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I don't know about that Mizzy but Yes there are lots of tips I could give Jackie[sporty][sporty][sporty]
Jackie also SW is a healthy eating plan not a diet, I have eaten very healthy all my adult life and I am heavily into good nutrition, but I still struggled to lose my post last 2 babies weight until I did SW now I am almost 2 stone lighter and I am eating more now than I ever have and its all healthy homecook stuff[msnwink]
Have a great day all [clap][clap][clap]
For Jackie this should tone up those wobbly bits.......................
Power walking
Instruction:
Warm-up for 5 minutes and then power walk for 15 minutes. Generally, a good speed is between 3.5 mph to 4.0 mph. Immediately go to the next exercise.
Movement:
Power walking is a mix between walking and running. The technique is more like walking, but the idea is to get to speed closer to running.
Key points:
Power walking is a safe, low impact activity that provides a great workout. It is an activity that can be performed year-round, outside, in the gym, or at the mall.
Wear comfortable clothing, and most importantly, comfortable walking shoes.
Anyone with the approval of their physician may participate in power walking for cardiovascular fitness.
Barbell rear squat
Instruction:
Perform 2 sets of 20 repetitions and wait no longer than 40 seconds between sets. Then immediately go to the next exercise.
Starting position:
Place a barbell or broom stick across the back of your shoulders. Be sure it is not resting on your neck. It should be on the highest part of your back.
Place feet flat on the floor, shoulder-distance apart.
Movement:
Concentrating on the quadriceps, lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.
Slowly return to the starting position.
Key points:
Inhale as you lower your body.
Exhale while returning to the starting position.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
Dumbbell incline chest press
Instruction:
Perform 12 repetitions for two sets and wait no longer than 30 seconds between sets. Then immediately go to the next exercise.
Starting position:
Lie on your back on an incline bench with your spine in a neutral position.
Hold a dumbbell in each hand at chest level with your elbows at a 90-degree angle facing outward and palms facing forward. If you do not have an incline bench or flat bench, simply lie with your back against the floor and perform a chest press.
Movement:
Contracting the chest muscles, press both arms upward above the chest until the arms are fully extended with a slight bend in the elbows.
Slowly return to the starting position.
Key points:
Exhale while lifting the weight.
Inhale while returning to the starting position.
The lunge
Instruction:
Perform 15 repetitions for two sets on each leg and wait 60 seconds between sets. Immediately go to the next exercise.
Starting position:
Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key points:
Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees.
Dumbbell reve
Not done much at all diet wise this week I'm afraid.
My friend lost her Mum over the weekend so this week I have been out most evenings.....not drinking though.
Hopefully get back on track asap, I've not been very naughty just not planning anything.
<blockquote id="quote" class="ffs">quote:Originally posted by caitlin
Not done much at all diet wise this week I'm afraid.
My friend lost her Mum over the weekend so this week I have been out most evenings.....not drinking though.
Hopefully get back on track asap, I've not been very naughty just not planning anything.
[/quote]
Paula[grouphug]hope things get better soon[grouphug]
[grouphug] for your friend Paula
Phew!!! Good feedback to my food diary for Tuesday, thankyou ladies - hopefully I'm back on the right track [msnwink] [msnwink]
Yesterday I had:
Breakfast - special K, glass of fresh orange juice
Lunch - chopped chicken & peppers in wholemeal pitta
Dinner - chicken fillet with lots of veg(frozen mixed veg [msnembarrased])
Snacks & drinks - banana, grapes, apple, activa yoghurt, licorice, green tea and lots of water
And a 1 and a half hour session at the gym [sporty] (think somehwere in my routine I did some of the excercise you posted Julie [msnwink])
good morning everyone
Karen will be safely at the airport now i should think, you have a safe trip Karen and enjoy the sleep on the plane[msnsmile]
Julieanne, you can get individual bags of ready prepared fresh veg in tesco they have carrots, cauli and brocolli and microwave in 4 mins
i was also given a nice alternative healthy chicken breast recipe, basically you slice your chicken breast in half to make a pocket and then add two triangles of laughing cow or some very low fat cheese add crushed garlic and chopped herbs wrap in tin foil parcel and bake until cooked
for low fat chicken kiev, another was to suff with the cheese, wrap the breast in trimmed bacon and then cook in oven[msntongue]
Mizzy
Chicken recipes sound good, thanks Mizzy - I'll give them both a try [msntongue] [msntongue] and the veg [msnwink]
Well julie, I've just read your workout and I'm shattered already[msnscared][msnwink]
....well the scales were very very nice to me this morning and 3lbs off!!!!!![clap][clap] ohhhh I'm sooooo happy. Must go and look at that dress this weekend now[msnwink][msnwink]
congratulations Sharon [clap][clap][clap][clap][clap]
Mizzy
Well done Sharon [clap]
I think you're meant to have that dress [msnwink] [msnsmile2]