Great Home Work Out!

Hey Botts, 

I love, love, love reading the magazine called Oxygen for women.  It's a workout, clean eating publications and has some great information in it....  If you have not bought one, I suggest you do so and give it a try.  There is an article in next months mag about workout routines at home.  I know we "all" have stuff laying around we can use, so I thought I would share this with you and hopefully you will take the time to dust off those dumbbells and Move To Lose 

You will need Dumbbells, Bench and Stability ball......

Week one is to burn fat, do 12 to 15 reps
Week two is to build muscle do, 10 to 12 reps
Week three is to build muscle do, 8 to 10 reps
Week four is to burn fat do, 12 to 15 reps

This is done in the circuit fashion in order to give you the most for little time.

Chest press on bench:  http://www.shapefit.com/chest-exercises-dumbbell-bench-press.html

Squat:  http://www.shapefit.com/quadriceps-exercises-dumbbell-squats.html

Triceps dumbbell overhead extension:  http://www.shapefit.com/triceps-exercises-seated-triceps-presses.html

Two arm dumbbell row:  http://www.shapefit.com/middle-back-exercises-bent-over-two-dumbbell-rows.html

Overhead press:  http://www.shapefit.com/shoulder-exercises-seated-dumbbell-presses.html

Dumbbell flye:  http://www.shapefit.com/chest-exercises-dumbbell-flyes.html

Lunges with dumbbells:  http://www.shapefit.com/quadriceps-exercises-dumbbell-lunges.html
**If you have room, try walking (taking a step) for your lunges.

Biceps curl:  http://www.shapefit.com/biceps-exercises-dumbbell-bicep-curls.html

Crunches:  http://www.shapefit.com/exercise-ball-ball-abdominal-crunches.html
**hold a dumbbell in your hands for added effect

Good luck    Let me know how this works for you!

Take care,
Kathy

Thanks

Your very welcome...

How are things going for you?

Takecare,
Kathy

Once I realized that it is not my job to control the scales, it is my job to think straight, plan my food and follow my plan, and exercise - then the scales will do whatever the scales will do - I've had peace.  I can't control the scales, but I have absolute control over my thinking, eating and exercise. 

I am up and down - not a lot either direction - like a yo-yo.  As of this morning, I have less than 7 pounds to go to reach my goal weight again.  There is no apparent reason for this so I'm just doing my part and letting the scales do theirs. So far, it's working just fine.  Patience - now that's another growing edge and we won't even go there LOL

Figure I really have the rest of my life to reach my goal weight again - and I plan to live a whole lot more years - so I need to back off setting deadlines in my mind for getting there.  Sometimes I do that with style and grace and sometimes I don't 

Have missed you here - how did your painting go?  When I paint I need to get a pint of paint for my project and a gallon and a half to get all over me. 

Hi Happy,

You are such an inspiration to me.  I'm saving your post as a reference for me.  Especially your first paragraph.....THANKS!!

Hugs, Cathy

You're welcome.  Sometimes it takes me so long to come up with the obvious.  Why are we so prone to think we should control what we can't and shy away from taking responsibility for controlling what we can?  Oh well, making sense is not the minimum daily requirement for being a human being LOL

This reminds me of when I was losing weight within my first year.  I was going along and had a steady weight loss...then for no reason it stopped.  I tried changing the food, working out, doing all kinds of different things and nothing......this went on for almost 9 weeks.  But, about half way I realized this is science, numbers in numbers out.  I was thinking with my heart not my head.  If I continued to eat right and exercise the damn scales had to move, right?.....  So I just put it away, I know it's hard but I did, and tracked my food and exercised.  Finally things started to move again and never stopped til I reached goal and then some.  I actually had to go see the nut to find out how to stop it.  Oh boy, those were the days....

But you are so right, enjoy your weight loss, your health and live life as it was meant to be and as long as you are doing what you know to be right, then the scales will move.

YOU GO GIRL!!!!!

Painting?    I am right there with you.  Thank God they made paint you can wash off.  I have all the downstairs done but the laundry room, and have the Guest bedroom and bath done upstairs.  2 offices and a master bed and bath to go and then I will be DONE!!!!  

So good to hear from you....

Take care,
Kathy