tag:blogger.com,1999:blog-51848784452294376192024-03-18T15:20:42.448-07:00The Frugal ExerciserEducate yourself on fitness, health and some awesome money saving fitness tips.The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.comBlogger323125tag:blogger.com,1999:blog-5184878445229437619.post-13663361282233613002024-03-17T08:55:00.000-07:002024-03-18T15:19:40.925-07:00Cycling twice a day for weight loss<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcvfbwqh7S3kBILEPaup1uhbNBrpjFJ3mdVnIGudio9WrXFcjg-XDKCs_WTHZ2foTX3HmgqADxl-nKVrDp8s8xwbJF-qFsgobRAO-C8Se-5G-dpq40Way4STQg2GWKE9gU36HvxQZioRp3WtuHlNz8sl-fB_u1snn-UEutyijX0Yj7qcQd5IuG0roZVVs/s2300/43242132_l_normal_none.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2300" data-original-width="2300" height="575" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcvfbwqh7S3kBILEPaup1uhbNBrpjFJ3mdVnIGudio9WrXFcjg-XDKCs_WTHZ2foTX3HmgqADxl-nKVrDp8s8xwbJF-qFsgobRAO-C8Se-5G-dpq40Way4STQg2GWKE9gU36HvxQZioRp3WtuHlNz8sl-fB_u1snn-UEutyijX0Yj7qcQd5IuG0roZVVs/w640-h640/43242132_l_normal_none.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><p><span style="font-size: x-large;">I have gained six pounds over the holidays. I'm determined to lose these six pounds in five weeks or sooner. Clean eating is also in the plan. A 20-minute quick morning bike ride indoors and an early evening outdoor 45-60-minute cycling session is what I will attempt five days a week. I believe I will achieve my goal, and read why this is possible below.</span></p><p style="text-align: center;"><span style="font-size: x-large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></p><p><span style="font-size: x-large;">Cycling twice a day can be an effective strategy for weight loss, especially when combined with a balanced diet and other forms of exercise. Here are some considerations and tips to keep in mind:</span></p><ul style="text-align: left;"><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Calorie Deficit: Weight loss ultimately comes down to burning more calories than you consume. Cycling can help you create a calorie deficit, especially if you're cycling at a moderate to high intensity.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Intensity and Duration: The intensity and duration of your cycling sessions will play a significant role in how many calories you burn. High-intensity interval training (HIIT) can be particularly effective for burning calories during and after your workout.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Variety: Mix up your cycling routine to keep it challenging and engaging. This could involve varying your route, incorporating hills or intervals, or trying different types of cycling such as road biking, mountain biking, or indoor cycling (spinning).</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Rest and Recovery: Ensure you're allowing your body enough time to rest and recover between cycling sessions, especially if you're doing intense workouts twice a day. Overtraining can lead to injuries and burnout, which can derail your weight loss efforts.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Nutrition: Pay attention to your nutrition to support your weight loss goals and fuel your cycling sessions. Aim for a balanced diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated and consider refueling with a mix of carbohydrates and protein after your rides to support muscle recovery.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Consistency: Consistency is key when it comes to weight loss and fitness goals. Make cycling a regular part of your routine and stick with it even on days when you might not feel like exercising.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Listen to Your Body: Pay attention to how your body feels during and after your cycling sessions. If you're feeling excessively fatigued or experiencing pain, it's important to give yourself adequate rest and recovery time.</span></span></li><li style="color: #0e101a; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Consult a Professional: If you have any underlying health conditions or concerns, it's a good idea to consult with a healthcare professional or a certified personal trainer before starting a new exercise regimen, especially one as rigorous as cycling twice daily.</span></span></li></ul><h2 style="text-align: left;"><span style="font-size: x-large;">Cycling videos for weight loss</span></h2><div><span style="font-size: x-large;">If you don't have a bicycle or you don't ride outdoors, I have some exercise videos you can follow to challenge you every time you exercise. I provided different levels, and remember if you cannot do the entire video, do what you can and increase your workout time by ten percent each week or every two weeks.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><br /></div><h2 style="text-align: left;"><span style="font-size: x-large;">Recumbent bike videos</span></h2><div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/tngBa1HEHlU" width="320" youtube-src-id="tngBa1HEHlU"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5WNSVgjlYTY" width="320" youtube-src-id="5WNSVgjlYTY"></iframe></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/16JtCP_yFxk" width="320" youtube-src-id="16JtCP_yFxk"></iframe></div><br /><div><br /></div><div><br /></div><h4 style="text-align: left;"><span style="font-size: x-large;">Spin Bike Videos</span></h4><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/gHgnRZyFC1g" width="320" youtube-src-id="gHgnRZyFC1g"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/paPUOE14KLk" width="320" youtube-src-id="paPUOE14KLk"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ijBBuimsRiQ" width="320" youtube-src-id="ijBBuimsRiQ"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: left;"><span style="font-size: x-large;"><span>Stationary bike, road bike & </span><span>spin bike videos</span></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/ZiGE3-L4vyg" width="320" youtube-src-id="ZiGE3-L4vyg"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/-nrEEXkod-s" width="320" youtube-src-id="-nrEEXkod-s"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/SoRw4HDfxEQ" width="320" youtube-src-id="SoRw4HDfxEQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: left;"><span style="font-size: x-large;">Remember, weight loss is a gradual process. Consider cycling twice a week for a few weeks and then decrease to once a week. Consistent cycling, and healthy nutrition, can help you achieve your weight loss goals over time.</span></div><span id="ginger-button-for-rephrase" style="left: 660px; position: fixed; top: 223.703px; visibility: visible; z-index: 51;" title="Rephrase"></span>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-56953312980825975572024-03-10T17:16:00.000-07:002024-03-10T17:21:41.966-07:00Juice and Toya 4 Week Challenge for Beginners<p></p><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTXEEc4WzlDOfEjhnH-wIma0NQK1W-CIcKJEDkzJ3relNSbGtRa-3D4ja0SlOH02HMtF_hiHyJ2hFqT17UnyltvaEu5d08CCJzUtVaMy7XJ0pZEmE0aPZwij50j_SWTM_ccrrl-PktuctgDtQm9TdsagZANeXSQmSRmRkjbIWJD-9uu0u4__t38TZHvhE/s3300/Untitled-5.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3300" data-original-width="2550" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTXEEc4WzlDOfEjhnH-wIma0NQK1W-CIcKJEDkzJ3relNSbGtRa-3D4ja0SlOH02HMtF_hiHyJ2hFqT17UnyltvaEu5d08CCJzUtVaMy7XJ0pZEmE0aPZwij50j_SWTM_ccrrl-PktuctgDtQm9TdsagZANeXSQmSRmRkjbIWJD-9uu0u4__t38TZHvhE/w494-h640/Untitled-5.png" width="494" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><span style="font-size: x-large;">Last July, I challenged my 62-year-old body with my challenge. I found the Juice and Toya strength video via a search on YouTube.</span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;">My challenge was that I would do their 45-minute full-body strength workout on Friday and Monday. I teach Les Miles Pump, Step Aerobics, and Barre classes on Wednesdays. On Sundays and Fridays, I cycled on my stationary bike for 30 minutes and I rested on Thursdays.</span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;">Doing this for five months got me in excellent shape. I made some modifications due to an overuse shoulder injury, but I managed to stay focused for months. </span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;">Because I loved my challenge so much I put together a Juice and Toya four-week challenge for beginners for you. I will add some modifications if you have some muscle-skeletal issues. For the best results, extend the challenge for another two months.</span></div><div><br /></div></div></div><div class="separator" style="clear: both; text-align: left;"><br /></div><h1 style="clear: both; text-align: left;"><span style="font-size: x-large;">4-week body transformation workout plan</span></h1><p style="clear: both;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/sJGyOw_4q4U" width="320" youtube-src-id="sJGyOw_4q4U"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h3 style="clear: both; text-align: left;"><span style="font-size: x-large;">Strength Days</span></h3><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-large;">Monday, Wednesday, and Friday, or any three days with a rest between your strength days, do the <a href="https://www.youtube.com/watch?v=sJGyOw_4q4U&t=1276s" rel="nofollow" target="_blank">20-minute dumbbell program for beginners</a>. Finish each strength workout with the <a href="https://www.youtube.com/watch?v=KOvE5oAubpA&t=16s" rel="nofollow" target="_blank">10-minute full-body stretching video</a>.</span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><p></p><p style="clear: both; text-align: left;"><span style="font-size: x-large;">Modifications</span></p><p style="clear: both; text-align: left;"></p><ul style="text-align: left;"><li><span style="font-size: x-large;">If you can't get on the floor as shown in the warm-up do a <a href="https://www.youtube.com/watch?v=zF-S7NHfipI" rel="nofollow" target="_blank">standing runners stretch</a>.</span></li><li><span style="font-size: x-large;">If you have some knee pain don't do a deep suitcase squat, only go as far down without pain.</span></li><li><span style="font-size: x-large;">Front and reverse lunges don't drop as far down if you have knee pain.</span></li><li><span style="font-size: x-large;">If you suffer from back pain try to avoid doing the loaded sit-ups. Do a <a href="https://www.youtube.com/watch?v=0t4t3IpiEao" rel="nofollow" target="_blank">basic crunch </a>instead.</span></li></ul><div><br /></div><h3 style="text-align: left;"><span style="font-size: x-large;">Cardiovascular workout plan</span></h3><div><span style="font-size: x-large;">On your non-strength training days, you will do cardio workouts for 15 to 30 minutes. You can walk, jog, skate, exercise on the bike, elliptical, rowing, or StairMaster machines. If you don't belong to a gym or you don't have cardio equipment at home. Do Juice and Toya's 20-minute low-impact cardio workout. Finish the workout with the 10-minute stretching video.</span></div><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/HGjODSbiVPc" width="320" youtube-src-id="HGjODSbiVPc"></iframe></div></div><div><br /></div><h3 style="text-align: left;"><span style="font-size: x-large;">Core and Flexibility Day</span></h3><p></p><p style="clear: both; text-align: left;"><span style="font-size: x-large;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/BLKZwvObX_U" width="320" youtube-src-id="BLKZwvObX_U"></iframe></span></div><span style="font-size: x-large;">If you want a 6th day, make that a core and flexibility day. Juice and Toya have a 10-minute core workout for beginners. If you have a bad back, I provided some modification videos below. Finish the session with the <a href="https://www.youtube.com/watch?v=KOvE5oAubpA&t=25s" rel="nofollow" target="_blank">10-minute stretching video</a>.</span><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/KOvE5oAubpA" width="320" youtube-src-id="KOvE5oAubpA"></iframe></div><br /><p style="clear: both; text-align: left;"><span style="font-size: x-large;">Modifications</span></p><p style="clear: both; text-align: left;"><span style="font-size: x-large;">Some exercises may bother your back whereas others may not. You will be the judge of your own body. After your core becomes stronger experiment and see if you can do the ones in the video.</span></p><p style="clear: both; text-align: left;"></p><ul style="text-align: left;"><li><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=UIL7VI5_EQg" rel="nofollow" target="_blank">Dead Bug</a> Look at the complete video and pick which movement works for you.</span></li><li><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=orvO32fHb1A" rel="nofollow" target="_blank">Knee-to-elbow crunch</a></span></li><li><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=mZmIaFT3wVI" rel="nofollow" target="_blank">Assisted tuck crunch</a> or <a href="https://www.youtube.com/watch?v=gAyTBB4lm3I" rel="nofollow" target="_blank">Assisted Tuck Crunch Two</a></span></li><li><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=7d-HTp-0vL4" rel="nofollow" target="_blank">Side Plank</a> Crunch may be too intense for beginners. Do a side plank and just hold the position. <a href="https://www.youtube.com/watch?v=9dNL_mtObGQ" rel="nofollow" target="_blank">Side Plank Level Two</a></span></li><li><span style="font-size: x-large;">TableTop is difficult for beginners if you can't do this exercise do the <a href="https://www.youtube.com/watch?v=9FGilxCbdz8" rel="nofollow" target="_blank">bicycle crunch</a>.</span></li></ul><p></p><p style="clear: both; text-align: left;"></p><div class="separator" style="clear: both; text-align: center;"><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"
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</script></div><p></p><h4 style="clear: both; text-align: left;"><span style="font-size: x-large;">Rest Day</span></h4><div><span style="font-size: x-large;">Have one day of rest, if you still want to exercise, do the 10-minute stretching video or choose a longer stretching video of your choice.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">If you do the Juice and Toya 4-week challenge for beginners, let me know how it works out for you.</span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-15275642970572257952024-03-02T14:05:00.000-08:002024-03-02T14:18:24.904-08:0030 30 30 Diet Plan Pdf<p><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></strong></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Zd7dZat-PGndPziz9YHy73hX39XZYL1uffKsbfZyLfzBPTqeKlT56_W5oZUOq4GwjLq35QgCYHUASkUcV1ygDYHVfe6OkMYxJwkisndNT7-tcNbyTlI_wgKYqikWq5aXnLH7osHwDhXEhu1vUzRz5adNLg4pOFCuDA2Kh42rz_tcl8QLZFRkZ1u160A/s4096/0a051c35-501c-4040-b896-94f9f755319b.jpg" style="margin-left: auto; margin-right: auto;"><img alt="30-30-30-diet-rule" border="0" data-original-height="4096" data-original-width="4096" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Zd7dZat-PGndPziz9YHy73hX39XZYL1uffKsbfZyLfzBPTqeKlT56_W5oZUOq4GwjLq35QgCYHUASkUcV1ygDYHVfe6OkMYxJwkisndNT7-tcNbyTlI_wgKYqikWq5aXnLH7osHwDhXEhu1vUzRz5adNLg4pOFCuDA2Kh42rz_tcl8QLZFRkZ1u160A/w575-h640/0a051c35-501c-4040-b896-94f9f755319b.jpg" title="30-30-30-diet-plan" width="575" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">30-30-30 Diet Plan Pdf below</span></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></strong></div><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></strong><p><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">What is the 30-30-30 Diet Plan?</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">The 30-30-30 diet plan is an easy but impactful approach to kick-start your day with a focus on good health. It involves ingesting 30 grams of protein within a half-hour of waking up, followed by a half-hour of low-intensity exercise. This method has gained attention for its accessibility and absence of strict policies or restrictions, making it an attractive choice for those looking to enhance their fitness and fitness.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGG-QpeLFBaZfHjU53K6YdCZFzlwnqLp1-aW-CSMok4SWoXV14obaKq593hgYMwXvEfDgS2sr_Ie9bGKP9F0azXCf3NKe4tCIp_1HcqWglgd0LrE3fmzGy8yiHM_RE348ellKzInKKPDu7BvLq2xf_xbNJB2ebTrf63MQ1vVddyfISsRiFYZqNj95eE4Q/s4096/1b769d56-66a3-4703-9ba8-ddf5f59ae307.jpg" style="margin-left: auto; margin-right: auto;"><img alt="30-30-30-diet-rule" border="0" data-original-height="4096" data-original-width="4096" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGG-QpeLFBaZfHjU53K6YdCZFzlwnqLp1-aW-CSMok4SWoXV14obaKq593hgYMwXvEfDgS2sr_Ie9bGKP9F0azXCf3NKe4tCIp_1HcqWglgd0LrE3fmzGy8yiHM_RE348ellKzInKKPDu7BvLq2xf_xbNJB2ebTrf63MQ1vVddyfISsRiFYZqNj95eE4Q/w400-h400/1b769d56-66a3-4703-9ba8-ddf5f59ae307.jpg" title="tik-tok-diet" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><span style="font-size: x-large;"><br /></span><p></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">The Advantages of Protein Intake</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Protein is an essential macronutrient that plays a critical role in diverse bodily functions, such as muscle restoration and increase. By beginning your day with a protein-wealthy breakfast, you can help modify your urge for food and decrease cravings at some stage during the day. Additionally, protein can improve your metabolism, doubtlessly helping in weight reduction efforts.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Delving into Low-Intensity Physical Activity</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Low-intensity exercising, consisting of walking or mild cycling, is a key element of the 30-30-30 diet plan. This form of exercise improves your cardio-respiratory system, without inflicting excessive stress on your body. It's appropriate for individuals of all fitness ranges. Engaging in low-intensity workouts after breakfast can help your body burn fat as fuel instead of glycogen (sugars) stored in your muscles. Additional benefits are enhanced mood, increased mobility, and balance, Early morning exercise will help set a nice tone for the day ahead.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Practical Tips for Implementing the 30-30-30 Rule</span></strong></p><ul style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Plan Ahead:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Prepare your breakfast and exercise equipment the night before to ensure that you comply with the 30-30-30 rule in the morning.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Find Your Routine:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Experiment with distinct styles of low-intensity exercise programs to discover what works nice for you. Whether it's a morning walk, a yoga class, or a bike experience, choose a program that you enjoy and can stick with.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Listen to Your Body:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Pay attention to how your body responds to the 30-30-30 rule. If you experience overall fatigue or hunger, modify your protein intake or workout intensity.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Stay Hydrated:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Drinking sufficient water is crucial for universal health and can help support your weight loss efforts. Aim to drink at least eight glasses of water consistent with the day, and greater in case you sweat a lot while exercising.</span></span></li></ul><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Balanced Nutrition Beyond Protein: Exploring Other Key Components of a Healthy Breakfast</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Incorporating loads of vitamins into your breakfast can decorate the benefits of the 30-30-30 rule. Alongside protein, do not forget together with carbohydrates, healthy fat, and fiber-rich meals. Whole grains and greens are excellent additions to your morning meal, providing critical nutrients, minerals, and antioxidants. These meals can help preserve solid blood sugar ranges, that will keep you energized throughout the morning.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">The Impact of Morning Hydration: Why Water Intake Matters in the 30-30-30 Routine</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Hydrating is the keep when on a high protein diet. It is essential for universal health and well-being. Drinking water kickstarts your metabolism, aids digestion, and flushes out pollution from your body. Proper hydration also can prevent overeating by keeping you feeling full. Aim to drink at least eight ounces of water as a part of your morning routine, this will keep you hydrated all through the day.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Tracking Progress and Adjusting Your Routine: The Importance of Monitoring Your Results</span></strong></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Monitoring your development is the key to understanding how the 30-30-30 diet plan is impacting your health and fitness dreams. Keep a food and fitness log of your food, workout, and your daily mood while doing this program. By doing this, it will let you pick out patterns and make adjustments in your routine as needed. If you're not seeing the results you want, consider increasing your protein intake, changing your workout, or seeking advice from a healthcare expert.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://thebodyworkout.etsy.com/listing/1636571352" rel="nofollow" target="_blank"><img alt="30-30-30-Diet-Plan-pdf" border="0" data-original-height="7127" data-original-width="9500" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5A5WLGcpUrkZ7KViiFzVB6CViX8ScYbEotZxZ2yGImwgPhGwfJ7foE3cIHEdc78N4psfmQPIhYnxTDUpvbIoYsk41BvMWQEzYdKF6hsDr3uyTYZGVuoRVBz82y_LTAhyphenhyphenI5koF2oUbbyv-tZQzA2FcpE9jF4ZKobyvO-ouTV1k24-X9RufUnt1eqi7-Ok/w400-h300/laurend1985-order68-mock%20up%20(1)%20(1).png" title="30-30-30-Rule" width="450" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><b><span style="font-size: x-large;">30 30 30 Diet Plan Pdf</span></b></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #0e101a; font-size: x-large;">If you heard about this diet plan on </span><span style="color: #0e101a; font-size: x-large;"><span style="caret-color: rgb(14, 16, 26);">Tik Tok or you just reading about it for the first time today and would like to try it, download the program from my <a href="https://thebodyworkout.etsy.com/listing/1636571352" rel="nofollow" target="_blank">Etsy shop</a>. It's an instant download upon purchase. