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Strength Training With Resistance Bands The following workout is an upper body strength training routine using a resistance band. You may want to have a variety of resistance bands with different levels of tension for different muscle groups. For begginers, start with one set of 16 repetitions of each exercise. For int/adv exercisers perform 2-3 sets of 12-16 repetitions. Warm up for 5-10 minutes before beginning this routine To progress, use thicker resistance bands or adjust your positioning.

Chest Press Wrap the band around something stable behind you and hold handles in both hands, tubing running along the inside of the arms (under the armpits), palms facing each other.  Squeeze chest and press arms out in front of you.  Return to start and repeat.		Bent Over Row Center tube under feet and bend forward at the waist, back flat and abs in.  Grab tube close to the feet and bend the elbows to pull the arms up to the torso, squeezing the back.  You can also do a seated version (see picture to right) on a ball or chair.
Rear Delt Row Wrap band around stable object and sit (or stand) facing it, holding the handles with arms out in front, palms down. Pull the elbows back until level with torso, squeezing the shoulder blades and keeping arms parallel to ground.		One-Armed Reverse Fly With front foot standing on one end of the band, hold other end in one hand and lean over, abs in, torso at 45 degrees. Keeping elbow slight bent and in fixed position, raise arm out to shoulder level, squeezing shoulder blades.
One-Armed Lateral Raise Sit (or stand) with one end of tube under foot and the other end in one hand. Keeping elbow slightly bent and fixed, lift the arm out to side, to shoulder level.		Overhead Press Place both feet on tube and grasp handles, bringing hands up just over shoulders with elbows bent and palms in. Press arms up over head and then lower.
External Rotation Attach band to a sturdy object and sit or stand with right side facing object, holding handle in the left hand. Begin with hand in front of belly, elbow at 90 degrees. Keeping elbow in fixed position, rotate the forearm out to the side to about 30-45 degrees (not too far!). Skip this move if you have shoulder problems.		Bicep Curl Place both feet on tube and grasp handles (the wider the feet, the harder the exercise).  Bend the elbows and curl hands up towards shoulder.  Lower and repeat.
Cross-Body Bicep Place left foot on band and hold the handle in right hand. Begin the move with palm facing in and bend the elbow, curling hand up towards the shoulder, going across the body.		Band Kickback Attach band to sturdy object in front of you in a split stance, bent at the waist with abs in.  Hold handle in one hand, elbow bent. Straighten the arm, contracting the back of the arm.

   I found this info on Resistance band training thought it could help others. I am beginning my new training today. Have to shed this last 54 pounds. Another new beginning starts today.
Have a wonderful day.
Sherri

Well I'm 9 months today and what a journey it has been. My up and downs. What a ride. I am feeling great and doing great. Now just have to get the scales moving again. went to check out Bally Total fitness today. I am going to us this 7 day free pass to see if they can help me get the scales moving. I have noticed it is so hard to get myself to exercise all the time maybe if I have support it will work. I finally lost 102 pounds than gained some back now I only lost 98 pounds. So yes I am doing something wrong and I know what it is. Them darn carbs keep coming back to haunt me. So I started back on my eating plan yesterday and am hoping to get the ball rolling again. I too have got to start thinking about me and not everyone else. Loving life and the many new adventures to come. Sherri

Yes I am still here but I have been very busy. I have been on a job hunt in my new town and this is so wonderful I have had 3 offers so far. It just makes me wonder is it because I am alot smaller now or is it because of my skills. In Michigan when I went out job hunting I received no call backs. So I just stayed at the Coney Island that I worked at forever. Now I put one in Fashion Bug and got a interview now they want to hire me. Russel Stover, And I even have an interview at First Watch on Thursday. I am so excited. I love this new journey I am on.  I have found that I love cloths shopping now I just need to get into style and the right sizes. I keep buying my clothing to big because that is still the way I look at myself. My daughter Megan is working with me to help me pick clothing that is in style. I have 53 more pounds to go before I hit my goal of 145 pounds.  I am looking forward to this. Just to let everyone know my father is doing wonderful with his RNY. He has now lost 60 pounds and has been able to move his own lawn and weed wack it. I am so proud of him. My hubby and I use to do it for him when we were in Michigan. He said he never thought he would ever see the day when he could do it himself.  I just want to say if there is any newbies out there still thinking about surgery go for it your life will change for the better. 
Loving my sleeve Sherri

I finally hit my 100 pounds lost this morning. I hit it last week but gained  1 pound back. but I now am holding it for this weeks weigh inn.   Loving life and its many changes.

