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12/13/17 12:46 A

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Here's another Jessica Smith video I liked: Full Body Fat Burn Fit in 15 workout #11 (18 min)
www.youtube.com/watch?v=h9uk
UfUV7QY&am
p;feature=youtu.be


My comment on this one: Wow, great workout! I had to modify a bunch & replace dips w/ overhead triceps extensions (shoulder, wrist and elbow issues!), but I still liked the pace--challenging but not punishing.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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12/10/17 1:21 P

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Eva, I think you mentioned liking Jessica Smith's barre workouts. Have you tried her DVD? I've just tried a couple of her youtube videos.

My previous love-hate relationship with Jessica Smith and her workout videos has become mostly appreciative, though some individual routines I will never do again, mainly because of joint issues (or anything with "jump start" in the title--way too fast & intense).

Just tried one I *really* liked "Cardio Barre - 13 Minute Intermediate Total Body Ballet Workout." The 'intermediate' is because she doesn't explain the ballet terms like she does in her Barre for Beginners, but it's quite doable. Her was my comment: "Great workout & no joint issues! Got the heart revving. Thanks!" www.youtube.com/watch?v=ULhJ
jRiqfWc


Here's the Barre for Beginners link & my comment on that workout:
www.youtube.com/watch?v=k8pd
70vyxHk&am
p;feature=youtu.be

"Good solid workout, though my elbows complained immediately with those chair pushups. Tried the modification; couldn't tell if I was doing it right, couldn't feel much."

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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12/5/17 11:36 P

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More good stretching, a Chair Yoga Workout (14 minutes) by Jessica Smith: www.sparkpeople.com/blog/blo
g.asp?post
=finally_a_yoga_routine_for_
bad_wr
ists

Here's the comment I added after trying it today: Good workout/stretching. I did have to modify the upward-facing dog which put a strain on my wrists; I did it on fists instead of flat palms. I also modify the quad stretch by holding my heel instead of the top of the foot, which puts less stress on my knee. I appreciated the prayer pose and wrist stretches.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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11/28/17 12:03 A

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I liked the stretching blog by Coach Jen today. Here was my comment: Thank you so much for all these great stretches w/ photos and descriptions. And thanks for the "real body" on the woman in the title photo, too! She's a nice and welcome change from the usual stick figure!

6 Stretching Routines for 6 Different Workouts: www.sparkpeople.com/blog/blo
g.asp?post
=6_stretching_routines_for_6
_diffe
rent_workouts


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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9/26/17 11:11 P

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Easy cardio/ST combo (11 minutes) from Jessica Smith: 10 Minute Toning Walk - Power Interval Walk with Dumbbells for Beginner Weight Loss www.youtube.com/watch?v=SNVg
SugjH2E


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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8/30/17 11:06 P

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I forgot how much of a workout you get with Coach Nicole's 11-minute Chair Cardio! www.sparkpeople.tv/video.asp?id=633

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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8/18/17 10:57 P

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emoticon I will try to check it out this weekend! emoticon

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
MRS_EVA_K's Photo MRS_EVA_K SparkPoints: (188,618)
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8/18/17 6:47 A

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I'm a yoga fan. And this is a new to me sequence I'll be coming back to. It's Bad Yogi "Weight Loss Yoga" and will have you side planking like crazy. It is intermediate to advance BUT she gives excellent modifications for those that are closer to beginner stages.

www.youtube.com/watch?v=uhTzuM6ZoAg

I love her videos. They are not filled with chanting or music. It's just her voice. It's just her. She's in her living room, just like you probably are. You see her catch her balance, her pose transitions are well explained. And unless you pay for her program (I have not but I've thought about it) most of the videos are under 15 minutes. She's very candid. And even has few non-practice uploads that will give you a laugh.

"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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8/17/17 11:23 P

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Here's a favorite ST and cardio workout that can go from 5-10 minutes, depending on how long you do each exercise for. A 5-Minute Wake-Up Call for Your Whole Body
www.sparkpeople.com/blog/blog.asp?po
st
=a_5minute_wake_up_call_for_your_whoR>le_body


And here's the comment I added today to describe some of my modifications: Using count-up timer, I do them for longer (up to 10 minutes total) & I change the order to end with the skater; I do low-impact jumping jacks as #5, alternating w/ floor duo, and I substitute plank for push-ups due to elbow pain. I also alternate forward lunges with reverse lunges. But I enjoy the workout!

