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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
9/10/16 12:00 A

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

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9/9/16 1:19 P

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Overhead Tricep Extension
The triceps is the muscle that assists in extending your arm when reaching or raising your hand over your head to get something from a high shelf. Increasing arm strength will also help in most of daily our activities including, holding groceries, opening doors, sweeping floors, and lifting children. This exercise strengthens and tones the upper arm (back of arm). Often called the ďwaveĒ muscle. Helps firm up that area of the arm that seem to always giggle when you wave.

Donít forget to check with your doctor before doing any exercise program. If at any time you feel pain or are dizzy stop immediately and check with your doctor.

Beginner:
Sit in a chair with good posture.
Hold a 1 to 2 pound weight in both hands (or if you are very new to this exercise, you can do it without any weight). Lift the weight (holding it with both hands), extend your arms above your head.
The dumbbell should be positioned directly over your head. Do not lock your arms out straight. You should always allow a slight bend in your arms when directly overhead so as not to injure any joints.
Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Continue to bend the elbows to a 90 degree bend or as far as you are comfortable with. Be careful not to hit your head with the weight. Keep your elbows stationary during this move (do not let them move out) and as close to your head as possible.
Return your arms back up over your head.
This is one repetition of the exercise. Repeat exercise for 4 to 12 times (called a set). Do this for 3 nonconsecutive days this week.

Some Experience:
Do the same exercise as for Beginners. Stand instead of sitting. Legs should be about shoulder width apart. Keep good posture through this exercise.
Repeat exercise for 6 to 12 times for 2 to 3 sets. Rest about 30 to 60 seconds between sets.

Experienced:
Do the same exercise as for Beginners. Stand instead of sitting. Always keep good posture. For a challenge, try doing a squat with each repetition of this exercise. Squat as arms go down and back and stand back up as arms go up above head.
Repeat exercise for 6 to 12 times for 2 to 3 sets. Rest about 30 to 60 seconds between sets.


Enjoy

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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/31/16 11:19 P

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/31/16 5:55 P

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Morning Stretches

Greet the morning by getting your blood flowing and waking up your body. These can help sciatica problems. As always, check with your doctor before doing any of these. Do them gently and no bouncing. Donít forget to breathe through the stretches.

Posterior Pelvic Tilt
Lie face up on the bed with your knees bent and feet flat. Draw abdominals in to flatten lower back into the bed. Hold for 5 to 20 seconds, then return to start position for 1 repetition. Do 1 to 3 sets of 6 to 12 repetitions.

Knee-d a Hug
Lying on your back, draw your knees up toward your chest, wrap your arms around the top or behind your knees and give them a hug and relax your neck and shoulders. Slowly and gently, rock from side to side. Press your lower back into the mattress and take 5 slow, deep breaths, inÖ and out. This stretch is great for releasing tightness in the lower back. This is one repetition. Do 1 to 3 sets of 6 to 12 repetitions.

TALL STRETCH
Make a little room for your arms to extend over your head. Reach overhead and extend your legs as far as they can go. Reach through the tips of your fingers and down through the toes: Then, with a deep exhalation, draw your arms down along side your body, while you completely relax your legs. This is one repetition. Do 1 to 3 sets of 6 to 12 repetitions.

SINGLE KNEE/DOUBLE KNEE
Gently hug one knee into your chest and massage the hip joint by moving the leg in a small circle a few times in both directions. Repeat with the other leg. Take your time with this. Then finish the series by hugging both knees into your chest and gently raising your nose to your knees. This should not hurt. Only go as far as it does not hurt. Then relax your body down to the bed and let your knees fall gently open to either side and hold for 5 to 20 seconds. This is one repetition. Do 1 to 3 sets of 6 to 12 repetitions.

RECLINING GODDESS POSE Ė Place the feet together, knees open wide. Rest one hand an your lower belly and one over your chest as you begin to take slow, deep breaths through your nose. Inhale, and expand your body so the hands rise. Retain the inhale for a few beats, then let your exhale happen naturally as the hands fall. Retain the exhale for a few counts. This is one repetition. Do 1 to 3 sets of 6 to 12 repetitions.

Enjoy


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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/25/16 10:14 A

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/25/16 7:20 A

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I see a few of you are out there dancing.

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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/24/16 12:13 A

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/23/16 12:17 P

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I have been dancing around all morning. Amazing how many more steps you can get in and what a mood lifter.

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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/22/16 11:19 P

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emoticon emoticon emoticon will doooooooooo

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/22/16 4:51 P

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Let's dance. Studies are showing that dancing can greatly improve balance, flexibility and mood. You don't have to be an expert, just move to some music. Even if you can't keep a beat you can dance. Who is going to know it if you are in your own place doing your own dance. Better yet, you might find out you can keep a beat.

You can even do this in your chair sitting. Just move those feet around and let your dance steps flow out. Don't worry about anything but enjoying the movement to the music. Pick your favorite music and move those feet - add some arm movements too.

The more you move the better you will feel. Make sure you include lots of variation (i.e. move forward, backward, to each side). There is a thing called muscle memory and studies are showing that movement improves balance and flexibility. We lose what we don't use and when we use it, we get better. Muscles do remember if you keep them active. This will help prevent falls and give you more energy.

Hey, you might even find yourself wanting to take some dance lessons. Remember start off slow and add slowly. You will be doing the rumba before you know it.