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #0e101a; font-size: x-large;"><span style="caret-color: rgb(14, 16, 26);"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #0e101a; font-size: x-large;"><span style="caret-color: rgb(14, 16, 26);"><span style="caret-color: rgb(0, 0, 0); color: black;">Remember to consult with a doctor before starting any new diet program, especially if you have any underlying health conditions. </span></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #0e101a; font-size: x-large;"><span style="caret-color: rgb(14, 16, 26);"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #0e101a; font-size: x-large;"><span style="caret-color: rgb(14, 16, 26);"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><b><br /></b></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-41001940968300389892024-02-24T16:48:00.000-08:002024-03-02T14:04:42.182-08:0030-Day Spinning Challenge <div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPtMnWG149b-mvlFCPk6WEPa0yFIR1fvXJimUi2r74NSwil5sVOYnz8-AQtOes6yPtI7iwcjtm9gP3HErz9_rnCZNTkOjXfVHYtq5ALA__Dgz6C3IFLuVXor2nbVLkb_SrYNuJOr1z7TZ-vBpEmaQSDCiZcWpVzkZI9R_CoSqRBu5x6Pw9SxJMsOHK2Rg/s5130/51493186_l_normal_none.jpg" style="margin-left: auto; margin-right: auto;"><img alt="30-day-spinning-challenge" border="0" data-original-height="3420" data-original-width="5130" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPtMnWG149b-mvlFCPk6WEPa0yFIR1fvXJimUi2r74NSwil5sVOYnz8-AQtOes6yPtI7iwcjtm9gP3HErz9_rnCZNTkOjXfVHYtq5ALA__Dgz6C3IFLuVXor2nbVLkb_SrYNuJOr1z7TZ-vBpEmaQSDCiZcWpVzkZI9R_CoSqRBu5x6Pw9SxJMsOHK2Rg/w640-h426/51493186_l_normal_none.jpg" title="30-day-cycling-challenge" width="575" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><br /><div><span style="font-size: x-large;">How to do a 30-day spinning challenge?</span></div><span style="font-size: x-large;"><br />A 30-day spinning challenge can be a great way to improve your cardiovascular fitness, burn calories, and build endurance. If you are ready to jump-start your fitness journey or if you hit a weight loss plateau, try this for thirty days.</span><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">Here's how you can structure your spinning challenge:<br /></span><h3 style="text-align: left;"><span style="font-size: x-large;">Day 1-5: Getting Started</span></h3><div style="text-align: left;"><span style="font-size: x-large;">Assess Your Fitness Level: Before you begin, assess your current fitness level. This will help you set realistic goals and track your progress.</span></div><div><span style="font-size: x-large;"><br /></span></div><span style="font-size: x-large;">Set Goals: Determine what you want to achieve during the 30 days. Whether it's weight loss, improved endurance, or just making, or spinning a habit, set specific, measurable goals.</span></div><div><span style="font-size: x-large;"><br />Plan Your Schedule: Decide how often you will spin each week and how long each session will be. Aim for at least 3-5 sessions per week, each lasting 30-60 minutes.</span></div><div><span style="font-size: x-large;"><br />Warm-Up and Cool Down: Always start with a 5-10 minute warm-up to prepare your muscles and joints for exercise, and end each session with a 5-10 minute cool down to gradually lower your heart rate and stretch your muscles.</span></div><div><span style="font-size: x-large;"><br /></span><h3 style="text-align: left;"><span style="font-size: x-large;">Day 6-20: Building Endurance</span></h3></div><div><span style="font-size: x-large;">Increase Intensity Gradually: Start with moderate-intensity rides and gradually increase the intensity as you build endurance. </span></div><div><span style="font-size: x-large;"><br />Incorporate Interval Training: Mix up your workouts with interval training, alternating between periods of high intensity and recovery.</span></div><div><span style="font-size: x-large;"><br />Try Different Workouts: Explore different types of spinning workouts such as hill climbs, sprints, and endurance rides to keep your workouts varied and challenging.</span></div><div><span style="font-size: x-large;"><br />Stay Hydrated and Fuel Your Body: Drink plenty of water before, during, and after your workouts, and fuel your body with nutritious foods to support your energy levels and recovery.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><div style="text-align: center;"><span style="font-size: xx-large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></div><h3 style="text-align: left;"><span style="font-size: x-large;">Day 21-30: Pushing Your Limits</span></h3></div><div><span style="font-size: x-large;">Challenge Yourself: In the final week of the challenge, push yourself to reach new milestones and exceed your previous limits.</span></div><div><span style="font-size: x-large;"><br />Listen to Your Body: Pay attention to how your body feels and adjust your workouts accordingly. It's important to challenge yourself, but it is also important to avoid overtraining and injury.</span></div><div><span style="font-size: x-large;"><br />Track Your Progress: Keep track of your workouts, noting the duration, intensity, and any achievements or milestones reached.</span></div><div><span style="font-size: x-large;"><br />Celebrate Your Success: At the end of the 30 days, celebrate your accomplishments and reflect on how far you've come. Whether you've reached your goals or made progress toward them, acknowledge your hard work and dedication.</span></div><div><span style="font-size: x-large;"><br />Tips for Success: Stay Consistent: Make spinning a regular part of your routine by scheduling your workouts in advance and sticking to your plan.</span></div><div><span style="font-size: x-large;"><br />Find Motivation: Surround yourself with motivation by joining a spinning class, finding a workout buddy, or following inspiring fitness accounts on social media.</span></div><div><span style="font-size: x-large;"><br />Listen to Music or Podcasts: Create a playlist of your favorite upbeat songs or listen to podcasts to keep you entertained and motivated during your workouts.</span></div><div><span style="font-size: x-large;"><br />Rest and Recovery: Rest is as important as exercise for progress and injury prevention. Make sure to incorporate rest days into your schedule and prioritize quality sleep.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><h2 style="text-align: left;"><span style="font-size: x-large;">Spin Classes on Youtube</span></h2><div><span style="font-size: x-large;">I found these spin classes you can try for your 30-day spinning challenge. You can use these videos in the gym or at home. They are great videos if you prefer live classes, but can't make it to the gym that day. </span></div><div><span style="font-size: x-large;"><br /></span></div><h3 style="text-align: left;"><span style="font-size: x-large;">Beginner Spin Classes</span></h3><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/rEqRmKAQ5xM" width="320" youtube-src-id="rEqRmKAQ5xM"></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/YKCy0HlH55M" width="320" youtube-src-id="YKCy0HlH55M"></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><h3><span style="font-size: x-large;">Intermediate Spin Classes</span></h3><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/wTvYRWSFAfc" width="320" youtube-src-id="wTvYRWSFAfc"></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/vDKnTjpccf4" width="320" youtube-src-id="vDKnTjpccf4"></iframe></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: x-large;"><br /></span></div><h3 style="text-align: left;"><span style="font-size: x-large;">Advanced Spin Classes</span></h3><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/DPbwDqWUQwA" width="320" youtube-src-id="DPbwDqWUQwA"></iframe></span></div><div><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/QB69Pwl6GI8" width="320" youtube-src-id="QB69Pwl6GI8"></iframe></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><br /></span></div></div><span style="font-size: x-large;">Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. Enjoy the challenge and have fun spinning</span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-68098012165925770652024-02-18T10:31:00.000-08:002024-02-19T15:37:42.552-08:0030 day vegan challenge pdf<p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn3nzj0GI87gCgU79rC7hZ05_kNBx1M2b-2ODkg2NGzA-D-n06PVrMTSb1A7mLtUV9IFbxQilGyuNfypsAQjtmGNgyad0A_fVh1gyQKEAW-jhFBfNSNiDpLdXHwLGVTl48W5nScuT-FSnkGjWWTqAMtyi97gLqQS3BEt32NLay5aONrcuCdD1zy4N7t5g/s3300/Untitled%20(5).png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3300" data-original-width="2550" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn3nzj0GI87gCgU79rC7hZ05_kNBx1M2b-2ODkg2NGzA-D-n06PVrMTSb1A7mLtUV9IFbxQilGyuNfypsAQjtmGNgyad0A_fVh1gyQKEAW-jhFBfNSNiDpLdXHwLGVTl48W5nScuT-FSnkGjWWTqAMtyi97gLqQS3BEt32NLay5aONrcuCdD1zy4N7t5g/w494-h640/Untitled%20(5).png" width="494" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><br /><p></p><p style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; margin: 0px 0px 1.25em; white-space-collapse: preserve;"><span style="font-family: helvetica;"><br class="Apple-interchange-newline" /><span style="font-size: large;">Doing a 30-day vegan challenge can be a rewarding experience for both your health and the environment. Here's a step-by-step guide to help you get started:</span></span></p><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">1. Educate Yourself:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Learn about veganism: Understand what it means to be vegan, the reasons people choose this lifestyle, and the benefits it can offer.</span></li><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;"><br /></span></li><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Research vegan nutrition: Ensure you understand how to get all the necessary nutrients from a plant-based diet, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">2. Plan Your Meals:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Explore vegan recipes: Look for vegan recipes online, in cookbooks, or through vegan cooking apps.</span></li><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Plan your meals for the week: Make a grocery list and ensure you have all the ingredients you need for your meals.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">3. Stock Up on Vegan Foods:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Fill your kitchen with vegan staples: Include items like fruits, vegetables, grains, legumes, nuts, seeds, tofu, tempeh, plant-based milk, and dairy alternatives. </span><span style="font-family: helvetica; font-size: large;">Read labels: Familiarize yourself with ingredients that are derived from animals and avoid products containing them.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">4. Explore Vegan Alternatives:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Experiment with plant-based substitutes: Try vegan alternatives for dairy products, meat, cheese, and eggs to help transition to a vegan diet more smoothly.</span></li></ul><div style="text-align: center;"><span face="Söhne, ui-sans-serif, system-ui, -apple-system, Segoe UI, Roboto, Ubuntu, Cantarell, Noto Sans, sans-serif, Helvetica Neue, Arial, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji" style="color: #0d0d0d;"><span style="font-family: helvetica; font-size: large; white-space-collapse: preserve;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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Find Vegan Support:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Connect with the vegan community: Join online forums, social media groups, or local vegan meetups to connect with like-minded individuals for support and advice.</span></li><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Involve friends or family: Encourage others to join you in the challenge or at least support your decision.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">6. Stay Mindful and Informed:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Stay informed: Keep up with the latest news, research, and resources related to veganism. </span><span style="font-family: helvetica; font-size: large;">Be mindful of hidden animal products: Some foods may contain hidden animal ingredients, so always read labels carefully.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">7. Be Prepared for Challenges:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Prepare for social situations: Inform friends, family, and restaurant staff about your dietary preferences when dining out or attending social gatherings. </span><span style="font-family: helvetica; font-size: large;">Deal with cravings: Find healthy vegan alternatives to satisfy cravings and stay committed to your challenge</span><span style="font-family: helvetica; font-size: x-large;">.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">8. Monitor Your Health:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Pay attention to how your body responds: Monitor your energy levels, digestion, and overall well-being throughout the challenge. </span><span style="font-family: helvetica; font-size: large;">Consider consulting a healthcare professional or nutritionist if you have concerns about meeting your nutritional needs.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">9. Reflect on Your Experience:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Keep a journal: Document your thoughts, feelings, and experiences during the 30-day challenge.</span></li><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Reflect on the impact: Consider the environmental, ethical, and health implications of your food choices.</span></li></ul><h3 style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; line-height: 1.6; margin: 1rem 0px 0.5rem; white-space-collapse: preserve;"><span style="font-family: helvetica; font-size: large;">10. Consider Your Next Steps:</span></h3><ul style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; background-color: white; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; color: #0d0d0d; display: flex; flex-direction: column; list-style-image: initial; list-style-position: initial; margin: 0px 0px 1.25em; padding: 0px; white-space-collapse: preserve;"><li style="--tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-ring-color: rgba(69,89,164,.5); --tw-ring-offset-color: #fff; --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-offset-width: 0px; --tw-ring-shadow: 0 0 transparent; --tw-rotate: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-shadow-colored: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-skew-x: 0; --tw-skew-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; border: 0px solid rgb(227, 227, 227); box-sizing: border-box; display: block; margin: 0px; min-height: 28px; padding-left: 0.375em;"><span style="font-family: helvetica; font-size: large;">Evaluate your experience: Decide whether you want to continue with a vegan lifestyle beyond the 30-day challenge. Make gradual changes: If transitioning to a vegan diet full-time feels overwhelming, consider gradually reducing your consumption of animal products and increasing your intake of plant-based foods.</span></li></ul><div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><br /></span></div></div><div class="separator" style="clear: both;"><h1 style="text-align: left;">Use a Tracker to Stay Motivated:</h1><span style="font-family: helvetica; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://thebodyworkout.etsy.com/listing/1381081399" rel="nofollow" target="_blank"><img alt="30-days-vegan-tracker" border="0" data-original-height="3300" data-original-width="2550" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwRCXElBpwv5VsjwDh-W8YcQ_1TQ4DubwZCyXuRixwAACp51Zp9tPIadC2Ubp4nkKCeBN3pR8slOrA2aVPb7ouJBAkfiwyA07GT1A2VHk2iSjF3sLtDiuHb3ohyKzpSxmXzyM_P51Yoh7kVQ6cv76Y6qrwMk7qLty6vkb6XCzMDI_N0bFtuZxcpk9aRtU/w309-h400/30%20days%20vegan.png" style="margin-left: auto; margin-right: auto;" title="motivational-tracker" width="309" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;"><a href="https://thebodyworkout.etsy.com/listing/1381081399" rel="nofollow" target="_blank">Buy this coloring tracker here.</a></span></td></tr></tbody></table><br />Using a coloring printable tracker can be a fun and visually engaging way to keep oneself motivated for several reasons:<br /><br /><b>Visual Representation</b>: Coloring trackers provide a visual representation of progress, which can be highly motivating. As you fill in or color sections of the tracker, you can see your progress over time, which can be encouraging and satisfying. <br /><br /><b>Sense of Accomplishment</b>: Completing tasks or goals and coloring in corresponding sections of the tracker gives you a tangible sense of accomplishment. Seeing how much you've achieved can boost your morale and motivate you to keep going.<br /><br /><b>Customization</b>: Printable trackers often allow for customization, enabling you to tailor them to your specific goals and preferences. This personalization can make tracking progress more meaningful and relevant to your individual aspirations.<br /><br /><b>Therapeutic Benefits</b>: Engaging in coloring activities can be therapeutic and relaxing. It can help reduce stress, improve focus, and promote mindfulness. By combining the act of coloring with tracking progress, you create a positive and enjoyable experience that can enhance your motivation.<br /><br /><b>Accountability</b>: Using a tracker creates a sense of accountability. When you see your goals laid out visually, you're more likely to stay committed to them. The tracker serves as a reminder of what you're working towards and encourages you to stay on track.<br /><b><br />Celebrating Milestones</b>: Coloring in milestones or achievements along the way can be a rewarding experience. It allows you to celebrate your progress and acknowledge your hard work, which can further motivate you to continue striving towards your goals.</span><br /><div><br /></div><div><br /></div></div><div><span style="background-color: white; color: #0d0d0d; font-family: helvetica; font-size: large; white-space-collapse: preserve;">By following these steps, you can successfully complete a 30-day vegan challenge and gain valuable insights into veganism and its potential benefits. </span></div><div><span style="background-color: white; color: #0d0d0d; font-family: helvetica; font-size: large; white-space-collapse: preserve;"><br /></span></div><div><span style="background-color: white; color: #0d0d0d; font-family: helvetica; font-size: large; white-space-collapse: preserve;"><br /></span></div><div><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; color: #0d0d0d; font-size: 16px; white-space-collapse: preserve;"><br /></span></div><div><br /></div><span id="ginger-button-for-rephrase" style="left: 481px; position: fixed; top: 131.359px; visibility: visible; z-index: 51;" title="Rephrase"></span>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-19922868334622132092024-02-10T09:00:00.000-08:002024-02-15T15:32:59.433-08:001000 mile challenge<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTnrqDkl45XTTDECqrH0CQAYaJmAS9ywXTRXwiRHjKyJT9y356ycT4AiVNaQThRqDxmDj7y1M-j2P9y0CnfovaHpYZrsZlSEexcfBomYj3jrjgECRV6r8J38fZ7TQJ_1tL0hqw8p4ykZVJLDMnQY2EU0ZCvuI3NxCE_K0ybm_bHEHO7-P-mpbt0QQBKPw/s3300/1000mileshoes2023.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="1000-Mile-Challenge" border="0" data-original-height="3300" data-original-width="2550" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTnrqDkl45XTTDECqrH0CQAYaJmAS9ywXTRXwiRHjKyJT9y356ycT4AiVNaQThRqDxmDj7y1M-j2P9y0CnfovaHpYZrsZlSEexcfBomYj3jrjgECRV6r8J38fZ7TQJ_1tL0hqw8p4ykZVJLDMnQY2EU0ZCvuI3NxCE_K0ybm_bHEHO7-P-mpbt0QQBKPw/w494-h640/1000mileshoes2023.jpg" title="1000-Mile" width="494" /></a></div> <br /><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">A 1000-mile challenge can be an excellent way to set a fitness goal and motivate yourself to achieve it. Here's how you can approach it:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">1. Set Your Goal</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Decide if you want to complete the 1000 miles alone or as part of a team. Determine a time frame for completing the challenge. It could be within a year, six months, or any other period that works for you.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">2. Choose Your Activity</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Walking, running, cycling, swimming, rowing, or a combination of these activities are common choices. Select an activity that you enjoy and that aligns with your fitness level and interests.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">3.</span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Track Your Progress</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Use a fitness tracker, smartphone app, or a simple spreadsheet to keep track of your miles. Regularly update your progress to stay motivated and on track. You can also use a 1000-mile challenge printable coloring tracker for motivation. You can purchase my <a href="https://thebodyworkout.etsy.com/listing/1392328325" rel="nofollow" target="_blank">1000-mile cycle</a> or <a href="https://thebodyworkout.etsy.com/listing/1138269424" rel="nofollow" target="_blank">run or walk tracker</a> from on shop on Etsy. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">4. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Break It Down:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Break the 1000-mile goal into smaller, manageable milestones. For example, you could aim to complete a certain number of miles per month. Celebrate your achievements as you reach each milestone.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0pPuJtT5k3h3viixHAURQLpdjdAAg9jE1pejAt65dHHgjiZeoFMQ8B-lspdW0UaDbKhx-9NsNvchcZr9bFa-PtoUn1_NPb3hcxM5w_4No1rmCtCVbkM9jhqffduCVgQToFeWc6K6Trn4cgB9013DjjCs8wyA9DCxWIokmD0H2lxa5kphm92R-u4FQSug/s2508/7007164_m_normal_none.