DIET or DIE w/a T???

[coosa]

I am a good example of what unhealthy eating can do to a person!!

[queenbee]

AAAIIIIIIIIII CHOCOLATE SABOTAGE ON THE DIET SITE.

I sense darkforces at work here and must counteract.

[queenbee]

Are there any exercises to strengthen my knees, or do I have to wait until I lose more weight?


The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means targeting your quadriceps, hamstrings and hips. Here are a couple ideas:

Straight Leg Raises – Lie on your back. Keeping your leg straight, lift it into the air. Hold for 10-20 seconds and lower it to the ground. Do the same for your other leg. You can do variations of this on your back, stomach, and both sides as well. Try two sets of 15 reps to start, and slowly progress from there.

Swiss (Physio) Ball Squats – Place physio ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Slowly bend knees to 90 degrees, and return to standing position, making sure to keep knees bent slightly. Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don't go past the plane of your toes, but only squat down until just before your knees bother you. If you can only go down 1/4 of the way, that's fine; simply hold that position for a little while to help build more strength.

You can also try some low impact aerobic exercises, such as rowing, biking, or the elliptical machine.

You can do any of these exercises on a regular basis. About 4-5x a week should be fine.

[queenbee]

How often should I walk? Should I focus on miles or minutes?


The "FITT" Principles will help you design a safe and effective cardio (aerobic) exercise program, whether you walk for exercise or do something else.

Frequency: Number of Days Per Week
Aim for a minimum of 3 days a week, and gradually work your way up to 5 or 6 days a week. The more the better--especially when it comes to weight loss. But don't forget the importance of rest and recovery. Give yourself at least 1-2 days off each week.

Intensity: How Hard To Exercise
You can use your target heart rate range or the "Talk Test" to make sure you're working out in a good range (not too easy, not too hard). If you can comfortably answer a question during exercise, while still feeling like you’re exerting yourself, you’re in a good calorie-burning range. This range is ideal for the general health benefits that come with exercise, and for weight loss.

Time: How Long For Each Cardio Session
The recommended time for most people ranges from a minimum of 20 minutes (for simple general health), all the way up to about 60 minutes. Of course, it’s smart to work your way up gradually. The further you go over 20 minutes, the more fat you are burning, so that can be a good motivator.

Type: Activities That Count
Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements above--you can sustain a target heart rate intensity for at least 20-60 minutes, and do it several times a week. Walking, of course, meets those requirements.

Things to keep in mind:
1. Time can be cumulative: You don't have to do 60 minutes all at once. You can do several 5-10 minute mini-workouts each day and add them up.
2. If you can't reach your target heart rate with walking, then add intensity by increasing speed or incline.

Written by Nicole Nichols, Certified Fitness Instructor

[braindead]

Sorry, did not mean to be a dark force. I will leave.

[nataliewood]

Brainy, I have a confession to make. I passed on my lunch suppliments today and went across the street to the Bittercreek market for a BBQ sandwich. Something jumped into my bag - a Ritter Sport german chocolate bar with rum, raisins & hazelnuts. This has to be one of the best candy bars I have ever had. Now that I have that off my chest, I will drink a couple of bottles of water and promise to walk tonight after I leave the office.

[coosa]

I always said that when I got old, I would eat whatever I wanted!!

[queenbee]

it was a joke, a dark chocolate joke, don't leave, I was playing.

[queenbee]

Nat confession is good for the soul and we have to give in sometimes to reward ouselves.
Or else we would give up.

[nataliewood]

Oh no, Bee is on line. Don't hate me Bee 'cause I had chocolate. I'd like to say it wasn't worth it. Just have to walk till it hurts tonight.

[queenbee]

YOUR PENTANCE IS 3 TIMES UP AND DOWN YOUR DRIVEWAY,

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

[nataliewood]

Apr 1, 2008 13:46:54 GMT -4 braindead said:

Sorry, did not mean to be a dark force. I will leave.

Brainy, don't cry please. We love you.

[braindead]

Ah, I did not get to see that!!! Makes me feel much better!

[queenbee]

I WAS ONLY PLAYING YA'LL!!!

IT WASN'T TULIP OR BbRAINY OR ANYONE, I WAS ONLY PLAYING.

[nataliewood]

Well, I think I'm being punished for eating that chocolate. My body is feeling veryyyyyyyyyy tired. If we had a sofa here, I'd be taking a nap. Maybe more water will help.