I got to be with one of our sisters. We have to encourage her. She has her testimony HERE. She is doing great keeping at her fitness journey and not giving up.
Here I am with Sarah K. and her daughter Emily.
Here are all of our kidos together! They haven´t seen each other in 6 years. We met them 12 years ago when we were on deptutation, so it´s really been so great staying in touch all these years.
How are you all doing on week 3- Junk Free?
Me, I am really working hard to not have even the sugar free snacks except for the one I mentioned. These were adding the calories. I know too, that lattes are loaded with sugar unless you can get them SF. I got a latte given to me the other night before week 3 started and it affected me.
I have a question for ya´ll. I mentioned not eating high starchy foods this week too. What do you think about corn tortillas? I had two yesterday. I thought they would be better than the flour. Any ideas? I only had two options flour or corn tortillas or white rice.
I am eating high protien, with fruits and veggies. Trying to get my carbs in with whole grain breads without high fructose corn syrup as well. I have been eating the sandwich thins. Workingout, we need to remember to eat healthy carbs otherwise we will feel weak.
Well, pray for me, I want to attempt a 4 mile run today. I will walk a warm up mile and then do 4 straight. Trying to work up to a 10 k.
Below are some excellent tips I found today in my inbox! oh btw.. Jillian is doing a fall challenge too. lol She charges something like $4 a month. I think you all can do it for free and blow them all way!!
Q: I get killer shin splints. How can I prevent them? Are there exercises I can do?
Shin splints, or pain along the shinbone, are a common problem for people who are just starting to exercise. They're usually the result of weak tibialis muscles (muscles that run along the front of the shin). Your best bet for healing shin splints is management. You need to mitigate the injury while waiting for the muscles to grow stronger. The best ways to do this are as follows:
Make sure you have proper shoes. Good shock absorption will help. Stretch your calves after your warm-up but before your workout. Often, tight calves create a muscular imbalance in your lower leg that can lead to shin splints. The key is to make the tibialis stronger and the calf muscles more flexible. Ice your shins after a workout to keep the inflammation down. Do this for a minimum of 20 minutes. With care, shin splits should be completely gone within three weeks. Don’t stop exercising no matter what you do, but on days when your shins are killing you, avoid running and hill walking.
From LOSING IT! With Jillian Michaels
Thursday, October 28, 2010
Move It to Lose It
Know someone who's getting amazing results from an insanely low-calorie diet? It may be tempting to severely restrict your calories in hopes of a drastic weight loss, but don't even think about it! Truth is, very few people can maintain one of those crazy kinds of diets for more than a couple weeks. And to make things worse, most people on near-starvation diets gain back all the weight (and more) just a few months later.
In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back on.
The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called afterburn. A great cardio routine keeps burning fat not just during your workout but for hours afterward. Not bad, eh?
The rule of the game is increasing your intensity. The exercise afterburn is also referred to as "excess post-exercise oxygen consumption." It represents the calories used up to return the body back to its pre-exercise state, or resting level, which can take anywhere from 15 minutes to 48 hours, depending on the intensity and duration of the workout. What's more, if you do my resistance-training workout from my Web site in the morning and your cardio at night, you will reap the benefits of a twice-a-day afterburn without overtraining your muscles.
Doing any type of physical activity is healthier than sitting on the couch downing a bag of chips. And activities like bowling and golf do burn calories — but not enough. To see dramatic weight loss, you must do heart-pumping cardio. Cardio is any activity that is rhythmic, continuous, requires the movement of large muscles, and raises your heart rate. While bowling and golf get you moving, the action is stop-and-go. There's no reason to give up those activities, just be aware that you must still put in time on the treadmill (or doing some other cardio activity) as well.