ENJOY and let's get moving.

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PAULALALALA's Photo PAULALALALA Posts: 27,819
8/20/16 5:53 P

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You've done a wonderful job covering all the body! At this point all I can think of is I'd love some exercises to help with the lower back pain I sometimes experience. I'm having a bout of it now which is why it came to mind.

Edited because I see you have actually already covered this -- in the hip flexor exercises.
Thanks again for your hard work -- this is a wonderful thread to bookmark and use for reference.

Edited by: PAULALALALA at: 8/20/2016 (17:55)
Paula -- Waco, TX area
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8/17/16 4:15 P

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Let me know what type of exercises you would all like to see. I am here to help.

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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/15/16 10:15 P

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/15/16 4:13 P

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Exercises to increase flexibility:

A better range of motion can make daily activities so much easier (i.e. reaching, bending or stooping). Better flexibility can help prevent injuries, back pain and balance problems. It may also improve your circulation and help you relax.

As always, make sure you check with your doctor before doing any exercise. Also if you experience pain or dizziness, stop immediately and check with your doctor.

Some other things to avoid: Donít bounce, but use a gentle controlled motion. Donít hold your breath while doing the exercise. Donít wear flip flops (very unstable).

Some things to do: Breath during the exercise. Be consistent (do 2 to 3 times a week). Wear good supportive shoes. Always warm up and cool down before exercising (i.e. slow walking) for 5 to 10 minutes.

Beginners:
Sit is chair with good posture and legs slightly apart, raise both feet up on toes (good for thighs). Second exercise is to raise both feet up on heels (good for calf). Do 2 to 3 sets of these with 8 to 12 reps.

Experience:
Standing with good posture and legs slightly apart, step your left leg to the side; step left leg in back of right leg; step left leg back to side; step left leg in front of right leg; bring legs back to starting position. Do the same with the right leg. If you have balance problems do this near a wall for extra support. Do 2 to 3 sets of these with 8 to 15 reps.

If you need more flexibility in your wrists, check out this Sparkpeople blog:

www.sparkpeople.com/blog/blog.asp?post=t
he_10minute_strong_wrists_workout

Enjoy. Your exercise buddy, Alice


Edited by: ALICEDIXIE at: 8/15/2016 (16:17)
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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/6/16 10:07 P

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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AALLEY2's Photo AALLEY2 Posts: 9,413
8/6/16 4:17 P

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How'd you know that I needed this? I will be stretching my hip flexor more since my hips have been a pain for a while now. Thanks! emoticon

Give in but donít give up!
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8/6/16 11:40 A

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Why do I need to worry about hip flexor muscles?

The main hip flexor muscles are the Iliopsoas (made up of Iliacus and Psoas Major) and the Rectus Femoris (one of the 4 quadriceps muscles located in the front of the thigh). These muscles allow you to life your knees toward your chest and bend forward at the waist. Can you imagine not being able to climb stairs, bend over, or even walk? But thatís what our bodies would be like without our hip flexor muscles. If you have never heard of them, it is time you do.

Tight hip flexors are common among people who spend a lot of time sitting. When you spend a lot of time sitting, the hip flexors remain in a shortened position. This can cause you difficulty in doing simple daily life activities by limiting your range of motion. Tight hip flexor muscles can also cause foot, ankle and knee problems. Also this can cause poor balance, lower back pain and bad posture.

Here are some simple stretching type exercises to help you with the hip flexor muscles. As always, check with your doctor before doing any exercise. It is very important to warm up before doing these exercises. Simple walking or walking in place for 5 to 10 minutes first will help you warm up. Remember if you feel dizzy or have any pain stop immediately. Never bounce any of these moves. Hold stomach in (keeping abdominals tight).

Exercises:

Lying Hip Flexor Stretch:
Lie on your back (you can do this one on your bed too) with your legs out straight. Bring your left knee towards your chest. Place your hands behind your left thigh and gently pull your leg as close as you can comfortably get to your chest. Hold for 15 to 20 seconds. Put the left leg back down and repeat with the right leg.

Standing Hip Flexor Stretch (good for helping with balance too):
Stand with legs slightly apart. If needed, hold onto a chair or wall for balance. A trick to help with balance is to stare at a spot that is a few feet in front of you that is not moving. Lift you left knee until your thigh is parallel to the floor. Hold for 15 to 20 seconds. Put your left leg back down and repeat with the right leg.

Seated Hip Flexor Stretch:
Sit in a chair with good posture at all times. Raise or lift your left knee toward your chest (keep your thigh straight up Ė donít let it roll in or out) keeping your upper body in straight Ė donít lean into your knee. Gently pull your leg as close as you can comfortably to your chest. Hold for 15 to 20 seconds. Put the left leg back down and repeat with the right leg.

For more challenge hip flexor exercises go to:

www.sparkpeople.com/blog/blog.asp?post=8
_hip_flexor_stretches_and_exercises_fo
r_healthy_hips

Got to go now as I have been sitting for too long and need to stretch my hip flexor muscles. Happy flexing.

