BDW Biggest Loser ~ Season 7

[SSNM]

Hi all,

Yesterday I was still sick so I pretty much stuck to fluids; more low sodium soup and tea. I didn't work out because I was relatively under-nourished, but I did walk up 19 flights of stairs to my apartment instead of taking the elevator which was quite a workout in itself.

 

Today, I felt a little less crusty, so I taught my aquafit class this morning despite cancelling the day before; the lifeguard who would've replaced me was really happy to see that I made it although I did get the stern "do you have a fever" (read: 'swine flu') screen from the aquatic supervisor before she let me teach. I get a decent cardio workout doing that, so I am glad I got something in. I may work on my legs today at the gym later. I will try to get some clean food in me today to start building my energy back. I started with a protein smoothie and will go from there.

[Prettyhazardous]

I had applied for a job as a swim instructor for kids with disabilities. I never taught swimming before but had many classes as a child and i would have been taught what to do. But when it came time for my interview I chickened out. This was bc I looked at the website and all the instructors were thin hahaha and I wasn't interested in washing all of this hair like every other day (I have long locs). The kept asking me to just come in and see if I was interested. but since I'm so outta shape i didnt thing it was the best idea.

 

NS Bride It's Natasha right? I am so ready to go. I'm on my way out to finish up some shopping now.

[SSNM]

Aww, Ashley, you should not feel that way at all! I was a lifeguard/instructer and the best instructers I had that taught me were bigger people. Your weight has absolutely NO BEARING on the type of instructer you can be. I know people who are bigger than me that can swim circles around me for days. If you really want to do it, you should! Swimming is also a great workout; I attribute my arms to swimming

 

I feel you on the hair though. I used to wear braids and/or relax my hair and it was constantly dry when I taught. Since I stopped swimming I saw a HUGE difference in the health of my hair. But that is partly because I am lazy and didn't put in the due dilligence to make sure it stayed healthy. If you can get past that, though, it is a really rewarding and fun experience. I think swimming is a life skill everyone should acquire especially if you live near water.

[nsbride2010]

Yep its Natasha! I'm happy to hear you are all ready, I'm afraid when I will be a week out I will still be arranging things and be completely not prepared!! haha

 

 

How did everyone do over the holiday weekend? I did really good with food and exercise, except for the Halloween party I went to that I drank too much at... haha

 

SSNM I'm glad to hear you are feeling better, being sick is completely brutal!

 

On a side note, SgtPepperette is in Florida during a good week, we had super high humidity here last week but it should subside this week!!

[SSNM]

Thanks Nat! I am feeling much better now and I am glad it didn't put a huge kink in my routine. On the other hand, spending a week with my BF/cousin/MOH did; two nights of eating out and I held nothing back.

 

I am back in the grind, though, and started out with my egg/oatmeal breakfast and took all my vitamins. Today is a rest day so I will focus on my diet and making sure my meals are prepared.

 

SgtPepperette, I hope you are having a great time!

[nsbride2010]

Glad to hear you are feeling better SSNM! On a positive note, it wasn't a serious flu, if you catch my drift!

 

I am drinking lots of water today, since my FI's hockey team had the Halloween party last night (they played on the 31st). And we went out on Halloween for some eats and some drinks... but I did eat well while we were out, so thats a +!

 

Going to swim tomorrow morning for exercise, really pumped for it actually! And I got Jillian Michaels 30 day shred on the weekend, so I am going to give that a try!!

[Ginalyn]

Sounds like everyone is doing a wonderful job keeping up with their diets and exercise. That's awesome girls!!!

 

Nat - the 30 Day Shred kicks my arse every time! It's a great, quick workout when you don't have much time.

[nsbride2010]

SO I was going to start 30 day shred this morning but I got blisters from my sandals, so I won't be starting it until tomorrow. I can't wait though!!

 

I am starting to notice that from my weight loss I am needing to tone up my back A LOT... especially the area around my lower and middle back... anyone have any exercise suggestions? SSNM I am SURE you can help with this one after seeing your awesome shape!!

[SSNM]

Sure do!

 

Your lower, middle back...that would be lower traps, lats, and paraspinal muscles. Some good exercises that don't require a gym include:

 

1. supine overhead dumbbell pullovers with arms extended

YouTube - Dumbbell Pull Overs Lats, Chest, Triceps Exercise

 

2. reverse push ups (I had a hard time finding a good video for this, surprisingly. I put two here because there was another version that I have never done before as a back strengthener, but I do feel it and it requires no equipment; just strong wrists. The other video with the bar is what I was thinking though you would have to have something sturdy in your home that lends itself well to it).

YouTube - Amanda - Supinated Reverse Push Up - Women

YouTube - Fitness: Reverse Push Up Exercise Challenge

 

3. rows (especially high rows) with a workout band or a weight

YouTube - High Rows with Resistance Tubing

YouTube - How to Do Bent Over Row Exercise

 

4. Lat pulldown with bands (I would pull my arms a smigit wider too get some more adduction into it, but the way she is doing it is fine).

YouTube - Back Exercise #3 - Seated Lat Pulldowns

 

Anything that uses a dumbbell can easily be replaced by any object that has weight to it (i.e. bags of flour, water/bleach jugs).

 

Workout bands are something that should be in the house all the time; it saved my butt from missing a workout this past Sunday when I had my cousin over for the weekend.

 

There are a tonne more, but those should be a good start. Here are a couple of other videos that looked pretty good for doing upper back at home:

 

YouTube - Pantry Item Exercises : Pantry Item Exercises: Bent Over Row

YouTube - upper back exercises

 

Okay, time to hit the gym!

[SSNM]

Wow, after all that, it actually dawned on me that you wanted to work your "lower back" and "middle back"; not 'lower half of upper back' :-s

 

Okay so here are some lower back exercises that I think are good and can do at home:

 

1. superman:

YouTube - How to Do Superman Exercises

 

2. Birddog (really good video here but my only variation would be to do a 'thumbs up' with the arm extension to minimize shoulder pinching on the rotator cuff muscle):

YouTube - Six-pack abs are achieved with birddog exercise

 

3. Plank:

YouTube - Planks

 

I don't like weighted exercises for the low back as it puts too much pressure on the intervertebral discs and can cause them to wear down or even herniate. Working them as above should be enough as they are pretty small muscles anyway.