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Friday Link Love

Posted by Melissa A Hazek on January 19, 2013 at 12:05 AM

Happy Friday and Happy First Weigh in peeps!  From what I have seen already - it looks like most of us were happy campers this morning after steppiing on those scales!  


GREAT JOB - let's keep it up!!!


I wanted to share some of the things I've been reading this week to help keep me informed and motivated:


The Mayo Clinic recommends stretching throughout the day while at work. (Check yourself right now, if your hunched over your desk on your computer like I am than you can benefit from a couple of these atleast!) 


Is your home/office environment helping or hindering your weight loss?  Check out these tips to help you on your health journey.


Here are a couple of free workout ideas to incorporate into your routines:


7 Planks ideas

Scroll down the post for a photo diagram.  Note:  I -capital- H-A-T-E planks (even more so than lunges! Yeah, that much!) But I found this and have been trying to add one of these a couple times per week.  It sucks, but I do believe they help tremendously with my super-weak core!


6 Moves to Kick your way into shape!

Who doesn't love a good kick ass workout that builds up a good sweat?  If you scroll down - they even provide recommended songs to perform the routine to.


Restorative Yoga Sequence

After your done planking and kicking some ass, this is the perfect way to unwind and cool down.  


Isn't this what we've been doing all along?!  

Funny - the site does basically what we do here - only difference is they money is added up front.  I like the idea - but feel that paying weekly keeps everyone involved and comitted.  

Come across anything lately on the old internets, or in a magazine/book/paper that you think is helpful?  Share it below!  


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3 Comments

Reply Mamala Meyers
8:28 PM on January 18, 2013 
Gonna try the planks and yoga - thanks for the links!
Reply Timothy J Bartoszek
3:46 PM on January 28, 2013 
If anyone has KNEE problems these might help these are the good ones to do!
The First Commandment
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you're stretching or doing aerobic activities such as step aerobics.

Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.


Best Exercises to Do
Partial Squats
Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

Stepups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

Side-lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.

Inner-thigh Leg Lifts
Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.

Calf Raises
Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

Straight-Leg Raises
Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

Short-Arc Knee Extensions
In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

Hamstring Stretch
Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.
Reply Melissa A Hazek
10:45 AM on January 29, 2013 
Thanks Uncle Tim - that is really great advise!

And Stacy - how are those planks coming?! (I H-A-T-E them, so I only kid. But seriously...)

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