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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8/10/17 11:52 P

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I really like the information in this 3-page, well-researched article, Top 10 Reasons to Strength Train: www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1736


It cites many resources, and has links to various Spark resources, including the 28-Day Bootcamp workout, which I may be checking out.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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158.75
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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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5/21/17 9:44 P

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emoticon to my sister, WATREKKIE, for providing the title so I could find the link for this great article with modified bodyweight moves and links to show you how to do each one, for 4 workouts of 5, 10, 15, or 20 minutes! Effective Bodyweight Workouts for Every Busy Schedule: When You're Short on Time, No Equipment Needed
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2183


She also shared a couple others she's saved, that she thought I might like, and so might you!

Easy modifications for 8 popular bodyweight exercises; I actually found this one when I was hunting for the above one. There's a video on page 2 that I haven't checked out yet.
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2157


10 full-body strength exercises every beginner needs to know
www.sparkpeople.com/blog/blog.asp?po
st
=10_full_body_strength_training_exerR>cises_for_the_beginner


Strengthen weak wrists & ankles in 8 moves (I think the Up Down Planks would be too much pressure on my wrists, but the other 3 exercises look good [the other 4 are for ankles])
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2219


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
MRS_EVA_K's Photo MRS_EVA_K SparkPoints: (188,618)
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5/17/17 6:33 A

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I'm loving this article on Yoga for walkers this morning. One critique The photo for locust pose is not actually locust pose. The description is but not the photo.

Article www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2258


locust Pose www.yogajournal.com/poses/locust-pos
e


"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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5/13/17 2:27 P

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The article Undo the Daily Damage of Modern Life with 5 Quick Workouts www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2243
showed a picture of a woman hunched over her keyboard. Coach Jen shares "adults in the United States spend more than 10 hours a day in front of screens. . . . the poor posture that results from how we interact with screens can lead to uncomfortable aches and pains. . . . there are exercises you can do to alleviate the physical and mental stresses they can cause."

5 problems are listed:
Sitting Too Much
Slouching
Too Much Stress
Cell Phone Addiction
Lack of Sleep
Effects on health & well-being are discussed, followed by 4 recommended exercises. The general recommendation (preceding the list) is: "Commit to taking five or 10 minutes out of your busy day for an exercise break to target some of these most common problems of everyday life and your health with thank you. Although this isn't a replacement for a traditional workout, these exercises can be done in short bursts when you can squeeze them in or added to your regular routine. Aim for eight to 12 repetitions of each strength exercise and 30 to 60 seconds of each cardio move. You can do the sequence two to three times through, depending on how much time you have available."

A very valuable article to save and try out what works and fits for each person.

Eva, I liked your link below on yoga poses in bed before you sleep!

Edited by: BLESSEDBEING at: 5/13/2017 (14:56)
Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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196.25
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158.75
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MRS_EVA_K's Photo MRS_EVA_K SparkPoints: (188,618)
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5/10/17 6:16 A

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When I'm sick or injured I often do Yoga on the bed. I was inspired a couple of years ago. It's not intent on anything more than relaxing you so you can rest or so you can face the day. It takes about 5 minutes. Longer if you want.

www.mindbodygreen.com/0-21395/a-rela
xi
ng-yoga-sequence-you-can-do-in-bed.html


"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





 current weight: 166.4 
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5/10/17 1:08 A

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What's sad is that she has a few really good workouts, but they are inconsistent for me, which is frustrating. I have to check the link--I wouldn't have thought of the headboard! emoticon

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
MRS_EVA_K's Photo MRS_EVA_K SparkPoints: (188,618)
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Posts: 7,396
5/9/17 6:33 A

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I'm sorry you had a bad experiance. I'm not a Jessica Smith fan. I think it's because I feel rushed in the videos I tried.