Your exercise buddy, Alice



Edited by: ALICEDIXIE at: 8/6/2016 (11:45)
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PAULALALALA's Photo PAULALALALA Posts: 27,819
8/6/16 9:17 A

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excellent information! emoticon

Paula -- Waco, TX area
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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
8/3/16 10:57 P

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There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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8/3/16 3:53 P

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Front Raises For Shoulder Strength

Front raises work your shoulder muscles (anterior deltoid, or front shoulder muscle and your medial deltoid, or side shoulder muscle. Rotator cuff muscles, rear deltoid muscle and trapezius muscle also assist in this movement. If you have shoulder issues, consult a doctor before attempting this exercise.

As always, check with your doctor before doing any exercise. If at any time you feel dizzy or pain, stop immediately and see a doctor.

Beginner:

Use no weight or very light dumbbells (1 to 2 pounds). Hold your hands or dumbbells in front of your thighs with your palms facing you standing upright with good posture and your feet about hip-width apart. Have a slight bend in your knees and arms. Looking straight ahead and raise your arms (leading with your elbows) forward to about shoulder height. Do not go beyond shoulder height. If this is uncomfortable for you, trying going only half way to the shoulder at first. When your arms reach shoulder height turn your thumbs slightly upward. Lower the dumbbells, rotating your thumbs back to the start position. The American Council on Exercise recommends turning your thumbs upward at the top of the front raise movement to reduce the risk of impingement.

Never swing your body to lift the weights. Keep your back straight; do not allow it to arch (keep good posture with stomach pulled in). As you lift the dumbbells, do not allow your wrists to bend (you may be holding too heavy a weight). Do not hold your breath; inhale as you lower the hands/dumbbells and exhale as you lift the hands/dumbbells.

Do 1 to 2 sets of 4 to 6 reps to start off. Do 2 to 3 times a week with a day of rest in between.

Some Experience:

Same as above, but use dumbbells (2 to 3 pounds). Follow the same instructions as above. Do 2 to 3 sets of 6 to 8 reps to start off. Do 2 to 3 times a week with a day of rest in between.


Experienced:

Same as above, but use dumbbells from 3 to 5 pounds. Follow the instructions for beginners. Do 2 to 3 sets of 8 to 12 reps to start off. Do 2 to 3 times a week with a day of rest in between. You might also try doing this exercise on a stability ball instead of standing up.

Enjoy and let me know how you are doing. Alice


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7/22/16 5:55 A

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step ups (form of 1 leg squat) (up you go, down it's slow)
airplane (1 leg, various arm positions from a hip hinge forward fold)
eagle (dome down, on BOSU)
emoticon emoticon

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7/14/16 7:39 P

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Wednesday
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Give in but donít give up!
SW Florida~Eastern TZ
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7/13/16 6:24 P

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MY choice for - Push Ups, Curls, Squats : Stay within my Calorie Range and Walk Every day for 1 month.

How Often I Will Track: Every day for 1 month.


July 11: emoticon 20 min walking _x_ Food _x_ Water _x_


July 12: emoticon 25 min Walk _x_ Food _x_ Water _x_


July 13: emoticon 45 min walk_x_ Food _x_ Water _x_


July 14: emoticon 45 min walk_x_ Food _x_ Water _x_


July 15: emoticon 30 min walk_x_ Food_x_ Water_x_


July 16: emoticon 240 min of activity & walk Food_x_ Water _x_ Busy,busy day!!


July 17: emoticon 30 min of activity & walk Food_x_ Water _x_


July 18: emoticon 30 min of activity & walk Food_x_ Water _x_


July 19: emoticon 45 min of activity & walk Food_x_ Water _x_


July 20: emoticon 60 min of activity & walk Food_x_ Water _x_


July 21: emoticon 30 min of activity & walk Food_x_ Water _x_


July 22: emoticon 20 min of activity & walk Food_x_ Water _x_


July 23: emoticon 30 min of activity & walk Food_x_ Water _x_


July 24: emoticon 25 min of activity & walk Food_x_ Water _x_


July 25 emoticon 30 min of activity & walk Food_x_ Water _x_


July 26: emoticon 30 min of activity & walk Food_x_ Water _x_


July 27: emoticon 250 min of activity & walk Food_x_ Water _x_


July 28: emoticon 120 min of activity & walk Food_x_ Water _x_


July 29: emoticon 90 min of activity & walk Food_x_ Water _x_


July 30: emoticon 90 min walking _x_ Food _x_ Water _x_


July 31: emoticon 120 min walking _x_ Food _x_ Water _x_


Aug 1: emoticon 000 min walking _x_ Food _x_ Water _x_


Aug 2:


Aug 3:


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Edited by: SURVIVOR61 at: 7/31/2016 (21:46)
Jill "survivor61"
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7/12/16 11:02 P

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Monday
3 sets of 10 each
wall pushups
squats
biceps

Give in but donít give up!
SW Florida~Eastern TZ
BLC 44 Co-Captain White Rabbits
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7/11/16 12:34 P

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Great job all.

I will be traveling to NH on July 15th for my son's surgery. It is very complicated and I am not sure when I will be back (planning on only 1 week) and may or may not have a computer available to me during this time.

Please work on balance, squats, wall pushups and bicep curls while I am gone. I will continue with more when I get back.

