purposedriven4

Hello all I have been away for a longtime. I am doing well. It's good to be back I have to update my profile to chart my outstanding progress. I will do it tomorrow. Going to bed now.

Hi everyone Krystal how you doing? I am feeling very good. I was weighed and measured and I have now lost a total of 16lbs and a lot of inches. My waist went from 47 to 39.5, hips 56 to 55, thigh 37 to 33.5, calves 19 to 18.75, forearm 10.5 to 10.00, bicep 16.5 to 14.25. All the hard work with my trainer and eating changes are working out for my good. Just thought I would give a praise report.

HI everybody It has been a longtime since I posted. I am doing well. I got a personal trainer who is very good. I can see weight and inches lost. Due to my PCOS it's slower than most but I am not going to give up. I lost 8 inches off my waist, 4 inches off my thighs, 1 inch off my hips. I am happy. Just thought I would share that.

hey i have NSV. I went to the gas station down the street from my house and the gas station attendant commented that I was losing weight.

hi everyone my trainer did my weight and measurements yesterday. i am down 7 inches in my waist and down 2.5lbs. just a little praise report

thank you soo much for your encouragement. I did better today and I am going to do better tomorrow. I do love you all and thank you for taking this journey with me.

I needed that today Krystal. I have not been posting and I have been feeling really crazy. I am getting depressed and I can't seem to shake it. i hate the way i look and I feel like I will never have the body that I want. I don't date because I am ashamed of my body. I haven't had sex in 13 years not just because I am trying to wait until I get married but because I don't want anybody to see me naked. I am trying not to cry as I write this. See i don't have anybody to give me a push to support me. I have to be that push for myself. Well u all were my push but I got frustrated and left my support group. BOTTOM LINE: I am back and I promise I will not leave again. I have a new attitude and I know that it has to be me and nobody else. I have to look in the mirror and love me regardless of what I see. It's going to be hard but I am going to make it there. Let's keep encouraging each other. I love this Place

Hi all i haven't been here inawhile. Just checking in. I haven't lost anymore weight. I was a little frustrated but I am not anymore. I have a personal trainer so I am doing cardio and strength training. She said that I am losing inches. I have had a few people tell me that I look like I am losing weight. So I am still working hard. It's been five months and I thought I would have seen a considerable difference and I haven't. I still have restriction though. I PB'd on a salad this weekend. Just the spinach. So I am going to stay with it.

Hi all I haven't posted in awhile. just wanted to check in and say hello. I am doing well not great. I have a personal trainer that is working my butt off. my abs are so sore. i am on a strict eating schedule. no eating after 7 no white anything bread, rice only multigrain. I am going to see how this eight weeks works. Pray for me. I am excited though. I hope all of u r doing well.

Thanks Krystal U r so right GOd doesn't give us anything that we cannot handle. So I am going to remain prayerful and strong. BY coming here daily I will and have been strengthened.

Hey Family It's been a minute since I posted. I have been having a rough time emotionally. Had a bad break up and my TOM. I am doing well haven't had much of an appetite but when I do I eat. The last two days I have made considerably bad choices. Monday I ate rib tips (5) and tuesday night I ate a polish no bread and a couple of fries. Yesterday I got all liquid calories. I haven't been out in awhile and I went with a friend and had a total of 4 beers the entire night. I know my choices were very bad. I think it is healing to put them down on paper and read them. I will be in the gym double time to clean up what I messed up. I too love something sweet, but I have my sugar free butterscotch and green apple and jolly ranchers on my desk that I pop in when I fell a craving and they do the trick. The nutrtionist also said that after I eat my Protein, veggies, and fruit that if I am still hungry and need something salty or sweet that I can have the 100 cal snack portion, but not to eat the whole bag. To be honest I haven't even had a desire to eat them. Well just thought I would chime in.

