Kathy S.’s Posts
Topic: RE: Did You Move To Lose Today?
Hey Everyone 
It's a rainy Tuesday here.....no problem as these showers will bring spring here and I love it when all things dead and brown come alive with color and green grass again
I think it's time to mix it up a bit and I am really lovin the workout where you pick several exercises and do several sets with out stopping. It's a great way to get your cardio in. I am doing some back and shoulder work but not sure what... Sometimes I just mix it up when I get there.
So my friends, Did You Move To Lose and or Maintain Today? Come on in and be accountable
Your moving is just as important as what you eat. Pre-ops, Newbies and Veterans are all welcome 
Posting your exercise is a way to share with others and take a bow for what you did. And if you have not worked out yet, it helps you be accountable to do so before the day is out 
Let's get MOVIN
81 DAYS BEFORE SUMMER
Take care,
Kathy
It's a rainy Tuesday here.....no problem as these showers will bring spring here and I love it when all things dead and brown come alive with color and green grass again
I think it's time to mix it up a bit and I am really lovin the workout where you pick several exercises and do several sets with out stopping. It's a great way to get your cardio in. I am doing some back and shoulder work but not sure what... Sometimes I just mix it up when I get there.
So my friends, Did You Move To Lose and or Maintain Today? Come on in and be accountable
Your moving is just as important as what you eat. Pre-ops, Newbies and Veterans are all welcome Posting your exercise is a way to share with others and take a bow for what you did. And if you have not worked out yet, it helps you be accountable to do so before the day is out Let's get MOVIN
81 DAYS BEFORE SUMMER
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Blah, blah, blah
Hey Cath,
Sounds like you need one of these tables where they would pull you by your feet and arms. Take care of your back and hopefully you wlll back to your old self soon
Take care,
Kathy
Sounds like you need one of these tables where they would pull you by your feet and arms. Take care of your back and hopefully you wlll back to your old self soon
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Blah, blah, blah
Hey Everyone 
Well the only movin I did this weekend was from the bed to the bathroom
I got up Saturday feeling pretty good and then BAM, right after breakfast i thought I was dumping on my oatmeal 
but hours later I realized it was not dumping...so I was a slug this weekend...
I am pretty weak today, I hope to get in some cardio at the end of the day today, but going to play it by ear
So my friends, Did You Move To Lose and or Maintain Today? Come on and let's get this show on the road....if you are shoveling my heart goes out to you. Be careful but this is a great workout
82 DAYS LEFT BEFORE SUMMER
Take care,
Kathy
Well the only movin I did this weekend was from the bed to the bathroom
I got up Saturday feeling pretty good and then BAM, right after breakfast i thought I was dumping on my oatmeal but hours later I realized it was not dumping...so I was a slug this weekend...I am pretty weak today, I hope to get in some cardio at the end of the day today, but going to play it by ear
So my friends, Did You Move To Lose and or Maintain Today? Come on and let's get this show on the road....if you are shoveling my heart goes out to you. Be careful but this is a great workout
82 DAYS LEFT BEFORE SUMMER Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Weak Knees - Try These......
We all know the first to go are our knees with all the extra weight we carried around. Many have asked what can I do exercise wise with bad knees Here are some great suggestions from SparkPeople.
Here are some exercises you can do to both stretch and strengthen the knee area:
STRETCHES
Here is the link for the complete article:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=363
So my friends, Did You Move To Lose Today? Come on, it's almost the weekend, let's wrap up the week with a bang
Take care,
Kathy
Here are some great suggestions from SparkPeople. Here are some exercises you can do to both stretch and strengthen the knee area:
STRETCHES
- Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
- Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
- Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
- Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back****il you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
- Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
- Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
- Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
- Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
- Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
- Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
- Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
Here is the link for the complete article:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=363
So my friends, Did You Move To Lose Today? Come on, it's almost the weekend, let's wrap up the week with a bang
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Metabolic Training
Hey, Hey, Hey,
The sun is shining and it's hump day It was so windy last night I need to go out and see if I have any trees or bushes left
When we did our leg workout yesterday we did it in a style called Metabolic Training. We set up 4 stations and did 4 leg workouts, 10 reps each, then I rested as my son did his round. We did this 4 times. I was huffing and puffing and sweating like crazy. Not only was this a great leg workout it was an awesome cardio workout in a very short time frame.