Alice
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L*I*T*A*'s Photo L*I*T*A* Posts: 236,437
7/11/16 12:12 A

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July 10 - goals met....
July 11 - goals met....
July 12 - goals met....
July 13 - goals met....
July 14 - goals met..
July 15 - goals met..
July 16 -goals met..
July 17 --goals met..
July 18 - goals met..
July 19 - goals met..
July 20 - goals met..
July 21 - goals met..
July 22 - goals met..
July 23 - goals met
July 24- goals met
july 25- goals met
july 26- goals met
july 27- goals met
july 28- goals met
july 29- goals met
july 30- goals met
july 31

Edited by: L*I*T*A* at: 7/30/2016 (23:23)
There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

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7/7/16 8:38 P

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Bicep Curls this week:
Getting ready for a moving s but got my toning in today
Today, Wednesday 3 sets of 12

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7/6/16 1:07 P

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Got 3 sets bicep curls in last night -- used 10 lb weights.

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7/6/16 3:34 A

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Great job Lita!

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July 3:
July 4:
July 5: goals met....
July 6: goals met.
July 7: goals met.
July 8: goals met.
July 9: goals met.


Edited by: L*I*T*A* at: 7/11/2016 (00:10)
There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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7/5/16 1:07 P

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This week we are working on bicep curls.

Bicep curls are a simple way to build and strengthen your bicep muscles. Any pulling motion with your arms involves using your biceps (i.e. opening door or draws, picking up groceries or a child, starting the lawn mower). So if you thought building strength in your biceps was only for show, think again. Itís important to have strong biceps for everyday activities. The Centers for Disease Control and Prevention (CDC) recommend bicep curls as an effective way to increase pulling strength in the arms for daily activities.

The bicep is a two-headed muscle group located on the front of the upper arm. It consists of a long head and a short head that work together as one muscle. The bicep helps control the motion of two different joints, the shoulder and the elbow. This muscle helps move the forearm towards the shoulder (elbow flexion) and aids the hand in turning from a palms-down position to a palms-up position. These are very common movements we use throughout the day.

Bicep curls can be performed with or without weights based on your fitness level. If you are just starting out with strength training, you can just use your own body weight to do a bicep curl to get the proper form down. You can use water bottles or soup cans for a light weight to start out with too.

If you have a medical condition and cannot stand or have poor balance, bicep curls can be done while sitting. If you can, do this standing, as the muscles in your abdomen and back will have to work harder to keep your body balanced and it will work your core and legs too. Make sure you use proper posture whether standing or sitting. Drink plain water before, during and after exercise. Remember to breathe at all times.

Beginner:

You may want to use a chair. If you stand, always keep your knees slightly bent. Use no weights or very light weights (1 to 2 lbs). Never bounce the weight, but control the movement at all times.

Stand or sit with your feet approximately shoulder-width apart, your arms down at your sides and palms facing forward. If you are standing, knees should be slightly bent. If using weights, hold them with a light grip. At any time when lifting a weight, if your wrist is pushed back or forward (hyperextended), your weight is too heavy or your grip is too tight. This can cause dizziness and elevated blood pressure. You will also be working your wrist rather than your bicep. Keep your wrists (palms should be facing up now) in a neutral position at all times.

Bend your elbows slowly in a controlled manner, bringing your hands toward your shoulders. You want to keep the upper part of your arm glued to your sides. The movement will be only from the elbows down. Be careful not to swing your arms up to the shoulders. Be careful not to arch your back as you lift up. Your body should stay stationary throughout the whole movement. The movement is always controlled. Exhale as you lift up.

Pause a second when the hands reach the shoulders and squeeze the bicep before slowly (controlled) returning the arms back down to the starting position. Inhale as you move your arms down.

Start off doing these 2 to 3 times a week (on non-consecutive days). Start off with 6 to 8 curls each time. The 6 to 8 curls would be the number of reps (repetitions) you are doing each time for the day. Since you are only doing it one time for the day, this would be considered one set. So you would be doing one set of 6 to 8 reps each time for 2 to 3 times a week. Each week continue to increase the number of repetitions until you are at 12 repetitions per set. Then go back to 6 to 8 reps but increase to 2 sets each day (2 to 3 times a week). Do this until you are doing 12 reps for 3 sets each time. After that, increase the weight by one pound (no sooner than 1 week at a time) and start from the top.


Some experience:

Do the same as for the beginner, but you might want to start with 5 lb weights.


Experienced:

Use a weight you are comfortable with (see beginner to determine what this might be). Do the same as the beginner, but you might want to incorporate squats as you do the bicep curls. You can do these squats and bicep curls from a chair or standing. Bring the weight to your shoulder when you are standing up from a chair or standing up. Bring the weight back to your sides when you sit back in chair or squat down from a standing position.

As always, make sure you check with your doctor before doing any exercise. Contact me if you have any questions.

Happy curling, Alice
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7/5/16 12:36 P

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Glad you modify. That is always the sensible thing to do. There is usually a modification for every exercise. Especially if you have bad back or knees it is always important to be careful.

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Balance is definitely something I need to work on! Some days it is better than others. I tried a PiYo class the other day that was quite challenging for balance during several segments of it involving changing positions from prone poses to standing. I had to modify. But that's good! My st teacher always has us end class with a cool-down and stretch. Part of that is pulling a quad stretch while balancing on the other leg. Sometimes I can do it well, and then sometimes not at all. emoticon

I really like the things you are covering! emoticon

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YEAH! Keep working on the balance. Let us know how you improve. WTG Alice

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Some Experience:

Do the exercise above, but without a chair. You may try closing your eyes with this one too. You might want to keep a chair or wall handy in case you need to steady yourself. Also do some heel to toe walking. Place the heel of one foot just in front of the toes of the other foot so that touch or almost touch. Take a step forward and put your heel just in front of your other foot. Repeat forward for 15 to 20 steps. You may want to start off near a wall so you can use the wall to steady yourself as you walk along. You can also raise your arms to shoulder height as you do this one. Stop immediately if you feel dizzy.