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-size: x-large;"><img border="0" data-original-height="1672" data-original-width="2508" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0pPuJtT5k3h3viixHAURQLpdjdAAg9jE1pejAt65dHHgjiZeoFMQ8B-lspdW0UaDbKhx-9NsNvchcZr9bFa-PtoUn1_NPb3hcxM5w_4No1rmCtCVbkM9jhqffduCVgQToFeWc6K6Trn4cgB9013DjjCs8wyA9DCxWIokmD0H2lxa5kphm92R-u4FQSug/w400-h266/7007164_m_normal_none.jpg" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-large;"><br /></span></td></tr></tbody></table><div style="text-align: left;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">5. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Stay Consistent</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Consistency is the key to completing a long-term challenge like this. Make a schedule and stick to it as much as possible. Be flexible and adjust your plan as needed to accommodate changes in your schedule or unexpected events.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">6. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Stay Motivated:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Find ways to stay motivated throughout the challenge. This could involve setting rewards for reaching certain milestones, joining online communities or challenges, or finding a workout buddy to keep you accountable. Remember why you started the challenge in the first place, and keep your goals in mind whenever you feel discouraged.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">7. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Listen to Your Body:</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Pay attention to your body's signals and take rest days to prevent injury and burnout. Incorporate cross-training and recovery activities into your routine to maintain balance and stop overuse injuries.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">8.</span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> Stay Safe</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Make safety a priority by wearing the appropriate gear, staying hydrated, and being aware of your surroundings, especially if you're exercising outdoors.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">9. </span><strong style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Enjoy the Journey</strong><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">: Embrace the journey and enjoy the process of pushing yourself to achieve a significant fitness goal. Celebrate your successes along the way and take pride in your progress, no matter how small.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">By following these steps and staying committed to your goal, you can complete a 1000-mile challenge and reap the physical and mental benefits of your achievement.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p></div><div><br /></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-51754816527190829412024-02-04T14:25:00.000-08:002024-02-18T11:16:14.126-08:00Best Stationary Bike For Knee Rehab<span style="font-size: large;"><br /> </span><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5HYq3XmakbmyrNloyQdK66m1lB6mNgo_TLnX-3aRI_Z3o4GMJVJyZEc23bRsYJ22fq9Rc57tM-jvf6Wc1oo1uPZ1OJRdDPDGVMnUQalD5Ed5NwTUjmjsXklqlKhd5gu4Plbz2zV36DWYY26BtMQ5aCSsHiq6LAec268QSfAbnyOHc0GEKvWW1grKclIg/s1200/Untitled-4.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="960" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5HYq3XmakbmyrNloyQdK66m1lB6mNgo_TLnX-3aRI_Z3o4GMJVJyZEc23bRsYJ22fq9Rc57tM-jvf6Wc1oo1uPZ1OJRdDPDGVMnUQalD5Ed5NwTUjmjsXklqlKhd5gu4Plbz2zV36DWYY26BtMQ5aCSsHiq6LAec268QSfAbnyOHc0GEKvWW1grKclIg/w512-h640/Untitled-4.png" width="512" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">I cycle three days a week on my stationary bike in the winter. In the summer, I try to ride twice a week outdoors. Cycling helps with my joint mobility and strength of the muscles surrounding my knees. I have an upright bike, but according to my research, a recumbent bike would be better for my knees. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><b><br /></b></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">The Best Stationary Bike For Knee Rehab</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">When selecting a stationary bike for knee rehabilitation, there are several factors to consider to ensure it's the most suitable option for your needs:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><b>Adjustability</b>: Look for a bike that has adjustable resistance levels, seat height, and handlebar positions. This adjustability allows you to find the most comfortable and knee-friendly riding position.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><span style="font-size: x-large;"><b>Low Impact</b>: Opt for a stationary bike with a smooth and low-impact cycling motion. Recumbent bikes, which feature a reclined seating position and pedals positioned in front of the body, are often recommended for knee rehab because they place less stress on the knees compared to upright bikes.<br /><div style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></div><b>Comfort</b>: Choose a bike with a comfortable seat and ergonomic design to minimize discomfort during longer rehab sessions.<br /><div style="text-align: center;"></div>Stability: Ensure that the bike is stable and sturdy to support your weight and movements, especially if you use it for physical therapy exercises.<br /><b><br />Feedback and Monitoring</b>: Consider a bike that provides feedback on your workout intensity, such as speed, distance, time, and resistance level. This information can help you track your progress and adjust your workouts accordingly.<br /><br /><b>Physical Therapy Features</b>: Some stationary bikes come with specific features designed for physical therapy, such as pre-programmed rehab workouts or compatibility with resistance bands for additional strengthening exercises.<br /><b><br />Budget</b>: Determine your budget and look for bikes that offer the features you need within your price range.<br /><br />Based on these criteria, some popular stationary bikes for knee rehab include:<br /><br /><a href="https://amzn.to/3urp7UA" rel="nofollow" target="_blank">Schwinn 270 Recumbent Bike</a>: This bike offers a wide range of adjustable features, including seat position, resistance levels, and pre-programmed workouts. It's known for its comfort and stability.<br /><br /><a href="https://www.nordictrack.com/exercise-bikes/commercial-r35-recumbent-bike" rel="nofollow" target="_blank">NordicTrack Commercial VR21 Recumbent Bike</a>: NordicTrack bikes are known for their durability and smooth operation. The VR21 model provides adjustable resistance and ergonomic design for comfortable workouts.<br /><br /><a href="https://www.diamondbackfitness.com/pages/910sr-reviews?" rel="nofollow">Diamondback Fitness 910SR Recumbent Bike</a>: This bike features a comfortable seat and multiple resistance levels for customized workouts. It's designed to provide a low-impact exercise option suitable for knee rehab.</span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: x-large;">If you are on a budget: <a href="https://amzn.to/3umm5B6" rel="nofollow" target="_blank">Sunny Fitness and Health Magnetic Recumbent Bike</a><br /><br />Before purchasing a stationary bike for knee rehab, it's essential to consult with a healthcare professional or physical therapist to ensure that cycling is appropriate for your specific condition and to receive personalized recommendations tailored to your needs.</span><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p></div></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><i style="background-color: white; font-family: lora, serif; font-size: 16px;">*Bear in mind that some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.</i></span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-34560842745276890652024-01-27T15:00:00.000-08:002024-01-27T15:56:58.909-08:00Galentine's Day Workout<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt0g-CPHVkryo-hFhK_fc6yJYIzKXimNOzzkA768DcS4k8zZIYTluWKbI9h-a1UIz2EC_pl7YiFsQfR8kYSh-soCcLg6kbRiK9aXiMEgMfld1SCD9bCDMqdOUtVGeB2FdLtWqK-AYxejLW-o5G1pdL5HV0ySTOgF34WvHuhnzULu9hwEY6DrCn71n4Y5I/s1804/Galentines%202%20image.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Galentines-day-workout" border="0" data-original-height="1804" data-original-width="1394" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt0g-CPHVkryo-hFhK_fc6yJYIzKXimNOzzkA768DcS4k8zZIYTluWKbI9h-a1UIz2EC_pl7YiFsQfR8kYSh-soCcLg6kbRiK9aXiMEgMfld1SCD9bCDMqdOUtVGeB2FdLtWqK-AYxejLW-o5G1pdL5HV0ySTOgF34WvHuhnzULu9hwEY6DrCn71n4Y5I/w454-h640/Galentines%202%20image.jpg" title="Galentines-fitness-party" width="454" /></a></div><br /><p><span style="font-size: large;">A Galentine's Day workout is a fitness activity specifically designed for celebrating Galentine's Day, which is a day dedicated to female friendship and empowerment. It typically involves a fun and energetic workout session that friends can do together to bond and celebrate their friendship. These workouts may include activities like group fitness classes, partner workouts, or themed workout routines focusing on camaraderie and enjoyment.</span></p><span style="font-size: large;"><div style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></div></span><div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><span style="font-size: large;">The idea behind a Galentine's Day workout is to combine the celebration of friendship with a healthy and active lifestyle. It's a great way for friends to come together, support each other in their fitness goals, and have a good time while breaking a sweat. The specific type of workout can vary, ranging from traditional exercises to more creative and themed fitness routines that add a festive touch to the celebration.</span><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">My Valentine's Day workout is designed for a group of ladies or just for you and your BFF. You can do the workout dressed in red and pink fitness wear. End the workout party with some healthy mocktails and/or snacks.</span></div><div><span style="font-size: large;"><br /></span></div><h3 style="text-align: left;"><span style="font-size: large;">Galentine's Day Workout Plan</span></h3><span style="font-size: large;">Warm up for 5 minutes, then perform each exercise for 40 seconds with 20 seconds of rest between each exercise. You can do one to three sets (rounds), and remember to cool down and stretch at the end of the program.</span><div><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=Xjo_fY9Hl9w" rel="nofollow" target="_blank"><span style="font-size: large;">Goblet Squat</span></a></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=O0pIQ2UqeCY" rel="nofollow" target="_blank">Ab Crunch</a> or <a href="https://www.youtube.com/watch?v=8MALX85hld8" rel="nofollow" target="_blank">Ab Roll-Out</a></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=vjKoaMELTWo" rel="nofollow" target="_blank">Lunge with Rows</a> (20 seconds per leg)</span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=oiQyECfvkjo" rel="nofollow" target="_blank"><span style="font-size: large;">Elevated Twisting Crunch</span></a></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=Btoh_Jax7jA" rel="nofollow" target="_blank"><span style="font-size: large;">Neutral Biceps Curl with Squat</span></a></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=m_UlDFNX4mk" rel="nofollow" target="_blank"><span style="font-size: large;">Triceps Kickbacks</span></a></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=cfns5VDVVvk" rel="nofollow" target="_blank"><span style="font-size: large;">Incline Push-Ups</span></a></div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/Ups5AvpNJVs" rel="nofollow" target="_blank"><span style="font-size: large;">Nordic Skater Jumps</span></a></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/shorts/W7duMjR5BXw" rel="nofollow" target="_blank">Elevated Plank</a> <a href="https://www.youtube.com/watch?v=oTv8SZUCDEM" rel="nofollow" target="_blank">Elevated Plank Two</a></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=RFuCfiMfJ1w" rel="nofollow" target="_blank">Staggered Deadlift </a>(20 seconds per leg)</span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" rel="nofollow" target="_blank">Deadbug</a> (Choose your level)</span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=z1fwSujYhX8" rel="nofollow" target="_blank"><span style="font-size: large;">Alternating Elbow to Knee</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=f3zOrYCwquE" rel="nofollow" target="_blank"><span style="font-size: large;">Warm-up</span></a></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=R56k41NLIoI" rel="nofollow" target="_blank"><span style="font-size: large;">Cool-down</span></a></div><h3 style="text-align: left;"><span style="font-size: large;"><br />Best Healthy Cocktails For Galentine's Day</span></h3><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE41twG-J1aTHA7lcnE84DqshoWpxk2Pgs-ZZ0VXZ3GoqC7yHfwezNILM4oyTPu5XoEg50WzUpogyKUSeqz3lwjr_xZ6ZUVMtSFHT5ighKkHHUFb0sXvUUfT8-lJgjMY8bu46WNQBlCaX_hHzSol_3WwiYxI441dDJAW8y9EPcO-1_YWwHhmHCzfNee6M/s5416/7928236_l_normal_none.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="healthy-valentines-drinks" border="0" data-original-height="5416" data-original-width="4032" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE41twG-J1aTHA7lcnE84DqshoWpxk2Pgs-ZZ0VXZ3GoqC7yHfwezNILM4oyTPu5XoEg50WzUpogyKUSeqz3lwjr_xZ6ZUVMtSFHT5ighKkHHUFb0sXvUUfT8-lJgjMY8bu46WNQBlCaX_hHzSol_3WwiYxI441dDJAW8y9EPcO-1_YWwHhmHCzfNee6M/w238-h320/7928236_l_normal_none.jpg" title="healthy-mocktails" width="238" /></a></div><br /><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">Here are some ideas for healthy Valentine's Day drinks to serve after your workout party:<br /><br /><a href="https://www.youtube.com/watch?v=EDL46b7TlZ8" rel="nofollow" target="_blank">Berry Smoothie</a>: Blend mixed berries (strawberries, blueberries, raspberries) with Greek yogurt and a splash of almond milk.<br /><br />Pomegranate Sparkler: Mix pomegranate juice with sparkling water and add a few fresh mint leaves. You can also add a splash of lime juice for extra flavor. <a href="https://www.youtube.com/watch?v=kBWWAbJW6Xk" rel="nofollow" target="_blank">Ginger Apple Pomegranate Sparkler</a><br /><br /><a href="https://www.youtube.com/watch?v=lUcBPYO5IHw" rel="nofollow" target="_blank">Watermelon Refresher</a>: Blend fresh watermelon chunks with ice and a hint of lime juice for a hydrating and refreshing drink.<br /><br />Green Tea Love Potion: Brew green tea and let it cool. Mix it with a touch of honey, a splash of lemon juice, and a few cucumber slices.<br /><br /><a href="https://www.youtube.com/watch?v=iuxvz7bmwzQ" rel="nofollow" target="_blank">Hibiscus Iced Tea</a>: Brew hibiscus tea and let it cool. Serve it over ice with a slice of orange or lemon.<br /><br /><a href="https://www.youtube.com/watch?v=XsG5h70rSSI" rel="nofollow" target="_blank">Cucumber Mint Cooler</a>: Combine cucumber slices, mint leaves, and lime juice in water. Let it infuse for a few hours in the fridge for a refreshing beverage.<br /><br /><a href="https://www.youtube.com/watch?v=CP263olxk2Q" rel="nofollow" target="_blank">Coconut Water Smoothie</a>: Blend coconut water with frozen pineapple, banana, and a handful of spinach for a tropical and nutritious smoothie.<br /><br /><a href="https://www.youtube.com/watch?v=e1xoDJey6Nw" rel="nofollow" target="_blank">Cherry Almond Milkshake</a>: Blend frozen cherries with almond milk and a scoop of protein powder for a healthy and indulgent shake.<br /><br />Remember to customize these recipes based on your preferences and dietary restrictions. </span></div><div><span style="font-size: large;"><br /></span></div><h3 style="text-align: left;"><span style="font-size: large;">Galentine's Day Healthy Treats</span></h3><div style="text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lL6vGNaHsj-1NiV-3wGQoXXXwHCkq9fPrzCqJ3h3jlTlt9zO5uDoZfEQUTJqaJ-qqnpJHasyhsNG11agPHwyuJlOKR1zV0ihpBAAFUg6MCLKszHGdqc7DbDmaMH4Flwb3YxxabKOh2PJAHi7woqSsl6g3_Csx4zu_zNfV6rAVtEd8mFcyGGfjPOgr5o/s1351/IMG_5458.jpg" style="margin-left: auto; margin-right: auto;"><img alt="healthty-valentines-treats" border="0" data-original-height="1351" data-original-width="828" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8lL6vGNaHsj-1NiV-3wGQoXXXwHCkq9fPrzCqJ3h3jlTlt9zO5uDoZfEQUTJqaJ-qqnpJHasyhsNG11agPHwyuJlOKR1zV0ihpBAAFUg6MCLKszHGdqc7DbDmaMH4Flwb3YxxabKOh2PJAHi7woqSsl6g3_Csx4zu_zNfV6rAVtEd8mFcyGGfjPOgr5o/w392-h640/IMG_5458.jpg" title="Healthy-galentines-treats" width="392" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">Follow Healthyholme on<a href="https://www.instagram.com/healthyholme/" rel="nofollow" target="_blank"> Instagram</a> - Chocolate & Fruits <a href="https://www.instagram.com/p/C17M9DMrrlv/" rel="nofollow" target="_blank">Recipe</a></span></td></tr></tbody></table><br /><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">If it is easier for you to make the treats than to serve healthy beverages, try a couple of the decadent healthy treats for your Galentine's Day Workout Party. Here are some ideas:</span></div><div><span style="font-size: large;"><br />Fruit Skewers: Create colorful fruit skewers with a mix of berries, melons, and citrus fruits.<br /><br />Greek Yogurt Parfait: Layer Greek yogurt with granola and fresh berries for a tasty and nutritious parfait.<br /><br />Dark Chocolate-Dipped Strawberries: Dip strawberries in dark chocolate for a sweet treat with antioxidants. Make these<a href="https://www.instagram.com/p/C17M9DMrrlv/" rel="nofollow" target="_blank"> chocolate and fruit hearts</a>.<br /><br />Vegetable Platter with Hummus: Serve a platter of fresh vegetables like cucumber, carrots, and bell peppers with a side of hummus. Make this <a href="https://www.instagram.com/p/C1_7wvgtjLR/" rel="nofollow" target="_blank">heart Caprese wreath</a>.<br /><br />Caprese Salad Skewers: Skewer cherry tomatoes, fresh mozzarella, and basil for a light and refreshing appetizer.<br /><br />Mixed Nuts and Seeds: Create a mix of nuts and seeds for a crunchy and satisfying snack.<br /><br /></span></div><div><span style="font-size: large;">Avocado Toast Bites: Top whole-grain crackers or toast with mashed avocado, cherry tomatoes, and a sprinkle of sea salt.<br /><br />Stuffed Dates: Stuff dates with almond butter or cream cheese for a sweet and creamy bite. <br /><br />Edamame: Serve steamed edamame with a sprinkle of sea salt for a protein-packed snack.<br /><br />Popcorn Bar: Set up a popcorn bar with air-popped popcorn and various toppings like nutritional yeast, herbs, and spices.<br /><br />Remember to consider any dietary restrictions or preferences of your guests when planning the menu. These options provide a balance of flavors and textures while keeping the treats on the healthier side.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">Let me know if you do this exercise plan and/or party with your gal pals.</span></div><div><br /></div><div><br /></div></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-64111104028430860222024-01-20T12:52:00.000-08:002024-01-20T14:39:26.185-08:00Valentine's Workout<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwavL20EP0L1y61rurPGtCkq2aHkjWiO8Pn1V4BGqeehm6j6Z0GM6eLgrCEfNkv8RILtex-HwLBxydZ5EfChUt6cGAbTkf2duM6p-Y7eQBHhVT7JaZ27LERmecQlYMtzuXLiekuY8pR7mDRRRufap9w_MNuMWqfRW4XphkokYlZxSoilxoBJ3erb6DbRY/s1804/Valentine's%20Day%20Workout%202024.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Valentines-workout" border="0" data-original-height="1804" data-original-width="1394" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwavL20EP0L1y61rurPGtCkq2aHkjWiO8Pn1V4BGqeehm6j6Z0GM6eLgrCEfNkv8RILtex-HwLBxydZ5EfChUt6cGAbTkf2duM6p-Y7eQBHhVT7JaZ27LERmecQlYMtzuXLiekuY8pR7mDRRRufap9w_MNuMWqfRW4XphkokYlZxSoilxoBJ3erb6DbRY/w494-h640/Valentine's%20Day%20Workout%202024.jpg" title="Valentines-themed-workout" width="494" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-size: large;">A fun and romantic workout for Valentine's Day could be a workout you could do with a partner. This type of exercise promotes physical activity and allows you to spend quality time together. Here's a workout you can try for <b>yourself </b>or with a <b>partner.</b> I will add some partner exercises to the program: <br /><div style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></div>How to do the Valentine's Day workout:<br />Warm up for 5 minutes, then perform each exercise for 40 seconds with 20 seconds of rest between each exercise. You can do one to three sets (rounds), and remember to cool down and stretch at the end of the program.<br /><br /></span><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/cvsNaNHDWSI"><span style="font-size: large;">Vertical Jump</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=77C07d1aGsU"><span style="font-size: large;">Alternating Triceps kickbacks</span></a></div><span style="font-size: large;"><br /></span><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=qCA8E-dF8cI" rel="nofollow" target="_blank">Lateral Lunges</a>. Partner exercise (<a href="https://www.youtube.com/shorts/krmKyFykd9w" rel="nofollow" target="_blank">Lunge Tandem</a>)</span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=bYUP0waKT-M" rel="nofollow" target="_blank">Elevated Ab Crunch</a> </span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=fZuQpjhaR_M" rel="nofollow" target="_blank"><span style="font-size: large;">Neutral Chest Press</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/shorts/XkDg2PIxbyo" rel="nofollow" target="_blank">Tornado Twists </a> Partner exercise (<a href="https://www.youtube.com/watch?v=LD_1-LNFHHU" rel="nofollow" target="_blank">Twists</a>)<b>*</b></span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=H_YsTBL4Q-Q" rel="nofollow" target="_blank"><span style="font-size: large;">Inchworm</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/mnGLeiVAdGI" rel="nofollow" target="_blank"><span style="font-size: large;">Neutral Rows</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=WEEJe8TVg0A" rel="nofollow" target="_blank"> Elbow Roll-Outs</a> (<a href="https://www.youtube.com/watch?v=XVMUvVeu2Os" rel="nofollow" target="_blank">knees</a>)</span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><span style="font-size: large;"><a href="https://www.youtube.com/watch?v=SFBG-1c5bPI" rel="nofollow" target="_blank">Suitcase Squats</a> Partner (<a href="https://www.youtube.com/watch?v=8HPeFhv2-KA" rel="nofollow" target="_blank">Squats with Partner</a>)</span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=lJ3QwaXNJfw&t=2s" rel="nofollow" target="_blank"><span style="font-size: large;">Deadlift </span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/results?search_query=alternating+hammer+curls+with+dumbbells" rel="nofollow" target="_blank"><span style="font-size: large;">Alternating Hammer Curls</span></a></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=5MEM7jWW7yo" rel="nofollow" target="_blank"><span style="font-size: large;">Y Press</span></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;">*Change directions after 20 seconds on the twists partner exercise.