Face the Facts

     Good afternoon...  How did everyone do on the Challenge of the Arms?  I already know.  Some of you hit and miss, but this healthy game ain't over, 'til it's over!  I say that because I have a NEW challenge for us to do in the month of June.  We are going to work on our butt and gut...Why both?  Because your abdomen (gut) needs the support of your back and butt.  It all works together for the good, because it is all connected.  I don't know what your body type is, but I would probably be considered an "apple"...That means I have lots of gut, more than average sized upper body, and yes, not butt...
     So, here is what we are going to do.  Three exercises I am sure you have seen somewhere before.  We will start each exercise with 1 set of 10 for 5 days a week.  Then week 2 we will do 2 sets of 10, week 3 we will do 3 sets of 10.  And week 4, yes you know it, 4 sets of 10...Let's DO this!!! 

Glute Bridge

     This exercise will tone your glutes (your butt), hips and abs. Lie down flat on your back with your knees bent at a 45-degree angle and your heels pressed firmly against the ground. Lift your hips off the ground. As you lift your hips up, slowly exhale and contract your glutes and abs. Repeat this for a total of 10 repitions with 30 to 45 seconds of rest in between sets when doing more than one set.

The Inchworm Push up
     The Inchworm push up is used to tone your abs while stretching the rest of your body.  Start in a normal push up position with your body, toes, and palms touching the floor.  Perform a push up.  At the peak of the push up, lift your hips and walk your feet in the direction of your hands, making sure to keep your knees locked the entire time.  Slowly move your hands away from your feet until you are back in a normal push up position.  Repeat for a total of 10 times for a set.

Play Ball
     Lay down on your exercise mat and place your workout ball above your head on the floor. Lay flat on the floor with your legs extended.
Now, bring your arms over your head and grab the workout ball. Contract your ab muscles and hip flexors and bring the ball upwards towards the middle of your body, meeting your feet at the midline.
Transfer the ball from your hands to your feet by gripping the ball between your ankles. Keeping your arms and legs straight, return to your starting position.
With the ball between your feet, repeat the same movement, except exchange the ball to your hands from your feet at the midline. Slowly return to the starting position. That is 1 rep.  We need to do 10 of these to complete a set.  If you DO NOT HAVE an exercise ball, please substitute with something else--a shoebox, a pocketbook stuffed with paper, a firm pillow...Adapt and overcome.  Do not make excuses...

     Please continue to work on your arms...Yes, I know it is not easy, but remember we are doing this TOGETHER.  Face the fact that I have my ups and downs too...Example:  I notice my body shape changing (every so slightly), but I am not losing.  I have examined my whole picture and guess what, I stopped my food diary 3 weeks ago and that's where my problems started AGAIN...  So, back to the food diary I go.  No shame in my game and there should be none in yours either.  WE are just trying to get healthy. 
     Special shout out to Stefan who is faithfully getting his daily biking exercise done.  Oh, he is socializing along the way, but I am sure he is getting his heart rate up as he rides around the city dodging the cars...  Smooches...