 27th -"~Let's Tone~"!



emoticon emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Standing Russian Twist

2.Dumbbell Side Bends

3.Seated Twist W/ medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

4.Swimming

5.Lying Straight Leg Raises

6.Pendulum W/ Medicine Ball (use as an alternative-Small ball, towel, can, candle, pillow, dumbbell)

7.Crunch

8.Elbow to Knee crunch

9.Bicycle Crunch

10.Reverse Crunch

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/26/10 7:22 A

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Friday: February 26th -"Let's Tone"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Toning exercises: from classes

1.Side Bends (slide hands down the sides of your leg, stopping about at knee, repeat to other side.) love handle

2.Forward Side Bends (slide hands towards front of leg, stopping at top of knee, repeat to other leg.) love handles

3.Dumbbell Bicep curl

4.Dumbbell Tricep Extension

5.Dumbbell Lteral Raises

6.Gluteal Lifts (lay on back with knees bent, sqeeze Butt and Abs, lift and hold for 5 sec. repeat.)

7.Kneeling Single Leg Lift

8.Lundge W/ Windmill Arms

9.Double Lateral Arm Raise w/twist (Door knob turns)

10.Lying Gluteal Squeeze (Alternating with toes up and heals down, then Switch heals up and toes down.)


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/25/10 7:20 A

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Thursday-Februaryr 25th -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Todays Stretching:

1.Inner Thigh Stretch

2.Quad Stretch

3.Hamstring Stretch

4.Torso Stretch

5.Wrist & ForeArm Stretch

6.Wrist & Bicep Stretch

7.Shoulder stretch

8.Standing Tricep Stretch

9.Chest Stretch

10.Neck Stretch


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/24/10 11:08 A

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Wednesday- February 24th



emoticon


***DO DRINK 8-80Z WATER EACH DAY
***DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
***TRY AS MANY OF THE FOLLOWING EXERCISES, DO WHAT YOU CAN DO

Let's Tone:


1.Shoulder Rolls, Forward(Can use with a Weight or without)
2.Shoulder Rolls, Backwards (can use with a Weight or without)
3.Standing Forward Swim
4.Standing Butterfly Swim
5.Scapular Retractions-Dumbbell Rows
6.Calf Raises
7.Step Ups
8.Dumbbell Squats
9.Seated Ab Crunch W/Twist
10.Any Type Of Push Up


*do to the best of your personal abilities, the most important thing for you,is your willingness to try.*


3 sets of 15-30 reps, Do all slow and steady, concentrate on your form

***Modify any where needed, Everyone is at a different fitness level.

Breath in when you Start the move and Out as you finish. Don't hold your breath...

Dumbbell size 3-5 lbs (when using) If can't use a weigh, don't.
**As the weights become to easy for you, gradually move to the next level.


****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself



emoticon

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/23/10 7:58 A

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Tuesday-February 23rd -"Let's Stretch"



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)

"Today's Stretching:

1.Seated Butterfly Stretch

2.Neck Roll Stretch

3.Seated Hip & Glute Thigh Stretch

4.Lying Hamstring stretch

5.Lying Hip & Glute Stretch

6.Lying Hip & Glute Hug

7.Lying Single Knee Hug

8.Lying Double Knee Hug

9.Gluteal & Outer Thigh Stretch

10.Childs Pose


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.


emoticon



*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/22/10 5:33 A

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Monday- February 22nd-"~Let's Tone~"! emoticon emoticon



emoticon



Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY

2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***

3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the your: "My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


*** ~ Let's Tone~*** emoticon emoticon

1. Seated Neck Roll

2.Seated Over Head Arm Extension W/ pulse(band, towel, tubing)

3.Seated Forward Arm Extension W/Pulse(band, towel, tubing)

4.Seated Dumbbell Triceps Extension

5.Seated (chair) Torso Twist(hold onto right then left side 3-5 sec holds)

6.Seated Knee Lifts(sit towards front of chair, hold on to seat, lean back resting on chair, lift legs)

7.Seated Leg Extensions W/Band

8.Seated Vertical Scissors

9.Standing Calf Raises

10.Standing Chair Squats


***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.




emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/22/10 5:32 A

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I'll be looking forward to it


Ever-Hopeful



nice to me you

*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
EVER-HOPEFUL's Photo EVER-HOPEFUL SparkPoints: (137,898)
Fitness Minutes: (146,364)
Posts: 12,073
2/21/10 6:24 P

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sorry you have to count me out for at least a week but when the dr gives me ok to exercise again count me in.

karen (gwyneth the celt for the pink vikings)

if at first you donエエt succeed,try try again.

heaviest weight-330lbs
start weight sp-270.4lbs
goal weight-155lbs

if i was worth my weight in gold i would be a millionair.my riches are measured by other standards and are worth far more than any gold.

we cant become what we need by remaining what we are.

Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love mo


 Pounds lost: 312.0 
 
0
96.25
192.5
288.75
385
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/21/10 6:38 A

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Sunday-February 21st -"For Better Balance"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
"you can find the demos on (the/your) My Fitness Page"


(you can use,dumbbells,bands or tubing,fitness ball or nothing, its all up to you.)



The Link:#4-9

http://physicaltherapy.about.com/gi/o.ht
m?zi=1/XJ/Ya&zTi=1&sdn=physicaltherapy
&cdn=health&tm=76&gps=71_529_852_567&f
=00&tt=14&bt=1&bts=1&zu=http%3A//webof
life.ksc.nasa.gov/exerciseandaging/cha
pter4_balance.html




"Let's get Started:

1.Swimming (Hands & knees)or a(ball)

2.Jumping Jacks or Jump Rope

3.T-Stand

4.Side Leg Raises

5.Planter Flexion

6.Knee Flexion

7.Hip Flexion

8.Hip Extension

9.Walk Heal To Toe

10. A Slow Grape Vine- (the Dance move) Once your have footing, After some Practice for some (me), Blast Some music, have some fun.
*Start with your normal stance,
*Side step,
*Step across in front of the support foot,
*Side step,
*Step behind the support foot,
*Repeat the sequence...

Turn on the music, lets keep moving today...


***Breath in when you Start the move and Out as you finish. Don't hold your breath...

***Do 3 sets of 15-30 reps, Do all slow and steady, Concentrate on your Form
***When Doing Stretching-(1-3 sets),(Hold for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
****Chair can always be used**


*Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/20/10 5:01 P

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Saturday- February 20th -"Let's Tone"


emoticon


Goals for this Challenge:

1.DO DRINK 8-8oz WATER DAILY
2.DO ANY TYPE OF AEROBIC EXERCISE @ LEAST 30 MIN***
3.DO AS MANY AS YOU CAN OF THE FOLLOWING-
Sets/Reps (1/15)or(2/15)or(3-15)...Chair can always be used, for those that need it.

"you can find the demos on the/your My Fitness Page"


(You can also use: dumbbells, bands or tubing, fitness ball or NOTHING, its all up to you.)


***Let's ~ GET STARTED~ Tone***

1. Back Extension

2.Superman

3.Standing Russian Twist (No ball, Use a single weight, holding onto with both hands)

4.Lying Hip & Glute Stretch

5.Lying Hip & Glute Hug

6.Regular Crunch

7.Crunch W/ Twist

8.Reverse Crunch

9.Bicycle Crunch

10.Wide Leg Wall Sit (Squat ) W/ Calf Raises

***Breath in when you Start the move and Out as you finish. Don't hold your breath...



*Do 3 sets of 15-30 reps, Do all "slow" and steady, Concentrate on your Form.
*When Doing Stretching-(1-3 sets), (Hold Ea.for 15-30 Seconds)

***"Modify" any where needed, Everyone is at a different fitness level.
***Chair can always be used***

Dumbbell size 3-5 lbs (when using) If can't use a weight, "Don't".
*As the weights become to easy for you, gradually move to the next level.



****REMINDER: EVERYONE SHOULD KNOW THEIR OWN LIMITS, MODIFY WHEN EVER NEEDED, STRETCH TO THE POINT OF DISCOMFORT," NOT PAIN", WHEN IN DOUBT ASK DR.'S PERMISSION BEFORE STARTING AN EXERCISE ROUTINE.



Congratulations you did it, Be very proud of Yourself.



emoticon




*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
MELANIETBI's Photo MELANIETBI Posts: 8,483
2/20/10 4:47 P

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Hi

I will be posting a Daily challenge

Do what you can, at you own pace

Mon-Wed-Fri/ Toning

Tues-Thurs/ Stretches

Sat-/mostly Abs

Sun-/ For better Balance and for some Fun

Use the icon emoticon When Completed.

Enjoy


emoticon

Edited by: MELANIETBI at: 2/24/2010 (11:13)
*** Melanie ***- Mrytle Beach, SC

Goal:20lbs by the end of the year! Period!
Join me!

I Believe that:
Exercise = Change
Self esteem = Change
Loving Myself = Change
Hitting my Goal = Pride

There will be moments in your life where you値l just want to give up, but you have to find strength to push forward


 current weight: 215.8 
 
216.5
214.875
213.25
211.625
210
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