Tip: Look straight ahead and pick a point that does not move in front of you to stare at. This helps you keep your balance.


June 26: goal met
June 27: goal met
June 28: goal met
June 29: goal met
June 30: goal met
July 1: goal met
July 2: goal met


Edited by: L*I*T*A* at: 7/5/2016 (23:11)
There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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6/27/16 5:24 P

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This week we will work on balance. No matter what level of fitness you are at, you can always work on balance. Balance is important so we don't fall and injure ourselves.

No Experience:

Get a high sturdy chair to stand beside. Put one hand on the chair to steady yourself. Lift one leg off the ground and hold for 15 to 20 seconds. Put that leg back down and do the other leg. As you get better, lift your leg a little higher and hold on with just your fingers or finger. Stop immediately and sit in chair if you feel dizzy.

Tip: Look straight ahead and pick a point that does not move in front of you to stare at. This helps you keep your balance.

Some Experience:

Do the exercise above, but without a chair. You may try closing your eyes with this one too. You might want to keep a chair or wall handy in case you need to steady yourself. Also do some heel to toe walking. Place the heel of one foot just in front of the toes of the other foot so that touch or almost touch. Take a step forward and put your heel just in front of your other foot. Repeat forward for 15 to 20 steps. You may want to start off near a wall so you can use the wall to steady yourself as you walk along. You can also raise your arms to shoulder height as you do this one. Stop immediately if you feel dizzy.

Tip: Look straight ahead and pick a point that does not move in front of you to stare at. This helps you keep your balance.

Experienced:

Do a balance walk. Walk in a straight line with one foot in front of the other. There can be a little distance between your feet. As you walk lift your back leg and pause for 1 to 2 seconds before continuing on to the next leg. You can raise your arms to shoulder height as you walk along. You might want to start this at a wall so you can steady yourself if you need to.

You can also stand straight up and lift one leg while holding the opposite arm up over your head. Repeat on the other leg and arm. If this is easy for you, try closing your eyes as you do this balance exercise. Again, you might want a chair near you so you can steady yourself if you need to.

Tip: Look straight ahead and pick a point that does not move in front of you to stare at. This helps you keep your balance. Stop immediately if you feel dizzy.


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6/24/16 12:55 P

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Keep up the good work. It will make a big difference in whatever you do on a daily basis. Just remember to stretch after exercise and don't over do it. Alice
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I'm loving the counter pushups with mountain climbers -- great thing to do while coffee is brewing.

Paula -- Waco, TX area
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6/24/16 11:17 A

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TGIF Wall push ups 3 sets of 10

Give in but donít give up!
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Wall pushups 3 sets of 10 emoticon

Give in but donít give up!
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6/22/16 4:22 P

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YEAH to you all for doing the wall pushups.. Love the commitment you are all showing.
Alice
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Wall pushups 3 sets of 10 emoticon

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Did 3 sets of 12 of the counter pushups with mountain climbers while waiting for my coffee this morning -- Could definitely feel it working my chest!

Paula -- Waco, TX area
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6/19/16 6:50 P

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June 19 - goals met today
June 20 - goals met today
June 21 - goals met today
June 22 - goals met today
June 23 -goals met today
June 24 - goals met today
June 25 - goals met today


Edited by: L*I*T*A* at: 6/25/2016 (17:05)
There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

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6/18/16 3:29 P

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We will be working on wall pushups this week.

They work a variety of upper body muscles (pectoral (chest), triceps (back of arm), biceps (front of arm), Deltoids (shoulder), trapezius and latissimus dorsi (back) muscles. They also work the abs (body core). Because you are using your body weight, they also work the lower body joints of the ankles, knees, and hips, along with the joints in the writs and elbows.

Pushups are beneficial for reducing injuries in your daily activities. The stronger your upper-body and core, the less likely you are to pull or strain a muscle when doing daily tasks such as moving furniture, carrying a child or lifting groceries.

The reason a normal push-up (on the floor) is so hard is because gravity is pushing down on the entire body as you try to push yourself up. Wall pushups greatly reduce the influence of gravity on the movement and has, therefore, much less stress and strain on the back and joints.

As with any exercise, always check with your doctor before doing them. If you experience any pain or dizziness stop immediately and check with your doctor.


Beginner:
Face a wall. Stand an armís length (or a little father) from the wall with feet about shoulder width apart. If you are new to these you can want your feet a little closer to the wall to start with.

Lean forward so you can put your palms flat against the wall at shoulder height and shoulder width apart (fingers pointing up).

Keeping your feet flat on the floor (feet do not move in this exercise), lower your upper body toward the wall. If you are new to these, start leaning forward just a little and as you get more comfortable you can lean in more.

Your elbows will bend out. Do this in a controlled manner Ė no bouncing. Do not arch your back as this can put pressure on the lower spine and cause pain and/or injury.