I am looking for a personal trainer. I don't mind if I have to travel, join a gym, or get trained in a barn. My hard earned money keeps me committed to appointments. I had a good personal trainer that stopped training

hi All I Am Looking For A Personal Trainer In Chicago. does Any One Have Any Information On One. Preferebly A Female.

I was banded by Dr. Myers at Rush Hospital and he is awesome. Great bedside manner. Excellent representation in his office from the nurse to the receptionists at the front. I say research all Doctors before you make your mind up completely.

i got it from www.prevention.com

here is the 12 week workout challenge: <TABLE style="WIDTH: 555pt; mso-cellspacing: 0in; mso-padding-alt: 0in 0in 0in 0in" cellSpacing=0 cellPadding=0 width=740 border=0><TBODY><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; WIDTH: 18.85pt; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent" vAlign=top width=25> <?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p> </TD><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; WIDTH: 536.15pt; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent" vAlign=top width=715> <o:p></o:p> </TD></TR></TBODY></TABLE> Essentials Warm up (5 minutes) Walk slowly (1.5 to 2 mph) for 1 minute. Slow your speed (to no more than 1.8 mph), and walk on your toes for 30 seconds, then switch to your heels for 30 seconds. Repeat the toe and heel walking one more time. Raise your incline to 6, and stretch your legs by taking longer strides for 1 minute. Lower the incline to 0, and speed up to 2.5 to 3 mph for 1 minute. Cool down (5 minutes) At the end of your walk, reduce your speed to 2.5 to 3.5 mph, and walk for 3 minutes. Then slow down to 1.5 to 2.5 mph, and walk for 2 more minutes. Stretch To avoid tight calves, try this stretch: Standing on the edge of a step, gently lower one heel. Hold for 45 to 60 seconds, then switch legs. Cardio Walk After warming up, walk between 3 and 4 mph. Choose a pace that has you breathing harder but still allows you to talk without gasping. Remember to cool down afterward. Weeks 1 to 4 Walk for 20 minutes. Total workout time: 30 minutes Weeks 5 to 8 Walk for 30 minutes. Total workout time: 40 minutes Weeks 9 to 12 Walk for 40 minutes. Total workout time: 50 minutes Speed Intervals After warming up, walk at a moderate pace (3 to 3.5 mph) for 5 minutes. Now you'll begin your intervals: Increase to a fast walk (3.5 to 4.5 mph; see below for durations), followed by a 5-minute moderate pace (3 to 3.5 mph). You'll repeat the fast/moderate intervals a total of three times. Finish with the cooldown. Weeks 1 to 4 Do 1-minute speed intervals. Total workout time: 33 minutes Weeks 5 to 8 Do 2-minute speed intervals. Total workout time: 36 minutes Weeks 9 to 12 Do 3-minute speed intervals. Total workout time: 39 minutes<o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <o:p></o:p> <TABLE style="WIDTH: 294pt; mso-cellspacing: 0in; mso-padding-alt: 0in 0in 0in 0in" cellSpacing=0 cellPadding=0 width=392 border=0><TBODY><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; BACKGROUND: #cdc7df; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8" colSpan=2><?xml:namespace prefix = v ns = "urn:schemas-microsoft-com:vml" /><v:shapetype id=_x0000_t75 stroked="f" filled="f" path="m@4@5l@4@11@9@11@9@5xe" o:preferrelative="t" o:spt="75" coordsize="21600,21600"><v:stroke joinstyle="miter"></v:stroke><v:formulas><v:f eqn="if lineDrawn pixelLineWidth 0"></v:f><v:f eqn="sum @0 1 0"></v:f><v:f eqn="sum 0 0 @1"></v:f><v:f eqn="prod @2 1 2"></v:f><v:f eqn="prod @3 21600 pixelWidth"></v:f><v:f eqn="prod @3 21600 pixelHeight"></v:f><v:f eqn="sum @0 0 1"></v:f><v:f eqn="prod @6 1 2"></v:f><v:f eqn="prod @7 21600 pixelWidth"></v:f><v:f eqn="sum @8 21600 0"></v:f><v:f eqn="prod @7 21600 pixelHeight"></v:f><v:f eqn="sum @10 21600 0"></v:f></v:formulas><v:path o:connecttype="rect" gradientshapeok="t" o:extrusionok="f"></v:path><o:lock aspectratio="t" v:ext="edit"></o:lock></v:shapetype><v:shape id=_x0000_i1025 style="WIDTH: 0.75pt; HEIGHT: 0.75pt" alt="" type="#_x0000_t75"><v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"></v:imagedata></v:shape><o:p></o:p> </TD></TR><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent" colSpan=2><v:shape id=_x0000_i1026 style="WIDTH: 0.75pt; HEIGHT: 6.75pt" alt="" type="#_x0000_t75"><v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"></v:imagedata></v:shape><o:p></o:p> </TD></TR><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent" vAlign=top>Home > Fitness > Fitness Programs > This Is Your Year > 12-Week Treadmill Workout <o:p></o:p> </TD><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent"> <o:p></o:p> </TD></TR><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; PADDING-TOP: 0in; BORDER-BOTTOM: #ece9d8; BACKGROUND-COLOR: transparent" colSpan=2><v:shape id=_x0000_i1027 style="WIDTH: 0.75pt; HEIGHT: 10.5pt" alt="" type="#_x0000_t75"><v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"></v:imagedata></v:shape><o:p></o:p> </TD></TR></TBODY></TABLE> <o:p></o:p> <TABLE style="WIDTH: 294pt; mso-cellspacing: 0in; mso-padding-alt: 0in 0in 0in 0in" cellSpacing=0 cellPadding=0 width=392 border=0><TBODY><TR><TD style="BORDER-RIGHT: #ece9d8; PADDING-RIGHT: 0in; BORDER-TOP: #ece9d8; PADDING-LEFT: 0in; PADDING-BOTTOM: 0in; BORDER-LEFT: #ece9d8; 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mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> <tr> <td width=392 valign=top style='width:294.0pt;padding:0in 0in 0in 0in'> <table border=0 cellspacing=0 cellpadding=0 width=392 style='width:294.0pt; mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> <tr> <td style='padding:0in 0in 0in 0in'> <table border=0 cellspacing=0 cellpadding=0 align=right bgcolor=white style='mso-cellspacing:0in;background:white;mso-table-anchor-vertical: paragraph;mso-table-anchor-horizontal:column;mso-table-left:right; mso-table-top:middle'> <tr> <td width=14 style='width:10.5pt;padding:.75pt .75pt .75pt .75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1036" type="#_x0000_t75" alt="" style='width:10.5pt; height:.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> <td width=140 valign=top style='width:105.0pt;background:#F3E1F4; padding:9.25pt .75pt .65pt .75pt'> <table border=0 cellspacing=0 cellpadding=0 width=112 style='width:84.0pt; mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> In This Article<o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> <!--[if gte vml 1]><v:shape id="_x0000_i1037" type="#_x0000_t75" alt="" style='width:.75pt; height:3.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Essentials<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Cardio Walk<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Speed Intervals<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Incline Intervals<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Power Mix<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Strength Moves<o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> <!--[if gte vml 1]><v:shape id="_x0000_i1038" type="#_x0000_t75" alt="" style='width:.75pt; height:10.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> </table> <o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:.75pt .75pt .75pt .75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1039" type="#_x0000_t75" alt="" style='width:.75pt;height:10.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> </table> Incline Intervals After warming up, walk for 5 minutes at 3 to 4 mph with your treadmill at a 0 or 1 incline. Then increase the incline (see below for specifics) for 5 minutes. As you raise the incline, you may need to slow your speed to maintain good form. You'll repeat the flat/incline sequence a total of two times. Then walk for another 5 minutes at 0 or 1 incline before cooling down. Weeks 1 to 4 Increase your incline to 4 or 5. Total workout time: 35 minutes Weeks 5 to 8 Increase your incline to 6 or 7. Total workout time: 35 minutes Weeks 9 to 12 Increase your incline to 8 or 9. Total workout time: 35 minutes Power Mix After warming up, try this sequence. Always cool down afterward. Speed Pyramid Walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5; increase to 4.5 for 45 seconds. Walk for 1 minute at 3.5; increase to 4.5 mph for 1 minute. Incline Pyramid Start at an incline of 4, and walk for 1 minute. Elevate to 5 for another minute. Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4. Try to maintain 3 to 4 mph throughout. Recovery Walk at 3 to 4 mph (0 incline) for 5 minutes. Weeks 1 to 4 Do the workout one time through. Total workout time: 28.5 minutes. Weeks 5 to 8 Do the following sequence: speed pyramid, incline pyramid, recovery, speed pyramid, recovery. Total workout time: 38 minutes Weeks 9 to 12 Do the workout two times through. Total workout time: 47 minutes<o:p></o:p> </td> </tr> </table> <o:p></o:p> </td> </tr></table><![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <table border=0 cellspacing=0 cellpadding=0 align=right bgcolor=white style='mso-cellspacing:0in;background:white;mso-table-anchor-vertical:paragraph; mso-table-anchor-horizontal:column;mso-table-left:right;mso-table-top:middle'> <tr> <td width=14 style='width:10.5pt;padding:.75pt .75pt .75pt .75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1040" type="#_x0000_t75" alt="" style='width:10.5pt;height:.