Exercise Band workout ideas!!!

Exercise Band Routine
Beginners: Perform one set of each exercise, 10-12 repetitions each
Advanced: Perform two sets of each exercise, 10-12 repetitions each

1. Lat Raise – Stand with feet together and one handle of the exercise band looped beneath your feet. Starting with arms straight, raise arms to chest level—bending at the elbows—and hold for a count of one. Lower band to starting position.
2. Biceps Curl – Stand slightly bent at the waist with one handle under your foot. Start with your arm straight down and slowly raise, bending only at the elbow. Raise hand to chest height and hold for a count of one. Slowly lower arm to starting position.
3. Lat Pull-down – Grasp band and raise arms overhead. Straighten one arm upward while pulling other arm downward. Hold for a count of one at the bottom of the pull and slowly retract band to overhead position.
4. Overhead Triceps Press – Hold the band in one hand behind your back. Start with your elbow pointed forward and straighten your arm upward. Hold for a count of one at the top of the motion and slowly return arm to starting position.
5. Leg Press – Lie on your back with the band across the bottom of your foot. Start with knee bent and slowly extend leg forward. Hold for a count of one, then return leg to starting position.
6. Bridge (no bands) – Start by lying face down on the floor. Raise up and support your weight on your elbows and toes. Hold your body straight for a count of ten.
7. Calf Press – Sit on the floor with legs outstretched. Hook band on the ball of your foot and pull band toward your waist. Slowly point toe forward and hold for a count of one. Then return foot to original position.
8. Chest Press – Hold handle in one hand behind your back. Grip the other handle in front of your body. Extend your arm outward and hold for a count of one. Return arm slowly to original position.
9. Standing Hip Abductor – Stand with band looped around both legs. Slowly raise one leg outward, stretching band. Hold for a count of one and return leg slowly to starting position. Note: You may find it useful to use a chair or the wall to help keep your balance.
10. Bent Over Row – Start with waist bent, arm outstretched and one handle beneath your foot. Pull arm back so your hand comes even with your body. Hold for a count of one and then lower your arm to the starting position.

Setting Goals.....

One of the first things we have to do is set goals. Setting goals on this Journey of ours is a very important tool to staying the course. If you set the wrong goals or set goals that you, nor anyone else, can ever achieve, guess what? Yes, you will get off course. Why set ourselves up? Why not sit down andOne take some time to really think about our goals for this Journey of ours. The rules for setting these goals are very straightforward and should be adhered to if you want to be your best on your Journey.

Make sure each goal you set has a deadline. This will give you a date to work towards and help keep you on the right course of your Journey.
Make sure each goal is specific. For example, don't say, "I want to lose 25 lbs." or "I want to lose 25 lbs. in 10 weeks." There are no specifics to how you will lose the 25 lbs. Why not say instead, "I will workout at the gym 3 times a week, stay within my point (calorie, etc) range and drink all my water." The first two goals are very vague goals, while the second goal is very specific as to how to lose your 25 lbs.

Never set goals that will leave you feeling like a failure-the all or nothing mindset. If you set a goal like, "I will lose 5 pounds this month," how will you feel when you come up short and only lose 4 lbs? I'll tell you from experience that you will feel like you failed at your itty-bitty goal - heck, it was only 5 pounds! You won't even see that you drank all your water, stayed within your Program and got to the gym 3 times a week for that month. Nope, all you will see is, "I didn't make my goal."

Make sure your goals have two categories - Long-term goals and short-term goals. All your short-term goals that you accomplish will lead you up to accomplishing your long-term goals. You should be able to achieve your short-term goals in a week to a month. When you reach your short-term goals you will be motivated to keep on keeping on to reach your long-term goals.
Make sure you set goals that you can achieve. When you set a goal that you cannot, in any way possible achieve, you are setting yourself up for failure. Take into consideration your age, weight, level of fitness, medical issues, etc when you are setting up your goal. Remember, the goal should always be "Achieve the Goal" and if you set up barriers you will never "Achieve the Goal".
Always remember that you are NEVER a failure if you don't meet one of your goals. Making goals is not an easy thing. There are a lot of things to consider, and another person's goal might not be yours. The main thing to remember is that you always have the chance to make a new goal! (You can even use the same goal, but start over at the beginning and take another try at it. This works!)