</div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><span style="font-size: large;">Again remember to warm up before starting the workout and cool down afterward. Adjust the intensity and duration based on your fitness levels. Most importantly, have fun and enjoy the time spent together with a loved one or by yourself.</span><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><br />The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-30160456683555063402024-01-16T12:36:00.000-08:002024-02-29T13:56:50.375-08:00How to Start a Printable Business<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEaE_6_NjRzz_EBdkVolXAVVbix6e838G9c0DXCDPaVZ8FyHZhNoL14ARDKyI82D_UmArTtFMMCkqsfvZAeDT8NR88PZ52TCjZPRXsunbsF3x4-IFbFEApZ-31MWVdd6lQNtjJD7Lri1W8Ifl5KYg5U6XqRw07bike17TIVlNzWNbyAbzMHMgUgU1pBFM/s1799/IMG_4755.JPG" style="margin-left: 1em; margin-right: 1em;"><img alt="How-to-start-a-printable-business" border="0" data-original-height="1799" data-original-width="1013" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEaE_6_NjRzz_EBdkVolXAVVbix6e838G9c0DXCDPaVZ8FyHZhNoL14ARDKyI82D_UmArTtFMMCkqsfvZAeDT8NR88PZ52TCjZPRXsunbsF3x4-IFbFEApZ-31MWVdd6lQNtjJD7Lri1W8Ifl5KYg5U6XqRw07bike17TIVlNzWNbyAbzMHMgUgU1pBFM/w360-h640/IMG_4755.JPG" title="how-to-create-digital-printables-to-sell" width="360" /></a></div><div><br /></div><h1 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><br /><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">How to make money with fitness printables, and more.</span></span></h1><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">I own a fitness printable business on the Etsy platform. I sell wellness trackers, digital workout plans, and savings trackers. However, my main focus is wellness trackers. My shop makes between $250 to $1700 a month. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Creating and selling fitness, financial Printables, and more can be profitable. You must have a creative flair and can identify a market for your products. Here are some steps to help you make money with printables: Identify Your Niche: Determine a niche or target audience for your printables. This market could be anything from fitness workouts, planners, and organizers to artwork, educational materials, or party decorations.</span></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span><br /></span></span><span>How to get started</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Create Quality Content: Design visually appealing and high-quality printables. You can use graphic design tools like Adobe Illustrator, Canva, or even free alternatives like GIMP or Inkscape.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Choose the Right Platforms: Decide where you want to sell your printables. Options include Etsy, Shopify, Gumroad, or even creating your own website. Each platform has its pros and cons, so research and choose based on your preferences and target audience.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Set Up an Online Store: If you're not using a third-party platform, set up your online store. There are plenty of platforms like Shopify, WooCommerce (for WordPress), or other e-commerce solutions you can use.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Optimize for Search Engines: If you're using platforms like Etsy or your website, optimize your listings for search engines. Use relevant keywords in your product titles and descriptions to improve discoverability.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Marketing and Promotion: Market your printables through social media, email marketing, or collaborations with influencers. Consider creating a blog or using other content marketing strategies to drive traffic to your store.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Offer Freebies: Provide free samples or printable freebies to attract potential customers. This can be an effective way to showcase your skills and encourage people to explore your other paid offerings.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Build an Email List: Encourage visitors to subscribe to your email list. This allows you to keep them updated on new products, promotions, and other relevant information.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Collaborate and Network: Collaborate with other creators or businesses in your niche. Networking can help you reach a wider audience and gain more visibility.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Monitor and Adapt: Keep track of your sales, customer feedback, and trends in the market. Adapt your offerings based on what works best for your audience.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Legal Considerations: Make sure you have the right to sell any images or designs you use in your printables. Respect copyright laws and obtain any necessary licenses or permissions.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Customer Service: Provide excellent customer service. Respond to inquiries promptly, and address any issues or concerns customers may have.</span></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></h3><h1 style="text-align: left;"><span style="font-size: x-large;">No time to design your own printable?</span></h1><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">I sometimes design my printables. But the majority of the time, I use a graphic artist from Fiverr. Even though I use the platform, they are my ideas, and I use the graphic artist to bring them into reality. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><h4 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">What is <a href="https://go.fiverr.com/visit/?bta=863201&nci=17028" rel="nofollow" target="_blank">Fiverr</a>?</span></span></h4><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Fiverr is an online marketplace that connects freelancers with clients looking for various services. It was founded in 2010 and has since become a popular platform for individuals and businesses to buy and sell a wide range of digital services, including graphic design, writing, programming, marketing, and more. The name "Fiverr" originally stemmed from the idea that services could be offered for as low as $5, but over time, the platform has evolved to include higher-priced services and different service packages. Freelancers on Fiverr are referred to as sellers, and clients are referred to as buyers. The platform provides a space for people to showcase their skills and expertise, offering services to a global audience.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">You need to search for vendors that meet your needs and understand the assignment, which can take some time. You could also be lucky and find someone perfect for you right from the start, which I did.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><a href="https://go.fiverr.com/visit/?bta=863201&nci=17024" target="_Top"><img border="0" height="500" src="https://fiverr.ck-cdn.com/tn/serve/?cid=31993235" width="600" /></a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Remember that success may take time, and it's essential to continually refine and adapt your strategy based on customer feedback and market trends. </span></span></p></div><span id="ginger-button-for-rephrase" style="left: 5px; position: fixed; top: 101.938px; visibility: visible; z-index: 51;" title="Rephrase"></span>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-5154913906492514042023-10-23T21:59:00.002-07:002023-10-24T15:00:18.458-07:00Etsy Wish List 2023<p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7m4vIRpemnrGPWYuUxC9G74mhb5W9O1QkCdeSmlRRP5TGX3jCzILeiUIld2J4yhwmTaI-_GOvIpzo_O8d9nHIaLjhv4WmOcd2p43FUExo1zoVx6SAyc3rWOce28pzFEl3T-2aXKuz1wnJQvxmwzsSosTmNK-mNjjHs7m51CKk-Pkqzj5u8mTKInTjoHg/s3264/BeFunky-collage.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="3264" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7m4vIRpemnrGPWYuUxC9G74mhb5W9O1QkCdeSmlRRP5TGX3jCzILeiUIld2J4yhwmTaI-_GOvIpzo_O8d9nHIaLjhv4WmOcd2p43FUExo1zoVx6SAyc3rWOce28pzFEl3T-2aXKuz1wnJQvxmwzsSosTmNK-mNjjHs7m51CKk-Pkqzj5u8mTKInTjoHg/w640-h640/BeFunky-collage.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span data-preserver-spaces="true" style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: start;">Etsy Christmas Gift Picks 2023. In</span><em style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: start;"> the post, there are affiliate links. And, if you make a purchase, I will earn a commission. Keep in mind, that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you buy something. It is completely up to you.</em></td></tr></tbody></table><p><span style="font-size: large;">Do you want to make a statement or do you want to support small business owners? Check out my Etsy Christmas wish list.</span></p><p></p><div style="text-align: center;"></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;">I usually have health and fitness-related times as my picks. However, this year, I only have four. Read below what holiday finds you may want to purchase for a family member or friend. If you looking for something entirely different, check out the</span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> <a href="https://www.etsy.com/search?q=gift+for+him&anchor_listing_id=732530897&ref=hp_bubbles_EHD23&mosv=sese&moci=1182317107864&mosi=1185533037288&is_discounted=true&is_merch_library=true&pct_discount_min=25" rel="nofollow" target="_blank">Etsy Editors Pick's Page.</a></span></span></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQFuHIYALgLJV3bpE8lIXq-jDGtoOesMzC_YaXAgC1qwSsnZN-Fpz8m8OZtNPyd8fO4OihvsEkvAIqjHmdv71dDSmyQ0VOrQt267mi-rlZnykFQdSBiSNR8o-OjaN65cyG-hVQVUoL4VAgN-tMP65pauD_EWpJ1AP9Gi_4h2fy7yiNQfqumvNbWtRzWKQ/s640/IMG_4994.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="422" data-original-width="640" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQFuHIYALgLJV3bpE8lIXq-jDGtoOesMzC_YaXAgC1qwSsnZN-Fpz8m8OZtNPyd8fO4OihvsEkvAIqjHmdv71dDSmyQ0VOrQt267mi-rlZnykFQdSBiSNR8o-OjaN65cyG-hVQVUoL4VAgN-tMP65pauD_EWpJ1AP9Gi_4h2fy7yiNQfqumvNbWtRzWKQ/s320/IMG_4994.jpg" width="320" /></a></div><br /><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Christmas Cookies by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href=" https://tidd.ly/3Ma8geK" rel="nofollow" target="_blank">The Treat Box Bakery</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> (Etsy's Pick)</span></span></p><span style="font-size: large;">These yummy cookies are an Etsy pick. I chose these cookies based on the reviews and the variety of cookies they offer. Are you on a special diet? The Treat Box Bakery also offers gluten-free and milk-free cookies.</span><br /></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4jF2hYW1lXkZHzqrN_ob1fTgpEba79XkdZA9TPiJ8LiYJSkVUqN5cfw35nGzeDMDhUolvEKDio0gZMgjgBdrm6bhUNCQ5mxXP4nj6Glvn1rAR7TqOHPVqO7cvQ5BQYq_oTNhEchSWuUbEnoyO_D7su0tfxB9BZIR9tp0nvbx6RQKPhzdCD0vKugBM2jg/s640/IMG_5011.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="488" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4jF2hYW1lXkZHzqrN_ob1fTgpEba79XkdZA9TPiJ8LiYJSkVUqN5cfw35nGzeDMDhUolvEKDio0gZMgjgBdrm6bhUNCQ5mxXP4nj6Glvn1rAR7TqOHPVqO7cvQ5BQYq_oTNhEchSWuUbEnoyO_D7su0tfxB9BZIR9tp0nvbx6RQKPhzdCD0vKugBM2jg/s320/IMG_5011.jpg" width="244" /></a></div><div><br /></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Mistletoe leggings by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://tidd.ly/473VpTv" rel="nofollow" target="_blank">Booty Sculpted</a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Every year at Christmas or Halloween, I feature their well-made leggings. Booty Sculpted offers tummy control leggings that fit to smooth out imperfections. FYI, they ship from Bulgaria so order accordingly. </span></span></p></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBVXB0iLgs_0We-8cBA0E0r6HgGmyLbxFXL-hmBxVwU30mx1i5-MCvXgWrq39Mfqq7pMsvvrr_dyytu_eHouIf7mBfWXWcl8hWYWjAxXOjpprFUpsA-89JsZTD4Vp_5sEQNN0gAIy3nWSq_Y3wCT-l1Keu0DNnw2jTyp2Nv__0reptsAp9t3rHXECBe98/s640/IMG_5034.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="489" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBVXB0iLgs_0We-8cBA0E0r6HgGmyLbxFXL-hmBxVwU30mx1i5-MCvXgWrq39Mfqq7pMsvvrr_dyytu_eHouIf7mBfWXWcl8hWYWjAxXOjpprFUpsA-89JsZTD4Vp_5sEQNN0gAIy3nWSq_Y3wCT-l1Keu0DNnw2jTyp2Nv__0reptsAp9t3rHXECBe98/s320/IMG_5034.jpg" width="245" /></a></div><br /><br /><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Thanksgiving Table Decor by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href=" https://tidd.ly/3QtTsdD" rel="nofollow" target="_blank">Rustic Wood Slices</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> (Bestseller on Etsy)</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Rustic Wood Slices says, "These wood slices are incredibly popular for holiday plate chargers, home decor, rustic gifts, and so much more! They will also last a lifetime when kept out of the weather. When you add these to your cart, you can choose between a set of 8, 10, or 12 wood rounds."</span></span></p><span style="font-size: large;"><br />If I entertained more, I would purchase these gorgeous plate holders. They also can be for other uses like plant holders.</span><div><br /><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdH_nlZ-BZ9bIVsjnvbF3-_ONjQP6HNYYnCFuhkWz0o_a1FEmiseTGDK0I4hEVbV9U5ABYiBmAoRzcB1spcadCSP0989NyYNdPKr7CHVvfelk_bXVdUL17vDdGpra1NdVFnnb560AGetEGCRt1D1J0mdquiVRcOY7evNIMy1xIzTM3iF3Y8XPuiE3-kus/s640/IMG_4996.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="459" data-original-width="640" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdH_nlZ-BZ9bIVsjnvbF3-_ONjQP6HNYYnCFuhkWz0o_a1FEmiseTGDK0I4hEVbV9U5ABYiBmAoRzcB1spcadCSP0989NyYNdPKr7CHVvfelk_bXVdUL17vDdGpra1NdVFnnb560AGetEGCRt1D1J0mdquiVRcOY7evNIMy1xIzTM3iF3Y8XPuiE3-kus/s320/IMG_4996.jpg" width="320" /></a></div><div><br /></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Cobalt Baru Sports Bra by<a href="https://tidd.ly/3Fu3xRo" rel="nofollow" target="_blank"> </a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://tidd.ly/3Fu3xRo" rel="nofollow" target="_blank">Lotus Tribe Clothing</a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">This fitness bra is comfy and gorgeous. It can emphasize an awesome upper back. Sizes range from extra small to extra large. They also have a line of bras, leggings, and more.</span></span></p><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL_UczS0-tE-q_7T-eAC26TS8pHI0PuWl6CrUjBe6R6AnxTqEq0U5V4bqoLptGOP0Jy29myR4H5tbaZ7bSt4bkLybake6ydWBUvpqevO3ZOOFOjohnUMqnLzZgVnImFpxbvnrTut8SVzkjHmm-d8kBzFG4hmOUwLA_5s3_x2VvLfHuisUyHUMBAa3M058/s640/IMG_5001.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="631" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL_UczS0-tE-q_7T-eAC26TS8pHI0PuWl6CrUjBe6R6AnxTqEq0U5V4bqoLptGOP0Jy29myR4H5tbaZ7bSt4bkLybake6ydWBUvpqevO3ZOOFOjohnUMqnLzZgVnImFpxbvnrTut8SVzkjHmm-d8kBzFG4hmOUwLA_5s3_x2VvLfHuisUyHUMBAa3M058/s320/IMG_5001.jpg" width="316" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Dyed Thread Necklace by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href=" https://tidd.ly/45H56pB" rel="nofollow" target="_blank">Marush Tejidos</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> (Etsy's Pick)</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Statement necklaces aren't subtle. You notice this jewelry when the piece enters the room. This statement necklace is made almost entirely of threads. A great gift for you or your partner. </span></span></p></div></div><div><span style="font-size: large;"><br /></span><div><br /><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQtnBUlyb4V8iCmzDGT-O9m7l0JSz1qTDHwdP_qnrM0F7-AhWgsq8K67y3yd-tfmv8iZYtpligdXsC5-ZhtRcxjjGPnNFWdDx2ZXL8LQTbSliS2zJHzlYzZV5V3eRu0Pm-rJi-LqbhsmLN9g4amZaAxx5FWj088YriGmryLKJON9VCejH3tHflsDTwEbw/s640/IMG_4997.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQtnBUlyb4V8iCmzDGT-O9m7l0JSz1qTDHwdP_qnrM0F7-AhWgsq8K67y3yd-tfmv8iZYtpligdXsC5-ZhtRcxjjGPnNFWdDx2ZXL8LQTbSliS2zJHzlYzZV5V3eRu0Pm-rJi-LqbhsmLN9g4amZaAxx5FWj088YriGmryLKJON9VCejH3tHflsDTwEbw/s320/IMG_4997.jpg" width="320" /></a></div><div><br /></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Winter Landscape Wall Art by</span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> <a href="https://tidd.ly/45FR0F5" rel="nofollow" target="_blank">HJM Art Gallery</a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">I loved this painting the minute I saw it. By the time I found it, the original had been sold. I had to settle for the print. This fine art print is a high-quality giclee reproduction of HJM Art Gallery's sold original acrylic painting "Forest of Dreams." It would make an excellent gift for any art lover on your list.</span></span></p></div><div><br /></div><div><br /></div><div> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlO_d-HxFKLcaBhIya30yeYTx7-L9dAr8kK02a2AIxYAjKDkh-qNSrHzNb5lJs55nnVS5vGHFff0GTPPmc1gEUghkykl-CYtkQn1gMFTarymavRIvwWA7FYIPEEMjRV3FDsGeAHDn_i8GE5zF0oJXcXT-3I9XzHoyMEEObzd9o6kanCFRbKml1JM1RaY/s640/IMG_4998.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="455" data-original-width="640" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlO_d-HxFKLcaBhIya30yeYTx7-L9dAr8kK02a2AIxYAjKDkh-qNSrHzNb5lJs55nnVS5vGHFff0GTPPmc1gEUghkykl-CYtkQn1gMFTarymavRIvwWA7FYIPEEMjRV3FDsGeAHDn_i8GE5zF0oJXcXT-3I9XzHoyMEEObzd9o6kanCFRbKml1JM1RaY/s320/IMG_4998.jpg" width="320" /></a></div><br /><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;">Christmas Pudding Dried Flower Wreath by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href=" https://tidd.ly/3FMr00t" rel="nofollow" target="_blank">The Letter Loft UK</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"> (Etsy's Pick). </span></span></div><div><span style="font-size: large;">Nothing welcomes Christmas more than a pretty wreath at your door or hanging over the fireplace. This unique Christmas Pudding wreath is constructed out of grasses, gypsophila, and limonium. It has real holly and artificial berries to add to the Christmas experience.</span></div><div><br /></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwVu67juWWY8SAo_m1-it856ywFZJrWfeTV0XBIMmg5QnUVsBkokVUHRPvqQf_9k-isWqyB0A-G4RnuovTs5Kx5hG60i3InXXdKoI7RdqkNk8orjmVwh75mRHdb-zM-2KuS5sg2gDGHJ0vNOdUciAVkXe3P2GeLct8niTeo1bU93BkpuY0fLYoRVEbMDA/s640/IMG_5002.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="525" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwVu67juWWY8SAo_m1-it856ywFZJrWfeTV0XBIMmg5QnUVsBkokVUHRPvqQf_9k-isWqyB0A-G4RnuovTs5Kx5hG60i3InXXdKoI7RdqkNk8orjmVwh75mRHdb-zM-2KuS5sg2gDGHJ0vNOdUciAVkXe3P2GeLct8niTeo1bU93BkpuY0fLYoRVEbMDA/s320/IMG_5002.jpg" width="263" /></a></div><div><br /></div><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Star Earrings by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.etsy.com/listing/860891818/earrings-star-earrings-brass-earrings?" rel="nofollow" target="_blank">Saharas Essentials</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> (Etsy's Pick)</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">These 18K gold plated Star earrings are perfect for your teen or anyone you think would love this look. The stars are a beautiful golden color and will shimmer in the light, and also very lightweight These earrings are sure to impress the receiver. </span></span></p></div></div><div><br /><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMgvZ5IzH0250ZpHBCeiXTWOSS83kFm43SA7WoTsaFwTqXpDBpfOL3VYzcvhXNXFEHcr4i8H6OLK3WksheAhcmPiiQR2fWAVvpLmGA_DxK8TZTrtcwmGBFgfshiQzFhnxzGzb8g5tMg2YdH7o6-YYBytksdz8IxHoN8vC4M62wEX_Snnf0RV6d_NH-vlQ/s640/IMG_4999.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="616" data-original-width="640" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMgvZ5IzH0250ZpHBCeiXTWOSS83kFm43SA7WoTsaFwTqXpDBpfOL3VYzcvhXNXFEHcr4i8H6OLK3WksheAhcmPiiQR2fWAVvpLmGA_DxK8TZTrtcwmGBFgfshiQzFhnxzGzb8g5tMg2YdH7o6-YYBytksdz8IxHoN8vC4M62wEX_Snnf0RV6d_NH-vlQ/s320/IMG_4999.jpg" width="320" /></a></div><br /><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Tribal Hooded Top by </span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.etsy.com/listing/662671825/festival-hood-top-raw-cotton-backless?" rel="nofollow" target="_blank">Nature Spirit Designs</a></span><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> (Etsy's Pick)</span></span></p><div><span style="color: #0e101a;"><span style="font-size: large;">You probably can see yourself or your loved one rocking this look at Coachella, Lalapolozza, or any music festival. Nature Spirit has this beautiful hood in many colors. Made out of cotton and one size fits all.</span></span></div><div><span style="color: #0e101a;"><br /></span></div><h3><span style="color: #0e101a;"><span style="font-size: large;">For Him</span></span></h3><div><span style="font-size: large;">I almost forgot about the man in your life. These items I love were not in the collage, so please check them out. Three of them made the Etsy's Picks List.</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;">1. Liquor Infused Toothpick by <a href="https://tidd.ly/4099o8f" rel="nofollow" target="_blank">Licker Pickers</a> (Bestseller)</span></div><div><span style="font-size: large;">2. The Squat Father Tee by<a href="https://www.awin1.com/cread.php?awinmid=6220&awinaffid=470875&clickref=Squat+father&ued=https%3A%2F%2Fwww.etsy.com%2Flisting%2F674902618%2Fthe-squat-father-mens-short-sleeve-gym%3F" rel="nofollow" target="_blank"> Blittzen</a> (Etsy's Picks)</span></div><div><span style="font-size: large;">3. Men's Adjustable Cord Bracelet by <a href="https://tidd.ly/3Fu4QzL" rel="nofollow" target="_blank">Forever My</a> (Etsy's Pick)</span></div><div><span style="font-size: large;">4. Men's Sage Green Sweatsuit by <a href="https://tidd.ly/45Ih9TG" rel="nofollow" target="_blank">Art Care Shop</a> (Etsy's Pick)</span></div></div></div><div style="text-align: center;"><span style="font-size: large;">