If you are at home you can set up a round of Metabolic Training.... Let's take my arm workout today and adjust it for you to do a Metabolic Training at home....
What I am doing at the gym....
Take barbells if you have some, if not then use canned food. Do a set of 10 bicep curls standing, 10 bicep curls sitting, 10 hammers and lastly use a chair and do 10 dips......rest for about 60 secs and do it all over again 4 times Use a weight that is challenging but not to heavy. If you find you can up your weight the next round do so. If you don't have weights at home move up from a can of soup to a big can of peaches....
So my friends, Did You Move To Lose and or Maintain Today? Come on , the weekend is around the corner...let's get moving
Take care,
Kathy
The sun is shining and it's hump day
It was so windy last night I need to go out and see if I have any trees or bushes left When we did our leg workout yesterday we did it in a style called Metabolic Training. We set up 4 stations and did 4 leg workouts, 10 reps each, then I rested as my son did his round. We did this 4 times. I was huffing and puffing and sweating like crazy. Not only was this a great leg workout it was an awesome cardio workout in a very short time frame.
If you are at home you can set up a round of Metabolic Training.... Let's take my arm workout today and adjust it for you to do a Metabolic Training at home....
What I am doing at the gym....
| Standing Alternating Curl |
| Kneeling Kickback |
| Incline Curl |
| Single Arm Tri Rotation |
| Barbell Curl |
| Hammer What you can do at home..... |
Take barbells if you have some, if not then use canned food. Do a set of 10 bicep curls standing, 10 bicep curls sitting, 10 hammers and lastly use a chair and do 10 dips......rest for about 60 secs and do it all over again 4 times
Use a weight that is challenging but not to heavy. If you find you can up your weight the next round do so. If you don't have weights at home move up from a can of soup to a big can of peaches.... So my friends, Did You Move To Lose and or Maintain Today? Come on , the weekend is around the corner...let's get moving
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today?
Hey Everyone
Today is leg day, won't be able to walk for a couple of days
So my friends, did you Move to Lose and or Maintain Today? Come on you can do it
Take care,
Kathy
Today is leg day, won't be able to walk for a couple of days
| Day 3 - Legs |
| Leg Extension 8x8 |
| Individual Leg Curl |
| Lunge w/kickback |
| Leg Press |
| Calf Raise |
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Are you ready for Summer?
That is a great combo of cardio and strength training..
So my friend, how much have you lost to day?
Take care,
Kathy
That is a great combo of cardio and strength training..
So my friend, how much have you lost to day?
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? Are you ready for Summer?
Hey Everyone
Do you believe that March is almost gone and we are headed into April? I am excited as we are one more month closer to summer, sun, the smell of freshly cut grass, cooking out (veggies and fish of course) and showing off all the weight you have lost That being said I am glad we have a good 2 1/2 months to kick it in high gear if you are working out. Cardio, Cardio, Cardio, with resistance and we are on our way If you are not working out you have 13 weeks before the first day of Summer. Do you know how much difference you can make in 13 weeks 
So come on, pre-ops and newbies get movin..even if it's walking around the store using the cart. Go outside and take it one block at a time. If you are already working out now is the time to re-evaluate and ramp it up
Today is a cardio day for me and I will be hitting the bag, mixing it with core work.
So my friends, Did You Move To Lose Today? Come on in and let's be accountable, feel good about what we have accomplished today and inspire others to do the same
Take care,
Kathy
Do you believe that March is almost gone and we are headed into April? I am excited as we are one more month closer to summer, sun, the smell of freshly cut grass, cooking out (veggies and fish of course) and showing off all the weight you have lost
That being said I am glad we have a good 2 1/2 months to kick it in high gear if you are working out. Cardio, Cardio, Cardio, with resistance and we are on our way If you are not working out you have 13 weeks before the first day of Summer. Do you know how much difference you can make in 13 weeks So come on, pre-ops and newbies get movin..even if it's walking around the store using the cart. Go outside and take it one block at a time. If you are already working out now is the time to re-evaluate and ramp it up
Today is a cardio day for me and I will be hitting the bag, mixing it with core work.
So my friends, Did You Move To Lose Today? Come on in and let's be accountable, feel good about what we have accomplished today and inspire others to do the same
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Did You Move To Lose Today? For Women Only!
Hey Everyone Happy Friday ...