Keep your goals where you can see them to help you stay motivated. Don't be afraid to revise your short and long-term goals whenever you feel necessary.

Welcome Baby!

Naomi nagged me yesterday about getting some pictures up of Brynlee, so here are some.

The really cute ones, Naomi and I took at my house. They are so professional looking!

Brynlee was born April 21st 2008

7lbs. 9 oz.

18 3/4 lenght

5:17 P.M.

She is a good baby. We are all doing okay now. I am taking it easy, and haven't had any more problems.

Believe it or not, for those of you who know me, and how much I LOVE TO VACUUM, I have not vacuumed for a week! Joe did it for me yesterday, and he did a nice job. I should be able to start vacuuming again next week! YEAH!

I am almost to the point where I will be able to start working out again! Let's get some ideas popping, on some night and day activities we can do, to help each other lose those unwanted pounds, and tone those "problem" areas!

I am up for all suggestions!

Hugs to you all, and remember, this week is ANOTHER WEIGH IN!! ( the 15th )

Weigh In's coming up!!!

Hi Ladies!

Just a friendly reminder that weigh in's are due this Thursday!
Who will be the biggest loser? I am hearing rumors of someone getting some SERIOUS weight loss!

Also, on a happy note: Becky will not be participating in our group right now, she has announced that she is expecting a new baby, mid December!
Congrats Becky and family!!!!

Anyway, email me your weight by Thursday.
I should be starting soon with you guys.
So far, I have dropped 17 lbs..... I will start walking next week, that way I gave myself a good 2 weeks of rest!
Hugs!
Jen

Let the competition begin!

Hey ladies!

I am hearing a big rumor that one or more of you has lost 5 lbs or more....
I guess this is going to heat things up!
I hope this is some good motivation, as it is for me!
Trust me, I tried to lose a bunch of weight last Thursday, and it didn't happen!

Just giving you a heads up, that this morning, we are attempting AGAIN, to be induced, so if I am offline for a few, this is why!
I will need your weight on the 1st of May, okay? Email it to me, when you get a minute... Some of you missed last months weigh in!!!! You still have time to drop a few more lbs. or to tone up some more!

I will also try and get some stuff up this week, for some more motivation!
If anyone has any tips, recipes, motivational words, etc. Please let me know!

I sure hope you are all doing well!

Big hugs to you all, think SKINNY THOUGHTS! Or should I say thighs?

Official Results are in!!

Judy has won the first round of weigh in's with a total weight loss of
4 lbs!

WAY TO GO! Here is part of her story, and some hints from her, that might be able to help you, become the biggest loser, next round!

This is what I did. I have cut out soda, and because I hate plain water I have been drinking crystal light and a glass of juice every morning. For a snack one day I cut up some tomatoes (the small sweet ones) and put them in a bowl with some olive oil, balsamic vinegar and some salt mmmm that was a very good snack. My new job keeps me on my feet all the time so I have been walking a lot there. This sounds weird but.. SEX can be a good workout. (c: I saw it one time on Oprah and have been trying to add more of it into my life, I know my hubby is loving it.. You can go crazy and the next morning muscles can ache that you didn't know you had. Did you know you can burn 150-250 calories per half hour of sex.. Some interesting info on this site http://www.webmd.com/sex-relationships/guide/sex-for-weight-loss

OK , now that I told you my little secret, Maybe we can all spice up our sex lives. haha I enjoy the different snack ideas, frozen grapes are a good snack after dinner.
Have a fabulous Day!!

Judy

Biggest Loser winners of weigh in 1

Okay, so the big day has come.....
So far we are tied with:
Cindy losing 1 lb
Britt losing 1 lb

Way to go you guys, the day is not over, someone could beat you, but will they? Who will it be?
Sure as heck not me!

Congrats you two!

Congrats to everyone else, who are doing this with us!