I've taken to cardio dancing (mine is more like dancing with my friends in my early 20's) and the ending with legs up the wall pose to stretch the hips and thighs and lengthen the hamstrings without an aggressive pull. I saw the article in Runner's world.

www.runnersworld.com/recovery/5-thin
gs
-i-learned-from-throwing-my-legs-up-R>a-wall-every-day


The stretch is good for runners, walkers, and dancers. It's a recovery inversion and if you can't go on the floor, I've done this one in my bed, with the headboard as my wall.

"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





 current weight: 166.4 
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5/7/17 12:50 P

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Tried the week 2 workout in that series, an even worse experience, so shared this comment: "Tried to do the bodyweight strength circuit here; with joint issues I couldn't go fast on squats and lunges, and the inch worm hurt my wrists, so 2nd time through did it on fists, but still strained elbows. Tried pushups on a table, since no free wall space at right height due to furniture, but again wrists and elbows started hurting again--badly, so while I could do the next 2 moves, I was frustrated to the point of tears, so just gave up at that point. Again on the "Stay with me" comment: she had just reminded us to go at our own speed to be safe (actually she talked about good form, but safety might be a better warning), then soon after gives us the conflicting message to keep up with her--which is what "stay with me" means to me. May try other workout links from this & other weeks, but won't attempt this routine again."

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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Posts: 18,842
5/6/17 10:59 P

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Just discovered a new (to me) program of Jessica Smith on My Fitness Pal: blog.myfitnesspal.com/4-week-hiit-pl
an
-beginners/


I was able to comment as a guest, so had this to say, after trying 2 different workouts: I really enjoyed the week 1 walking HIIT, though it seemed a bit easy, so I tried the week 3 kickboxing one--way more intense. The knee strikes had me feeling nauseous, so I had to slow them down. I would recommend changing "Stay with me" to "Stay with it" since not all exercisers can match your pace, but can keep moving at their level.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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3/19/17 12:35 A

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Good article on exercising to deal with arthritis pain included these at the end:

Other ways to protect your joints:

Avoid keeping your joints in the same position for long periods of time. To reduce stiffness, avoid prolonged sitting and get up and walk around every hour or so.

The strongest or largest joints and muscles should be used instead of the weakest ones, and weight should be distributed over several joints. For example, push open a heavy door with the side of your arm, not with your hand and outstretched arm. Carry a heavy bag or purse over your shoulder instead of holding it by the fingers.

Maintain good posture and body mechanics, keeping joints in their most stable and functional position. Bad posture can lead to possible deformities and increased pain.

Use a straight-back chair with a firm seat when sitting. When rising from a chair, use the muscles of the legs while also pushing off of the arms of the chair with palms or forearms (not fingers).

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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3/12/17 3:40 P

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I enjoy a number of Jessica Smith videos, not all of which are available as Spark blogs or resources (never on Spark TV, since she has her own Jessica Smith TV). Here's a flexibility routine I really liked: www.youtube.com/watch?v=1EBh
xreiSHQ#t=
26.870173

It's 11 minutes of stretching, followed by 2+ minutes of advertising, but it's a nice balanced routine, and she reminds you that flexibility is just as important as cardio and strength training for all-over mobility and wellness.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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Posts: 18,842
3/10/17 10:39 P

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I liked this workout by Jessica Smith on YouTube: 10 Minute Cardio Quickie Workout www.youtube.com/watch?v=wKHb
UIZQxxo#t=
23.573092
It actually lasted 11 minutes--you need to add your own cool down afterwards, because your heart rate will be up there! It's HIIT with 40 seconds moderate activity alternating with 20 seconds of high intensity, with each cycle repeating, so you can find modifications that work for you.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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Posts: 18,842
2/15/17 11:53 P

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One of today's featured blogs, 5 Motivating Goals That Result in Weight Loss (without Trying) by Molly Galbraith who cofounded Girls Gone Strong www.sparkpeople.com/blog/blog.asp?po
st
=5_goals_to_focus_on_instead_of_the_R>scale


