Happy Healthy Me

F R O G

Forever Rely On God

Give glory to God today as He has blessed you with another chance at success.

From Thursday January 29 Losing It with Jillian Michaels email

Build Better Biceps
Getting bored with basic biceps curls? Why not vary the exercises for this muscle group? Here are two more beginner biceps moves to do.

Hammer curls
Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, keeping your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that lie underneath the biceps.

Zottman curls
Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, as you curl your arms upward, rotate your palms in toward your body and cross your arms to the opposite shoulders. Keep your elbows locked firmly against your rib cage throughout the entire exercise and curl both arms only three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms and the inside of the biceps.

From Morning Stretch with Denise Austin January 27, 2009 email 

Hit the Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it’s great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

·                         Stand with your feet separated, one slightly in front of the other.

·                         Bring the weight as close to your body as possible before you lift.

·                         Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.

·                         As you lift and lower, keep your movements slow and smooth — don’t jerk the weight to lift it!

·                         Stand tall — don’t let the weight cause you to slump over.

·                         If a weight is too heavy, switch to a lighter weight and work your way up!

If you keep these tips in mind, your heavy lifting won’t lead to a pain in the neck (or anywhere else!).

bfast - 2waffles w/2 tbsp nat pnut butter, squirt of sugar free syrup, a banana, 2 morning start sausage patties and 1 cup grapefruit juice = 735

snak - candy = 360

lunch - grilled chicken sand on wheat w/mustard tomato and 1tbsp mayo = 430

snak - ice cream & cup cake = 330

dinner - salmon, rice & veggies =285

snak - rice cake w/npb and choc chips = 270

grand total: 2,410 calories

water - 11111111111 ( 11 glasses of water)

soda - 1 coke zero

workout -

I was in bed early lastnight not as early as could have been but I feel so bad if I go to bed and leave hubby up by himself so as long as I stay a bit busy I can function a bit longer. I am feeling better today but the tireredness rears it’s head around 2pm and thats pretty much all she wrote from then on.

bfast - 2 cups cereal, 1c milk, sprinkle of flaxseed, and 1c choc soymilk = 505

snak - 2oz strawberries, 1.5 oz blueberries, sweetner and fiber = 64

lunch - 2 wheat wraps with ground turkey, black beans, salsa, sour cream, guacamole & sprinkle of cheese = 467

snak - 2 cookies = 113

dinner - roast, potato and carrots = 670

snak - ice cream = 570

grand total: 2,389 calories

water - 11111111( 8 glasses of water)

soda - 1coke zero

workout -

bfast - smoothie (1 banana, 1/2 c choc soymilk, 2 tsp fiber and 1 packet of sweetner) = 204

snak - rest of fruit from yesturday & kellogs fiber bar = 190

lunch - rest of salad from yesturday with salmon & candy bar = 492

snak - 3 tbsp sunflower seeds, 4 cheeries and 100% pomergrante juice w/ fiber = 220

dinner - marinaded chicken breast, 1/2 c brown rice, 1 c asparugus and 1 c grapefruit juice = 442

snak - an all out junk fest = 687

grand total: 2,235 calories

water - 111111111( 9 glasses of water)

soda - 11 (2 coke zeros)

workout -

must be getting close to that time of month as my junk cravings are getting pretty strong

bfast - 2 rice cakes with 2tbsp yogurt, 1/2 cup raspberries and 1 cup grapefruit juice = 250

snak - 1/2 c blackberries, 1c strawberries and 2 tbsp yogurt = 60 (only ate 1/2)

lunch - apple, almond, spinach salad and lots of valentine candy =762

dinner - 1 whole wheat wrap w/poonful of ground turkey, salsa, gucamole, and cheese = 330

snak - donuts & milk = 780

grand total: 2,192 calories

water - 11111111111 ( 11 glasses of water)

soda -

workout -

“Faith is the subtance of things hoped for but not yet seen” 

I had a great relaxing valentines day with my hubby.

My food was a bit of hit or miss and still no exercise with this asthma/sickness i have going on. I have been in bed most days by 7:30.

My calories for saturday = 1,926 and my calories for sunday = 2,685

Hope evryonr had a happy valentines day and a great weekend