tonya66

Debbie, I'm thinking about trying it too, at some point. It's a great way to get the carb demons out of your system I think.

Wow, I forgot about you having your port flipped. I remember when it first started, it litterly felt like it was ripping. It hurt bad, but then it would stop. I would move a certain way and it would do it again, it actually took my breath away. I thought I was having muscle spasms, I get those a lot in my legs, so I was eating bananas and taking a potassium pill, but that didn't help. I had it for about 2 weeks off and on. Then when I went to get my fill on the 18th, he said my port was laying side ways, but he was still able to get a fill in. I had some more pain with it, about a week later, and now I haven't had any pain for about 2 weeks. How long did it take for your port to flip from the time you started having pain? I am thinking if I have to have a revision surgery, I will make them put in a low profile port - I think they now have the floating ports. I heard that my doctor is now placing the ports more in the middle and higher up and it less likely your port can flip. I hope you don't have a slippage. Do you PB often? Please keep us updated on how your doing.

I thought I would share the following article I received in my email today from Shapefit.com: How many people do you know that constantly make excuses for why they can’t exercise? Chances are you know at least one. Maybe you are one of them? I know at times I have been guilty of thinking up some lame excuses. But let’s get one thing straight … excuses are not reasons. According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all. That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for. Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself. 1. I don’t have time to exercise. People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes, somewhere in their day, to exercise. Make an appointment with yourself to exercise. 2. There is no gym close to my house You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse! 3. I don’t know how to exercise Exercise is not rocket science. If you really have no idea how to be active, go and buy a fitness magazine, ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals. 4. I have no energy to exercise Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more. 5. I have no one to work out with Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk. As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.

I asked for the low profile port - however, it did not come in. The low profile port is smaller, and when you reach goal, you have a less likely chance that the port won't show. What happens is when we lose weight and lose the fat around our belly, where the port is, the prot starts to show (on some - not all). So, a low profile port will help cosmetically. I could have postponed my surgery and waited for the low profile port, however, I was too pumped and decided that if I need it down the line, I will get it done. My doc said since it was his mess up, he will not charge for the correction, if it is needed. So far, I am about 20 lbs away from goal and you cannot see my port. So I'm not too worried about. Glad you were able to get it though. A lot of docs don't like it because it is smaller and harder to get a fill in, however, my doc said as long as they do the fill with flouro they can still do it. Congratulations on your band and low profile port!

Well, its been 1 year (1/18/08 made a year) since my surgery. The first 6 months were wonderful, the 2nd 6 months sucked. I am not blaming the band, I'm blaming myself. I quit trying, the good news, I will never weigh over 200 lbs again. I know my band will keep me around the 170's if I just eat like I want. However, I don't want to weigh in the 170's, I am ready to get down to the 150's or 140's. So, I'm refocussed and recommitted. 2008 I will lose this weight! Here is my updates on weight: Highest weight - 248 1 mo post op - 206.8 2 mo post op - 198 3 mo post op - 193 4 mo post op - 184.2 5 mo post op - 178 6 mo post op - 174 7 mo post op - 178 - went on vacation and ate big 8 mo post op - 174 9 mo post op - 170 10 mo post op- 167 11 mo post op - 170 - havent even been trying 12 mo post op - 174 - again, not trying. But finally refocussed.:biggrin:

Well, its been 1 year (1/18/08 made a year) since my surgery. The first 6 months were wonderful, the 2nd 6 months sucked. I am not blaming the band, I'm blaming myself. I quit trying, the good news, I will never weigh over 200 lbs again. I know my band will keep me around the 170's if I just eat like I want. However, I don't want to weigh in the 170's, I am ready to get down to the 150's or 140's. So, I'm refocussed and recommitted. 2008 I will lose this weight! Here is my updates on weight: Highest weight - 248 1 mo post op - 206.8 2 mo post op - 198 3 mo post op - 193 4 mo post op - 184.2 5 mo post op - 178 6 mo post op - 174 7 mo post op - 178 - went on vacation and ate big 8 mo post op - 174 9 mo post op - 170 10 mo post op- 167 11 mo post op - 170 - havent even been trying 12 mo post op - 174 - again, not trying. But finally refocussed.