Slowly push yourself back up to starting position. Be careful to never lock your elbows (always have a slight bend here). Pushing your arms into a straight position can put a lot of stress and strain on elbow joints and may cause pain or injury.

You can also do these from a chair to start off with. Sit on the edge of a sturdy chair in front of a wall. To start off with be close to the wall.

Donít forget to breathe as you do this exercise. Inhale as you press forward and exhale as you push back to starting position. Never bounce this exercise or do it fast. Always slowly and in a controlled manner.

Do 1 to 2 sets of 6 to 10 reps. Do them 2 to 3 days a week (always on nonconsecutive days (i.e. Mon, Weds, Fri)


Some Experience:
If you have experience with wall pushups you can stand further away from the wall and/or lean all the way to the wall (I let my nose touch the wall) before you push back up.

You can also do these using the edge of a countertop instead of a wall. This will be a little harder than the wall version since you are leaning forward at more of an angle and gravity will provide more resistance. Make sure you follow the procedure above and take the precautions listed above.

Again the difficultly with these exercises is largely dependent on how far down you go. If you bring your head or chest all the way to the wall or countertop, that will be a lot harder than if you only lower a few inches. Adjust your range of motion as needed.

Do 1 to 3 sets of 6 to 12 reps. Do them 2 to 3 days a week (always on nonconsecutive days).


Experienced:
You can add a mountain climber action to your wall pushups. At the completion of one pushup, bring your right knee and foot as far forward and upward as you can comfortably. Return the right leg to the start position. Then do the same with the left knee and foot. That is one repetition.

If this is easy for you and you can lower yourself to the floor, you can do knee pushups. Follow the same procedures and precautions as the previous ones. This is like a regular pushup on the floor, but you remain on your knees during the exercise instead of up on your toes. I often place a pillow under my knees for comfort when I do these.

Do 1 to 3 sets of 6 to 12 reps. Do them 2 to 3 days a week (always on nonconsecutive days).

If you have any further questions, please contact me. Again always check with your doctor before doing any exercises.

Now you have squats, toe stands and wall pushups. No matter what your fitness level, as long as you have your doctorís okay, you can do these exercises. They can all be done in a chair. You can do something sitting in a chair at all times to strengthen your legs so you can move on to chair squats. Sit in a sturdy chair, with good posture, and just lift one knee up (only as far as you are comfortable) and return it to the floor and do the other knee. As you progress, you can add a little by lifting one knee up and move the leg out (always leave a bend in the knee and never straighten that leg out completely straight),bring the leg back in and return it to the floor. Do the other knee. Keep doing this as a squat until you can progress to standing up out of the chair.

In a couple of months, you will start to see improvement in doing your daily activities and your ability to walk and go up and down stairs.

Keep moving more, Alice
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6/17/16 1:40 P

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Great job!

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Toe Stands
Experienced
3 sets of 12 emoticon

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6/16/16 11:11 A

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WOW! You are all amazing. Toe Stands can really improve balance and ability to walk and use stairs. Love that you all know your limits. Too many people try to go at exercise to hard for their level of fitness. It takes time to build up muscles so you can do more. Good job all. Take it easy but stay consistent. You will notice a difference in a couple of months if you do. Just remember if you have pain or muscle cramps when doing these, stop and check with your doctor. Always check with your doctor before doing any exercises.

Alice emoticon


Edited by: ALICEDIXIE at: 6/16/2016 (11:11)
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6/14/16 2:05 P

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Toe Stands
Experienced
3 sets of 10

Give in but donít give up!
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6/14/16 1:30 A

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Toe Stand for Some Experience:
Stand behind a chair with good posture with legs about shoulder width apart.
Hold onto the chair with both hands for balance.
Lift your heels up, keeping your toes on the floor.
Hold for a count of 5.
Lower your heels slowly.
Repeat 5 to 12 times.
As you find this easy, hold on with one hand or just a finger. This will help you improve your balance too. Slowly add on until you can do 3 sets of 12.



june 12 goals met
june 13 goals met
june 14goals met
june 15goals met
june 16goals met
june 17 goals met
june 18goals met

Edited by: L*I*T*A* at: 6/19/2016 (00:09)
There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

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6/13/16 7:31 P

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Did 3 sets of 15 - standing with forefeet on edge of a step (holding lightly to handrail) Allowed heels to go below level of step in order to increase range of motion in ankles.

Paula -- Waco, TX area
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6/13/16 6:37 P

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Toe stands
3 sets of 12

If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

~Robert Conklin



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YEAH WTG

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Toe Stands
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3 sets of 8

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We are working on the legs. Last week it was squats. Beginners were to use a chair and just sit down in the chair for a few seconds and stand back up. Some Experience were to also use a chair but add arm movements. Experienced were to do them without the chair and add arms and/or weights. Go back to the forum and reread instructions if you are just starting these or forgot how to do them and how often.

This week we are working on ankles and calves with toe stands. Your calves and ankles provide stability for your knee and leg joints, as well as power for when your walk. When you improve these areas, you also improve balance, which helps protect you from falling. You use these muscles all the time (i.e. reaching into a high cupboard or when you are trying to look over something). This exercise will also help improve daily activities such as walking up and down steps or a curb.

As with any exercise, check with your doctor before performing the exercise. Stop this exercise if you experience pain or a muscle cramp.

Do three times a week on non-consecutive days.

