BDW Biggest Loser ~ Season 7
Posted 31 October 2009 - 01:39 PM
Yesterday I was still sick so I pretty much stuck to fluids; more low sodium soup and tea. I didn't work out because I was relatively under-nourished, but I did walk up 19 flights of stairs to my apartment instead of taking the elevator which was quite a workout in itself.
Today, I felt a little less crusty, so I taught my aquafit class this morning despite cancelling the day before; the lifeguard who would've replaced me was really happy to see that I made it although I did get the stern "do you have a fever" (read: 'swine flu') screen from the aquatic supervisor before she let me teach. I get a decent cardio workout doing that, so I am glad I got something in. I may work on my legs today at the gym later. I will try to get some clean food in me today to start building my energy back. I started with a protein smoothie and will go from there.
Posted 31 October 2009 - 02:01 PM
NS Bride It's Natasha right? I am so ready to go. I'm on my way out to finish up some shopping now.
Posted 31 October 2009 - 04:08 PM
I feel you on the hair though. I used to wear braids and/or relax my hair and it was constantly dry when I taught. Since I stopped swimming I saw a HUGE difference in the health of my hair. But that is partly because I am lazy and didn't put in the due dilligence to make sure it stayed healthy. If you can get past that, though, it is a really rewarding and fun experience. I think swimming is a life skill everyone should acquire especially if you live near water.
Posted 02 November 2009 - 11:04 AM
How did everyone do over the holiday weekend? I did really good with food and exercise, except for the Halloween party I went to that I drank too much at... haha
SSNM I'm glad to hear you are feeling better, being sick is completely brutal!
On a side note, SgtPepperette is in Florida during a good week, we had super high humidity here last week but it should subside this week!!
Posted 02 November 2009 - 12:43 PM
I am back in the grind, though, and started out with my egg/oatmeal breakfast and took all my vitamins. Today is a rest day so I will focus on my diet and making sure my meals are prepared.
SgtPepperette, I hope you are having a great time!
Posted 03 November 2009 - 12:27 AM
I am drinking lots of water today, since my FI's hockey team had the Halloween party last night (they played on the 31st). And we went out on Halloween for some eats and some drinks... but I did eat well while we were out, so thats a +!
Going to swim tomorrow morning for exercise, really pumped for it actually! And I got Jillian Michaels 30 day shred on the weekend, so I am going to give that a try!!
Posted 03 November 2009 - 09:11 AM
Nat - the 30 Day Shred kicks my arse every time! It's a great, quick workout when you don't have much time.
Posted 03 November 2009 - 06:13 PM
I am starting to notice that from my weight loss I am needing to tone up my back A LOT... especially the area around my lower and middle back... anyone have any exercise suggestions? SSNM I am SURE you can help with this one after seeing your awesome shape!!
Posted 03 November 2009 - 06:55 PM
Your lower, middle back...that would be lower traps, lats, and paraspinal muscles. Some good exercises that don't require a gym include:
1. supine overhead dumbbell pullovers with arms extended
YouTube - Dumbbell Pull Overs Lats, Chest, Triceps Exercise
2. reverse push ups (I had a hard time finding a good video for this, surprisingly. I put two here because there was another version that I have never done before as a back strengthener, but I do feel it and it requires no equipment; just strong wrists. The other video with the bar is what I was thinking though you would have to have something sturdy in your home that lends itself well to it).
YouTube - Amanda - Supinated Reverse Push Up - Women
YouTube - Fitness: Reverse Push Up Exercise Challenge
3. rows (especially high rows) with a workout band or a weight
YouTube - High Rows with Resistance Tubing
YouTube - How to Do Bent Over Row Exercise
4. Lat pulldown with bands (I would pull my arms a smigit wider too get some more adduction into it, but the way she is doing it is fine).
YouTube - Back Exercise #3 - Seated Lat Pulldowns
Anything that uses a dumbbell can easily be replaced by any object that has weight to it (i.e. bags of flour, water/bleach jugs).
Workout bands are something that should be in the house all the time; it saved my butt from missing a workout this past Sunday when I had my cousin over for the weekend.
There are a tonne more, but those should be a good start. Here are a couple of other videos that looked pretty good for doing upper back at home:
YouTube - Pantry Item Exercises : Pantry Item Exercises: Bent Over Row
YouTube - upper back exercises
Okay, time to hit the gym!
Posted 03 November 2009 - 07:04 PM
Okay so here are some lower back exercises that I think are good and can do at home:
YouTube - How to Do Superman Exercises
2. Birddog (really good video here but my only variation would be to do a 'thumbs up' with the arm extension to minimize shoulder pinching on the rotator cuff muscle):
YouTube - Six-pack abs are achieved with birddog exercise
YouTube - Planks
I don't like weighted exercises for the low back as it puts too much pressure on the intervertebral discs and can cause them to wear down or even herniate. Working them as above should be enough as they are pretty small muscles anyway.
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