Yes, my old self is back! I was up at 5am and headed to the gym. My menu has been clean, I've been eating clean and my jeans are getting loose on me again. I bought myself a present today. I bought a SIZE 8 coat. It was a little snug, but not too tight that I couldn't wear it, however, its a freaken size 8. I want to scream it out to everyone here at work, I want to show everyone the tag, its a size 8. I can't even remember the last time I bought a size 8, but I think it was like in 8th grade or maybe 7th. Anyhow, I know its made a little different, and normally I would not buy an 8, I buy 10's or 12, but I decided by next winter, I will be wearing it with no tightness. I'm just excited I can put it on, and button it! A size 8 people, did you hear me, a size 8!:biggrin: Okay, here is my today plan: 5am - Recumbant bike - 30 min Hip Abductor - outer thighs - 3 sets of 12 - 70 lbs Hip Abductor - inner thighs - 3 sets of 12 - 70 lbs Seated leg press - Quads - 3 sets of 15 - 70 lbs Laying leg curls - Hamstrings - 3 sets of 12 - 20 lbs (this killed my knee) Incline sit ups - Abs - 3 sets of 25 PM exercise - (3:00 pm) 15 min on Elliptical machine Menu Bfast egg white omlet made with 1 turkey sausage link and 1 canadian bacon Lunch coffee w/cream - very tired - Drank before I ate - I do not drink while eating. apple with pnut butter (2 TBSP) 3 oz of chicken breast Dinner spinach chicken wings (baked with hot sauce) Suppliments - quickslim30, multi-vitamin

Yes, my old self is back! I was up at 5am and headed to the gym. My menu has been clean, I've been eating clean and my jeans are getting loose on me again. I bought myself a present today. I bought a SIZE 8 coat. It was a little snug, but not too tight that I couldn't wear it, however, its a freaken size 8. I want to scream it out to everyone here at work, I want to show everyone the tag, its a size 8. I can't even remember the last time I bought a size 8, but I think it was like in 8th grade or maybe 7th. Anyhow, I know its made a little different, and normally I would not buy an 8, I buy 10's or 12, but I decided by next winter, I will be wearing it with no tightness. I'm just excited I can put it on, and button it! A size 8 people, did you hear me, a size 8! Okay, here is my today plan: 5am - Recumbant bike - 30 min Hip Abductor - outer thighs - 3 sets of 12 - 70 lbs Hip Abductor - inner thighs - 3 sets of 12 - 70 lbs Seated leg press - Quads - 3 sets of 15 - 70 lbs Laying leg curls - Hamstrings - 3 sets of 12 - 20 lbs (this killed my knee) Incline sit ups - Abs - 3 sets of 25 PM exercise - (3:00 pm) 15 min on Elliptical machine Menu Bfast egg white omlet made with 1 turkey sausage link and 1 canadian bacon Lunch coffee w/cream - very tired - Drank before I ate - I do not drink while eating. apple with pnut butter (2 TBSP) 3 oz of chicken breast Dinner spinach chicken wings (baked with hot sauce) Suppliments - quickslim30, multi-vitamin

I am staying on plan today because staying on plan is working. I am shrinking again!

Okay, put on my jeans today - they are loose again! Yay. I was wearing a juniors size 11, but they got tight, so I switched to my Juniors size 13 and today they are baggy and I can fit comfortably back into my 11's. So, even though I've avoided the scales, I know that I'm losing inches again. Exercise is the key for me - without I don't lose. Also, making the right food choices does help too. I'm staying away from sweets still. I found this website for anyone interested for the pouch test, its supposed to get your tool working for you, I think its geared for all people who have had WLS. Here is the website - Surgical Weight Loss 5 Day Pouch Test

Oh that is so exciting! Are you going to find out what it is? I am so happy for you!