I really liked 4. Movement Goals (with the quote ''Movement is a privilege. Do it every day, as often as you can.'') and 5.Feel-Good Goals.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
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Posts: 18,842
2/8/17 12:18 A

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I've heard some of these ideas before, but not all, and think I may try to do one or more each day. Energy Boosts at Work: Stay Alert All Day, Every Day www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=72


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


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2/4/17 2:23 P

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Good 20-minute workout by Jessica Smith: The 1-Mile Indoor Power Walking Workout

www.sparkpeople.com/blog/blog.asp?po
st
=the_1mile_indoor_power_walking_workout


I've learned to make my own modifications, and added a comment about wrists: one small complaint I have is that she often instructs you to flex the wrist in a "Stop" motion, but she never has you stretch it the other way, so I do that on my own.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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1/17/17 11:06 P

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I just finished another new Jessica Smith workout Feel the Lower-Body Burn With This Quick Circuit Workout www.sparkpeople.com/blog/blog.asp?po
st
=feel_the_lowerbody_burn_with_this_qR>uick_circuit_workout

Like her other recent one, you walk a mile--this in just 18 minutes, while do some exercises holding hand weights. She uses 7#, but on my first try, I stuck with 2#--and I could feel my thighs and glutes working harder, even with those light weights! She reminds you to do what's right for your body, and modify as needed--which I appreciate. I'll enjoy doing this one periodically.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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1/14/17 7:37 P

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Interesting article today--Are You Exercising Mindfully? Think Your Way to Better Results: www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2078


Melissa often has a nice balance to her articles, as in this early point: There are times when you need to sneak exercise into a busy day any way you can, and a distracted workout is better than no workout. That said, for those who aren't getting the desired results or are ready to take their fitness to the next level, it may be time for a more mindful approach to exercise.

My only real problem was in the Thinking Away Pain and Injury section. The marathoner who "used intense mind focus to overcome a sharp knee pain" and speaks of "the power of the mind over the body" would seem to be advocating masking or ignoring pain, which sounds dangerous to me. But the very next paragraph makes a good suggestion of "using the mind to push away negative thoughts during workouts ... instead of focusing on the discomfort during grueling treadmill intervals, pay attention to your heart pumping and your muscles getting stronger with each stride."

And on the third and final page, I liked the 4th and 5th Quick Tips: Dedicate Your Workouts and Adopt a Mantra.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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1/10/17 10:23 P

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I liked this new workout by Jessica Smith! 21 minutes low-impact w/ upper body sculpt using dumbbells. I used really light ones--2#--for my first time, and felt them by the end. I'll increase slowly on some moves, then more. I left a positive comment. I've noticed she's getting better at reminding people to practice care and leave out certain movements if they bother you.

Walk a mile & sculpt your arms, right at home: www.sparkpeople.com/blog/blog.asp?po
st
=sculpt_step_with_this_1mile_upper_bR>ody_circuit_walk


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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1/8/17 12:19 A

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Good suggestions for adding activity and calorie burning beyond formal exercise in 10 Smart Ways to Sneak in a Sweat Session: Ways to Get Fit on the Go www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2069


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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1/3/17 10:46 P

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Looking for good PT type exercises:
Physical Therapy: Hand/Wrist Exercises www.toc.md/exercises_wristhand.htm
Physical Therapy: Shoulder Exercises www.toc.md/exercises_shoulder_.htm
Physical Therapy: Knee Exercises www.toc.md/exercises_knee2_.htm
5 exercises to improve hand mobility www.health.harvard.edu/pain/5-exerci
se
s-to-improve-hand-mobility-and-reducR>e-pain

Exercises for Treating Carpal Tunnel www.healthline.com/health/carpal-tun
ne
l-wrist-exercises#Overview1

Thumb Exercises www.nmh.org/ccurl/275/700/thumb-exer
ci
ses-active.pdf


That last one is the one I really need for thumb pain--I was trying them, and could really feel it!

