quick exercise tips

trigeek

Ok MB I am playing  always !!!

3 weeks out of bilateral mastectomy with expanders with some tissue necrosis ( arghh) can't start pumping up to the DD !

Started recumberant cycling at the gym up to 8 miles keeping the heart rate really low < 125.

Great workout.. no pressure on upper body ( the only problem is since I am a road biker my butt hurts sitting in the recumbarent position)

Will add an afternoon walk next week, my happy hour ( ehem.. toxic coctail.. chemarita) is starting tomorrow will see where that will land me.

Anonymous

Mary Beth,



I thought of you yesterday at my son's school open house. His history teacher was wearing a pedometer - and wears it every day to school. At 8pm, she was up to 15,000 steps!! What a woman )

purplemb

ok a little punching today...lol

if you have a bag great otherwise...get a small pillow, stuffed animal..or a picture of your favorite person...lol...

punching techniques....

make a fist, thumb on the outside, otherwise you'll break it....

when you hit, use only the first two knuckles....you'll be able to tell...they may get a little red...

start with your fist at your hip...thumb up.....throw the pillow straight up...

punch, twisting your fist, punching at the center of your chest....

keep your wrist straight and elbow relaxed....

ok now this will help relieve stress and you have to bend to pick up the pillow too...

switch sides...

hugs MB

purplemb

butt work today...lol....

stand infront of a step..or low workout bench..(step arobic type)

step up with left foot...point right toe down..rub slightly against edge of step..but do not put it on top...hold...and tighten stomach & butt muscles...

 relax and step back with right foot, and place left foot back on ground.. repeat.. (10 reps) then switch sides.....

Add small hand weights , keeping your arms down by your side...

hugs the Czar...

MargaretB

MB left me in charge while she was gone and my task was to post an exercise.  Didn't read back to see if this one had been done so if it has, sorry.

Standing Calf Raises

This exercise can be done on the edges of stairs, wood blocks, books, etc. Do both legs at the same time to start with then, as you get stronger, do them one leg at a time. Hold a bag in your hand for resistance as you get stronger Stand on the edge of the block with only the balls of your feet on the block. Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor. Go down until you feel a strong stretch in your calves. Reverse the direction without bouncing and push up as high as you can. Do this movement slowly to feel the contraction all the way up.

Margaret

purplemb

MargaretB thanks so much....after vacationing in FLa ..I need to work out....

so gonna start back with crunches...

do them slowly concentrate on the stomach muscles....

do 10 regular ones...10 twisting to each side...  and repeat

MB...

purplemb

its monday...

windshield wiper.....
lay on your back
bend your knees, up towards your chest
straighten out lower legs parallel with floor... 90 degree |--

now put your hands out to the side..palms down

slwoly rock your knees to the left...keeping your body flat on the floor...
return to the middle and then slowly rock right...

this is a windsheild wiper motion

MB...

purplemb

sorry I know its Tuesday... but is anyone reading these...?

ok for the belly...

the chair sweep... smiliar to last weeks but standing up....

stand with feet together... grab a bottle of water for each hand or small weights.....

bend like your gonna sit in a chair....

keep your feet on floor... and thighs  pressed together

bend your arms and bring your fists in and palms facing each other...keep about a foot between them...

now twist your upper body...keep knees in position...and your hands apart... ONLY TWIST UPPER BODY...

go back to center then the other side

this is one set

repeat for 10-15

hugs

Anonymous

I logged in yesterday to check out the latest and was disappointed. Thanks for posting more, Mary Beth )

purplemb

happy monday....

OK "bent over ROW"

easier version.....

sit on the edge of a chair, feet hip width apart...

small weights  in each hand, now drop your arms straight down by your legs...with palms facing each other..

bending only your elbows, squeeze your shoulder blades pulling weights toward your ribs....

DO NOT ARCH YOUR BACK....

Hold then slowly lower...repeat

ok for those that are ...

slightly daring

stand up with feet hip width and knees slightly bent... bend forward and do the exercise 

really daring...

stand on one leg... bend over and try this....

the czar

purplemb

BUTT WORK.... lol

kneel on the floor.. hands shoulder width apart... and knees hip width apart...

now for the FUN... (an evil laugh )

bring your knee, inside your arms up to your nose...hold....and back, but not on the floor...next swing your knee out to the side; keeping it at a 90 degree angle and parallel to the floor...hold....

Remember to keep your back straight and use your abdominals...BREATHE... and place your knee back to the start

repeat  10 times and then the other side...

hugs MB

purplemb

OK a little tummy work....

sit with your knees bent and feet tlat on the floor

grab the back of your tighs

tighten your abs, slightly lean back, left your feet off the floor keeping your calves parallel to the floor....

Balance.. hold for three breaths, relax and repeat...

hugs and work off that turkey

purplemb

ok ladies....

please remember to ask for holiday gifts like:

execise ball, aerobic DVD, or Tia CHi ... bands small hand weights... a Curves membership, jump rope.or something like a lovely talking pedometer... come on you can do it...

happy holidays

Erica19

gotta love all the "butt works" hehe (they seem to be working though)

purplemb

good morning all....

a little yoga today...

sit with your legs out in front of you...place hands by your hips, fingers pointed to the front....toes pointed up..don't lean back. breathe....