Well, I got up this morning and went to the gym! It was hard, but I did it. I'm working hard to get back into my 5 AM routine. I really like working out in the AM, and I seem to do better during the day when I do, however, Its just so hard to drag my butt out of bed at 5:00 am. Did the Recumbant bike for 30 min, and then worked out my lower body. I would love to do the BFL intensity level, but so far, my knee just can't handle it. Just the little bit of weights I did, it is burning this morning. I'm about to ice it down and hope that helps, it usually does. Well, I'm off to heat up my egg white omlet made with turkey sausage and canadian bacon. Have a great day! PS - My jeans are getting looser on me. :frown:

Cindi -I am not too upset that I haven't lost weight in such a long time, mainly because I don't blame the band, I blame myself. I have made poor food choices. First, I went on vacation, ate whatever I wanted, while on vacation, I fell - came back home, my house had flooded, completely flooded and ruined almost every room in the house. I also had to have surgery on my knee. So, with all this going on, exercise stopped, eating began. Everyone from my church was bringing food to my family, we moved in with my mother in law, and ofcourse she cooked for me too. I was having a pitty me party! Well, my house is back order - (looks better than it did), my knee is finally healing, but I still want to eat all the junk. I'm battling the head hunger, but I'm about to win the battle I think. I'm getting better and better at saying "No thank you!". I'm also avoiding bringing in the junk into my house. So, even though I haven't lost weight in 6 months, I feel like I learned a valuable lesson. I know that I must take control and not resort back to my old habits. The other thing I have learned is I don't think I will ever weigh over 200 lbs again! Even though I haven't lost weight, I haven't gained either. I might have gained 5 lbs or so, but nothing like I had done "pre band". Normally a 6 month eating binge would bring on 50 to 75 pounds, no problem. I can live with a 5 or 7 lbs weight gain. So, I love my band. It's a wonderful tool, the problem is I haven't been using it as a tool. Now, I've got my head screwed back on like it should be, I am making better choices, I am actually planning my meals out. If it is not written down on my plan, I am avoiding it. Even when we went out for Mexican Sunday, I chose grilled chicken, and I counted out 5 chips and put them on my plate. I ate them very slowly so I wasn't eating a bunch of chips & salsa like normally. No one noticed I wasn't eating. Anyhow, its all about choices and attitude with the band. We have to utilize it as a tool and not let it do all the work, we have to do work, but the band will help us if we follow the rules. This is the lesson I have learned and it was a valuable lesson for me!

Lisa - look at you go girl! You look GREAT! You have come a long WAY!

Cindi - you really are woman, hear you roar! The elliptical is my favorite machine. I love it. Last nite my DD and I headed to the gym and I did about 20 minutes, and really worked up a sweat. I then did another 15 min on the recumbant bike. I left the gym feeling like I had a real workout. This is the first time I have felt that way since last August. I am still working on getting up in the am, just have not been able to do it for some reason. However, if I don't get up, I make myself go in the evening. The good thing about going in the evening, I can go with my daughter. I want to teach her the benefits of exercise, even though she is not overweight, I do want her to be healthy as she continues to grow. (she is 15). I hate the scales! I really do! They have not been kind to me in the past 6 months - but I think I haven't been kind to myself either, so I probably deserve the numbers the scales give me. :Dancing_chief: I'm on day 3 or 4 I think without chocolate. I have a real battle with head hunger, but I am winning so far this week!:rolleyes2: I'm keeping my vacation in mind, it motivates me to keep exercising. I know I will want to look good in my bathing suit!

Cindi - good news and no stretch! And it sounds like everything is doing great, the band is working - and you are certainly working hard on your exercise! So, I think this is where "patience" comes in. I know, something we all do not have, I certainly don't. But hang in there, 7 lbs in 3 months - I would take that at this point. It has been 6 months since I have lost any weight! Yes, 6 months! So, I know your feeling of frustration. .

Tracy, so glad you popped in, I've been watching your progress too! Your before & after shots look great! Baby - I'm not sure, but I think the port is also held in by fat? I'm going to ask the doc that question when I go see him on 2/12. I'm still holding in there, avoiding the scales and just trying to make good choices.

