rachelle.net

I'm always surprised when I log in and see how long it's been since I last posted. Some things have changed! The biggest is that I quit drinking. It seems (as I knew it would) that it's doing wonders for weight loss! The other change, which is no surprise, is I dropped weight watchers. I paid for it for 6 months before doing so. I never really got into it.

And, finally, once again, I'm doing the 21 Pounds in 21Days. Today is day one. Starting weight is about 172.

I've got some soup in the crock pot, and I've been good so far. But, I am starving.

So, here I go. I signed up for Weight Watchers. Again. My plan is to give it 100% I signed up for a coaching session, I’m going to go to the meetings and I’m going to make this work. 

I’m going to be one of those people who is addicted to working out. 

I think about this all the time. I say to myself, you’ve got to change, you can’t keep doing same things and hope for different results. But how?  How does one do it?  I guess one day at a time.  Don’t quit. Don’t give up. 

It’s hard. There’s so much I have to do differently. I know it’s possible as I see it all the time in other people. 

Today completed day 7 of working out every day. There’s 14 days left. I’m heavier now than ever. 

I’ve seen these exercises touted to be the best for getting rid of back fat. I need to keep them handy…

Push and touch
For shoulders, chest, upper back
Stand with feet shoulder-width apart, a 5- to 8-pound dumbbell in each hand, arms down by your sides with palms facing forward. Bring your arms forward and up to shoulder height so the backs of your upper arms are parallel to the floor. Pause, then in one smooth movement raise your arms overhead and tap the ends of the weights together. Slowly return arms to shoulder height, pause, then lower to starting position. Do 3 sets of 6–8 reps.

Trainer tip: Keep the rest of your body still when lifting your arms.

Bent-over circular row
For midback, biceps, chest, upper back

Stand with feet shoulder-width apart and knees slightly bent. Holding a 5- to 8-pound dumbbell in each hand, bend forward so upper body is parallel to the floor and hands and weights are extended toward the floor. Keeping weights parallel to one another, slowly begin to circle them over to the left, up and in toward your chest, over to the right, and down. Repeat the circle to the right; that’s 1 rep. Do 3 sets of 10–12 reps.

Trainer tip: Keep your abs engaged to hold yourself steady throughout the circles.

Crisscross reverse fly
For shoulders, upper back

Stand with your feet shoulder-width apart and hold a 5- to 8-pound weight in each hand. Bend your knees slightly and tip your torso forward to a 45-degree angle. Cross your arms at the wrists in front of your knees, then lift arms to shoulder height, with the weights out to the sides. Slowly lower your arms to the starting position, crossing weights in the opposite direction. Do 3 sets of 10–12 reps.

Trainer tip: To avoid using momentum to move weights, go slowly on the way up and down.

Elbow Kiss
For chest, shoulders

Stand with your feet shoulder-width apart and hold a 5- to 8-pound weight in each hand. Raise your arms out to the sides to shoulder height. Then turn palms so they face upward, bend elbows to 90-degree angles, and draw your arms together in front of your chest so that both of your elbows “kiss” and the sides of your forearms touch. Slowly extend your arms back out to the sides, then lower to return to starting position. Do 3 sets of 10–12 reps.

Trainer tip: Don’t let your shoulders lift along with your arms. Instead, think about your shoulder blades sliding down your back.