I got an email update from Sparkpeople today and it had an article in it that I wanted to address here in our Move To Lose thread...
If you are a woman and suffering really bad cramps during your periods
, or if you are older and Menopausal
, are you aware of the positive benefits with exercising? 
It's a fact that when you exercise it can help with monthly cramps and it's a great asset helping with hot flashes and hormone issues. If you want to read more here are a couple of great articles:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=438
http://women.webmd.com/features/exercise-eases-menstrual-cramps
Today is a cardio day for me, I won't have access to a car so I will hit the basement either do 3 miles on the treadmill or cardio boxing.
So my friends, Did You Move To Lose and or Maintain Today? Come on in and be accountable, share and inspire others to Move To Lose
Stay Sexy, Sassy and Strong
Take care,
Kathy
Happy Friday ...I got an email update from Sparkpeople today and it had an article in it that I wanted to address here in our Move To Lose thread...
If you are a woman and suffering really bad cramps during your periods
, or if you are older and Menopausal, are you aware of the positive benefits with exercising? It's a fact that when you exercise it can help with monthly cramps and it's a great asset helping with hot flashes and hormone issues. If you want to read more here are a couple of great articles:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=438
http://women.webmd.com/features/exercise-eases-menstrual-cramps
Today is a cardio day for me, I won't have access to a car so I will hit the basement either do 3 miles on the treadmill or cardio boxing.
So my friends, Did You Move To Lose and or Maintain Today? Come on in and be accountable, share and inspire others to Move To Lose
Stay Sexy, Sassy and Strong
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - First Day Of Spring Is Here!
Hey, Hey, Hey , do you believe it's here......Spring 
It seems like just yesterday we all said yes let's do this, let's get back on track with our exercise, let's get our sexy back Did you get your sexy back
This goes to show you how fast time goes when you are focused on a challenge. For me the scale didn't move as much as I wanted, but I know I have made progress. I am feeling stronger, inspired to do more and I shocked myself. When I went back and reviewed my sets and amount of weights, I found I have increased by a whopping 40% I also learned in the process that I don't push myself like I should. Even now, so far out I underestimate what I can do. If it were not for me working out with my son I would not have imagined I could accomplish what I did.
So lesson learned even this far out, we still think in terms of a "fat" person. We need to do away with that kind of thinking and push ourselves on a daily basis. Rather it's in our personal lives, or professional.
YOU CAN DO IT
Congratulations everyone that participated in this challenge. YOU ROCK
Now if you think you are off the hook and can relax, no way
Summer is coming and we have work to do!!!! So look for the Move To Lose Thread Daily and let's get going
Take care,
Kathy
It seems like just yesterday we all said yes let's do this, let's get back on track with our exercise, let's get our sexy back
Did you get your sexy back This goes to show you how fast time goes when you are focused on a challenge. For me the scale didn't move as much as I wanted, but I know I have made progress. I am feeling stronger, inspired to do more and I shocked myself. When I went back and reviewed my sets and amount of weights, I found I have increased by a whopping 40%
I also learned in the process that I don't push myself like I should. Even now, so far out I underestimate what I can do. If it were not for me working out with my son I would not have imagined I could accomplish what I did. So lesson learned even this far out, we still think in terms of a "fat" person. We need to do away with that kind of thinking and push ourselves on a daily basis. Rather it's in our personal lives, or professional.
YOU CAN DO IT
Congratulations everyone that participated in this challenge. YOU ROCK
Now if you think you are off the hook and can relax, no way
Summer is coming and we have work to do!!!! So look for the Move To Lose Thread Daily and let's get going Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Happy St. Patty's Day!
Happy St. Patty's Day Everyone 
If you are going to the bars tonight or a friends house for a St. Patty's celebration..make good food choices and head off the extra calories with a great workout...
Today is chest workout for me....
So my friends, Did You Move To Lose and or Maintain Today? Come on in and share with us how you are going to prepare exercise wise to burn those extra calories today.
Take care,
Kathy
If you are going to the bars tonight or a friends house for a St. Patty's celebration..make good food choices and head off the extra calories with a great workout...
Today is chest workout for me....
| Day 1 - Chest | ||||
| Exercise | ||||
| Barbell Bench | ||||
| Incline Barbell Bench | ||||
| Cable Flye | ||||
| Decline Bench | ||||
| Hammer Low Press |
So my friends, Did You Move To Lose and or Maintain Today? Come on in and share with us how you are going to prepare exercise wise to burn those extra calories today.