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</span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-32961692754205529072023-10-14T15:07:00.004-07:002023-10-14T17:45:29.860-07:00Hiit Exercises for Seniors at Home<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBDazIR868vvjB8BqmFau2LD7yiTb7ToEqCb7D_we2siNLI_pVk6Ia9WHmi1SHj-rx1ncLBeCdxUIOylaIruDIqGPAgZPDrxGGAzTSN441kHgW1qNKypgMoJT_s-x3W3pR0q0q6q5ww_8t1m9OWPVJEhRBbQzDSlFc5XTgvWDQGEawhfmvBJmNp9unSJg/s1200/Untitled-3.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBDazIR868vvjB8BqmFau2LD7yiTb7ToEqCb7D_we2siNLI_pVk6Ia9WHmi1SHj-rx1ncLBeCdxUIOylaIruDIqGPAgZPDrxGGAzTSN441kHgW1qNKypgMoJT_s-x3W3pR0q0q6q5ww_8t1m9OWPVJEhRBbQzDSlFc5XTgvWDQGEawhfmvBJmNp9unSJg/w426-h640/Untitled-3.png" width="426" /></a></div><p></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-family: inherit; font-size: large;">What is a HIIT workout? </span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">HIIT workouts involve short bursts of intense exercise followed by brief rest periods. This fitness plan can provide numerous benefits, including improved cardiovascular health, strength, and stamina. </span>High-Intensity Interval Training (HIIT) can be suitable for seniors as a home-based workout. </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Below, I designed a standing and sitting HIIT exercise plan, that many seniors can utilize. However, do the following before starting this program:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;"><br /></span></p><ul style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Before starting any new exercise program, especially one as intense as HIIT, consult with a healthcare professional or fitness professional first. They can help determine if HIIT is safe and appropriate for your specific health conditions and fitness level.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Start slow and progress gradually: You may not be able to perform HIIT at the same intensity as younger individuals. Begin with less intense exercises and shorter intervals, and gradually increase the intensity and duration over time as your fitness improves.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Listen to your body: Pay close attention to how your body responds to the workouts. If you experience pain, dizziness, shortness of breath, or any discomfort, stop the exercise and consult a professional.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Warm-up and cool-down: Always start with a proper warm-up and finish with a cool-down. These are essential for preventing injury and reducing the risk of muscle soreness.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Consider your current health: Some medical conditions, such as heart disease, joint problems, and high blood pressure, may require special attention when doing high-intensity exercise. Make sure your healthcare professional is aware of these conditions and provides guidance.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Monitor your rate of perceived exertion: On a scale between one and ten, with one being very light activity and ten means that you are out of breath, you want to be around 6-8 when doing a HIIT workout. If you are a beginner, you might want to stay around numbers five through seven.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Stay hydrated: Proper hydration is important, especially for older adults. Make sure to drink water before, during, and after your HIIT workouts.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: inherit; font-size: large;">Be consistent: Regularity is key to seeing improvements in fitness. Aim for a consistent workout schedule, but don't push yourself too hard too fast.</span></span></li></ul><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p><p></p><div class="separator" style="clear: both; text-align: center;">
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</script></div><h3 style="clear: both; text-align: center;"><span style="font-size: large;">HIIT Exercise Plan</span></h3><div style="text-align: center;"><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=w2hr5OjmETA&t=5s">Counter push-ups</a> or <a href="https://www.youtube.com/watch?v=b01muAD0_NI">Wall push-ups</a></span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><a href="https://www.youtube.com/shorts/-sW_o5DXHc8">Side elbow to hip exercise</a>*</span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=eUzOUvSZ16o">Resistance Band Archer Rows</a>*</span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=dDFOioj7eko"><span style="font-size: medium;">Chair squats</span></a></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/HIDtfpjyJ0A"><span style="font-size: medium;">Seated abs</span></a></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=ZlxKZmJGckQ"><span style="font-size: medium;">Chair jumping jacks</span></a></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=rwF8xhuvcBc">Tap backs</a>*</span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/Vr1-GXqcNQI"><span style="font-size: medium;">Standing opposite elbow to knee</span></a></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=GMqoX8bDfDU"><span style="font-size: medium;">Plank in the chair</span></a></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=WAHw3aimVgQ">Warm up exercises</a> <a href="https://www.youtube.com/watch?v=OG8hnJhsaks">Cool-down exercises</a></span></div><p style="text-align: left;">*When doing a right side and then the left side of an exercise, split the time up in half when performing the routine. For example, plan two is 40 seconds of work so, do one side for 20 seconds and then the other side for 20 seconds. </p><p style="text-align: center;"><span style="font-size: large;"><br /></span></p><p style="text-align: center;"><span style="font-size: large;">Plan One (Beginner) Warm up for five minutes. Perform each exercise for 30 seconds with 30 seconds rest. Do the complete program one or two times. Cool down when finished.</span></p><p style="text-align: center;"><span style="font-size: large;">Plan Two (Intermediate) Warm up for five minutes. Perform each exercise for 40 seconds with 20 seconds rest. Do the complete program two to three times. Cool down when finished.</span></p><p style="text-align: center;"><span style="font-size: large;">Plan Three (Advanced): Warm up for five minutes. Perform each exercise for 45 seconds with 15 seconds rest. Do the complete program two to three times. Cool down when finished.</span></p><p style="text-align: center;"><span style="font-size: large;"><br /></span></p><p style="text-align: center;"><span style="font-size: large;"><br /></span></p><p style="text-align: center;"><br /></p>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-34407870367211099432023-10-01T15:45:00.001-07:002023-10-01T15:45:41.378-07:00Healthy Bucket List<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://thebodyworkout.etsy.com/listing/1432356510" rel="nofollow" target="_blank"><img alt="healthy-bucket-list" border="0" data-original-height="3300" data-original-width="2550" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-g1RID36womdRZC38jx8ziPM9jf4p7AF_QBdXspC08pNp---cXF4pF9h0nvZy8hO05U-0RdQnrS2jirQzOeOfpjH0b4DzXvEkdduS-ZqbWget3JyCajIKvz0kPQ5XekIeO4jEt5o5x7uV5nGhmZxZ2IAfN7uEhFzUKhi4vw5aNbOnU2MgoC5o1cAjVtk/w494-h640/Bucket%20list%20image%202.png" title="fitness-bucket-list" width="494" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><br /><p></p><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;">What is on your health and fitness bucket list? Do you want to cycle through Italy, climb a mountain, or learn to downhill ski? Whatever is on your bucket list, why not?</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;">Download this healthy bucket list printable, laminate it, and hang it on your vision board, to keep you accountable. </span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://thebodyworkout.etsy.com/listing/1432356510" rel="nofollow" target="_blank"><img alt="healthy-bucket-list" border="0" data-original-height="2200" data-original-width="1700" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzyI1h1jiM2Qb33EX6HH1QTNXFXKh2jielks-uN54t8ov1lOKJrUVPN4CYDMFkpuO_dqio2KR8yxi3nDRGeo9y2JZ2cWNAIT98uoe3oMtwKWZfTQAVKyNI61b6JUQ3Uq51lJj1nefjL1pHjgYIUuafhS2aKxfxhF90a96AN_kVPycK7qFj5_VdTm9WYo0/w494-h640/HealthandFitnessbucketlistfill%20in.jpg" title="health-bucket-list" width="494" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><span style="font-size: large;">If you can't come up with any ideas, download the pre-filled list I compiled for you. If you like my Printables, check out my <a href="https://thebodyworkout.etsy.com" rel="nofollow" target="_blank">Etsy store</a> for exercise plans, trackers, and more.<br /></span><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"
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</script></span></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /> <p></p>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-73076640376117427702023-09-16T14:32:00.003-07:002023-09-17T14:45:47.887-07:00Halloween Theme Workout<p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKV40KejiK1UHDzg-NHcFpu0yemBaRt0LWFi5h-9GduQrZdjgVWoHpSj3eW3X5WDfDcJ9xuqFiFtfFP7Fe_qt_B_Vm3776_-rvtRz-CB1igSH_djqsW4v7jV-uE48osH3Vi9W2hPeYRfXwElhDonJ3gOuNWVKL7vvU2TooGtW-DMtfPU_-3nzGf7LXA08/s512/Hallloween%20image%202023.png" style="margin-left: auto; margin-right: auto;"><img alt="Halloween-theme-Workout" border="0" data-original-height="512" data-original-width="575" height="740" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKV40KejiK1UHDzg-NHcFpu0yemBaRt0LWFi5h-9GduQrZdjgVWoHpSj3eW3X5WDfDcJ9xuqFiFtfFP7Fe_qt_B_Vm3776_-rvtRz-CB1igSH_djqsW4v7jV-uE48osH3Vi9W2hPeYRfXwElhDonJ3gOuNWVKL7vvU2TooGtW-DMtfPU_-3nzGf7LXA08/w438-h640/Hallloween%20image%202023.png" title="Halloween-fitness" width="438" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">Get your free PDF<a href="https://acrobat.adobe.com/link/review?uri=urn:aaid:scds:US:a95ba1ed-15d1-3fa2-b969-92695f3e5869" rel="nofollow" target="_blank"> here</a> and purchase the below <br />Halloween printable on Etsy</span></td></tr></tbody></table><p><span style="font-size: large;">Hey, frugal friends, are you looking for an exercise plan to do the week of Halloween and Halloween day? Check out my Halloween-themed workout plan that will be hard but not spooky. The following videos correspond to the exercises in the fitness plan. You can make changes but try to get through two circuits for a spooktacular time. </span></p><p style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></p><h3 style="text-align: left;"><span style="font-size: large;">Halloween fitness music</span></h3><p><span style="font-size: large;">To make it extra special, play Halloween fitness music. I have links to several YouTube music videos you can use during the workout. </span></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/TspekWk5Oqo" width="320" youtube-src-id="TspekWk5Oqo"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/2Z25_h1LBtQ" width="320" youtube-src-id="2Z25_h1LBtQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="text-align: left;"><span style="font-size: large;">Halloween Theme Workout</span></h2><p style="text-align: left;"><span style="font-size: large;">Warm-up for five minutes, and do the following exercises for 40 seconds with 20 seconds rest between each exercise. You will need the following equipment: Exercise tube, mat, dumbbells</span></p><p style="text-align: left;"><span style="font-size: large;">H <a href="https://www.youtube.com/shorts/q3WeoBVLgig" target="_blank"> </a><a href="https://www.youtube.com/watch?v=fSaYfvSpAMI" rel="nofollow" target="_blank">High Plank</a></span></p><p style="text-align: left;"><span style="font-size: large;">A <a href="https://www.youtube.com/watch?v=mXRhpXwW-gs" rel="nofollow" target="_blank">Arnold Press</a></span></p><p style="text-align: left;"><span style="font-size: large;">L <a href="https://www.youtube.com/watch?v=3TM-vVWuLYE" rel="nofollow" target="_blank"> Lunge (front Lunge)</a></span></p><p style="text-align: left;"><span style="font-size: large;">L <a href="https://www.youtube.com/watch?v=hPAqhlWzfjM" rel="nofollow" target="_blank">Low Row</a></span></p><p style="text-align: left;"><span style="font-size: large;">O <a href="https://www.youtube.com/watch?v=FrFyUbxs1uQ" rel="nofollow" target="_blank">Oblique Crunches</a></span></p><p style="text-align: left;"><span style="font-size: large;">W <a href="https://www.youtube.com/watch?v=U2E0ZAnwCF0" rel="nofollow" target="_blank">Wide Grip Dumbbell Press</a> (on the floor)</span></p><p style="text-align: left;"><span style="font-size: large;">E <a href="https://www.youtube.com/watch?v=hqh91-tY7Ss" rel="nofollow" target="_blank">Elevated Squat</a> </span></p><p style="text-align: left;"><span style="font-size: large;">E <a href="https://www.youtube.com/shorts/Y3Mj5CsLcOQ" rel="nofollow" target="_blank">Elevated Bridge</a> ( use yoga block, step platform, or bench)</span></p><p style="text-align: left;"><span style="font-size: large;">N <a href="https://www.youtube.com/watch?v=6snSmwzOQOs" rel="nofollow" target="_blank">Neutral Grip Bicep Curl</a></span></p><p style="text-align: left;"><span style="font-size: large;">Rest one to two minutes and do circuit number two</span></p><p><span style="font-size: large;">H <a href="https://www.youtube.com/shorts/q3WeoBVLgig" target="_blank">Halo with Squat</a></span></p><p><span style="font-size: large;">A <a href="https://www.youtube.com/watch?v=UkDY-nnykhw" rel="nofollow" target="_blank">Archer Row Standing</a></span></p><p><span style="font-size: large;">L <a href="https://www.youtube.com/watch?v=LxwkTcyelYA&t=3s" rel="nofollow" target="_blank"> Lateral Raise with Plie Squat</a></span></p><p><span style="font-size: large;">L <a href="https://www.youtube.com/watch?v=V_96KgJbRqs" rel="nofollow" target="_blank">Lunge with Triceps Extension</a></span></p><p><span style="font-size: large;">O <a href="https://www.youtube.com/watch?v=FrFyUbxs1uQ" rel="nofollow" target="_blank">Oblique Crunches</a></span></p><p><span style="font-size: large;">W <a href="https://www.youtube.com/watch?v=t6KeIiQAOkA&t=3s" rel="nofollow" target="_blank">Wall Sit </a></span></p><p><span style="font-size: large;">E Elevated Push-up (<a href="https://www.youtube.com/watch?v=5MhQS8nU-HU" rel="nofollow" target="_blank">feet on floor</a>) (<a href="https://www.youtube.com/watch?v=VTE730D0VIk&t=7s" rel="nofollow" target="_blank">feet on step or bench</a>)</span></p><p><span style="font-size: large;">E <a href="https://www.youtube.com/shorts/guEw5lCCEw4" rel="nofollow" target="_blank">Elevated Plank with Hip Extension</a> ( step platform, bench or keep the feet on the floor)</span></p><p><span style="font-size: large;">N <a href="https://www.youtube.com/watch?v=6snSmwzOQOs" rel="nofollow" target="_blank">Neutral Grip Bicep Curl</a></span></p><p><span style="font-size: large;">You can repeat it from the beginning. The workout is about 45 minutes in length but if you just do it once it's a quick 25-minute workout, not counting the cool-down stretches. Stretch when you complete both cycles. </span></p><h4 style="text-align: left;"><span style="font-size: large;">October Fitness Challenge</span></h4><p><span style="font-size: large;">I have an October Fitness Challenge Motivation Printable in my Etsy shop. Download it and use it alongside this Halloween-themed workout plan. </span></p><div style="text-align: center;"><a href="https://thebodyworkout.etsy.com" rel="nofollow" target="_blank"><img alt="Halloween-workout-challenge" border="0" data-original-height="3300" data-original-width="2550" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9fAzcxIf5E9T6_7OrYlRujsR21crDr1CT13oZaCag1XzPkMd6I2sxHvFiYscbXgkeZb-AY6iEjv384m09ggKPeUqdSHTJmyr4XCGIFxWHCuA3s701ikmFSDprA1MUej2lVE9THCoZ-8kOMDqcc-YyjM_BfcT-_xL8hpEDm7e7KnF4eomJCs571Yh5jM/w309-h400/Halloween%20Challenge%20Image%20.png" title="October-fitness-challenge" width="309" /></a></div><br /><p><br /></p><p style="text-align: left;"><br /></p><p> </p>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-10783238323866948622023-08-31T09:20:00.003-07:002023-09-01T14:45:05.412-07:00Can You Lower Your Cholesterol By Increasing Your Fiber Intake?<p><span style="font-size: medium;"> </span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmAH9Xq_vF7cky4GV3eeWBkT-PX-2hXmv9iJb6EVQWA5agDaXd1TxsrDaCJrPdCJVZmiHr9Jn3T4lg06sck5LYQQHpJr4FeZDvpghhhX3P6aO3Oczn0zKsJsETf_2M5YkAKtjwLagfpk9XY7XHw4GJaJ7lrylMKDJpZgmj7f3xPEdfg07hjDN4iB8XIGI/s6584/36454284_l_normal_none.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4779" data-original-width="6584" height="464" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmAH9Xq_vF7cky4GV3eeWBkT-PX-2hXmv9iJb6EVQWA5agDaXd1TxsrDaCJrPdCJVZmiHr9Jn3T4lg06sck5LYQQHpJr4FeZDvpghhhX3P6aO3Oczn0zKsJsETf_2M5YkAKtjwLagfpk9XY7XHw4GJaJ7lrylMKDJpZgmj7f3xPEdfg07hjDN4iB8XIGI/w640-h464/36454284_l_normal_none.jpg" width="575" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">See my results below plus sample meal plans</td></tr></tbody></table><br /><div><span style="color: #0e101a;"><span style="font-size: large;">Yes, you can, but do this with the help of your doctor or a registered dietitian. I didn't get the okay from my doctor, but you should before making dietary changes.</span></span></div><div><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">In March, I went to the doctor to address another health issue I was dealing with. I needed my cholesterol medicine refilled and the pharmacy didn't refill it. I got frustrated and decided to see if I could lower my cholesterol by increasing my fiber intake. I had some old cholesterol pills left and decided to take one pill a week on Sundays.</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">By adhering to the nutrition guidelines of 25 grams of fiber a day for women, for men it is 30 grams a day, I figured that would help me lower my cholesterol. Twenty-five grams a day is not an easy task at first but it isn't very difficult once you get the hang of it. However, you must slowly introduce fiber to your diet or you may get stomach cramps and a lot of intestinal gas.</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">Start with breakfast or your first meal with your fiber journey. For example, oatmeal and an apple would be 6 grams of fiber. Raisin bran and an apple will be around 10 grams of fiber. Pears have more fiber than apples. Pears have 5-7 grams of fiber per serving, and apples have 3 grams of fiber. I would do this for two weeks before adding more fiber. *</span><strong style="margin-bottom: 0pt; margin-top: 0pt;">Be sure to wait two or three hours before taking any medication. Also, drink plenty of water 64 ounces of water to prevent stomach cramps.</strong></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><br /></strong></p><div class="separator" style="clear: both; text-align: center;"><a href=" https://amzn.to/469uyFd" rel="nofollow" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="640" data-original-width="566" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg00Q0khrCgrqghpzB5yfy1PBBRJbCGZ2UnO98Lcyy2hclggL_kvY6R07AQIW5t4E8tLtH1Fzta-djdFKyLcQQq8g1aLvGF3VlwYbgrJaeY6fY0TzTjSH0s9Gao1M0vo-OfpQbcGjQZ-bt-P0VrQLIqFV0BpX6IjVNqEZz0sv0iAWJj5FnTVLf82v7CVK0/s320/IMG_4491.jpg" width="283" /></a></div><br /><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">If you need help with your fiber intake, you can add a high-fiber bar or Metamucil. These fiber bars can add up to 5 grams to 15 grams of fiber per bar. My favorites are </span><a class="editor-rtfLink" href="https://www.blogger.com/blog/post/edit/5184878445229437619/1078323832386694862#" style="color: #4a6ee0; margin-bottom: 0pt; margin-top: 0pt;" target="_blank"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">Aloha bars</span></a><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">, </span><a class="editor-rtfLink" href="https://www.blogger.com/blog/post/edit/5184878445229437619/1078323832386694862#" style="color: #4a6ee0; margin-bottom: 0pt; margin-top: 0pt;" target="_blank"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">No Cow</span></a><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">, and</span><a class="editor-rtfLink" href="https://www.blogger.com/blog/post/edit/5184878445229437619/1078323832386694862#" style="color: #4a6ee0; margin-bottom: 0pt; margin-top: 0pt;" target="_blank"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"> NuGo D'lish bars</span></a><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;">. You have to experiment with a bar that suits your taste.