Great! I always notice in my jeans and clothes first, then the scales show up later.

LOL - not many for sure. They are hard core stuff for sure!

A new challenge to myself, How long can I go without Sugar? I was on day 3 until last night. However, I really don't feel I did too bad. We went out to the "all you can eat buffet", I fixed my plate and ate, I mainly ate a salad. Anyhow, after dinner, everyone was going for dessert, so I followed right along. I fixed me some of this warm chocolate cake and some bread pudding. Well, I had about 1 bite of the bread pudding and maybe 3 of(very small bites) the cake, it just wasn't that good and I didn't want to wast calories on something that I didn't really like. So, I just didn't eat anymore. But I decided instead of going for the cake, I should have just said NO. So now I'm going to challenge myself, how long can I go challenge. I like to have some type of snack at night, so I am having SF jello or SF pudding instead of my usual dessert. So - we'll start today, DAY 1! Menu Bfast 1 orange coffee with cream Lunch Roasted chicken salad Dinner Roast carrots Snack SF Jello, SF cool whip

A new challenge to myself, How long can I go without Sugar? I was on day 3 until last night. However, I really don't feel I did too bad. We went out to the "all you can eat buffet", I fixed my plate and ate, I mainly ate a salad. Anyhow, after dinner, everyone was going for dessert, so I followed right along. I fixed me some of this warm chocolate cake and some bread pudding. Well, I had about 1 bite of the bread pudding and maybe 3 of(very small bites) the cake, it just wasn't that good and I didn't want to wast calories on something that I didn't really like. So, I just didn't eat anymore. But I decided instead of going for the cake, I should have just said NO. So now I'm going to challenge myself, how long can I go challenge. I like to have some type of snack at night, so I am having SF jello or SF pudding instead of my usual dessert. So - we'll start today, DAY 1! Menu Bfast 1 orange coffee with cream Lunch Roasted chicken salad Dinner Roast carrots Snack SF Jello, SF cool whip

Hi Barbara (thats my mother's name too). Welcome! I am loving my 40's too, I am spending more and more time on "ME" for the first time in my life. I haven't focussed on "ME" since I was in my early 20's. Needless to say, another reason I got so out of shape, or should I just say, MORBIDLY OBESE as the doctors refer to it. lol. My kids are 15 & 17, and don't require as much of their mommy as they used to, so I spend more time on ME, and I think we deserve it!

Yes yes yes. I was about 40 1/2 when I had the band done and I remember being so surprised at the amount of pain I had and how long it took me to heal. I took 3 weeks off from work!

I thought I would share the above, I got it from my weekly/semi monthly newsletter from shapefit.com. They always have a lot of good information! I love it.