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Last few days!!
Can you believe it? Spring will be here this week We only have a few days left for the Spring Fling Challenge
Let's make the most of it
Today is a cardio day for me.... I am taking Rocky for a walk later, (now he has to sniff every blade of grass and pee on every tree) so that is not a very good cardio workout So with it being so darn nice here today and tomorrow I am going to get the bike out and dust off the cobwebs, pump the tires and hit the roads.....
So my friends, what are you doing today to Move To Lose and or Maintain Today? Come on, you can do it!!!!
Take care,
Kathy
We only have a few days left for the Spring Fling Challenge Let's make the most of it Today is a cardio day for me.... I am taking Rocky for a walk later, (now he has to sniff every blade of grass and pee on every tree) so that is not a very good cardio workout
So with it being so darn nice here today and tomorrow I am going to get the bike out and dust off the cobwebs, pump the tires and hit the roads.....So my friends, what are you doing today to Move To Lose and or Maintain Today? Come on, you can do it!!!!
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Weekend Blast!
Hey Everyone
Happy Weekend I usually veg on the weekend but missed a couple of workouts during the week. So it's makeup time for Kathy 
Today
3 sets of 15
barbell bench press
cable flye
standing lateral raise
standing shoulder press
triceps rope press down
triceps dip
Sunday
3 sets of 15
smith machine squat
dumbbell lunge
lying hamstring curl
dumbbell stiff-legged dead lift
So my friends, are you going to Move To Lose this weekend? Come on in and be accountable, inspire and share We count everything, shopping, gardening, cleaning house...just so you are MOVIN!!!
Take care,
Kathy
Happy Weekend
I usually veg on the weekend but missed a couple of workouts during the week. So it's makeup time for Kathy Today
3 sets of 15
barbell bench press
cable flye
standing lateral raise
standing shoulder press
triceps rope press down
triceps dip
Sunday
3 sets of 15
smith machine squat
dumbbell lunge
lying hamstring curl
dumbbell stiff-legged dead lift
So my friends, are you going to Move To Lose this weekend? Come on in and be accountable, inspire and share
We count everything, shopping, gardening, cleaning house...just so you are MOVIN!!!Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - It's Abs Day!
Happy Friday Everyone
I am so glad this week is over It was just a bad week all around, you name it and it went wrong...that being said I know there are a lot of people suffering out there and my heart goes out to each and everyone of them 
My food has not been that great this week and I missed a couple of workouts but I am going to make up for it during the weekend
Today is ABs day baby!!
4 sets of 12
Twisting bench crunch
Toes to ceiling crunch
Reverse crunch
Bench V ups
Bicycles
Cable rope pull downs
So my friends, Did You Move To Lose and or Maintain Today? Let's finish the week strong and look foward to the weekend Come on in and be accoutable, inspire and brag, brag, brag...
Take care,
Kathy
I am so glad this week is over
It was just a bad week all around, you name it and it went wrong...that being said I know there are a lot of people suffering out there and my heart goes out to each and everyone of them My food has not been that great this week and I missed a couple of workouts but I am going to make up for it during the weekend
Today is ABs day baby!!
4 sets of 12
Twisting bench crunch
Toes to ceiling crunch
Reverse crunch
Bench V ups
Bicycles
Cable rope pull downs
So my friends, Did You Move To Lose and or Maintain Today? Let's finish the week strong and look foward to the weekend
Come on in and be accoutable, inspire and brag, brag, brag...Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Get Your Sexy Back!
Hey Everyone
Sorry, I lost my Internet service yesterday and been on the phone with the tech dudes and nothing, so I am at my sons place. Needless to say I am going to take the day off for exercise....but that means I will be working out and finishing up my week during the weekend...
How is the challenge going for you? It's been about a month and now is the time to take a moment and to review your routine. Are you pushing yourself? Are you walking out the gym feeling like you got hit by a truck? No pain, but sore, sore, sore....
Are you increasing the sets/weight? If you are walking or running have you increase the distance and speed? Now is the time to sit down and evaluate and ramp it up
So my friends, Did You Move To Lose Today and or Maintain? Come on in and be accountable, share and inspire
Take care,
Kathy
Sorry, I lost my Internet service yesterday and been on the phone with the tech dudes and nothing, so I am at my sons place. Needless to say I am going to take the day off for exercise....but that means I will be working out and finishing up my week during the weekend...