</span></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><h3 style="text-align: left;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">High Fiber Sample Menu</span></h3><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Breakfast</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Raisin Bran 7 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Pear 6 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 13 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Lunch</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Southwest Salad with 1/4 cup black beans added 7 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 7 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Mid-afternoon snack</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Carrot sticks 1/2 cup 1.5 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">One tablespoon of <a href="https://amzn.to/44wu6iT" rel="nofollow" target="_blank">Metamucil </a>with 8 ounces of water 3 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 4.5</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Dinner</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Grilled Chicken breast</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">1 cup of broccoli 3 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">1/2 cup of white rice 1 gram</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total Cholesterol 28.5 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">High-Fiber Meal Two</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Breakfast</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Aloha bar 8 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Apple 3 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total = 11 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Lunch</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Peanut butter wheat bread sandwich with </span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">two tablespoons of peanut butter 4 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Small side salad 2 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total 6 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Mid-afternoon drink</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Metamucil 2 teaspoons with 16 ounces</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">of water 6 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Dinner</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Trout with veggies recipe 2 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">1/2 cup of brown rice 3.5 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total Cholesterol = 27.5</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><br /></strong></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><strong style="margin-bottom: 0pt; margin-top: 0pt;">High-Fiber Meal Three</strong></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Breakfast</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Oatmeal = 3 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Cup of raspberries = 8 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 11 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Lunch</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Cream of broccoli soup = 2 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Side Salad = 2 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 4 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Mid-afternoon snack</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;">Pear 7 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total grams = 7</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><strong style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Dinner</span></strong></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><a href="https://www.eatingwell.com/recipe/269786/easy-pea-spinach-carbonara/" rel="nofollow" target="_blank">Pea and Spinach Carbonara</a> = 8 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Water</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">Total Cholesterol = 30 grams</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><br /></p><h4 style="text-align: left;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;">My high-fiber diet results</span></h4><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="font-size: large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">I started in March. I went back to my doctor in June. He wasn't pleased that I was trying to control my cholesterol with my diet. He called for labs, and I had my blood drawn in the office that day. After waiting five days, his office called me and said to continue what I had been doing because everything looked okay. They told me that my total cholesterol was 172, the good cholesterol (HDL) was 76, the bad cholesterol (LDL) was 90.</span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">It's the lowest my cholesterol levels have been since 2016 before I started having high cholesterol problems. In 2019, when I was taking a 40 mg pill once a week, my cholesterol was as follows: Total Cholesterol 188, HDL 75, and LDL 99. </span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">I want to eliminate the once-a-week cholesterol pill and see if the high-fiber diet alone can control my cholesterol. I will give you an update in a couple of months.</span></p></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-16608975388703286772023-07-30T15:24:00.002-07:002023-08-30T15:15:35.035-07:00Does anyone offer step aerobics anymore?<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVuT4BkKfa-ZXmKmqy0UsNjEoVsUHktVh6YzyT8xRrPAVqHHsxqkSLJCYzygQDDpQbZ3tibmpSjZL_gRQ6iPyjA4NUL7vk5vML21BRl0OSN7n4RFbLYIMk_pmThJwRr97rCDFMKd41QuNOOtZ0_ESzraLZu8IJtHNGlV5M74_RTNJdYaaK5t3mCOp96s/s2508/114263359_m_normal_none.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1672" data-original-width="2508" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVuT4BkKfa-ZXmKmqy0UsNjEoVsUHktVh6YzyT8xRrPAVqHHsxqkSLJCYzygQDDpQbZ3tibmpSjZL_gRQ6iPyjA4NUL7vk5vML21BRl0OSN7n4RFbLYIMk_pmThJwRr97rCDFMKd41QuNOOtZ0_ESzraLZu8IJtHNGlV5M74_RTNJdYaaK5t3mCOp96s/w400-h266/114263359_m_normal_none.jpg" width="500" /></a></div><br /><div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Yes, step aerobics classes are still offered by many fitness centers, gyms, and dance studios. I teach a traditional step aerobics class on Wednesday nights in Chicago. While many fitness trends may come and go, step aerobics maintained a low profile and is gaining in popularity again. Below I will provide you with some locations around the country that offer step aerobics. If you know of any classes you like, I will add them to the list.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Step aerobics is an effective form of cardiovascular exercise. It combines rhythmic stepping patterns with upper-body movements to provide a full-body workout.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">To find step aerobics classes near you, you can try the following options:</span></span></p><ol style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: decimal; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Local fitness centers and gyms: Contact fitness facilities in your area to inquire about their class schedules and whether they offer step aerobics. Some larger chains may have dedicated step aerobics classes, while others may incorporate step workouts into their group fitness offerings.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: decimal; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Dance studios: Many dance studios offer fitness classes alongside their dance programs. Check with local studios to see if they offer step aerobics as part of their fitness curriculum.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: decimal; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Community centers: Community centers often offer a variety of fitness classes, including step aerobics. They may be more affordable or offer programs specifically designed for different age groups or fitness levels.</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: decimal; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Online platforms: If you prefer exercising from home or have difficulty finding in-person classes, there are numerous online platforms and fitness apps that provide step aerobics workouts. These platforms often offer pre-recorded or live-streamed classes led by instructors.</span></span></li></ol><div style="text-align: center;"><span style="color: #0e101a; font-size: large;"><span style="caret-color: rgb(14, 16, 26);"><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"
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</script></span></span></div><div><span style="color: #0e101a; font-size: large;"><span style="caret-color: rgb(14, 16, 26);"><br /></span></span></div><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Calories Burned From Step Aerobics</span></span></h3><div><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></span></div><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">The number of calories burned during step aerobics can vary depending on various factors such as your body weight, the intensity of the workout, the duration of the session, your individual fitness level, and last of not least, the height of the step. On average, a person weighing around 155 pounds (70 kg) can expect to burn approximately 260-350 calories during a 30-minute step aerobics session.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">For a more accurate estimation based on your specific weight, you can use the following general calorie expenditure per 30 minutes of step aerobics:</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><ul style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">125 pounds (57 kg): Approximately 210-280 calories</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">155 pounds (70 kg): Approximately 260-350 calories</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">185 pounds (84 kg): Approximately 310-415 calories</span></span></li><li style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; list-style-type: disc; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">215 pounds (98 kg): Approximately 360-480 calories</span></span></li></ul><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">It's important to note that these numbers are estimates, and individual results may vary. The best way to track your calorie burn during exercise is to use a heart rate monitor or fitness tracker that takes into account your personal data and heart rate.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;"><br /></span></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: large;">Online step aerobics classes</span></span></h3><p class="p1" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="color: black;"><a href="https://app.glofox.com/portal/#/branch/6391085dcabe8bed8f030ae6/classes-day-view?filters_classes=63aa57968cccec934e020f44&filters_trainers=63a46c8719ce82e90008dcf1&header=classes,courses,memberships " rel="nofollow" target="_blank">Get down stay down classes (in person Atlanta)</a> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="color: #dca10d; font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><span class="s1" style="color: black;"><a href="https://m.youtube.com/c/CDornerFitness/featured" rel="nofollow" target="_blank">CDorner Fitness (</a>YouTube)</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px;"><a href=" https://pocketsuite.io/book/candib" rel="nofollow" target="_blank">Xtreme Hip Hop With Candi B</a> (live Arlington Texas)</p><p class="p2" style="font-family: "Helvetica Neue"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 13px; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><a href="https://www.kroccenterchicago.com/krocfit/groupfit" rel="nofollow" target="_blank">Hip Hop Step</a> ( Chicago Live Class)<p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"></p></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-67203664034324741192023-03-23T12:36:00.003-07:002023-03-23T12:44:10.828-07:00Intermittent fasting schedule for night shift workers<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKr9tI9vtLfr6Zh_JU0ZqcpNOSyvztrNw-deqDdQmqhY9THSX8k12uUHTphmeTxfVyoZQU84g7YbRGkjPzOloWIJkk4lbVsqzxyt2gRXvGMgGFExdE_ZJb16-hfuqnym7EJgSNqI1-T42s3LMx3TfzMNdDiiFdq4FkPdcOImly0aAhCw51bDXQzrf/s2507/178185733_m_normal_none.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Intermittent-fasting-schedule-for-night-shift-workers" border="0" data-original-height="1673" data-original-width="2507" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKr9tI9vtLfr6Zh_JU0ZqcpNOSyvztrNw-deqDdQmqhY9THSX8k12uUHTphmeTxfVyoZQU84g7YbRGkjPzOloWIJkk4lbVsqzxyt2gRXvGMgGFExdE_ZJb16-hfuqnym7EJgSNqI1-T42s3LMx3TfzMNdDiiFdq4FkPdcOImly0aAhCw51bDXQzrf/w640-h428/178185733_m_normal_none.jpg" title="intermittent-fasting-schedule" width="575" /></a></div><h1 style="text-align: left;">What is the best intermittent fasting schedule for night shift workers?</h1><br /><span style="font-size: x-large;">Intermittent fasting (IF) can be a useful tool for night shift workers looking to improve their overall health and maintain a healthy weight. However, choosing the right IF schedule can be challenging.<br /><br />There is no one-size-fits-all answer to this question, as the best IF schedule for night shift workers will depend on their individual needs, preferences, and lifestyle. That being said, here are a few options to consider:<br /><br /></span><ul style="text-align: left;"><li><span style="font-size: x-large;">Time-restricted feeding (TRF): This is a popular form of IF that involves limiting your food intake to a specific window of time each day. For night shift workers, TRF could involve eating during the hours when they are awake and not eating during their sleep hours. For example, if someone works from 9 pm to 5 am, they could fast between 5 am and 7 pm, when they are probably sleeping. Typical fasting times for time-restricted feeding is 14-18 hours and 16 hours is the most popular fasting time.</span></li></ul><span style="font-size: x-large;"><br /></span><ul style="text-align: left;"><li><span style="font-size: x-large;">Alternate day fasting: This involves alternating between days of unrestricted eating and days of severe calorie restriction. For example, a night shift worker could fast every other day during their work week and eat normally on their days off. Alternating day fasting entails taking in no more than 500 calories every other day. One green smoothie under 300 calories and a salad with dressing that is 200 calories would be an excellent meal plan for an alternate fasting day. </span></li></ul><span style="font-size: x-large;"><br /></span><div><ul style="text-align: left;"><li><span style="font-size: x-large;">24-hour fasting: This involves not eating for 24 hours at a time. This would be best on a day that you would be very busy at work to take your mind off of food. It requires a lot of willpower and it should be implemented once or twice a week.</span></li></ul><span style="font-size: x-large;"><br />It's essential to note that fasting can be challenging, especially when adjusting to a new work schedule. Night shift workers should listen to their bodies and adjust their fasting schedules accordingly. They should also make sure to stay hydrated and fuel their bodies with nutrient-dense foods during their eating windows.</span></div><div><div style="text-align: center;"><span style="font-size: xx-large;"><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"
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</script></span></div><p></p><h3 style="text-align: left;"><span style="font-size: x-large;">Intermittent fasting aids</span></h3><div><span style="font-size: x-large;">If you are new to fasting and you want to use a guide to help you through your fasting journal, you can use an app or go traditional and use a journal. Below I review both methods.</span></div><br /><h4 style="text-align: left;"><span style="font-size: x-large;">Fastic app review</span></h4><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRusg4kJer-JsXe6JQ0KU0NchCtpMZpCte3aR3sOqyW4N3q5q32_WQ-H68Lj2585k_aGimec5T_tQEkGDf5Xtqr7Qu0EvK3023Xp0sABE2G1tV6Ngkd84hFCiQU_CSloTq92hoayENFAoPSSqw79T13nIfw0vzi341ws3PDcGp2AWzqwdXilXNK6bE/s500/Fastic-App-Review.webp" style="margin-left: 1em; margin-right: 1em;"><img alt="mastic-app-review" border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRusg4kJer-JsXe6JQ0KU0NchCtpMZpCte3aR3sOqyW4N3q5q32_WQ-H68Lj2585k_aGimec5T_tQEkGDf5Xtqr7Qu0EvK3023Xp0sABE2G1tV6Ngkd84hFCiQU_CSloTq92hoayENFAoPSSqw79T13nIfw0vzi341ws3PDcGp2AWzqwdXilXNK6bE/w320-h320/Fastic-App-Review.webp" title="intermittent-fasting-app" width="320" /></a></div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">To assist me with my daily intermittent fasting routine, I use the Fastic app on cellphone. It is the one intermittent fasting app I would recommend and some of my clients love it too. </span></div><div><span style="font-size: x-large;"><br /></span></div><div><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><a href="https://fastic.com" rel="nofollow" target="_blank">Fastic</a> is a mobile application designed to support individuals who are practicing intermittent fasting. The app offers a range of features that can help users track their fasts, monitor their progress, and stay motivated. Here are some key features of the Fastic app:</span></span></p><span style="font-size: x-large;"><ul style="text-align: left;"><li>Fasting Plans: The Fastic app offers a variety of fasting plans to choose from, including 12:12, 13:11, and 14:10 for beginners, 16:8, 17:7, and 18:6 for intermediate and advanced levels. The last levels are supposed to be used occasionally (20:4, 21:3, and 22:2). Users can select a plan based on their personal preferences and goals.</li></ul><ul style="text-align: left;"><li>Personalized Recommendations: Fastic offers personalized recommendations for users based on their fasting goals and progress. The app uses data such as weight, height, and age to provide customized fasting plans and advice.</li></ul><ul style="text-align: left;"><li>Meal and Water Tracking: The app allows users to log their meals and water intake to help them stay on track with their fasting goals.</li></ul><ul style="text-align: left;"><li>Community Support: Fastic offers a community feature that allows users to connect with other individuals practicing intermittent fasting. Users can share tips, motivation, and support with each other.</li></ul><ul style="text-align: left;"><li>Mindset Training: The app also offers mindset training, including guided meditations and visualization exercises to help users stay motivated and focused on their fasting goals.</li></ul><ul style="text-align: left;"><li>Health Tracking: Fastic integrates with Apple Health and Google Fit to provide users with a comprehensive view of their health data. This includes tracking metrics such as weight, BMI, and body fat percentage.</li></ul></span></div><div><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Overall, the Fastic app provides users with a range of tools and features to help them succeed with intermittent fasting. Whether you're just getting started with fasting or looking for additional support and guidance, the app can be a valuable resource.</span></span></p><p style="color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span style="color: #0e101a;">Look for it on <a href="https://play.google.com/store/apps/details?id=de.fastic.app&hl=en_US&gl=US&pli=1" rel="nofollow" target="_blank">Google Play</a> on your android phone and the <span style="caret-color: rgb(14, 16, 26);">App Store</span> on your iPhone. </span></span></span></p></div><div><br /></div><h4 style="text-align: left;"><span style="font-size: x-large;">Guide to intermittent fasting pdf</span></h4></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfjpNtGYIMnQ4gLYzU3PeCrms3w58MQyHUe8c-_P2C7v4iIoEkOMnGUFw6Db5S04mAJe46zxA-GBr-jrp2POyEkZ8QVi3e_5irP_Zv2YjoZzrC8grRVHwtibDBz4v-0qOG1nd2qxk06dPQngV6dUmOQzRmJe6oVXl12gvQa-0gtV_EfXRpTXFyaBD_/s828/Fasting.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Guide-to-intermittent-fasting-pdf" border="0" data-original-height="807" data-original-width="828" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfjpNtGYIMnQ4gLYzU3PeCrms3w58MQyHUe8c-_P2C7v4iIoEkOMnGUFw6Db5S04mAJe46zxA-GBr-jrp2POyEkZ8QVi3e_5irP_Zv2YjoZzrC8grRVHwtibDBz4v-0qOG1nd2qxk06dPQngV6dUmOQzRmJe6oVXl12gvQa-0gtV_EfXRpTXFyaBD_/w400-h390/Fasting.jpg" title="intermittent-fasting-pdf" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://tidd.ly/3lJNMiO" rel="nofollow" target="_blank"><br /></a></td></tr></tbody></table></div><div><span style="font-size: x-large;">If you want to document your intermittent fasting journey the old fashion way with pen and paper, I recommend the following journal sold on <a href="https://tidd.ly/3lJNMiO" rel="nofollow" target="_blank">Etsy</a>. </span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-37353114065742875732023-03-13T16:11:00.004-07:002024-03-04T16:47:09.954-08:00St. Patrick's Day Workout<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh1rKBLfcRr2szKx6myu88Z4d48vgzwJQQJjCnponGsZi5EFzRKjx00myZ7wEpzclhtJVh6mb1fbCvKWpdGy4XqfuSZQG2wVRi81pPzWh1_5NyABj05Ew_-6sQPul_JOqNdaPIKcKiwZDJ4jS-LkXkM6JFluyheFd4xJ7FIoXIblkbD1TjIduVp2X2/s3300/Patricks%20Day%20workout.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="st-patricks-day-workout-plan" border="0" data-original-height="3300" data-original-width="2550" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh1rKBLfcRr2szKx6myu88Z4d48vgzwJQQJjCnponGsZi5EFzRKjx00myZ7wEpzclhtJVh6mb1fbCvKWpdGy4XqfuSZQG2wVRi81pPzWh1_5NyABj05Ew_-6sQPul_JOqNdaPIKcKiwZDJ4jS-LkXkM6JFluyheFd4xJ7FIoXIblkbD1TjIduVp2X2/w494-h640/Patricks%20Day%20workout.jpg" title="st-patricks-day-workout" width="494" /></a></div><br /><span style="font-size: x-large;"><br /></span></div><p></p><span style="font-size: x-large;">If you want to celebrate St. Patty's day with a great workout instead of a glass of beer, try my St. Patrick's Day workout this week. </span><p></p><div><span style="font-size: x-large;">The letters of St. Patrick's Day represent different exercises and will give you a total body exercise plan. I have two levels you can try for beginners and more advanced exercisers.