The Four KEY Areas To Be Addressed If You Want To Develop A Killer Midsection!!! 1. Nutrition 2. Interval Training 3. Resistance Training 4. Abdominal Training # 1. Nutrition You Absolutely cannot get your abdominals to stand out and trim your waistline, unless you address the area of nutrition. The only way to get your abs to stand out is to remove the layer of fat that is keeping them from been exposed. All the abdominal training in the world will do very little to remove the fat from your midsection. You need to look at your nutritional habits and meal planning, as well as using interval training and a full body resistance training plan to stimulate your metabolism and burn the fat that covers your abs. # 2. Interval Training SSC (Steady State Cardio) is good, but you really need to be using "Higher Intensity" interval training, in order to boost your metabolism and continue burning calories for several hours post workout. Interval training can be performed via circuit training or running, cycling, rowing, etc. Personally I prefer to use circuit training and running for my interval training workouts. I think most people are fairly familiar with circuit training, whether it's general strength circuits using just body weight exercises or circuits that combine bodyweight exercises and dumbbell exercises together. Basically you select anywhere from 6-12 exercises and usually perform for a certain work to rest ratio, going from exercise to exercise until all the exercises have been performed, then taking a prescribed rest period, before repeating the circuit a further 2-4 times. Circuit training is one of my favorite training modalities. Treadmill running is another great way to get in your high intensity interval work. Basically you will want your workout to last no more than 20 minutes, including a warm up and cool down period. Here's an example HIIT (High Intensity Interval Training) Treadmill workout: 3 Minutes warm up period. 90 Seconds High Intensity Running. 60 Seconds Active Recovery (Walking at 5kmh or less) Repeat x 6 (This equals 15 minutes) 2 Minutes cool down period. If you find that during the 60 second active recovery period you want to walk faster than 5kmh or want to jog, this means that you were not working intensely enough during the 90 second high intensity running section. If you're working intensely enough you will need to walk slow, believe me! # 3. Resistance Training You Absolutely must piece together a full body, free weight based resistance training program, with the focus been placed upon the "BIG LIFTS" such as squats, deadlifts, Olympic lifts, lunges, presses and pulls. Theses exercises will do more for your abdominals than any isolation exercise or abdominal gadget could ever do. Just cause you don't feel "The Burn" in your abs, this doesn't mean they are not been stressed during these activities. # 4. Abdominal Training And yes you will want to incorporate some effective abdominal training exercises into your abdominal development plan, but you really don't need to do as many isolation based exercises as you think. You may need to recondition your thinking on this one, as it's hard to accept for most people. Here are some of the problems I see with people and their abdominal training routines: 1. Too much emphasis placed on trunk flexion. 2. Too many exercises performed in the supine position. 3. Too many repetitions and not enough load been used. Instead you should focus on: 1. Performing more rotational exercises. 2. Performing more exercises in the prone position. 3. Perform fewer repetitions and add some additional load to the exercises. The abdominals can be trained in many positions and with the use of various tools for the purpose of creating additional load. There are many tools available, but some of the more commonly used tools include: 1. Cable pulleys. Used for loaded kneeling crunches, chopping & rotational exercises. 2. Med balls, weight plates and dumbbells. Great for adding load to almost any exercise. 3. Stability balls are useful for some exercises, but personally I feel they are overused. 4. AB wheel. Great for forward and diagonal roll outs. You should also perform PSC (Pelvic Stability Circuits). These include all your prone (face down) supine (face up) and side position plank exercises, or elbowstands and handstands as I call them. The simple push up is, believe it or not, another great exercise for your abdominals. There are literally dozens of push up variations you can perform, so you will never get bored and if you want to further challenge yourself, you should try performing some stability push ups. Stability push ups are a very demanding core exercise and I would only suggest these for advanced individuals. Some people will perform them on stability balls, which is fine, but I personally like to perform them using my jungle gym apparatus from Lifeline USA or you could use a TRX Suspension Trainer or Blast Straps. The 6 Pack Abs - ABliteration Workout Here's One Little Abs Training Routine You Can Try Next Time You Train Your ABS! All You Need Is: Stability Ball - Bench or Chair - Enough SpaceHow To Perform The ABliteration Workout: Perform each superset x 2 with a 45-60 second rest interval between sets. Rest for 60-90 seconds between supersets. AB Superset A: A1 - Spiderman Push Ups x 10 (Slow) A2 - H2H Mountain Climbers x 20-30 (Super Fast) AB Superset B: B1 - Stability Ball S2S Knee Tucks x 10 (Slow) B2 - Cross Body Mountain Climbers x 20 (Moderate) AB Superset C: C1 - Stability Ball Knee Tucks x 15 (Slow) C2 - Mountain Climbers x 20 (Moderate) How To Perform The Exercises Exercise #1 - Spiderman Push Ups This exercise requires you to go from 4 contact points to 3 contact points. Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor. From this position start lowering down into the push up down position, allowing the right foot to come off the floor and bringing the right knee forward towards the right elbow. In the bottom position your knee and elbow should almost or slightly touch. As you begin to the extend back up, start moving the foot backwards to the start position. The foot should touch back down as the arms return to the full extended position. From here you should repeat the action on the opposite side of the body until all repetitions have been performed. Individuals who cannot perform full push ups, can still perform the spiderman push up by starting off in a kneeling push up position and following all exercise cues as described above. Exercise #2 - H2H Mountain Climbers (H2H = Hand 2 Heel) This exercise requires you to go from 4 contact points to 2 contact points. Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor. This exercise ultimately should be performed at high speeds, but at first it is best to go slow for learning purposes. Just remember that ultimately you want to perform at high speeds. Brace your abdominals as you bring your right knee forward towards the right elbow, allowing the lower leg to move inwards slightly towards the bodies midline. At the same time lift the left hand off the ground and bring it back to meet the right foot instep or tap the right heel. Return the right foot and left hand back to the start position and repeat on the opposite side, bringing the right hand to meet the left foot. Again, this exercise is ultimately to be performed at high speeds, but start slow and allow proceed to faster speeds once you have become efficient and provided your technique and posture isn't compromised. Exercise #3 - Stability Ball S2S Knee Tucks (S2S = Side 2 Side) This exercise can be performed using just a stability ball and placing the hands on the ground with the arms fully extended. Personally I like to, and feel it is best, to perform this exercise with the forearms resting across a bench or chair, similar to the position you would assume if performing a forearm plank or elbowstand exercise. With your forearms supported on a bench or chair, extend your legs back and onto the top of a stability ball. Your entire body should be pretty much parallel with the floor at this point. Brace your abdominals and slowly pull your knees forward towards your chest and slightly across the body to the right side. Hold this position for a split second before extending the legs back to the start position and repeating, this time pulling the knees forwards towards the left side of the body. Repeat for the desired number of repetitions. Exercise #4 - Cross Body Mountain Climbers This exercise requires you to go from 4 contact points to 3 contact points. Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor. Brace your abdominals as you bring your right knee forwards and across the body towards the left elbow or armpit, keeping the foot close to the ground, but don't allow it to touch the floor. Extend the leg back to the start position and repeat on the opposite side, bringing the left knee forwards and across towards the right elbow or armpit. Return to the start position and repeat, alternating right and left until all repetitions have been performed. Exercise #5 - Stability Ball Knee Tucks This exercise can be performed using just a stability ball and placing the hands on the ground with the arms fully extended. Personally I like to, and feel it is best, to perform this exercise with the forearms resting across a bench or chair, similar to the position you would assume if performing a forearm plank or elbowstand exercise. With your forearms supported on a bench or chair, extend your legs back and onto the top of a stability ball. Your entire body should be pretty much parallel with the floor at this point. Brace your abdominals and slowly pull your knees forward towards your chest. Hold this position for a split second before extending the legs back to the start position and repeat for the desired number of repetitions. Exercise #6 - Mountain Climbers This exercise requires you to go from 4 contact points to 3 contact points. Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor. Brace your abdominals as you bring your right knee forwards and across the body towards the left elbow or armpit, keeping the foot close to the ground, but don't allow it to touch the floor. Extend the leg back to the start position and repeat on the opposite side, bringing the left knee forwards and across towards the right elbow or armpit. Return to the start position and repeat, alternating right and left until all repetitions have been performed. Assume a standard push up position on the floor, arms fully extended (up-position) and legs extended straight back, with the feet approximately 8-12 inches apart. Your hips and shoulders should be aligned, so that your back is parallel with the floor. Brace your abdominals as you bring your right knee forward towards the right elbow, keeping the foot close to the ground, but don't allow it to touch the floor. Extend the leg back to the start position and repeat on the opposite side, bringing the left knee forwards and towards the left elbow. Return to the start position and repeat, alternating right and left until all repetitions have been performed. To increase the difficulty level and add additional load to the mountain climber exercises, you can loop a resistance band around your feet. Just make sure you loop it over the lace area of your shoes and that you keep the ankles dorsiflexed (toes pulled back towards the shin) as you perform the exercises, otherwise the resistance band will slip off. These are just a few useful exercises that I personally like to incorporate into my own abdominal routines. Just remember that these and all other isolation based abdominal exercises should only supplement a sound nutritional plan, interval training and full body resistance training program.