It's hard to believe 3 weeks have passed! I think we're doing great. Hope, I've been there, and I'm sending a cyber-hug your way.

MareBear, I have noticed the same thing as you - reduced knee pain! My weight loss in the last few months has been modest so it must be from exercise. Btw thanks for the good wishes about my toe - it's getting better.

This last week I skipped one day of exercising AGAIN, but I am going ahead and ordering my reward (new jeans) anyway. I don't want to be so hard on myself I start rebelling (I'm not schizophrenic, no, not me)

For Week Four, I'm going to continue doing 30 minutes of sitting/lying exercises every day, continue doing the butt exercises, and start doing leg stretches every morning. Now this was truly a revelation - that stretching could actually reduce pressure on your feet! I already stretch my plantar fascia every morning, but this is new. Thanks yet again, Monika!!

Have a good week everyone!

I have been doing well on gettin my exercise goals done... this week I am again going to do Curves 3 times and take the stairs at work and home instead of the elevator... Next week I leave for my 2 week vacation/wedding/honeymoon so I have a lot on my plate this week I'm so proud of everyone in here!!! Great job everyone!

Patty

Yay! Week 4 over and all goals met We are half way there!

I did 3 weight lifting days, and 3 cardio days. I even managed to bump up my cardio and do it the BFL way. I had already added 2 high intensity intervals, so the next time I just went for it and did all 4. Now I am doing it each time and it feels great and doesn't tire me out like it did at first. I do sweat like a little piggie, but that's OK. I have even started lifting in the mornings at 5:30 before work, and that didn't kill me either!

I haven't lost much weight, but today I am wearing a pair of jeans that was too tight last week to wear, so that part is encouraging. I also have a lot more energy and stamina, which I'll need now that school is starting. I am really feeling the transformation on the inside and I am looking forward to seeing the results on the outside too.

How's everyone else doing?
Happy exercising!!
Mary

Onto Week Five …

Goals
Review last weeks goal and make a new one for this week!

Rewards
What goodie are you going to reward yourself with this time?

Body Image Exercise: Belly & Hips
A little different from earlier weeks, we’ve now arrived at the ‘heart of fat’. This is the most highly charged area for many large people. It’s where we’ve been told to suck it in, girdle it up … and it’s probably where you first noticed significant weight gain.

Pick a time when you’ll have at 5-10 uninterrupted minutes. You don’t need a mirror, but it helps to fully see your belly and hips. What do you see? How has this part of your body changed over the course time or during your weight loss?

Move you hips from side to side, front to back. How is your flexibility? Like ankles and knees, the hips are essential to mobility. Are you keeping them supple and supported? Try putting your hands on your hips and assertively complement yourself. Did you feel more powerful in this stance? Did the message ‘sink in’ a little easier?

Try breathing deep and watch your belly expand and contract. Now suck it in and try the same breath. Most of us can’t get nearly as much air into our lungs while holding in our stomach. We know that the more breath, the more oxygen, which is essential in keeping our bodies as healthy as possible. Yet which view is it easier to like? How often have you given yourself a hard time over your belly's size?

It might be time to wish it well. The following is an excerpt from Lisa Sarasohn’s Love Your Belly site. I’ve toned down the ‘new-agey-ness’ by using some of the sentences in this wonderful meditation, and not others. For a the full version, click A Wish For Your Bodies Well Being.

“Bring both palms to rest upon your lower belly, thumbs at your belly button, fingers resting below. Simply let your hands ride with your belly away from your spine and back toward your spine as your belly gently fills and empties with the incoming and outgoing breath. No force, no strain; just a gentle, easy, natural rhythm.

As you breathe, attend to the sensations taking place within your belly. You might feel, for example, sensations of temperature, density, texture, vibration, motion. … As you focus your attention within your belly, also feel the contact your palms make with your belly.

There's no right or wrong way to do this, no right answer to get, no particular thing you're supposed to see, or hear, or feel. Just notice what's true for you, however subtle, however obvious.

And now, as if your hands could send a message to your belly, let your palms convey your wish for its well-being. In your own words and images, let your belly know that you wish it well.

As the palms of your hands convey your message of caring, notice how your belly responds. Notice any shift in inner sensation, or image, or sound. Just notice.”

Homework
Love up them hips! Treat your belly well this week, and if negative thoughts arise, replace them with complements. Try using the ‘hands on your hips’ stance, if you felt powerful when doing this. Find things to like about your belly and hips. Think of all the abilities they provide you with. Find beauty in their form and function.

