Tricep Extension with Band

Description:

This is a simple tricep extension exercise using a fitness band.

Equipment Used: Exercise Tube

Categories: Elastic Band, Resistance Training, Stretches

Start this exercise standing straight with feet shoulder width a part. Your right arm should be fully extended, holding one end of the band. The other arm, holding the other end of the band, should be behind your head with your tricep forming a straight line with your body.

Exhale and pull band in your left hand in an upwards motion towards the ceiling. Hold for 2 seconds and release back to start position for one rep.

Extended Leg Twists with Exercise Ball

Description:
This is a great ball exercise for the abs and inner thigh.

Equipment Used: Exercise Balls

Categories: Ball Exercises

Lying on the floor, have your legs extended straight up with the ball between your feet. Arms should be straight out to the sides, head resting on the floor.

Inhale and twist the ball to the left using your ankles and calves to hold the ball steady. Hold for two seconds, and twist back to center.

Repeat the same twisting motion with the right side to complete one rep.

Lay Down Reverse Crunch with Exercise Ball

Description:
This is a simplified version of the reverse crunch exercise with the ball.

Equipment Used: Exercise Balls

Categories: Ball Exercises

Lying on the floor, have the exercise ball resting between the legs in table top position. Your hands should be behind your head, elbows bent, in crunch position.

Inhale and crunch knees towards your head. Hold for 2 seconds, exhale, and release to start position for 1 rep.

Stick to That Diet: Motivation Tips From Judith Beck

udith S. Beck, PhD, our Feel Great Weight motivation guru is director of the Beck Institute for Cognitive Therapy and Research; associate professor in psychology and psychiatry, University of Pennsylvania; author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.

Look at the small picture. Con­centrate on just losing 5 pounds at a time. When you lose the first 5, celebrate, then decide if it’s reasonable to lose another 5, and so on. Focusing on a big number can be overwhelming; in bite-size chunks, it will seem more manageable.

Sack sabotaging thoughts. “It’s OK to eat this because I’m celebrating.” “I don’t have time to work out.” Sound familiar? These kind of thoughts can derail your best efforts. When you catch yourself making self-defeating excuses, shoot them down by saying, “If I want to be healthier, thinner, and more energetic, I have to follow my diet-and-exercise plan.”

Ditch that all-or-nothing mentality. Instead of scrapping your program when things get hectic, “Look over your upcoming week and plan how to fit everything in,” Beck says. And remember, five minutes of exercise is better than none.

Plan for curveballs. You’ll be stuck at work late one day and won’t have time to sear fresh fish and steam veggies. “Keep a stash of healthy convenience food so you can grab a protein bar or heat up a low-calorie frozen dinner for busy times,” Beck says.