</span></div><div><br /></div><div style="text-align: center;"><span style="font-size: x-large;">Step ups 12 reps on each leg <a href="https://www.youtube.com/watch?v=7gGX4r4GYI0">Beginners</a> - <a href="https://www.youtube.com/watch?v=elhu-WC1qk4">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Tuck jumps 10-12 reps <a href="https://www.youtube.com/watch?v=mgBCOVR1hqw">Advanced</a> for beginners no jumping, perform a <a href="https://www.youtube.com/watch?v=-qRDhqAmmRg">knee tuck </a>in the chair</span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Plank 30 seconds to one minute <a href="https://www.youtube.com/watch?v=nzHv446Lc7Q">Beginners </a>- <a href="https://www.youtube.com/watch?v=yeKv5oX_6GY">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Ab crunch 30 seconds to one minute <a href="https://www.youtube.com/watch?v=Xyd_fa5zoEU&t=8s" rel="nofollow" target="_blank">Beginners</a> - Advanced add a weight behind your head</span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Tricep dips 10-20 reps <a href="https://www.youtube.com/watch?v=y4gHJ8OjxTg" rel="nofollow" target="_blank">Beginner</a> - <a href="https://www.youtube.com/watch?v=4-30mf0_mio" rel="nofollow" target="_blank">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Reverse crunch 30 seconds to one minute <a href="https://www.youtube.com/watch?v=wWBNHx-O3iY" rel="nofollow" target="_blank">Beginners</a> - <a href="https://www.youtube.com/watch?v=gAyTBB4lm3I" rel="nofollow" target="_blank">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Ice skaters 10-15 per leg<a href="https://www.youtube.com/watch?v=1LbgYYRCrBk" rel="nofollow" target="_blank"> Beginners</a> (don't jump) <a href="https://www.youtube.com/watch?v=1LbgYYRCrBk" rel="nofollow" target="_blank">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=lNdi7VEf2Ew" rel="nofollow" target="_blank">Chest Press</a> 12-20 reps the weight size will determine the intensity</span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Knee ups 30 seconds to one minute Beginners (don't jump) - <a href="https://www.youtube.com/watch?v=g7kiRD0BBIk" rel="nofollow" target="_blank">Advanced</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=0Mr-iQO-6Gw" rel="nofollow" target="_blank">Squats with bicep curls</a> 12-20 reps </span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=X0SkgTyAbOA" rel="nofollow" target="_blank">Deadlift with row</a> 12-15 reps</span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;">Ab rollout 12-15 <a href="https://www.youtube.com/watch?v=OJIWMlLa38Q" rel="nofollow" target="_blank">Advanced</a> with stability ball for<a href="https://www.youtube.com/watch?v=Hhx89kt9tIo" rel="nofollow" target="_blank"> beginners</a></span></div><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;"><a href="https://www.youtube.com/shorts/x3MSBl0qVws" rel="nofollow" target="_blank">Y incline raise</a> 12-15 reps</span></div><div style="text-align: center;"><span style="font-size: large;"><br /></span></div><div style="text-align: center;"><span style="font-size: large;">Do this once or as many rounds as you like, just remember to warm up and stretch at the end of this exercise plan. </span></div><div style="text-align: center;"><br /></div><div style="font-size: x-large; text-align: center;"><br /></div><div style="font-size: x-large; text-align: left;">St. Patrick's Day Workout Tank</div><div style="font-size: x-large; text-align: left;"><br /></div><div style="font-size: x-large; text-align: left;">Represent the luck of the Irish with this cute exercise <a href="https://tidd.ly/4064qYw" rel="nofollow" target="_blank">tank</a>. The link will take you to one shop, but you check out more options like shamrock leggings and etc. </div><div style="font-size: x-large; text-align: left;"><br /></div><div class="separator" style="clear: both; font-size: x-large; text-align: center;"><a href="https://tidd.ly/4064qYw" rel="nofollow" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="1588" data-original-width="1588" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDhAwMtOwr4Vs-1OzqW-Bdrn9scVvMUxPuH4sWokqXOGFyyOwJSEhJ0A7i1NLYrATWaFMJVon6UXGpA4GKd4bK3DxyXeGhHycaXlkRoLdcexQByBo3SvafO_xONlyLtCxr75kc6Bxbh-zEKjIwdKd6gF2PfiSQIc7SjJZ429IbiLR2Qq_s4qm19Xmq/s320/St%20Patrick's%20Tank.jpg" width="320" /></a></div><div><br /></div><div><br /></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com1tag:blogger.com,1999:blog-5184878445229437619.post-790205631476236602023-03-11T14:41:00.005-08:002023-03-16T11:42:38.202-07:00Fitness equipment at Dollar General<div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMqx7pnhz9cpxkVjCNtTLizFH2j0jt00dIAiFXl33divJoG7L_ygT3cCysYPihJeqs6MkSk0-qXHoXUrCZYEQeJcm4HvQ6oabEe6fCl1jE0WiX45vL501keruOmQp6x7BC9mQA-BUonau0SX0LKiilEGaEF5hJHG5F7GytL7dsoJGS3MvGwoRTgRzk/s4032/IMG_3724.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="fitness-equipment-at-dollar-general" border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMqx7pnhz9cpxkVjCNtTLizFH2j0jt00dIAiFXl33divJoG7L_ygT3cCysYPihJeqs6MkSk0-qXHoXUrCZYEQeJcm4HvQ6oabEe6fCl1jE0WiX45vL501keruOmQp6x7BC9mQA-BUonau0SX0LKiilEGaEF5hJHG5F7GytL7dsoJGS3MvGwoRTgRzk/w480-h640/IMG_3724.jpg" title="dollar-general-dumbbells" width="480" /></a></div><br /></div><div><h1 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">Dollar General dumbbells</span></h1><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">There is an entire section at DG devoted to affordable workout equipment. I recently purchased some three-pound dumbbells for a fitness class in a senior living facility in Chicago. </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">Three of their three-pound weights went missing, and because it is an affordable housing building, the administration didn't have money in the budget to purchase new weights. I was at Dollar General and saw that they had some inexpensive dumbbells. </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">Dollar General sells three, five, and eight-pound dumbbells. They also sell Kettlebells up to 15 pounds. I might be looking at their kettlebells for my summertime outdoor Boot Camp class. </span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span style="font-size: x-large;"><br /><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Dollar General exercise bands</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">Dollar General sells yoga mats, exercise bands, sports wraps, and more. You can check out their selection </span><a class="editor-rtfLink" href="https://www.blogger.com/blog/post/edit/5184878445229437619/79020563147623660#" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #4a6ee0; margin-bottom: 0pt; margin-top: 0pt;" target="_blank"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;">online</span></a><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"> or at the store. I found some Dollar Generals may offer different fitness equipment, so check out more than one store.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">Dollar General Giveaway</span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;">Because I'm a DG lover not only for fitness equipment, I'm always on the lookout for healthy food buys, The Frugal Exercise is giving away a 20 Dollar General gift card. Enter below, and good luck to all that enter.</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: x-large; margin-bottom: 0pt; margin-top: 0pt;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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<script src="https://widget-prime.rafflecopter.com/launch.js"></script></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com60tag:blogger.com,1999:blog-5184878445229437619.post-56417363197843988642023-02-12T16:15:00.001-08:002023-02-12T16:15:34.227-08:00Glute Building Workout Plan Pdf <p> <gwmw style="display: none;"></gwmw><gwmw style="display: none;"></gwmw><gwmw style="display: none;"></gwmw></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1V8b2GJbtA4gHH_WFD6jcH3aCCjPdgqdcG5E65j_e0mtssAvDVa97BXfD0dT6XwyK6vJ0HRTY5SQuRf5WPfr8Qxnw_XbeIgFqC6b2vx29Tykiy_hmUHBk2jvnwXrSWBIGA8kUVCe4XXEmmDJv85SxXTzzo0Yc9OYJM2yaXpx7jlLjzrH9_useNLi3/s2507/97902401_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Glute-Building-Workout-Plan-Pdf" border="0" data-original-height="1673" data-original-width="2507" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1V8b2GJbtA4gHH_WFD6jcH3aCCjPdgqdcG5E65j_e0mtssAvDVa97BXfD0dT6XwyK6vJ0HRTY5SQuRf5WPfr8Qxnw_XbeIgFqC6b2vx29Tykiy_hmUHBk2jvnwXrSWBIGA8kUVCe4XXEmmDJv85SxXTzzo0Yc9OYJM2yaXpx7jlLjzrH9_useNLi3/w640-h428/97902401_m.jpg" title="Glute-Workout-YouTube-Videos" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Are you looking to build your glutes the natural way? Do you want better and bigger glutes, but don't want to look like an Instagram influencer with an over-the-top derriere? Please read below on about this glute-building workout plan.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">For your gluteus maximus to grow, you must perform a heavy lifting program. You will not achieve your dream derriere by only walking on a stair climber. Yesterday, I heard a young lady just today talking to her friend about doing the stair mill machine to get a larger derriere. I wanted to tell her to get off the machine and start lifting weights.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">A good glute-building workout plan generally includes exercises such as squats, deadlifts, lunges, hip thrusts, and glute bridges. It is important to gradually increase the weight or repetitions to keep building strength and muscle mass. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Also, equally important when building muscle mass is to incorporate different workouts to target various areas of the glutes. In addition, having a balanced diet and enough rest and recovery is crucial for optimal outcomes.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">It's recommended to consult with a certified personal trainer or fitness professional to create a customized workout plan based on individual fitness levels and goals. For example, if you raise your heels off the floor when squatting, a trainer would help you to increase the flexibility in your calf muscle area. This may be the reason why you lift your heels. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-size: x-large;"><script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"
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</script></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><h1 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Glute Building Workout Plan Pdf </span></span></h1><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Below is a basic plan you can follow if you are looking for hypertrophy or growth in your gluteal muscles. Program number one would require you to work out at the gym unless you have a mini gym at home. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">The second workout is for people who do not have weights at home but have resistance bands. Those with a gym membership, could do exercise one at the beginning of the week and do workout two at the end of the week to challenge their muscles. </span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Gym Plan</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">1. Barbell squats: 3 sets of 8-10 reps</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">2. Deadlifts: 3 sets of 8-10 reps</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">3. Bulgarian split squats: 3 sets of 12 reps per leg</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">4. Hip thrusts: 3 sets of 12 reps</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">5. Cable kickbacks: 3 sets of 12 reps per leg</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Home or Gym Plan</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">1. Resistance band squats 3 sets of 12 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">2. Resistance band side step outs 3 sets of 20 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">3. Resistance band kickback 3 sets 15 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">4. Lateral lunges 3 sets of 15 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">5. Resistance band deadlifts 3 sets of 12 reps </span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">6. Squat jumps 4 sets of 15 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">7. Supermans 4 sets of 12 reps</span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Remember to use weights that challenge you, but still allow you to maintain good form, and rest for 1-2 minutes between sets. Don’t exercise your glutes back to back, that means skip a day or two between leg days. Also, don't forget to warm up properly before starting your exercise routine and cool down and stretch afterward.</span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><a href="https://acrobat.adobe.com/link/track?uri=urn:aaid:scds:US:114c9adf-1edb-3e5d-84d8-4cb528434445" rel="nofollow" target="_blank">Glute Building Workout Plan Pdf One</a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><a href="https://acrobat.adobe.com/link/track?uri=urn:aaid:scds:US:16e8bdb5-34da-3eb9-8f9b-f6218b70cc0f" rel="nofollow" target="_blank">Glute Building Workout Plan Pdf Two</a></span></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><br /></p><h3 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt; text-align: left;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Glute Workout YouTube Videos</span></span></h3><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;"><br /></span></p><p style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #0e101a; margin-bottom: 0pt; margin-top: 0pt;"><span data-preserver-spaces="true" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: x-large;">Check out these videos and work along with the trainer if you don’t want the pdf. I recommend the following videos below. Remember to make sure you skip a day between leg days because resting will help with the growth of your muscles. </span></span></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Lcb9ItIvkt8" width="320" youtube-src-id="Lcb9ItIvkt8"></iframe></div><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PLSVz456neY" width="320" youtube-src-id="PLSVz456neY"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/22LhEGW4Hf0" width="320" youtube-src-id="22LhEGW4Hf0"></iframe></div><br /><p><br /></p><p><br /></p>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-4282471755674107632023-02-03T14:13:00.008-08:002023-02-05T09:45:46.871-08:00Can women over 50 do high intensity interval training? <div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhQHEIu9r9NYrJsl0hM9A0gVm8sYsd_IxSl4iK5-XY_OUiVNWLiHMSU1D025RYeEDqzfx3F1fO1SU_5SvZr_aiXXaZcX1KsH-JEY-PXiOOk56FgDPVzZOykCGLwgzIDvcc2yRng07Nl8AbBK6oMkbFReXGQplWYb0I2QzvfCe661UnPBx_qJoCXIO/s2507/135930915_m.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="can-women-over-50-do-high-intensity-interval-training?" border="0" data-original-height="1673" data-original-width="2507" height="429" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhQHEIu9r9NYrJsl0hM9A0gVm8sYsd_IxSl4iK5-XY_OUiVNWLiHMSU1D025RYeEDqzfx3F1fO1SU_5SvZr_aiXXaZcX1KsH-JEY-PXiOOk56FgDPVzZOykCGLwgzIDvcc2yRng07Nl8AbBK6oMkbFReXGQplWYb0I2QzvfCe661UnPBx_qJoCXIO/w640-h429/135930915_m.jpg" title="senior-hiit-workouts" width="575" /></a></div><span><div style="font-size: xx-large;"><span style="font-size: x-large;"><br /></span></div><span style="font-size: x-large;">Yes. Women over 50 and beyond can do high-intensity interval training (HIIT). However, they must consult their doctor before starting any new fitness workout, especially if they have any pre-existing health conditions. Additionally, they should start with a lower intensity and gradually increase the workload over time to prevent injury</span></span></div><div style="text-align: center;"><div>
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</div><h3 style="text-align: left;"><span style="font-size: x-large;"><span>High-intensity interval training workouts </span><span>for seniors</span></span></h3><div><div><span style="font-size: x-large;">For people over 50 who are wary of attempting this exercise program, I can help you put together a safe and effective plan.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">You may be new to the personal training field, and you are uncomfortable exercising with a senior client. I have examples of HIIT workouts you can try out with your clients.</span></div></div><div style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></div><h4 style="text-align: left;"><span style="font-size: x-large;">HIIT workouts for seniors</span></h4><div><span style="font-size: x-large;">Before doing your first workout, watch each video to be sure you have the proper form and equipment. Warm up and then stretch after finishing your session.</span></div><div><span style="font-size: x-large;"><br /><div style="text-align: center;"><b>HIIT workout for seniors with knee pain</b></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=w2hr5OjmETA">Push-ups on kitchen counter</a> 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/hCqFVXnO2cA">Opposite elbow to knee</a> 45-60 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=hWJDevOHI8Y">Russian twist in the chair</a> 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=S-sUIw-ZoyM">*Standing leg raises</a> 30 seconds on each leg</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=GMqoX8bDfDU">Plank on a chair</a> for 20-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=3zewjQyuqpk">Back row and fly</a> 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=03qmWg4Qk5g">Gluteal toe taps </a>30-45 seconds for each leg</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=pD8R3oYSJ3s">No jump, jumping jacks</a> 30-60 seconds</div><div style="text-align: center;">Repeat two to three times</div><div style="text-align: center;">Finish with a <a href="https://www.youtube.com/watch?v=2L2lnxIcNmo&t=143s">five to ten-minute stretch</a></div><div style="text-align: center;">*You can hold on to a chair or wall</div><div style="text-align: center;">__________</div><div style="text-align: center;"><b>HIIT workout for seniors with back pain</b></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=E0f5IcJ2cGc">Chair or bed squats</a> 30-45 seconds</div><div style="text-align: center;">Push-ups <a href="https://www.youtube.com/watch?v=SVfWdQTyEMs">modified</a> or <a href="https://www.youtube.com/watch?v=IODxDxX7oi4">full </a>30-60 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=X_oNQX4srHc">Step-ups</a> 30-45 seconds for each leg</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=GMqoX8bDfDU">Plank on a chair</a> or floor for 20-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/rpkDm0v56V8">Squat lunge</a> with row 30-45 seconds for each leg</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=pD8R3oYSJ3s">No jump, jumping jacks</a> 30-60 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=Skxum7EtU5Y">Bird dog</a> 45 seconds</div><div style="text-align: center;">Repeat two to three times</div><div style="text-align: center;">Finish with a <a href="https://www.youtube.com/watch?v=2L2lnxIcNmo&t=143s">five to ten-minute stretch</a></div><div style="text-align: center;">__________</div><div style="text-align: center;"><b>HIIT workout for seniors with shoulder pain*</b></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=zkkdxS2KryU" rel="nofollow" target="_blank">Chest presses</a> with a ball 30-60 seconds</div><div style="text-align: center;">Jumping jacks high-impact or n<a href="https://www.youtube.com/watch?v=pD8R3oYSJ3s">o jump, jumping jacks</a></div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=n5cSgOvk53U&t=50s" rel="nofollow" target="_blank">V-ups</a> modified or full 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=DUbAhVe0e8Q" rel="nofollow" target="_blank">Skaters lunge</a> 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=9TOlWwzyjYw" rel="nofollow" target="_blank">Low row</a> with resistance band 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=U4s4mEQ5VqU&t=48s" rel="nofollow" target="_blank">Squat jumps</a> 30-60 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/shorts/HvO7kQYsE8g" rel="nofollow" target="_blank">Flutter kicks</a> with modifications 30-45 seconds</div><div style="text-align: center;"><a href="https://www.youtube.com/watch?v=m5XCpmUE1wk" rel="nofollow" target="_blank">Back extensions</a> on the floor 30-45 seconds</div><div style="text-align: center;"><div>Repeat two to three times</div><div>Finish with a <a href="https://www.youtube.com/watch?v=2L2lnxIcNmo&t=143s">five to ten-minute stretch</a></div><div>*For seniors with no lower body joint issues. </div></div></span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-12148162547829489102023-01-22T13:18:00.018-08:002023-02-05T09:46:38.002-08:00Valentine's Themed Workout<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhbutdZHqcMpuIHVDxQW2R7UMbvde0qIvNAR8NXzfEPD5tO9btmtcYPbEMYt16nSRelL9NVZb--B_kyOiGPkF57gFj3hoxKm-xCprTMsaYlAdGo8ouVtcPOjJDFQ0jBuhVgdX2pNbnJP9zKmQ6UaPCbztREwUohI-SLrWFS_0TUtsPFEBdGUek95I/s2200/Valentines%20Day%20Workout%20Final%20Image.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Valentines-themed-workout" border="0" data-original-height="2200" data-original-width="1700" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhbutdZHqcMpuIHVDxQW2R7UMbvde0qIvNAR8NXzfEPD5tO9btmtcYPbEMYt16nSRelL9NVZb--B_kyOiGPkF57gFj3hoxKm-xCprTMsaYlAdGo8ouVtcPOjJDFQ0jBuhVgdX2pNbnJP9zKmQ6UaPCbztREwUohI-SLrWFS_0TUtsPFEBdGUek95I/w494-h640/Valentines%20Day%20Workout%20Final%20Image.jpg" title="Valentines-day-workout" width="494" /></a></div><br /> </div><span style="font-size: x-large;"><span>J</span><span>anuary is almost over, and you haven't started your exercise routine. February is Heart Month and would be a great time to get started before Valentine's Day. </span></span><div><span style="font-size: x-large;"><br /></span></div><h3 style="text-align: left;"><span style="font-size: x-large;">Valentine's Themed Workout</span></h3><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">If you are working in the gym or have a group of friends and you exercise together, make it memorable and offer this workout above. You can also give out healthy chocolate treats at the end of this grueling exercise program. Make sure everyone wears something red to get into the program's theme.</span></div><div><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span style="font-size: x-large;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></div><h3 style="text-align: left;"><span style="font-size: x-large;">How to do the Valentine's Day Workout </span></h3><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">Every exercise begins with the letter that reads 'Valentine's Day". The circuit is 12-15 reps per exercise. Do two or three sets (times). Perform a warm-up for three to five minutes in the beginning and stretch at the end of the session. Beginners and advanced exercisers can do the program together. Below I added a video to demonstrate each exercise with modifications. </span></div><div><span style="font-size: x-large;"><br /></span></div><h4 style="text-align: left;"><span style="font-size: x-large;">Valentine's exercises</span></h4><div><span style="font-size: x-large;">Watch each video below to learn how to execute each exercise properly.