Toe Stand for Beginners:
Sit in a chair with good posture with feet flat on floor.
Lift your heels up, keeping your toes on the floor.
Hold for a count of 5.
Lower your heels slowly.
Repeat 5 to 12 times.

Toe Stand for Some Experience:
Stand behind a chair with good posture with legs about shoulder width apart.
Hold onto the chair with both hands for balance.
Lift your heels up, keeping your toes on the floor.
Hold for a count of 5.
Lower your heels slowly.
Repeat 5 to 12 times.
As you find this easy, hold on with one hand or just a finger. This will help you improve your balance too. Slowly add on until you can do 3 sets of 12.

Experienced
Stand up with good posture with legs about shoulder width apart (no chair).
Lift your heels up, keeping your toes on the floor.
Hold for a count of 5.
Lower your heels slowly.
Repeat 5 to 12 times.
Slowly add on until you can do 3 sets of 12.
As you find this easier, try standing on one leg only. Perform the exercise and switch to other leg and repeat. For a real challenge, do one leg with the opposite arm held up. This really works your balance.


Here is a stretch for after. Remember to never bounce a stretch as it may cause injury.
Stand facing a wall slightly farther than arm's length from the wall, feet shoulder-width apart. Place your open hand against the wall a shoulder height and about shoulder-width apart.
Move one leg forward with bend (90 degrees). Keeping both feet flat on floor, bend the other knee slightly until you feel a stretch in the calf muscle of this leg (leg backward).
Hold for 10 to 15 seconds. Repeat by changing leg positions.

Enjoy, Alice
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6/10/16 9:40 P

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LOL Paula. Hope you enjoyed that though.

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Our ST teacher did the "Sally Up Sally Down" squats last night -- sometimes she throws that song in at the end of class. Seems to last forever when you're dong it. emoticon

www.youtube.com/watch?v=CswK7
e_Bep8


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Great job Aalley2. Keep squatting. Even beginners can do these using a chair. Just remember if you are a beginner to sit down completely on the chair for a couple of seconds before you stand up and only do a couple (3 times a week on non consecutive days) and add on one or two more a week. Keep posting. Alice

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6/9/16 8:55 P

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4 sets of 12 squats emoticon

Give in but donít give up!
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6/8/16 4:39 P

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Several of you have mentioned how squats in a pool are so much easier on joints. If you have a pool available, and you have knee problems - this would be the best.

For those of you with knee problems, use a chair if you try these. Just sit down on the chair completely before you stand back up. Do very few a first and add another each week. Always check with your doctor before you do these. That is why I give the chair option so people with knee problems can do a few. You might even want to put a pillow on the chair so you do not have to sit down so far. Just make sure you completely sit down each time before standing back up. Also do them easily and not with any sudden movements. We don't want any knee problems.

I taught a class of seniors and I had a lady who was 88 years old. We always had a chair to do squats on. I always made them sit completely down for a couple of seconds before they stood back up. She only did 2 to start off with but after several months was easily doing 12 at a time (always with a chair). She told me she was able to walk further after doing these for a while. Again always check with your doctor and let the doctor know what you are doing and get the doctor's okay first.

Great job all.

Edited by: ALICEDIXIE at: 6/8/2016 (16:50)
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my knees are not the best, this winter I did lots of knee strengthening exercises. which has helped build my knee strength up again. Not every day is a good knee day though. emoticon

Edited by: AALLEY2 at: 6/8/2016 (09:50)
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i have knee issues to both knees and can do squates in the pool better than on land............
it is worth a try!!

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

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For those with knee problems, you can try squatting on your toilet with the seat closed. It is okay to sit on down and then back up. Start out slow and then build your way up. I learned this from someone who had bad knees and had to loose a lot of weight. I do several modified exercises sitting on the toilet even knee lifts. Leg scissors and clap and sing old Ms. Mary Black. Who remembers that old tune from school. Just keep moving...

Jill "survivor61"
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Jesus said, "Do not let your hearts be troubled. Trust in God, and trust in me." John 14:1


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Sorry, I have knee problems so I won't be trying the squats.

If you make the unconditional commitment to reach your most important goals, if the strength of your decision is sufficient, you will find the way and the power to achieve your goals.

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6/7/16 2:45 P

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Squats today - 4 sets of 14
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6/7/16 12:57 P

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YEAH for squatting! A chair is a great way to get started with squats safely. I love the idea of doing them in the pool! Thanks to L*I*T*A*, Kathyjo56, Aalley2, Paulalalala, and Patti_Pal1 for posting what they are doing with the squats.

Amazing job all! Alice emoticon

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Grow Stronger Day By Day Ė Muscles Gone Wild Program

We are off to a great start with the above forum in the Motivational Members Group. I will be adding a new strength training exercise each week. When we are through you will have a whole routine you can do that will work the whole body. Because there are levels (beginners, some experience, experienced) you can work at your own fitness level.

I picked squats first because there are so many benefits to them. I listed some before, but here are some more:

*Squats work well to build muscles in the legs (i.e. quadriceps, hamstrings, and calves), but they also help muscles throughout your whole body Ė this includes your core. This is a one exercise fits all. Great to start off with.

*This exercise is extremely functional (helps you perform real-life activities). Important for those of us over fifty. This means you get your body moving more efficiently in doing daily tasks.

* This exercise helps promote mobility, balance and flexibility. Great for promoting the range of motion in your ankles and hips).