How is the challenge going for you? It's been about a month and now is the time to take a moment and to review your routine. Are you pushing yourself? Are you walking out the gym feeling like you got hit by a truck? No pain, but sore, sore, sore....
Are you increasing the sets/weight? If you are walking or running have you increase the distance and speed? Now is the time to sit down and evaluate and ramp it up
So my friends, Did You Move To Lose Today and or Maintain? Come on in and be accountable, share and inspire
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Get Your Sexy Back!
Good Morning Everyone
It's cold, grey and raining out......it could be worst....cold, grey and snowing out
Today is a ramped up core day....I was reading this and emailed my son, yea right
So my friends, what are you doing today to Move and Lose and or Maintain? Come on, the time is flying by, it's the second week in March, the time zones have changed....spring is just around the corner.
My scale has not moved hardly at all and being a vet I know better...I didn't get on until 4 weeks out, but still was shocked. I did check my measurements and they were down but not by much. I have to keep reminding myself it's all about feeling good and getting strong.
Take care,
Kathy
It's cold, grey and raining out......it could be worst....cold, grey and snowing out
Today is a ramped up core day....I was reading this and emailed my son, yea right
| Day 4 - Core | ||||
| Circuit | Perform entire circuit with no rest, at conclusion, rest 1: and repeat 4x | |||
| Rope Crunch | 12 | 311 | ||
| Chair Crunch | 12 | 311 | ||
| Elevated Crunch | 12 | 311 | ||
| Weighted Oblique Crunch | 12 | 311 | ||
| Weighted Oblique Dip | 12 | 311 | ||
| Side 2 Side | 12 | 311 | ||
So my friends, what are you doing today to Move and Lose and or Maintain? Come on, the time is flying by, it's the second week in March, the time zones have changed....spring is just around the corner.
My scale has not moved hardly at all and being a vet I know better...I didn't get on until 4 weeks out, but still was shocked. I did check my measurements and they were down but not by much. I have to keep reminding myself it's all about feeling good and getting strong.
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Weekend Workout!
Hey Everyone,
The weekend is here and my "TO DO" list is very long...truth be told I tell myself I don't have time to workout, but I have to make it a priority and move it to the top of the list
I am still so very sore from this week's workout...today and tomorrow will be cardio. I am going to do bag work as I really want to have my arms looking great for the summer. Most people don't realize the bag work is not just hitting a bag.....you do 3 min rounds and then during the breaks you do cardio. This routine is done for an hour if you don't die first
So friends, what do you have planned for the weekend workout challenge? Come on you can do it, you can find the time......MAKE ME PROUD
Take care,
Kathy
The weekend is here and my "TO DO" list is very long...truth be told I tell myself I don't have time to workout, but I have to make it a priority and move it to the top of the list
I am still so very sore from this week's workout...today and tomorrow will be cardio. I am going to do bag work as I really want to have my arms looking great for the summer. Most people don't realize the bag work is not just hitting a bag.....you do 3 min rounds and then during the breaks you do cardio. This routine is done for an hour
if you don't die first So friends, what do you have planned for the weekend workout challenge? Come on you can do it, you can find the time......MAKE ME PROUD
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Happy Friday Y'all!
Hey Everyone, it's time to do the Happy Friday dance
I have never been so happy to see a Friday come...I am sitting here working and smelling like Ben Gay and my dog even won't sit next to me I know this will all pay off come summer but man why can't we just take a pill and like in the cartoons, the body fat falls off and muscles abound
Oh well
until that day comes, we have to move to lose people 
If you are getting this nice weather get out and do something, like walking or biking. I can't bend my legs I swear, when I go to sit down I have to drop the last 6 inches but I can walk so Rocky and I are going for a walk today before the rain comes in....that being said I am not doing anything else to day but 
and 
Tomorrow is another day though
So my friends, let's close out this week and share with others what you are doing to move and lose
Take care,
Kathy
I have never been so happy to see a Friday come...I am sitting here working and smelling like Ben Gay and my dog even won't sit next to me
I know this will all pay off come summer but man why can't we just take a pill and like in the cartoons, the body fat falls off and muscles abound Oh well
until that day comes, we have to move to lose people If you are getting this nice weather get out and do something, like walking or biking. I can't bend my legs
I swear, when I go to sit down I have to drop the last 6 inches but I can walk so Rocky and I are going for a walk today before the rain comes in....that being said I am not doing anything else to day but and Tomorrow is another day though
So my friends, let's close out this week and share with others what you are doing to move and lose
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Pay back is a $itch!