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> <td width=140 valign=top style='width:105.0pt;background:#F3E1F4;padding: 9.25pt .75pt .65pt .75pt'> <table border=0 cellspacing=0 cellpadding=0 width=112 style='width:84.0pt; mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> In This Article<o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> <!--[if gte vml 1]><v:shape id="_x0000_i1041" type="#_x0000_t75" alt="" style='width:.75pt;height:3.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Essentials<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Cardio Walk<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Speed Intervals<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Incline Intervals<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Power Mix<o:p></o:p> </td> </tr> <tr> <td valign=top style='padding:0in 0in 3.3pt 0in'> > <o:p></o:p> </td> <td style='padding:0in 0in 3.3pt 0in'> Strength Moves<o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:0in 0in 0in 0in'> <!--[if gte vml 1]><v:shape id="_x0000_i1042" type="#_x0000_t75" alt="" style='width:.75pt;height:10.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> </table> <o:p></o:p> </td> </tr> <tr> <td colspan=2 style='padding:.75pt .75pt .75pt .75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1043" type="#_x0000_t75" alt="" style='width:.75pt;height:10.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image001.gif" o:href="http://www.prevention.com/assets/spacer.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr></table>Strength Moves Walk at a very slow speed (about 0.5 to 1 mph) for the first two exercises,then stop the treadmill for the third. If you have time, repeat the whole3-minute sequence. As you get fitter, you can increase the speed, but werecommend staying at or below 2 mph. Side Stepping<!--[if gte vml 1]><v:shape id="_x0000_s1026" type="#_x0000_t75" alt="" style='position:absolute;margin-left:-90pt; margin-top:-204.25pt;width:97.5pt;height:99pt;z-index:1; mso-wrap-distance-left:0;mso-wrap-distance-right:0; mso-position-horizontal-relative:text;mso-position-vertical-relative:line' o:allowoverlap="f"> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image018.jpg" o:title="fat_burning_02"/> <w:wrap type="square"/></v:shape><![endif]--><![if !vml]><![endif]> With the treadmill moving slowly and your right hand on the console, turn tothe left so your right shoulder is facing forward. As the belt moves your feetto the left, step your right foot to the right, and then step your left foot tothe right. Continue side stepping for 30 seconds. Repeat facing the right sidefor 30 more seconds. (Works inner and outer thighs and hips) Lunge Stepping<!--[if gte vml 1]><v:shape id="_x0000_s1027" type="#_x0000_t75" alt="" style='position:absolute;margin-left:-90pt; margin-top:-276.7pt;width:97.5pt;height:99pt;z-index:2; mso-wrap-distance-left:0;mso-wrap-distance-right:0; mso-position-horizontal-relative:text;mso-position-vertical-relative:line' o:allowoverlap="f"> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image019.jpg" o:title="fat_burning_03"/> <w:wrap type="square"/></v:shape><![endif]--><![if !vml]><![endif]> Holding the front rail, let the belt take your feet back until your arms areextended, then take a large step forward with your right leg. Bending yourright knee, lower your left knee toward the belt, then press off with your leftfoot and stand back up. Continue by stepping forward, alternating legs, for 30seconds. (Works thighs and butt) Squats<!--[if gte vml 1]><v:shape id="_x0000_s1028" type="#_x0000_t75" alt="" style='position:absolute;margin-left:-90pt;margin-top:-338.8pt;width:97.5pt; height:99pt;z-index:3;mso-wrap-distance-left:0;mso-wrap-distance-right:0; mso-position-horizontal-relative:text;mso-position-vertical-relative:line' o:allowoverlap="f"> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image020.jpg" o:title="fat_burning_04"/> <w:wrap type="square"/></v:shape><![endif]--><![if !vml]><![endif]> Stop the treadmill, and straddle the belt so you're standing on the frame. Withyour hands lightly resting on the front rail, sit back as if in a chair, butdon't extend your knees past your toes. Press into your heels, and stand backup. Repeat 12 times. (Works butt and thighs) <![if !supportLineBreakNewLine]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <![if !supportEmptyParas]> <![endif]><o:p></o:p> <table border=0 cellspacing=0 cellpadding=0 width=418 style='width:313.5pt; mso-cellspacing:0in'> <tr style='height:22.5pt'> <td colspan=4 style='background:#E9AB46;padding:.75pt .75pt .75pt .75pt; height:22.5pt'> 12-Week Fat-Burning Workout<o:p></o:p> </td> </tr> <tr style='height:.75pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:.75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1044" type="#_x0000_t75" alt="" style='width:.75pt;height:3.