Wow I am loving my life it just get better and better everyday. I am now training myself to run a 5K I can run and walk 3 1/2 miles now. I have never been able to do this. This is just a wonderful feeling. The weight is starting to drop off better now that I am moving more. I guess I just needed to get motivated. I was doing small amounts of excersie but I guess I reall need to up it. I am down 99 pounds now. But I tell you I have had my share of stalls. 56 more pounds to go before I hit my goal of 140 pounds man I can't wait. I am loving my choice of the Vertical Sleeve Gastrectomy because I can eat most anything I want just in smaller portions. If we go out I don't have to deprive myself of the good life just eat less. I still don't eat fried foods because they don't really agree with me. But I do try them sometimes. As for desserts Yes I do have a good dessert once in awhile. I have found that if you don't workout you won't loss as well. I have been though my ups and down and still will but life just get's better everyday. If there is anyone out there thinking of having this surgery go for it. Loving my Sleeve Sherri

Wow moment this morning I hit 198.6  Finally under 200. The scale is finally moving. Onederland baby..

Well I guess I need to learn how to take care of myself now. I just got a big bill from our new insurance company sense we moved to Kansas. Blue Cross and Blue shield of Kansas City says they do not deal with obesity care. So I guess I am on my own. I got a bill for $886.00 for blood work and 130.00 for my office visit. That's not good because I have to do it all over in August.  Not only will no Doctors take my case sense another Surgeon did the surgery now I can't even fly back to see my surgeon in Michigan .My insurance won't cover it. I have to do this on my own.  I guess I shouldn't feel bad I've lost 94 pounds and am getting healthy. But this is getting a bit depressing . I just don't know how much more I can take this year.   . My hubby just says you'll be fine. Just follow what you have been doing.  Now I am at a stall agian  I really think all the stress I have been under this year is starting to get to me. I just can't get below that 200. Maybe my daughter and Granddaughter moving here this weekend will get me motivated. Right now I am just tired all the time and don't want to do anything. I am always alone because my husband works 2nd shift.  But he has been no help anyways. What I don't eat he finishes. (Not Good)  Don't get me wrong I am still very happy with myself for getting as far as I have. Just wondering why things have to be so rough this year..Sorry for venting. 

Well I am home from Michigan hoping the funerals are over for me. Everyone that hasn't seen me was so shocked to see how much weight I have lost. I am feeling so wonderful. Then I went to a baby shower for my cousin on Saturday my family members just couldn't get over the changes in me. They said not just have I lost weight but my self esteem was so wonderful and I looked so happy. Note these are family members I see every July for our reunion.  We are not having a reunion this year but are in 2011. Just wait tell they see my dad and I they are going to be so shocked. My dad has lost 55 pounds sense Jan 20Th RNY. I am so proud of him. We are making so many life changes together. It is nice being able to compare diets. There is things that just don't agree with him and things that don't agree with me. Loving life. Oh and I went to the restaurant that I worked at for 15 years and costumers just couldn't believe the changes. I had one customer Dave stand up and hug me and said oh my goodness your getting to skinny you better slow down. His wife Wanda just laughed. Sorry I am rambling tonight but I am so happy with my life now. I just wanted to share.  Loving life Sherri

Thanks to everyone for your help I finally broke my stall. It's 6:00 and getting ready to back to Michigan for a few days. A freinds passed away. So sad but this was for the best God new what he was doing. Good luck on your Journey be back soon. Sheeri

Well I'm off to Michigan again tomarrow. I have lost a very close friend. We new it was going to happen but not this soon. I just don't understand sometimes. Well as I won't be on for a few days Everyone take care and good luck on your journeys. I know my is beginning to be a struggle but I will fight this. Stress and death are hard things to handle in life. But I have came to far for this to stop me. Still lovong my sleeve Sherri
Oh Thank agian for everyone support and help with my many question. This works so well sence I can't find a support group yet.