TnT and Weekly Theme
Week One
★★★ You May do this either Wednesday or Thursday (unless otherwise noted), but only count one day ★★★
★★★ Please Post your points in the tracking thread by Friday evening ★★★
Challenge & Theme Captain: Diane (DAS92687)
★★★ You May do this either Wednesday or Thursday (unless otherwise noted), but only count one day ★★★
★★★ Please Post your points in the tracking thread by Friday evening ★★★
Challenge & Theme Captain: Diane (DAS92687)
WEEKLY THEME -- WHAT'S YOUR GOAL ???
Setting goals is tricky. They need to be specific and have actions attached to them. Here's a few resources to get started ... http://www.coachcalorie.com/how-to-start-losing-weight/ http://topachievement.com/smart.html http://ingenira.hubpages.com/hub/reward This week write a blog that includes:
And here's your TNT .... Bending over backwards Part 1. Give yourself 10 points for each of the exercises below that you try. One of the things that makes people old, is not their wrinkles, but their inability to put their socks on anymore. Flexibility can be regained, but muscles need to be gently persuaded not forced. These flexibility exercises for you all to practice are not designed to be done in isolation, but to build up week by week into a full flexibility workout. Many of the exercises you will have done in some form before, but don’t dismiss them lightly. Try them again, but slowly, with attention to precision not speed. The idea is to achieve slow stretch. Some of them you may find easy, some more difficult, others might fall in the ‘you have to be joking’ category, but keep trying, that way it will improve. 1. Arm circles. Circle left arm forwards, slowly, a full 360’, for 30 seconds, getting the arm as vertical as possible. Repeat with right arm, then rotate first the left, then the right arm backwards. Then circle both together, first forwards then backwards, making sure that your arms are straight not bent at the elbows, and that your hands meet at the top of the movement. Do not whizz them round, it’s easy to hurt this joint. 2. Side bends. Holding the left arm over the head, push right hand fingertips down your right leg as you bend over, then straighten back up to standing. `Concentrate on shifting your hips across to get maximum bend, and use your stomach muscles to bring you upright again. Bend and straighten slowly, without jerking, for approximately 10 seconds, then push fingertips down as far as they will go, and hold for 10 seconds. Stretch a little further then hold again. Relaxing your muscles as much as you can, stretch further again, hold briefly then release. Repeat on other side. 3. Chest Stretch. Elbows are bent, hands at chest level, palms down. Pull hands apart, squeezing shoulder blades together twice, then bring hands round to a crucifix position, opening the chest and squeezing the shoulder blades together again. Repeat for 20 seconds, but as a series of squeezes, not jerks. For balance. Tippy Toes. When I went back to yoga, I was horrified to discover that I could no longer stand on tip toes. I neither had the balance nor the strength in my insteps. So try it now. Put you fingertips on a shelf or table to help you balance to start with, then try without. When you can hold it for five seconds, then try it with your eyes shut! FOR THOSE OF YOU LOOKING FOR EXTRA CREDIT ... Try this exercise for 10 extra points ... giving a total of 40 for the TNT overall https://www.youtube.com/watch?v=nx9gVDCnT84 |