Hey Everyone I had a member ask about some great arm exercises and gave some links showing you how to do the exercises.  I got such a great response I thought it would be fun to do this for all the areas of the bod we want to work on.  If you think they look too hard, and or you a beginner, just modify it for your level.  When I am in my boxing class I can't do a lot of the jumping stuff and I just do what I can....  So we are going to start with ABS...oh yea...if you say why bother I can't see anything for all the fat and or skin...don't say that  A strong CORE is key for everything..  Balance, walking, so many things we do during our everyday lives.  As you lose the weight you will find you have an issue with posture...we have a tendency to hump over due to us carrying around all that extra weight. ABS - OH YEA! Lower Abs http://www.shapefit.com/abs-exercises-jackknife-sit-ups.html http://www.shapefit.com/abs-exercises-bent-knee-hip-raises.h tml http://www.shapefit.com/abs-exercises-flat-bench-leg-pull-in s.html http://www.shapefit.com/abs-exercises-scissor-kicks.html http://www.shapefit.com/abs-exercises-weighted-leg-crunches. html Middle - Upper http://www.shapefit.com/abs-exercises-cable-crunches.html http://www.shapefit.com/abs-exercises-butt-ups.html http://www.shapefit.com/abs-exercises-crunches-hands-overhea d.html http://www.shapefit.com/abs-exercises-crunches.html http://www.shapefit.com/abs-exercises-exercise-ball-crunches .html Oblique Exercises (Sides - Love Handles) http://www.shapefit.com/abs-exercises-air-bike.html http://www.shapefit.com/abs-exercises-oblique-crunches.html http://www.shapefit.com/abs-exercises-dumbbell-side-bends.ht ml http://www.shapefit.com/abs-exercises-cross-body-crunches.ht ml http://www.shapefit.com/abs-exercises-oblique-crunches-on-th e-floor.html Be sure and bookmark these to refer back to them.  Go to bookmarks, in the upper right hand corner.  Title it Abs workout and save and then close. So my friends, Did You Move To Lose and or Maintain Today?  Come on in and share, inspire and let's get going  I plan on doing some barbell stuff today at home and then go to my boxing class tonight... Stay Strong, Sexy and Sassy Take care, Kathy

Thanks Kathy My abs are an area that need lots of work, so these will be very helpful for me. Today I walked 2 miles...I guess I aught to add some stomch crunches in there later too!!

Hi Ruth, You know how much you can and can not do.  Push yourself and you may be surprised.  Pick a couple of ab exercises and try 3 sets of 8-12 reps to start out.... Take care, Kathy

Not Today, was planning on it.  Came home to my tenant w/ a plumbing problem.  I went yesterday and did 35 mins, 1.70 miles on the treadmill and 30 mins of thighs.  Will be with the personal trainer tomorrow though. MaryLyn

15 minutes on elliptical (on fat burn mode) 15 minutes on stationary bike Holy Freakamoly, my thighs are talkin' to me!!! I like it.

Hi Kathy, Thanks for the pep talk.  I am going to post my whole fitday today.  I don't think I got enough food for all the activity I did.  If anyone has any opinions, please share.  I am going to take my measurements so that I will see with my eyes that I am making progress.  My head knows that the scale won't be moving, so the measurements will help me.  I added ab work today and an additional bike ride,  I seemed pretty slow on the walk/run but I did it.   Here is my cut and paste of Fitday including food: I worked out for 95 minutes. I walked 4 laps, then I alternated running and walking for 24 laps, 2 more walking laps (40 minutes, walking about 1.9 miles and running 1.1 miles)20 minutes strength training, lower body, 3 sets of 12. Did 3 sets of 20 crunches and finished up with 30 minutes of stationary bike at 14 mph on the strength setting. Average heart rate was 144 Max heart rate was 179.

Foods

	Cals	Fat	Carb	Prot
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat ( 1 cup )	86	0	12	8
Coffee, espresso ( 4 fl oz )	11	0	2	0
Vitamin c ( 1 serving )	0	0	0	0
iron ( 1 serving )	0	0	0	0
prenatal ( 1 serving )	0	0	0	0
upcal d ( 1 oz )	0	0	0	0
Tuna, canned, water pack ( 3 oz )	99	1	0	22
Water ( 56 fl oz )	0	0	0	0
Cheese, Mozzarella, part skim ( 2 slice (1 oz) )	159	10	2	16
Multigrain mixture, pretzels, cereal and/or crackers, nuts ( 0.25 cup, NFS )	61	2	10	2
Beef barbecue or Sloppy Joe, on bun ( 1.5 barbecue )	535	22	54	27
Asparagus, cooked, from fresh, fat not added in cooking ( 5 medium spear (5-1/4" to 7" long) )	18	0	3	2
Mayonnaise, regular ( 1 tablespoon )	99	11	0	0
Maximum Complex ( 1 tablespoon )	130	1	2	28
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat ( 1 cup )	86	0	12	8
Peanut butter ( 1 tablespoon )	95	8	3	4
Total	1377	56	100	117

Activities

	Time Spent	Cals Burned
Automobile or light truck (not a semi) driving	2:00	136
Sitting-light office work, in general (chemistry lab work, light use of handtools, watch repair or micro-assembly, light assembly / repair)	8:00	272
Showering, toweling off (standing)	0:20	68
Dressing, undressing (standing or sitting)	0:20	34
Cooking or food preparation - walking	0:30	51
Running, 5.2 mph (11.5 min per mile)	0:12	109
Walking, 4.5 mph, level, firm surface, very very brisk pace	0:28	111
Weight lifting (free, nautilus or universal-type) light or moderate effort, light workout, general	0:20	45
Bicycling, 14-15.9 mph, racing or leisure, fast vigorous effort	0:30	306
Total Calories Burned		1133