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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12/11/16 12:56 P

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I was doing the 5 Smart Exercises to Support Your Knees I've shared before
www.sparkpeople.com/blog/blog.asp?po
st
=5_smart_exercises_to_support_your_kR>nees

and decided to check out some of the related content on the side, which took me to several good articles:
5 Simple Stretches to Soothe Sore Shoulders
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2171

4 Knee Stretches and 7 Strengthening Exercises to Decrease Pain
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=363

How to Eliminate Muscle Cramps
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=225

Reference Guide to Warming Up
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1036


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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158.75
140
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12/5/16 1:37 P

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Clever Cardio for Those with Mobility Issues by Indie Girl from 2011 www.sparkpeople.com/blog/blog.asp?po
st
=clever_cardio_for_those_with_mobiliR>ty_issues


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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11/5/16 1:05 A

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A really great stretching routine by Jessica Smith: "Stretch Out Stress" Full Length 15-Minute Home Flexibility Stretching Routine, on YouTube:

www.youtube.com/watch?v=5-NH
kAe4Dio


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
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10/25/16 11:11 P

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Funny that the same day this doable for every body workout showed up on the Start page: Strengthen Your Core Without Wrecking Your Back by the MD Fitness doctor in his 60s
www.sparkpeople.com/blog/blog.asp?po
st
=strengthen_your_core_without_wreckiR>ng_your_back


this blog with the great title, 17 Yoga Poses for All-Natural Pain Relief, also showed up--sadly with tiny, (mostly) young, and super flexible yoga teachers demonstrating--which won't encourage older, larger, less fit members to try the poses, even though they might be helpful--with modifications. No wonder so many people think yoga isn't for them, when they see poses being demonstrated by people who look nothing like them. www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2164


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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158.75
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8/29/16 9:09 A

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Love this article on how to recognize your having a good work out. www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=2141


"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





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8/21/16 12:18 A

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Hey, emoticon tip, Eva!

Another set of 5 exercises--Cool article on exercises to build strong, flexible feet:
www.sparkpeople.com/blog/blog.asp?po
st
=5_exercises_for_stronger_more_flexiR>ble_feet


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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196.25
177.5
158.75
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8/11/16 10:30 A

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Pretty good. It looks like PT training. If anyone is interested in more the guy demonstrating is an actual orthopedic doctor. He designed his own program for people 40+. It's $25 but you can also see if they happen to have it at the local library before you buy.

www.amazon.com/MDfitness-The-Doctors
-W
orkout-Program/dp/B00COMUW64/ref=sr_R>1_1?ie=UTF8&qid=1401823770&s
r=
8-1&keywords=mdfitness+docto
r%27s+
workout&tag=babyfitcom-20


"What progress, you ask, have I made? I have begun to be a friend to myself." Hecato, Greek philosopher