*Will help strengthen lower back (however, you should never have any pain in your back or knees during this exercise).

*Helps with constipation as it helps move things through your colon and helps you have more regular bowel movements.

Always check with your doctor, if you have any medical conditions, before doing any exercise.

For those of you who find doing this exercise easy at the experienced level, you can do this to add more challenge. Find an open wall. Stand with your back against the wall. Place your feet about 2 feet in front of you about hip-distance apart. Slide down the wall into a squat (never go beyond 90 degrees). Hold the squat for 10 to 60 seconds. Stand back up. Repeat 3 to 12 times. You can also add weights to this exercise or add arm movements. You should never feel pain in your knees or back at any time during this exercise.
So if you have not joined in with this forum, I hope you will. Alice emoticon


Edited by: ALICEDIXIE at: 6/7/2016 (12:54)
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I'm sold on Strength Training!

3 sets of 12 squats - Experienced

EXPERIENCED:
Do the same as Some Experience minus the chair. Never squat lower than a 90 degree angle (you may want to start off with a chair behind you to get an idea of how far you should squat). You can do this with no weights or add some weights (1 to 5 pounds). Soup cans make excellent low weights.

Plus -- I have an hour-long ST class at the Y I attend Tuesdays and Thursdays, then a 45 min one on Saturday. We usually always do some variation of squats during class.

Paula -- Waco, TX area
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This is a great idea. I know I need some stimulus to get enough strength training in. My twice weekly sessions with Personal Trainer Braden sure helps.

I love my Personal Training sessions. We had four sets of swats and also four sets of swinging a weight as a kettleball which uses the squat motion as well. And our main focus today was upper body!

Patti Logan
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doing my squats in the pool this week...........

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.
When you get to a plateau, think of it as a landing on the stairway to your goal. And
maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
Breathe in love & compassion.. Breathe out peace & forgiveness.

Pacific time


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I was able to do this with the help of a chair.

KATHYJO56
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Squats - 3 sets of 12 today emoticon

SOME EXPERIENCE:

Do the same as Beginners, but do 2 to 3 sets eachfor your 3 days. Add arm movement by lifting your arms out to shoulder height as you stand up and move them back down as you sit down again

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Grow Stronger Day By Day Ė Muscles Gone Wild Program

Do you know what a little strength training done 3 days a week can do for you? If you are between 40 and 99 you need to know these truths about strength training:

*Helps functional strength and flexibility, which makes you less susceptible to injury from falls.
*Helps increase/maintain bone mass and density. Important to protect against or helps with osteoporosis.
*Helps lower body fat.
*Helps lower resting heart rate and blood pressure.
*Helps with low back pain and arthritis.
*Helps reduce the symptoms of diseases like: depression, heart disease, type 2 diabetes, and sleep disorders.
*Helps improve personal appearance, which increases self-confidence and self-esteem.
*Helps you feel better, which puts you and everyone around you in a better mood.

Every Monday I will post a new exercise to add to this program.

How to do the program:

*If you have any medical issues, check with your doctor to make sure you should be doing this program.

*Commit to 3 days a week. Days should be nonconsecutive (i.e. Monday, Wednesday, Friday).

*At the beginning of the week, an exercise will be posted. Pick the level appropriate for you (beginner, some experience, experienced). If you do not know where you belong, start with beginner.

*Read all tips and information that is included with the exercise.

*Reply to the forum each time you do the exercise and let me know how you felt about it. Add any comments, concerns or questions. You can SparkMail me too.

Exercise for this week:

SQUATS

This exercise will strengthening hips, thighs, and buttocks. Helps with walking and stair climbing.

Warm up: To warm up muscles and keep from harming them, walk around easily (or walk in place) for 5 minutes before doing the strength training exercise.

How to do it:

BEGINNERS:

*Stand in front of a sturdy chair. The back of your legs should touch the front of the chair. Feet should be about shoulder width apart. Weight should be on your heels and not on the balls of your feet.

*Lower yourself, with good posture, in a controlled manner to a sitting position. Do not bend forward so knees go over toes (can harm your knees).

*Stand back up in a controlled manner. This is one repetition of the exercise.

*Repeat exercise for 4 to 12 times (called a set). Do this for 3 nonconsecutive days this week.

SOME EXPERIENCE:

Do the same as Beginners, but do 2 to 3 sets eachfor your 3 days. Add arm movement by lifting your arms out to shoulder height as you stand up and move them back down as you sit down again.

EXPERIENCED:

Do the same as Some Experience minus the chair. Never squat lower than a 90 degree angle (you may want to start off with a chair behind you to get an idea of how far you should squat). You can do this with no weights or add some weights (1 to 5 pounds). Soup cans make excellent low weights.

TIP: People forget to breathe when they do strength training exercise. Count out loud as you do them so you will remember to breathe through the exercise. If you hold your breath you could get dizzy or even pass out.

TIP: Include a stretch after (hold for 15 to 20 seconds). Never bounce a stretch as this could harm you. To stretch, sit toward the edge of the chair and put one leg out in front of you (heel to the floor and toe pointed up). Gently push down on your heel. If you need to, hold onto the chair so you do not lose your balance. Always have a slight bend in your knee to protect you knee. Donít forget to breathe through the stretch. You should feel the stretch in the back of your leg. Switch legs and repeat.




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