OMG This chick is so crippled My chest hurts, my legs hurt, my arms hurt MY HAIR HURTS ...that being said I am going to do core work today 
and then die tomorrow
Oh did I tell you, my son says this is good, this is what we want...YEA right, this is pay back for all the groundings and time outs from when he was a kid. Don't ever workout with your "adult" kid. Pay back is a $itch
Here is my schedule for the day
So my friends, Did You Move To Lose and or Maintain Today? Come on, the week is almost over...you can do it. Be accountable, inspire and kick some butt
Take care,
Kathy
This chick is so crippled My chest hurts, my legs hurt, my arms hurt MY HAIR HURTS ...that being said I am going to do core work today and then die tomorrow Oh did I tell you, my son says this is good, this is what we want...YEA right, this is pay back for all the groundings and time outs from when he was a kid. Don't ever workout with your "adult" kid.
Pay back is a $itch Here is my schedule for the day
| Day 4 - Core | ||||||||
| Double Crunch | 3 | 15 | ||||||
| Legs Up | 3 | 15 | ||||||
| Elevated Crunch | 3 | 15 | ||||||
| Side Dip - Knee to Elbow | 3 | 15 | ||||||
| Bicycle | 3 | 15 | ||||||
| Side2Side | 3 | 15 |
So my friends, Did You Move To Lose and or Maintain Today? Come on, the week is almost over...you can do it. Be accountable, inspire and kick some butt
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Get Your Sexy Back!
Hey Everyone
I think it's going to try and warm up today, so Rocky is sitting by the door with lease in his mouth
Today is Leg day....
Come on in and let's Move To Lose and or Maintain Today... Be accountable, share and inspire
Take care,
Kathy
I think it's going to try and warm up today, so Rocky is sitting by the door with lease in his mouth
Today is Leg day....
| Leg Extension 8x8 | 3 | 12 | ||||||
| Individual Leg Curl | 3 | 12 | ||||||
| Lunge w/kickback | 3 | 12 | ||||||
| Leg Press | 3 | 12 | ||||||
| Calf Raise | 3 | 12 | ||||||
Come on in and let's Move To Lose and or Maintain Today... Be accountable, share and inspire
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - If you are slacking, think swim suit!
Hey Everyone,
It's hard to get motivated when you look out the window and forget what color the sun is and grey is the new blue But now is the time to stay on track with Movin and Losin Trust me, before you know it Spring will be here and you will start thinking of pretty dresses, flowers, shorts and the "S" word......SWIM SUIT If you have been taking our challenge and working out you will be excited to buy that swim suit....we have plenty of time, but lets get going
Today is my Back Day....
Come on in and Move To Lose and or Maintain What do you have on your agenda for the days exercise? Share, be accountable and inspire
Take care,
Kathy
It's hard to get motivated when you look out the window and forget what color the sun is and grey is the new blue
But now is the time to stay on track with Movin and Losin Trust me, before you know it Spring will be here and you will start thinking of pretty dresses, flowers, shorts and the "S" word......SWIM SUIT If you have been taking our challenge and working out you will be excited to buy that swim suit....we have plenty of time, but lets get going Today is my Back Day....
| Day 2 - Back | ||||
| Cable Row | 3 | 12 | 411 | :30 |
| Lat Pulldown | 3 | 12 | 411 | :30 |
| DB Bench Row | 3 | 12 | 411 | :30 |
| Cable Lat Pushdown | 3 | 12 | 411 | :30 |
| 30: Cardio |
Come on in and Move To Lose and or Maintain
What do you have on your agenda for the days exercise? Share, be accountable and inspire Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Spring Fling Workout Challenge - Get Your Sexy Back!