****
"Humor is emotional chaos remembered in tranquility." --James Thurber
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Find me on instagram @whatever_mrs_eva
~~~~~Co-leader of~~~~~
A Gathering of Goddesses and Meditation and Mindfulness





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8/11/16 12:07 A

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5 Smart Exercises to Support Your Knees: www.sparkpeople.com/blog/blog.asp?po
st
=5_smart_exercises_to_support_your_kR>nees


I like the "real" body demonstrating--an older guy w/ some gut, not a 20-something size 0 model with perfect joints!

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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158.75
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6/18/16 8:48 P

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I was really surprised that I liked this *low-impact* HIIT workout by Jessica Smith, featured on the Start page today.
www.sparkpeople.com/blog/blog.asp?po
st
=high_intensity_lowimpact_do_anywherR>e_cardio_workout

As I commented, it's the first HIIT workout I haven't hated! I couldn't always keep pace with her, and on the arm circles would reverse direction a few times. When her videos finish, more by her and others appear on the screen, and after a rest I tried her 10-minute 'Best cardio exercises for losing weight with bad knees' workout--really nice for beginners, not too intense.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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5/30/16 11:43 P

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Came across an old but helpful article, Concentrate On Your Core
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=428


Added this comment to it (I'm doing more comments on exercise articles/videos):
It is simple and helpful. I had never heard of the leg press; changed hand position so not right on knee joint, repeated & extended count. On the crunch, concentrated on keeping neck as relaxed as possible and not raising much, but really tightening abs. Then flipped over and did some of Coach Nicole's back raises to balance. Surprisingly effective!

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
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3/13/16 10:47 P

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Another helpful article Learn to Love Strength Training:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=636&page=2

My favorites out of 10 were:
4. Strength training increases bone density.
5. Strength training counteracts depression.
6. Strength training reduces sleep difficulties.
7. Strength training reduces your risk of diabetes.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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3/9/16 11:04 P

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This chair routine wore me out! www.sparkpeople.com/resource/videos-
de
tail.asp?video=38
emoticon (Hey, she's sort of sitting down!)

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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3/4/16 11:52 P

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Great video! www.sparkpeople.com/resource/dailysp
ar
k-videos-detail.asp?video=158
A very large woman doing some powerful yoga poses! emoticon emoticon

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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Posts: 18,842
2/5/16 9:50 P

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Has anyone tried the knee exercises in the article 11 Exercises That Help Decrease Knee Pain? www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=363


I wish they had pictures of the exercises. I read them but wasn't always sure how they would look or feel.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
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1/8/16 11:38 P

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Really nice stretching routine you can do in the bedroom, using bed and a chair, plus a wall: www.sparkpeople.com/blog/blog.asp?po
st
=rise_and_shine_8_stretches_you_shouR>ld_do_each_morning


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
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1/1/16 4:45 P

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25 Ways to Get Fit for Less Than $25
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1162


6 Risks of Eating a Low-Fat Diet: The Big Fat Truth about Low-Fat Diets
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=60


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
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12/30/15 12:37 A

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I finally skimmed through the new Wellness magazines at work, and in the Dec and Jan issues of Prevention, found a short article on 2 facing pages featuring 4 exercises taken from a book they sell or maybe it's a DVD, Fit in 10--I guess a series of 10 minute workouts. Both of these worked 2 different body parts at once. I tried them today, and could feel it, even using very light weights as I learned the moves.

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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12/3/15 11:17 P

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The second time on that last lower body one was still way intense, with sore glutes and inner thighs on the between day.

Just read about 5 exercises to relieve back pain.; www.sparkpeople.com/blog/blog.asp?po
st
=5_exercises_that_sculpt_strengthen_R>soothe_back_pain


Unfortunately, #3 & #4 look like they would bother my knees, but I'd like to try 1, 2 & 5. Has anyone else tried it? What did you think?

Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
Fitness Minutes: (241,407)
Posts: 18,842
11/30/15 7:32 P

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I just did the 15-Minute Lower Body Blaster Workout (without Squats or Lunges), which was an intense workout without equipment, and didn't require much room (which in my cramped and cluttered apartment is a good thing)!

www.sparkpeople.com/blog/blog.asp?po
st
=tone_your_legs_in_15_minutes_withouR>t_squats_or_lunges


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
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196.25
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CREATIVE_SPIRIT's Photo CREATIVE_SPIRIT Posts: 10,070
6/25/15 1:40 P

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I use these as I can not do exercise on the floor so do Seated workouts
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1713


*´¨)
¸.·´¸.·*´¨) ¸.·*¨) Creative_Spirit aka Paula¸.·*¨)

You can’t use up creativity. The more you use, the more you have. ~Maya Angelou








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BLESSEDBEING's Photo BLESSEDBEING SparkPoints: (301,653)
Fitness Minutes: (241,407)
Posts: 18,842
6/6/15 8:16 P

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I found a cool page of Spark exercise videos, and thought others could share links to SP and other videos and articles, whatever to give us more ideas to inspire and choose from.

A page of exercise videos from Spark--great resource to try out!
www.sparkpeople.com/resource/exercis
e_
demos.asp


Blessed Be, Amanda

"I love myself the way I am, and still I want to grow;
But change outside can only come when deep inside I know:
I'm beautiful and capable of being the best me I can,
And I love myself just the way I am."

[by Jai Josefs in his amazing song I Love Myself the Way I Am]

Co-leader of the Babysteps Brigade (BBs), A Gathering of Goddesses (GGs), Survivors of Abuse (SAssies) teams.


 current weight: 149.4 
215
196.25
177.5
158.75
140
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