Day 28

Side-lunge drag

SETUP

ACTION

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SETUP

Strengthens hip abductors and adductors on lunging leg; works these same muscles as stabilizers on nonlunging leg as well as hamstrings, quadriceps and buttocks on both legs
- Stand with dumbbells on shoulders, elbows close to sides, heels together, toes slightly turned out and legs straight, not locked.

ACTION

- Contract abs and take a big step to the right, bending right knee into a side lunge, sinking hips behind right heel with left leg straight.
- Push down with right foot as you drag it back to return to starting position.
- Do 1 set back-to-back with 1 set of cable abductions on right leg, then left leg; repeat for second superset.
TRAINER'S TIP Lean torso forward so shoulders are above your thighs; this will help you sit farther back into your hips.

Sets:	2 supersets
Reps:	8-15
Starting Weight:	5-8 lbs. each hand

Day 21

Happy Spring Fat Losers!

Okay, it's challenge time!!! No, not another fitness challenge. This one is more goal oriented. I challenge you to find an old pair of clothing that you LOVE but is too small to wear. Example: a pair of shorts or pants that you can't zip up!!!! Take a picture of yourself attempting to "wear" your article of clothing and then make it your goal to fit into them by June 1. Before and after pictures are optional. Good luck!

Day 20

It's still early in the week to set a goal for yourself!

Today's fitness challenge is the same one as yesterday (don't feel guilty if you didn't do it...no one did...ha ha!)


I challenge you to do 75 knee lunges, 150 crunches, 100 jumping jacks, and 1000 push-ups today. Ha ha...just kidding about the push-up. You don't have to do ANY of those today. They don't seem to be a favorite amongst several of the members. You can do the crunches and lunges in sets of 25 if you'd like. Also, feel free to do any type of stomach crunch you'd like. Example: a regular "front crunch" and also, you can put your legs on either side of your body and then do the crunch. This will work your sides too. As long as you get it done today it counts. Take your time if your not used to this activity. This is in addition to any other exercise you have planned for the day. This may seem like a lot but you'll feel great about yourself after completing this challenge. Good luck!

*****(Disclaimer: If you've had back or neck surgery I recommend you ride the stationary bike for an extra 1/2 mile or power-walk 1 mile instead and this will count for the challenge.)*****

If you complete this challenge post this "Challenge Award Badge" on your blog for today:

(just copy and paste)

Day 19

It's the beginning of a brand new week!!! Do you know what that means? It means you can start fresh right now at this very moment with your exercise routines and healthy eating habits. Yay, there's still hope to be a "Fat Loser" before June 1. Now that's something to be HAPPY about!

Also, today is there is a fitness challenge. Good luck! :D

I challenge you to do 75 knee lunges, 150 crunches, 100 jumping jacks, and 1000 push-ups today. Ha ha...just kidding about the push-up. You don't have to do ANY of those today. They don't seem to be a favorite amongst several of the members. You can do the crunches and lunges in sets of 25 if you'd like. As long as you get it done today it counts. Take your time if your not used to this activity. This is in addition to any other exercise you have planned for the day. This may seem like a lot but you'll feel great about yourself after completing this challenge. Good luck!

*****(Disclaimer: If you've had back or neck surgery I recommend you ride the stationary bike for an extra 1/2 mile or power-walk 1 mile instead and this will count for the challenge.)*****

If you complete this challenge post this "Challenge Award Badge" on your blog for today:

(just copy and paste)

Day 18

Happy Sunday everyone!!!

Day 17

Luck be a Pudding

In honor of St. Patrick's Day, we lightened an Irish bread pudding that was heavier than the Blarney stone.

Irish Bread Pudding With Caramel-Whiskey Sauce Irish Bread Pudding Irish Bread Pudding with Caramel-Whiskey Sauce Caramel-Whiskey Sauce She may not be Irish. But when the local paper published a recipe for Irish Bread Pudding With Caramel-Whiskey Sauce, Julie Kwan of Sherman Oaks, California, was practically drooling. "It sounded so good. I thought it would be a perfect way to use the leftovers from my bread machine," she says. Then she read the fine print. Just one serving carried 100 grams of fat and 1,456 calories. "Although I don't have any health problems, I would never make that heavy of a dessert," says Kwan, who asked if we could lighten it. The Challenge: For a dessert that serves six, the recipe called for 4 cups of cream, a cup of butter, and 8 eggs. Since we couldn't find any leprechauns in the immediate vicinity (they're never around when you need them), we had to rely on our own magic. First, we reduced the immense serving size. Next, we cut down on the amount of eggs and substituted a combination of evaporated skim milk and 1 percent low-fat milk for the cream. Then we made our whiskey sauce with light butter, 1 percent low-fat milk, and 1ò3-less-fat cream cheese instead of cream and butter. In so doing, we were able to cut the calories in half, shave off more than 43 grams of fat, and drop the cholesterol from 307 milligrams to only 57. The Results: Even though Kwan says she's thrilled by the numbers, it's the uncompromised taste that has her coming back for more. She may not be Irish, but her eyes are smiling. BEFORE | AFTER Calories per Serving 757 | 362 Fat 50.8g | 6.7g Percent of Total Calories 60 percent | 17 percent Cholesterol 307mg | 57mg

Day 16

TGIF...haha! Flashback anyone?

**Here's a great looking dish that's healthy and looks delicious too!**

Baked Flounder with Fresh Lemon Pepper
Use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you'll never look at lemon pepper the same again. Serve with steamed asparagus.

2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extravirgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6-ounce) flounder fillets
Cooking spray
Lemon wedges (optional)

Preheat oven to 425°.

Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray. Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.

Yield: 4 servings

NUTRITION PER SERVING
CALORIES 189(26% from fat); FAT 5.4g (sat 0.9g,mono 2.9g,poly 0.9g); PROTEIN 32.2g; CHOLESTEROL 82mg; CALCIUM 39mg; SODIUM 432mg; FIBER 0.4g; IRON 0.8mg; CARBOHYDRATE 1.2g

*Mini Contest*

This is a bigger challenge than usual...but if you complete this, I'm sure you'll feel great about yourself!!!

I challenge you to do 50 knee lunges, 100 crunches, 100 jumping jacks, and 20 push-ups today. You can do the crunches and lunges in sets of 25 if you'd like and the push-ups in 2 sets of ten or 4 sets of 5. As long as you get it done today it counts. Take your time if your not used to this activity. This is in addition to any other exercise you have planned for the day. This may seem like a lot but you'll feel great about yourself after completing this challenge. Good luck!

*****(Disclaimer: If you've had back or neck surgery I recommend you ride the stationary bike for an extra 1/2 mile instead and this will count for the challenge.)*****

If you complete this challenge post this "Challenge Award Badge" on your blog for today:

(just copy and paste)