Hey Everyone,
Sorry I was MIA yesterday It was a wild and crazy day and by the time it ended I just needed some down time
Today and Sunday I will be doing cardio.....treadmill and boxing workout. What is on the weekend workout agenda for you? Cardio, weights or are you taking a rest day
Come on in and share, inspire and be accountable
Have a great weekend
Take care,
Kathy
Sorry I was MIA yesterday
It was a wild and crazy day and by the time it ended I just needed some down time Today and Sunday I will be doing cardio.....treadmill and boxing workout. What is on the weekend workout agenda for you? Cardio, weights or are you taking a rest day
Come on in and share, inspire and be accountable
Have a great weekend
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Scale Hell Challenge! Did You Make It?
Hey Everyone
Well it's been almost 4 weeks since we committed to getting out of Scale Hell... How did you do?
If you are able to get on the scale everyday and the scale is a positive tool for you then this challenge was not for you.
I found this to be an interesting challenge for me. After about 2 1/2 weeks I was dying to get on the scale. My clothes felt good and I had lost inches, so I just knew I had done really well but for some reason that was not enough. I needed that number on the scale to put the exclamation point on my "success". Why? Years of conditioning......the scale was the end all for how I was doing in my weight control. My DH didn't cave and didn't give me the scale.
Low and behold the feeling past and now I really don't care what it says come the end of the month. I am feeling good about what I did, what I accomplished and now the scale will be an additional tool in my new life style...not the indicator of how my day will be, not the "only" indicator of success or failure
Thanks for joining me
Now come and join me in the Get Your Sexy Back Spring Challenge
Take care,
Kathy S
Support Group Leader Coach
Well it's been almost 4 weeks since we committed to getting out of Scale Hell... How did you do?
If you are able to get on the scale everyday and the scale is a positive tool for you then this challenge was not for you.
I found this to be an interesting challenge for me. After about 2 1/2 weeks I was dying to get on the scale. My clothes felt good and I had lost inches, so I just knew I had done really well but for some reason that was not enough. I needed that number on the scale to put the exclamation point on my "success". Why?
Years of conditioning......the scale was the end all for how I was doing in my weight control. My DH didn't cave and didn't give me the scale. Low and behold the feeling past and now I really don't care what it says come the end of the month. I am feeling good about what I did, what I accomplished and now the scale will be an additional tool in my new life style...not the indicator of how my day will be, not the "only" indicator of success or failure
Thanks for joining me
Now come and join me in the Get Your Sexy Back Spring Challenge
Take care,
Kathy S
Support Group Leader Coach
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Move To Lose Spring Challenge - Weds.
Hello Everyone
It's suppose to be in the 40's here today. Yea for us it's a heat wave baby I am going to get out and walk Rocky before it rains.... Be my luck it will before I take my lunch break
Today is Shoulder Day with a touch a Cardio....
After my weight workout I will be doing 25 mins on the treadmill.
So my friends, are you movin and losin? Are you staying on track? Did you hit a speed bump and or fall in a pothole and trying to climb out? Come on in and let's get it ROCKIN Let's be accountable and share and inspire
Take care,
Kathy
It's suppose to be in the 40's here today. Yea for us it's a heat wave baby
I am going to get out and walk Rocky before it rains.... Be my luck it will before I take my lunch break Today is Shoulder Day with a touch a Cardio....
| Side Raises | 3 | 12 | ||
| Sitting Front Alternating Raise | 3 | 12 | ||
| Rear Delt Cable Row | 3 | 12 | ||
| DB Shrug | 3 | 12 | ||
| DB Overhead Press | 3 | 12 |
After my weight workout I will be doing 25 mins on the treadmill.
So my friends, are you movin and losin? Are you staying on track? Did you hit a speed bump and or fall in a pothole and trying to climb out?
Come on in and let's get it ROCKIN Let's be accountable and share and inspire Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
Topic: RE: Move To Lose Spring Challenge - Tuesday
Hey Everyone,
How are you guys doing? Movin and Losin and or Maintaining I hope
Today is arm day
3 sets of 12
So my friends come on in and let's be accountable, inspire and feel good about what you are doing for YOU!
Take care,
Kathy
How are you guys doing? Movin and Losin and or Maintaining I hope
Today is arm day
3 sets of 12
| Standing Alternating Curl |
| Kneeling Kickback |
| Incline Curl |
| Single Arm Tri Rotation |
| Barbell Curl |
| Close Grip Bench |
So my friends come on in and let's be accountable, inspire and feel good about what you are doing for YOU!
Take care,
Kathy
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
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