NOW....Lift your hips toward he ceiling... try to be straight as a board... hold for 3 breathes..

do 8-10 times.....

sheshe48

Hi,

I saw this thread and it sounds fun, remember in Jr. high gym the the gym teacher made us to the excercise. "We must, We must increase our bust"  all you do is take both arms, slightly bent and push your arms backward. And another arm excercise is putting both arms in front of you and move them to the side and back in and cross, and repeat crossing so your arms. Since breast surgery this has been a good one for me.

purplemb

Holiday Christmas Eating Tips - Let the Christmas Season Begin

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.

2. Drink as much eggnog as you can. And quickly. It's rare. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!

3. If something comes with gravy, use it. That's the whole point of gravy! . Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat step #3.

4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?

6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across some thing really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.

8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?

9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.

10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner. Remember this motto to live by:

"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, body thoroughly used up, totally worn out and screaming "WOO HOO what a ride!"

Have a very Merry Christmas!

MB

lvtwoqlt

Love the tips even more now than when I got them last year in an e-mail. I am getting ready for the company Christmas party tomorrow. I will remember the tips.

thanks and Merry Christmas to all (chocolate in both hands Woo Hoo!!)

Sheila

purplemb

good monday to all...

ok turn on some moving music....

grape vine....walking...

first crank it up... the music...

now stand with feet shoulder width apart... step across in front.. step out with back leg and hop up and clap... repeat across the room...then back..  do this through out the whole song.. and pick a long one...lol...

hugs and happy holidays...

the czar

purplemb

ok I know its Tuesday but....

thigh & Butt work today.....

you need a small weight...held in both hands in the center of your body

ok stand with your feet wide ( twice as wide as shoulder) and toes turned outward slightly.....

now slowly lower your butt..counting to ten.... to a postition like you are sitting in a chair..... do not let your knees go out past your toes...

let the weight lower, trying to get it to touch the floor...

hold for a 2 count... push upward with your heels .. return to the starting position by slowly raising by counting to ten...

do 4 reps rest and 4 more.....

hugs the czar MB

Barb1953

MB, I think I told you I'm pretty lazy when it comes to exercise and working out , but I 'm really gona try to change that. Over the past year, I lost about 25 lbs.--over the past week, I think I gained back 10 (not good ) So thanks to you and this thread, I'm gona try to get it back off and keep it off.

Hugs to the CZAR !!!

purplemb

BArb... lol.. be careful  you are close enough for me to come over and do a quick work out... hmm about 6 am sat morning...?...

iodine

In bad weather, I walk in Lowe's.  we don't have home depot, but the big stores like this  have lots of space, good temps, and not so many folks to run into.  And if you go down each aisle, you've covered a lot of gound.

purplemb

Iodine, you are right... walk anywhere you can....

OK new year new start....

Margo I hope you post the exercise ball things here....

Everyone.. get a spiral notebook....

things to keep track of....

*what & when you eat and drink, write down everything, even gum....

* what & when you exercise... how long,  if you have a heart monitor your heart rate, and ..on my treadmill.. I write down speed, cals burned etc.... everything.... pedometer count for the day....

* why you eat...

* how you feel after exercising.....

Remember to stretch...simple is best....

A new year & a new you....

*easy stretches... 1. hold arm over head, feet shoulder width apart.. grab one wrist and genlty pull to opposite side... switch...2. feet shoulder width apart..., slowly try to touch floor.... hands between your feet, first finger tips, then palms...3. neck rolls... ankle rolls...knee rolls... slowly rotate each..(previously posted..)

Now get ready....and I read this weekend that we are supposed to JUMP 10 times a day... yup.. just jump up in the air.. helps build bone mass.... so go ahead jump for joy....

the Czar  MB

Barb1953

Ok MB, I'm ready to get serious. !!! I was doing so good with my daily walks , while the weather was warm, then it got cold, and I got lazy !!! But I forced myself the past few days to get out there again, only about 2 miles a day--but it was only 15 degrees today !!! I use to work out all the time. Especially in high school, everyone thought I was crazy, because I would go to the gym or the swimming pool during my study halls. That was many,many,many years ago !!!! Keep the whip crackin CZAR--get me goin again --Thanks

purplemb

barb...lol.. I used to run the track... but that was MANY MANY MANY yrs ago... keep up the good work.. do you have a pedometer...

MB

Barb1953

Hi MB, I do have a pedometer, but I'm not sure how acurate it is. The other day I put it on and by time I stood up off my chair, it said I took 4 steps !! Works for me -- ha ha ha !!! The sun is shining great today, so I guess I'll bundle up and go out and enjoy it.

purplemb

happy monday ....remember to warm up, stretch....

today is lateral Lunge day....

stand with feet wider than shoulder width.....hands together in the middle of your chest.. you may hold weights....

push off with one leg..shifting your weight keep your back straight...step out to the side and place your foot so your stationary leg is straight..now lower your body over the bent leg, keeping your thigh parallel to the floor...

push off and go back to starting position, switch sides...

do 10 reps each side...

hugs MB

candie1971

Ok MB, I am on board for some exercising. I need to get in shape and lose weight. BC threw me for a loop and I just don't have any oomph. But I have gained weight and have no energy. I was doing good this past June and July--walking every day but then the humidity set in and well, that ended that. Then I had knee surgery in Sept...and well, still no exercising. So, here goes....I really must stick to it this time.

Looking forward to participating. Thanks.

Hugs and prayers,

Candie

purplemb

Candie.. it really helps if you keep a log... makes you see how much and how many ... good luck and if you need I'll be over at 6 am to work out with you...lol

MB