I’ve gotten bits and pieces on your progress from a few of you. It seems people are trying to get back on the wagon, slowly but surely. Don’t be afraid to restart. It’s all about the process. ANd let me in on your secrets!!

Happy Fitness Sunday!

But anyway, because my legs are aching like an arthritic grandmother, I figured this week’s exercise of the week should be… ~drumroll, please~

STRETCHING!!

I know it’s not an exercise per se however it is in an integral part of fitness health. Many of us spend hours and hours running, jogging, swimming, lifting weights, dancing in hoola skirts, doing whatever it is that we do, and yet, we skip the most important part.

Stretching helps alleviate some of the tension you’ve introduced into your muscles by making it do work. When you’re doing high impact stuff or weights you are tearing down your muscles. By stretching, you are getting rid of some of that inflammation which will help get rid of some of that dead man walk we often have after a tough workout.

So give stretching a try. I like the stretches at BodyBuilding.com because you can choose by body part, etc.

Happy Fitness Wednesday!

Which of course means, it’s time for the June Calendar. Thank you to Kyana and her wonderfully delivered reminder.

So it’s that time folks! Hopefully you’re all still out there somewhere, roaming in 12 Weeks heaven (though judging by the waning stats, I’d say we’ve got a few lead bodies out there!) Get those calendars in (remember, you can find blanks on the get started page), find a way to get involved with the site and stay with us!! There’s only one month left! We can reach those 12 week goals! I for one have to figure out a way to lose all this fat in a month. I AM well on my way to reaching my running goal however. This week, I’ll be up to 45 minutes. YAY ME!!

Well, that last one is an insanity I’ve been toying with for years, but the alien abduction thing just brought it back. Perhaps when I escape (thank goodness aliens have internet!), then I can think more clearly, but right now it sounds like a good idea.

And since I’ve been abducted, I haven’t yet gotten the excercise of the week out. But I don’t want to hear any complaints. After all, I’ve the one who’s been kidnapped. It’s COMING! As soon as I figure out how to get out of this pod they’ve been holding me in…

What? It’s only me? That can’t be right!!??

Well, in case it is, I fully confess, your fearless comadre in fitness has sunk beneath the boat over the last week, having missed 5 of my last 6 work-outs, but I tell ya, it’s a new day, a new week, a new start. AND I went bathing shopping with Kyana this weekend. If that’s not motivation looking at her cute little behind in a bathing suit, I don’t know what is!!!

On another note, Happy Belated Mother’s Day to all the mommies out there!!! How was it???!!

This week’s exercise of the week is one I’ve done before in different variations, but it’s so simple, you c ould do it at home with a bottle of bleach. Make sure the container isn’t open, though. It’s made to stretch and give some strength and umph to those loose buttocks and thighs. Try it. You’ll be amazed at what areas start to sing.

Plie Squat

1. Grab a 5 – 8-pound dumbell (or less if you’re unsure of your balance) and while holding it in both hands, your feet about shoulder width apart, lower your butt down to the floor (like you’re sliding it down a wall) until your thighs are parallel to the floor. Your toes should be turned out slightly.

2. Squeezing your glute muscles, press back up to standing position.

Do three sets of 12 – 16 reps.

If you want an even simpler version, forget about the weight and just put your hands on your hips like somebody’s mama and get to sqatting.

Happy Fitnes Monday, everyone!!

So I was thinking, maybe one of the discussions we should have on the website should include food. Like what type of meals we are/should be eating. Maybe we all could post some of our favorite healthy recipes. This came to me after Novis realized all her meals are processed. I’m helping her by pre planning our meals together and taking her grocery shopping to help her pick out good stuff to eat. But I thought she may not be the only one…or at least it would help if we could see things other people are eating to give us some more ideas…since not all of us make our own soy milk…hehehe

Now, Tanisha’s jabs on my soy milk making aside, I have shied away from the discussion of food because it’s a very personal topic. People don’t like to think about dieting and watching what they eat. It’s hard enough to get to the gym. But as Tanisha has told me and as we all should know, if we’re not watching what goes into our mouths now, we’ll only be watching what goes onto our behinds later.

So I’m more than willing to extend a conversation towards food and healthy eating. It’s about eating right not dieting, learning to listen to our bodies, instead of being ruled by our emotions.

Nancy mentioned in her last comment her weekend of debauchery after a marital upset. And I’m sure she’s not alone. I’ve been known to wolf down a carton of ice cream or an entire peach cobbler over an upset or two. So included in this discussion is also how to maneuver around those times, as well as to create a space where we can work together through those moments.

So if you’re interested in including food into our discussions, drop a line here. Let’s see how people are feeling about food, and if it’d be worth creating a section for recipes and healthy eating. I hope you’re interested because it’s something I do enjoy.

Who doesn’t like talking about food??!!!

I just wanted to let you all know that I’ve added a health tip of the week to the bottom of the page as well as we’re starting to get a trickling of progression pictures, which would be actually just be mine and one other persons. So get those pictures in, read the posts, send me your feedback and let me know what you need to be more successful in your 12 weeks!!

Hope to hear from you!

Remember that song? For some reason, I think it was a jump rope song, but for all I know it could’ve been one of those hand slapping games. But it did come to mind this morning as I was contemplating what our exercise of the week should be, and I thought, how ’bout we take it old school, way back to the days of jump roping?

And before you all start moaning and groaning, grumbling about your knees or your old behind, give me a minute. Jumping rope is one of the best cardio boosts out there. AND it can be very low impact. You only need to lift your feet high enough to get the rope underneath them. I’ve even been known to jump rope walk. How much easier could it get?

Some rope jumping integrations:

1. Insert three minutes of jumping rope into a full body workout for serious cardio burn.

2. Take a rope on a walk with you. For every 10-15 minutes you walk, stop and do 30 secs of rope jumping. While you’re walking, you can always swing the rope for an upperbody boost. But careful: Don’t pop yourself in the eye. I’ve done it more times than I care to acknowledge. lol

3. For those a little braver and perhaps more athletic: Try jumping Ali-style. Hit the rope like someone’s chasing you for as long as you possibly can (at least 1 minute). Do this for 3 sets. Continue with whatever cardio you would normally do.

Hope you’re brave enough to get out there and jump some rope. It’s fun, it’s nostalgic and it’s a great workout. Doesn’t get any better than that… well, unless the ice cream man comes by after your workout.

Happy Fitness Monday, ladies!!!

But the deadlift by itself is a very effective way to tone your back, butt and hamstrings, without the knee pressure that can sometimes accompany squats or presses. AND it’s an exercise that can be done with very little to no weight for the beginners.

1. Grab a pair of dumbbells. Start with a light weight and gage where you are before going for the heavy stuff.
2. With an overhand grip, stand with your knees slightly bent.
3. Keep your arms straight and bend from your waist. Lower the weights as far down toawards your toes as you can without rounding your back. Keep dumbbells close to your legs.
4. Squeeze those butt muscles to bring yourself upwards still keep your arms straight and clsoe to your knees.

Begin with three sets of 8 reps.

There you have it. And thanks to big mouth Tanisha who has in her roundabout, bossy way requested that the Exercise of the Week be at the beginning of the week, starting Monday, the exercises will be posted Monday-ish. And you’ve used up your one request Tanisha. Get to exercising.