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Weeks 1 to 4<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Weeks 5 to 8<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Weeks 9 to 12<o:p></o:p> </td> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:3.75pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:3.75pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1045" type="#_x0000_t75" alt="" style='width:.75pt;height:.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1046" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Monday<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk Strength Moves<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk Strength Moves<o:p></o:p> </td> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1047" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1048" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Tuesday<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Speed Intervals<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Speed Intervals<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Speed Intervals<o:p></o:p> </td> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1049" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1050" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Wednesday<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk<o:p></o:p> </td> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1051" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1052" type="#_x0000_t75" alt="" style='width:.75pt;height:.75pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image023.gif" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Thursday<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Incline Intervals<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Incline Intervals<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Incline Intervals<o:p></o:p> </td> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1053" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1054" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Friday<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Rest<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk Strength Moves<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk Strength Moves<o:p></o:p> </td> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1055" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1056" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Saturday<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Power Mix<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Power Mix<o:p></o:p> </td> <td valign=top style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> Power Mix<o:p></o:p> </td> <td style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:#FBF4CA;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1057" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr style='height:4.5pt'> <td colspan=6 style='background:white;padding:.75pt .75pt .75pt .75pt; height:4.5pt'> <!--[if gte vml 1]><v:shape id="_x0000_i1058" type="#_x0000_t75" alt="" style='width:.75pt;height:4.5pt'> <v:imagedata src="file:///C:/DOCUME~1/Joi/LOCALS~1/Temp/msoclip1/01/clip_image021.png" o:href="http://www.prevention.com/images/clear.gif"/> </v:shape><![endif]--><![if !vml]><![endif]><o:p></o:p> </td> </tr> <tr> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Sunday<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Rest<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Rest<o:p></o:p> </td> <td valign=top style='background:white;padding:.75pt .75pt .75pt .75pt'> Cardio Walk<o:p></o:p> </td> <td style='background:white;padding:.75pt .75pt .75pt .75pt'> <![if !supportEmptyParas]> <![endif]><o:p></o:p> </td> </tr></table><![if !supportEmptyParas]> <![endif]><o:p></o:p> <!--EndFragment--></body></html></SCRIPT></SPAN> </TR></TBODY></P>