</span></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=n5cSgOvk53U&t=2s" rel="nofollow" target="_blank"><span style="font-size: x-large;">V-ups for beginners</span></a></div><div><a href="https://www.youtube.com/watch?v=CRCprXsWSI4" rel="nofollow" target="_blank"><span style="font-size: x-large;">V-ups</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=6-mqM2wxWM8" rel="nofollow" target="_blank">Archer push-ups on the wall</a> or <a href="https://www.youtube.com/watch?v=RWkKwb2d1E4" rel="nofollow" target="_blank">Archer wall two</a></span></div><div><a href="https://www.youtube.com/watch?v=ZLWko5aP1FM&t=67s" rel="nofollow" target="_blank"><span style="font-size: x-large;">Archer push-up</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=gwWv7aPcD88" rel="nofollow" target="_blank"><span style="font-size: x-large;">Lateral lunge</span></a></div><div><a href="https://www.youtube.com/watch?v=2O0MCU_4STY" rel="nofollow" target="_blank"><span style="font-size: x-large;">Lateral lunge with weights</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=eSSloIyhHUw" rel="nofollow" target="_blank">Elevated glute bridge</a> for beginners (use a yoga block)</span></div><div><span style="font-size: x-large;">Elevated glute bridge (above video)</span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=LUAVdYD6ovs" rel="nofollow" target="_blank">Neck Presses</a></span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/shorts/PkGesjlH7RQ" rel="nofollow" target="_blank">Triceps Press </a>or <a href="https://www.youtube.com/watch?v=ZO81bExngMI" rel="nofollow" target="_blank">Tricep Kickbacks</a></span></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=jXJGjjrti78" rel="nofollow" target="_blank"><span style="font-size: x-large;">Inchworm for beginners</span></a></div><div><a href="https://www.youtube.com/watch?v=H_YsTBL4Q-Q" rel="nofollow" target="_blank"><span style="font-size: x-large;">Inchworm</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=sTGubtaVFts" rel="nofollow" target="_blank"><span style="font-size: x-large;">Narrow squats with hammer curl</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=QZluAPzqQXs&t=7s" rel="nofollow" target="_blank"><span style="font-size: x-large;">Elevated plank for beginners</span></a></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=Oo2PtHxlQxk" rel="nofollow" target="_blank">Elevated plank one</a> - <a href="https://www.youtube.com/results?search_query=Elevated+plank" rel="nofollow" target="_blank">Elevated plank two</a></span></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=HzZoTY_IJqA" rel="nofollow" target="_blank"><span style="font-size: x-large;">Shoulder press palms facing the body</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;"><a href="https://www.youtube.com/watch?v=LTsoiLj9Bto&t=5s" rel="nofollow" target="_blank">Deadlift</a> or<a href="https://www.youtube.com/watch?v=X0SkgTyAbOA" rel="nofollow" target="_blank"> Deadlift with row</a></span></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=DQarrhZW0Wc" rel="nofollow" target="_blank"><span style="font-size: x-large;">Archer row</span></a></div><div><span style="font-size: x-large;"><br /></span></div><div><a href="https://www.youtube.com/watch?v=XMzI2H7jR4M" rel="nofollow" target="_blank"><span style="font-size: x-large;">Y Stretch</span></a></div><div><span style="font-size: x-large;"><br /></span></div><h4 style="text-align: left;"><span style="font-size: x-large;">Valentine's Day Workout PDF</span></h4><div><span style="font-size: x-large;">You can copy the above workout and print it out, however; if you would like a better image, go to this link and download it for free. <a href="https://acrobat.adobe.com/link/review?uri=urn:aaid:scds:US:b33003b9-3ca7-32cd-adfd-a69c5d8fba06" rel="nofollow" target="_blank">Valentine's Day Workout</a></span></div><div><br /></div><div style="text-align: center;"> </div>
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<span></span></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com2tag:blogger.com,1999:blog-5184878445229437619.post-57399668477824255302023-01-17T13:03:00.007-08:002023-10-12T12:45:18.193-07:00Weight Training For Women Over 40<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSFA6l8yvFkOOBQeRDL8nJLNVB9z8vkEoJbUWvBqYAcCAWVFFCNFnCgi8g766gNYPGXKp6PA0D04bkSx49oIucFbZUPRq8ah-8DdIlR_-zKoL4zN9DQW8zU87E6HHmUJjH6DGWFCAiagMAxxvS5j9bVnMXkFxXO4jqmzPrVkSaxYPDblAOEtgfp6t7/s1350/older%20woman%20exercising.jpeg" style="margin-left: auto; margin-right: auto;"><img alt="Weight-Training-For-Women-Over-40" border="0" data-original-height="1350" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSFA6l8yvFkOOBQeRDL8nJLNVB9z8vkEoJbUWvBqYAcCAWVFFCNFnCgi8g766gNYPGXKp6PA0D04bkSx49oIucFbZUPRq8ah-8DdIlR_-zKoL4zN9DQW8zU87E6HHmUJjH6DGWFCAiagMAxxvS5j9bVnMXkFxXO4jqmzPrVkSaxYPDblAOEtgfp6t7/w512-h640/older%20woman%20exercising.jpeg" title="Strength-training-for-women-over-40" width="512" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;">Check out the weight Training PDF below</span></td></tr></tbody></table><br /><span style="font-size: large;"><br /></span><div><span style="font-size: x-large;">Weight training is an important part of a healthy routine for women of all ages, including those over forty and beyond. It can help improve bone density, increase muscle mass, and boost metabolism, which can lead to weight loss and improve overall health and appearance.<br /><br />One of the key benefits of weight training for women over forty is the improvement of bone density. As we age, our bones begin to lose density, making them more fragile and susceptible to fractures. </span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">Weight-bearing exercises, such as weight training, can help slow this process and even increase bone density. This is particularly important for women, who are at a higher risk of developing osteoporosis.<br /><div style="text-align: center;"><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></div>Another benefit of weight training for women over forty is the increase in muscle mass. As we age, our muscle mass naturally decreases, which can lead to a decrease in strength and an increase in fat. </span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">Weight training can help counter these effects by building and maintaining muscle mass. This not only improves your strength and function but also helps to boost metabolism, leading to weight loss.<br /><br />Weight training can also improve cardiovascular health, decrease the risk of injury from falling, improve your balance and coordination, improve posture, and even improve your mood, and reduce stress and anxiety levels. <br /><br />It’s very vital for women over forty to consult with a doctor before starting a weight training program, to ensure that they are healthy enough for this type of exercise. And also, a trained professional such as a personal trainer will be able to help them create a program that is tailored to their individual needs.<br /><br /></span><div><span style="font-size: x-large;">The most important thing for women over forty to remember when starting a weight training program is to start out slowly and gradually increase the intensity and weight as they become stronger. It's also important to focus on proper form and technique, as this can help prevent injuries.<br /><br />In summary, weight training is an important part of a healthy fitness routine for women of all ages, including those over forty. It can help improve bone density, increase muscle mass, and boost metabolism, which can lead to weight loss and improved overall health. </span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">Consult with a doctor and a professional trainer before starting a program, start slow and focus on proper form to get the most out of your weight training routine.</span></div><span style="font-size: x-large;"><br /></span><h3 style="text-align: left;"><span style="font-size: x-large;">Weight Training For Women Pdf</span></h3><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">If you want to start your weight training journey, look no further. I have a program you can use, and all you need are some ankle weights or dumbbells. My weight training for women over 40 program is an instant download upon purchase. Please click the picture below, it will take you to my Etsy shop. </span></div><div><span style="font-size: x-large;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://tidd.ly/3HbLzoh" rel="nofollow" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img border="0" data-original-height="6410" data-original-width="10668" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcHv_FG30hHTyD8YezkaNOLRE9vDnedxoV0ioqqefIC-GKW-bXH0N8zdHxSH_0sTrzgclOQyWVBpvt2dB7WfNALC3vp4CN5MFg1RXCAWZiiJC1KY1FIhKDLEAFTWtmXoAy5H8JUmGhkDSe9RwrUyoMaAXb0hyyxmKjg6OP7g7uUKDInyEjIhG1nkuI/w400-h240/Fit%20Over%20Fifty.png" width="400" /></a></div><br /><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"><br /></span></div><div><div><span style="font-size: large;"><br /></span></div><div><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-26719009348908981422023-01-12T12:25:00.005-08:002023-02-05T09:51:06.084-08:00Booty Building Treadmill Workout<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-5eOpiAnYbKo/U2WQMSw8T5I/AAAAAAAAC70/mfzzSbQK2MU/s1600/0001bM.jpeg" style="margin-left: 1em; margin-right: 1em; text-align: left;"><img alt="booty-building-treadmill-workout" border="0" height="494" src="https://4.bp.blogspot.com/-5eOpiAnYbKo/U2WQMSw8T5I/AAAAAAAAC70/mfzzSbQK2MU/w640-h494/0001bM.jpeg" title="treadmillpdf" width="640" /></a></div>
<div style="text-align: left;"><span style="font-size: x-large;">This is the 3rd level of the treadmill workout based on the Brazilian Butt Lift treadmill workout. I work out at this level, even though I can walk at 3.7mph to 4.0mph at a 5%-6% grade. When I first tried this program, I tried walking at 3.8 mph; and I couldn't keep up. The speed I could handle was 3.5 mph. </span></div><div style="text-align: left;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: left;"><span style="font-size: x-large;">I first wrote this article in 2014, and things have changed. In the last few years, due to my knee arthritis, I usually walk at a slower pace, about 3.0 and 3.2 mph. Even though I walk a little slower, I still get the booty-uplifting benefits. </span></div><div style="text-align: left;"><span style="font-size: x-large;"><br /></span></div><h1 style="text-align: left;"><span style="font-size: x-large;">Booty Building Treadmill Workout</span></h1><span style="font-size: x-large;">Can you build or lift your booty by walking on an incline on the treadmill? Yes, it can. A great benefit of an incline treadmill workout is that it helps to tone and lift your gluteal muscles. Walking on a hill or treadmill incline challenges your derriere muscles more than walking on flat surfaces.</span><div><span style="font-size: x-large;"><br /></span><div><span style="font-size: x-large;">Are you going on vacation, and will you be hiking in a hilly area? If you are worried that you won't be able to climb hills, this is a program to help you aid you in this effort. Do this workout at least twice a week, but; space out your exercise days to give your hamstrings and gluteus some rest. <br />
</span><h3 style="text-align: left;"><span style="font-size: x-large;"><br /></span></h3><h3 style="text-align: left;"><span style="font-size: x-large;">Treadmill pdf</span></h3></div><span style="font-size: x-large;">Feel free to copy the above pdf for your fitness workout, but I offer a paid version. I have two workout plans. Look below to see what's included in this package:</span></div><div><span style="font-size: x-large;"><br />Two workout plans<br />Stretching chart<br />How to do the treadmill exercise plan</span></div><div><span style="font-size: x-large;">Before and after measurement chart</span></div><div><span style="font-size: x-large;"><br /></span></div><div><span style="font-size: x-large;">You can purchase it in my Etsy shop. You download the program after buying it in my shop. Check out the program by clicking on the picture below.</span></div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://tidd.ly/3QJo0Xe" rel="nofollow" target="_blank"><img alt="treadmillpdf" border="0" data-original-height="1600" data-original-width="2000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaTQW4kVX4mqxsAd6DazZ3kTcBxs590Q07S8srCaaa9fn3Ybw9JLLAKxZQEqLoaWrF2978Js6HYGaljeX0tuZvOpPA1557RzSjmq8m4Rx-f8_oQKeqimqblt5b8Fpo13qDgBxDm0Px8v5xVMUk9cMNKTcEoqc9zuQ62J8NJviZ85NOoqUcEWA1KhbB/w400-h320/21.jpg" width="400" /></a></span></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><br /><div><br /></div><div><br /><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br />
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</div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0tag:blogger.com,1999:blog-5184878445229437619.post-21486305775302743282022-12-19T16:57:00.004-08:002023-02-05T09:52:37.197-08:00Easy workouts for obese beginners<p> </p><p class="p1" style="color: #d90b05; font-family: "Helvetica Neue"; font-size: 34px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span class="s1" style="letter-spacing: -0.3px;"></span></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbsNN6Ie4Ll7CbjbUSGKK3Fz7RDj_zgH_CZZp48ALxTynFpOKsTn5BjmbdsOEoFiNNoezXbUeQG4C39sHwBg5ZKq1tUfWAMCOL8mELwzKDUxbNDgcj8U9h2F4M5qkLV0B_w78pQbMaxVGsm9kJmtIHydH7dn6KZgYwPbuDxW8A3XDoqun2oJ3P5GrA/s847/155539298_s.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Easy-workouts-for-obese-beginners" border="0" data-original-height="565" data-original-width="8547" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbsNN6Ie4Ll7CbjbUSGKK3Fz7RDj_zgH_CZZp48ALxTynFpOKsTn5BjmbdsOEoFiNNoezXbUeQG4C39sHwBg5ZKq1tUfWAMCOL8mELwzKDUxbNDgcj8U9h2F4M5qkLV0B_w78pQbMaxVGsm9kJmtIHydH7dn6KZgYwPbuDxW8A3XDoqun2oJ3P5GrA/w640-h426/155539298_s.jpg" title="workout-for-obese-beginners" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><div><span class="s1" style="font-size: x-large;"><div><span style="letter-spacing: -0.3px;"><span>You have been looking for a home workout plan with no frills, but a lot of the exercises are too strenuous for you as a beginner. Maybe you feel intimidated about exercising at a large gym. And you want to exercise in the comfort of your home or a smaller gym. Please take a look at my easy workouts for obese beginners. My workout plans could help most people, even seniors. </span></span></div><div><span style="letter-spacing: -0.3px;"><span><br /></span></span></div><div style="text-align: center;"><span style="letter-spacing: -0.3px;"><span><script async="" crossorigin="anonymous" src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-1433567889358932"></script>
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</script></span></span></div><div><span style="letter-spacing: -0.3px;"><span>There is no need to buy a lot of exercise equipment, just an ankle weight, a pair of dumbbells, an exercise mat, or a padded rug. To be sure you are doing the exercises correctly, watch each video and practice each move before starting the program. Warm up before doing the plan each session and always end with a stretch to cool down that will prevent you from being injured. </span></span></div></span><div style="text-align: center;"><span style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="s1" style="color: #cc0000; font-size: x-large; letter-spacing: -0.3px;"><b>Easy Workouts For<span class="Apple-converted-space"> </span></b></span></div><div><div style="text-align: center;"><b style="caret-color: rgb(204, 0, 0); color: #cc0000; letter-spacing: -0.3px;"><span style="font-size: x-large;">Obese Beginners</span></b></div><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-large;"><br /></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 12px;"><span style="font-size: x-large;"><br /></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><b><span style="font-size: x-large;">Workout Day One</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span class="s2" style="font-size: x-large; text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=MShf2M2guTk">Warm-up</a></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=g-RRQmQ4JQE">Wall push-up</a></span><span class="Apple-converted-space"> </span>10 -12 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=CkE65pJFcss">Partial squats</a></span> <span style="background-color: white;">10 - 15 </span>times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=l_U2uoePtS4">Standing side leg lifts</a></span> 10 times each side</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=k0OQeoBz6V0">Diamond push-up on the wall </a></span><span style="background-color: white;">10 - 15 </span>times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Walk in place for one - two-minutes</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Repeat once from the beginning<span class="Apple-converted-space"> </span></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=x3Nkt_VgIzc">Stretch</a></span><span class="Apple-converted-space"> </span></span></p><p class="p5" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 22px; text-align: center;"><span style="font-size: x-large;"><br /></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><b><span style="font-size: x-large;">Workout Day Two</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Warm-up</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=52w8iADvL8w">Reverse Snow Angels on the bed or floor</a></span> <span style="background-color: white;">10 - 15 </span>times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="http://youtube.com/watch?v=l_U2uoePtS4">Bridge</a></span> <span style="background-color: white;">10 - 15</span> times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=UvzIViO_U8k">Dumbbell rows with a chair </a></span>10 -15 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=Xyd_fa5zoEU">Ab crunch</a></span> <span style="background-color: white;">10 - 20</span> times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=EpNKEfXTLik">Bicep curls</a></span> 10 - 15 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=z1fwSujYhX8">Opposite elbow to knee</a></span> one-minute</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Repeat once from the beginning<span class="Apple-converted-space"> </span></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Stretch</span></p><p class="p5" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 22px; text-align: center;"><span style="font-size: x-large;"><br /></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><b><span style="font-size: x-large;">Workout Day Three</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Warm-up</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=sOcYlBI85hc">Shoulder front raise seated or standing</a></span> 10 - 12 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">with dumbbells or soup cans</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=FsmY4N4c9tk">Seated ball squeeze</a></span> 15 - 20 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=QZluAPzqQXs">Plank </a></span>on a chair or arm of a sofa</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/shorts/T4aRQlyFQm4">Knee extension</a></span> in a chair with ankle weight or without</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=6PvIZIIg_Ng">Standing hip extension </a></span>with or without an ankle weight 10 -12 times</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Walk in place one-minute</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Opposite elbow to knee one-minute</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><span class="s2" style="text-decoration-line: underline;"><a href="https://www.youtube.com/watch?v=5kCTCcDZWIs">Hamstring kickbacks</a></span> one-minute</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Repeat once from the beginning<span class="Apple-converted-space"> </span></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Stretch</span></p><p class="p5" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 22px; text-align: center;"><span style="font-size: x-large;"><br /></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Watch each video to understand each exercise movement.</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;"><br /></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><span style="font-size: x-large;">Needed Equipment:</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><br /></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: center;"><iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=httpwwwthe007-20&language=en_US&marketplace=amazon&region=US&placement=B07VV1DRJQ&asins=B07VV1DRJQ&linkId=c4455e3c525c03408e09a528b371f6e5&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe>. <iframe frameborder="0" marginheight="0" marginwidth="0" sandbox="allow-popups allow-scripts allow-modals allow-forms allow-same-origin" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=httpwwwthe007-20&language=en_US&marketplace=amazon&region=US&placement=B089RZX7XC&asins=B089RZX7XC&linkId=b72beeeff475eefaa286a4dde5e44883&show_border=true&link_opens_in_new_window=true" style="height: 240px; width: 120px;"></iframe><img alt="" border="0" height="1" src="https://ir-na.amazon-adsystem.com/e/ir?t=httpwwwthe007-20&language=en_US&l=li2&o=1&a=B07VV1DRJQ" style="border: none; font-size: x-large; margin: 0px;" width="1" /><span style="font-size: x-large;"> </span></p><p class="p5" style="color: #d90b05; font-family: "Helvetica Neue"; font-size: 18px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 22px; text-align: center;"><br /></p></div></div>The Frugal Exerciser - Sheila Simmonshttp://www.blogger.com/profile/13535402647615220215noreply@blogger.com0