Gentle hip stretches from NY State Office on Aging:
Single Hip
Double Hip

Affirmation Of The Week
“… Remember that learning to see yourself in a positive way is a process. Everything you see, hear, or tell yourself contributes to your self-image. Embrace who you are now, and all you are becoming.” Jennifer Robin

Hi all you buff and beautiful TDCers

This week's workouts:
Friday - weights - LBWO
Sat - cardio 20 min - 4 high intensity intervals
Sun - day off
Monday - weights - UBWO
Tues - cardio 20 min - 4 high intensity intervals
Wed - weights - LBWO
Thurs - cardio 20 min - 4 high intensity intervals

I am really feeling the results of my exercise routine with a lot more energy My legs continue to strengthen and I have less pain every week.

New goal: I thought and thought about this, it was hard! I feel like I am already doing just about everything I need/want to. My food and water are where I want them, and I am kicking butt on my exercise. I just need to keep doing what I am doing. I know I don't visualize daily, so I will take at least 5 minutes each day and do some visualizations of my new body.

AntiM - Way to go on your morning walks and all the extra house cleaning exercise - that's the kind I really dislike but know I have to do some today too. Enjoy your company! This challenge has really helped me stay focussed and on track too. Thanks

Patty - Enjoy your vacation/wedding/honeymoon!! Where are you going? I bet you get a lot of that "love exercise" too eh?? LOL

Have a great week everyone!
Mary

Hope everyone had a good week. Mary, you are just doing fantastic.
I did my 30 minutes of exercise every day -- I thought by now I would have been able to do 40-45, but that's probably not going to happen real soon. On the positive side, I have been putting a little more "oomph" into my 30 minutes, so I think it's doing me even more good than it was at first. Still looking forward to walking again, though. I find myself looking at the clock while I exercise (not good!) - I'm going to switch CD's and see if that helps.

I worked on Monica's leg assignment, and you know it IS good to be able to look at a troublesome body part and not be turned off completely. My legs are and have always been my worst feature (haven't worn shorts since junior high) but these days, for some reason, they're at least meeting me halfway. The hips/belly week coming up is going to be hard, because my tummy and I are currently not getting along at all; there have even been harsh words. But I will try. I think one of the most valuable things for me (and I think this is what Monica wants us to do) is to KEEP LOOKING. With time, the distaste will dissipate, and maybe be replaced by more constructive thoughts.

Yeah, I know I've been in a posting frenzy, but this time I'm only passing on some interesting information. Promise!

Y’all know how I love the opportunites to learn different ways of approaching exercise. Like I’m really interested in belly dance and high intensity interval training, even though they’re a ways off for me. Anyways, Gina, who posts under name StarStuff, wrote this in another thread, and I asked her if I could share it with everyone here …



I'm seeing if my local library has it. Anyone here read this?

AntiM - great journal entry! I know I am an all-or-nothing person, and right now I am in the "all" stage. I know I push myself too, but if I don't I know how easily it is to slide right back into that "nothing" stage. I wish I knew how to be more moderate in my life. But right now I have goals and I have to achieve them. I have to work out hard, that's part of the program for me, every time I workout it is as hard as I can go. I guess I have never viewed this as "punishment" for myself. I view it as being good to myself, by pushing past my limits, by going that extra mile. I don't like pain at all, and I am trying to avoid future pain by getting fitter.

I can probably agree that I have such an iron fist about exercise because I feel out of control. My weight and eating has been out of control for many years. I still struggle with the eating, but on low carb that has been easier. The exercise, on the other hand, has been easy for me to control right now. I know I am obsessive about it, but the only way I have ever been successful is to be obsessive. It's when I sort of slack off that I quit doing the good things and revert back to my old habits that got me to 300+ pounds. So what was his answer? I would love to be able to just be moderate, but it doesn't happen for me that way.

Thanks for the article, I have never heard about it but it does sound like a good idea.

Mary

Hi all - just read through the posts that I missed while on vacation.

I am back and looking forward to being here with you all again on a regular basis. Have to admit that my 'program' slipped a little while home visiting with my family but I am back on my home turf and ready!

Chat soon when I have some progress to share.

Congratulations to all you for continuing your commitment to this challenge!!

Wow, what a post, Monika!! In the last few years I have hated my body more and more. I stopped undressing in front of my hubby, cuz I was so ashamed. Recently, however, I have started to, ever-so-slightly, like my body. I was checking out my back in the mirror, and I am down to one roll!!!! That's from 3 good sized ones. I also have fit into 4 pairs of pants that I bought a couple of years ago, that I couldn't fit into. No stretch in them, ya know? So that is a good thing, eh? One pair that my sister bought is actually an extra large!!! I've been in 3x for a while, so that felt pretty darn good. I think this exercising must be a good thing. Much as i have always hated it!

Echo