I forgot I have a 12 week treadmill challenge ( I have no treadmill LOL) if anybody wants to do it with me. I can post it or pm me and I can send it to you. I haven't joined a gym yet can't necessarily afford it. However I am going to try the park district down the street. Come hell or high water I am doing the challenge. My friend has a treadmill collecting clothes and won't sell it to me. :eek: :think That's ok I am going to look for a good treadmill. In the meantime I will be on the challenge. Thanks Krystal for your motivation and daily posts.

If u really want to make extra healthy chili, add some veggies. I have made my chili with primavera tomatoes. delmonte has a can of tomatoes with carrots and zuchinni. It is very good. I use ground turkey. Beef sits on my stomach. Happy eating I am actually having turkey chili today. 8oz is all I can eat.

Glad to hear everybody doing so well. Yesterday morning I tried to heat some grits for breakfast and after the second spoonful they came right up. So that afternoon I tried eating fish two bites I was full. For dinner I was able to get through a (gerber) bowl of taco meat w/ cheese. This morning I tried two sausage patties I was only able to eat 1 1/2. Now I am sitting at my desk trying to eat chili a 8 oz serving. I have come to realize that this second fill comes and goes but I believe it is back with a vengeance. I like that I haven't lose any more but thank God I haven't gained any. I have increased my water intake and I have a better attitude.

Thank You so much for your honesty. I so needed to read this tonight. I had began to discouraged only to realize that I am the problem. God sent you to me to help me through this. O think some of us are afraid to succeed because we have had so much failure in this. I think we condition ourselves to not try like we should. But I thank God for you on this night. I will also restart my journal and post my progress. Like WaSA said we are going to help each other. Women's Workout World here I come. :mad: ;)

That's what I have now Audree. It took almost 6 days for my restriction to kick in full blast. Now that it has kicked in I have some serious restriction. So I would love to hear how you do in about a week. I am very restricted but I love it. I just have to be real careful, and eat extremely slow.

Thanks Tres Chic

Just came back from the nutritionist and she told me I could not do the cleanse. She said that with the band we are not getting the calories we need and she doesn't want me to do the cleanse where I am not eating anything. She said I want you to eat. So I have to eat. BUt I did say that once a week I will do the salt water flush to make sure I am eliminating like I should be.

Yes that's the one that I am doing. I actually have the book The Master Cleanse. I read the book thoroughly and it states that u recieve all the nutrients u need from the liquid. I have an appointment with the nutrionist today to see if it's ok for me to do. Hopefully it is because I am not going to get a unfill I am going to let it absorb on it's on. It's not that bad even if I have to go back to mushies I will be fine. I will let you know the outcome this evening

Good Evening all :update: :update: I have come to realize that the pill I thought was stuck was actually my restriction. I am so restricted that I had my first pb/sliming tonight. My TOM was starting so I put my master cleanse on hold, but I have no choice but to do the master cleasnse. Drinking is the one thing I can do. So I am going to try to finish that for the full ten days and see what happens. I am going to the nutritionist tomorrow but I don't want to lose my restriction just yet. But wow it took it almost a full week to really really kick in. So I am going to let it alone for two weeks and maybe some will be absorbed. I can do mushies and my protein water. Maybe that and my exercise will kick my weight loss into serious gear. Welcome all new comers. :welcome: January Bandsters ROCK!!!! We support each other !!!!! so once again welcome