Strengthen your core A strong "core"--whi*****ludes your lower back, abdominal and hip muscles--makes it easier to maintain good, upright, effortless running form. "When runners with weak cores get tired, they start leaning too far forward," says Janet Hamilton, an Atlanta-area running coach, exercise physiologist, and author of Running Strong & Injury-Free. "That's biomechanically inefficient, and will even limit your lung capacity." Like many coaches, Hamilton considers core strength to be essential. "It ensures an efficient transfer of power from the core to the legs and upper body," she explains. She recommends taking a yoga or Pilates class, or doing the following gym exercises at least twice a week--but not on long or hard running days. (If possible, have a personal trainer demonstrate correct form.) Squats. Start to sit down, knees in line with ankles; stop at "mid-sit" (before feeling pain); come back up. Do two sets of 10 reps. Side bridges. Lie on your side with knees slightly bent. With one forearm on the floor, lift your entire body, keeping straight head-to-foot. Hold 15 to 30 seconds, and do three reps per side. Modified crunches. Lie on your back, with one leg straight and one bent. Place a hand under the small of your back for support. Lift your head and shoulders a few inches off the floor, and hold for three seconds. Do two sets of 10 to 15, alternating left and right leg out. Ball toss. Hurl a weighted medicine ball against a concrete wall. Do two sets of five to 10 throws, alternating between overhead, underhand, and chest throws. So what have you done today? Mary 415/163/147 16 lbs to Personal Goal 17 lbs below Doctors Goal In the words of Bill Phillips': "Exercise is the spark. Nutrition is the fuel. Without both, there can be no flame -- no results."

I guess the person who wrote this might be her fiance, but I'm not sure: "Hi all, I will not have time to go back and reply (sorry) but I wanted to let you know that I brought Pinalope to the hospital yesterday. She was suffering from abdominal pains and some particularly sharp pains. WE DO NOT YET KNOW WHAT IT IS. Could be nothing. Could be more serious. By 1030pm when I went home, they were setting up for a CT scan of her abdomen to check for a bad appendix. Anyway, it's currently 715am (Montreal time) and I have not heard from her. I hope it's just because she's sleeping. Wednesday-to-Thursday night, she did not sleep at all with the pains. So please cross your fingers for her. I am currently waiting by the phone for news. I'll let you all know when I know. So for now, we don't know. The "not knowing" is killing me. Fredling"

Hi Gals, You are all so sweet. I'm fine just got done working my 18th day in a row and I'm just plain exhausted. I haven't felt like even keeping track of what I've been putting in my mouth or even exercising. I finally get two days off and I'm gonna get rested up and start strong with it again on Sunday. I just need a couple days for myself and get rested. I have to be back to work on Sunday and its much easier to keep on my food plan on the usual work days. Weekends are the hardest being home with my family. I will get back to my exercising again on Monday going to the gym after work. I'm not sure where Monna is, I hope she is OK. We have been having lots of rain and snow here where I am and see live higher up then I do so I'm sure she's even getting more than we are. Congrats on all of your loses. I'll start posting again on Sunday. Denise K.

Thanks for the support Nancy!!!

It's been awhile since we've seen our girls Monna and Denise K. I'm hoping everything is fine with them and they're just out enjoying their new slimmer selves!! Monna, Denise - if you're lurking please just pop on and say hi!! Let's hear it July Babies: "We miss you Monna and Denise!!!" Hugs, Nancy 280/167/155 ~ mini goal: 162 by 5/1