Are you up for a challenge?  Schedule a separate day for each of these challenges, and stick to your challenge for that entire day.  These challenges are designed to help enhance awareness of portion control, balancing the diet, and hunger vs. fullness.  Record your experiences and bring them to class to discuss.

When planning your meals, keep this My Plate diagram in mind.  Aim to make a 1/4 of your plate protein (beef, chicken, fish etc.), a 1/4 grains (potatoes, pasta, crackers, bread), and sple the

Hi everyone!
Today we ended class with a fun partners exercise.  This one's a favorite because it can be done just about anywhere, and the resistance can be adjusted to make the workout harder or easier.  This workout can be done three times in a row-- be sure to stretch afterwards :-) Good luck ladies! 

To start out, stand or sit across from your partner.  One person puts their hands together, palms facing inward; this is the "inside person."  The second person, "outside person," places their hands on the outside of the first person's hands, as pictured left.  As the person on the outside presses their hands inwards to create resistance, the person on the inside presses their hands outwards to also create resistance.  Hold this position for a count of 10.  Now switch so that the inside person is now the outside; repeat exercise.

Next, one partner places both hands palms down and the other partner places hands palms up.  The top pair of hands presses downwards while the bottom pair of hands presses upwards for resistance.  Hold position for a count of 10.  Switch so that the top person is now the bottom; repeat exercise. 

Now, each partner holds up their right hand and clasps their partner's right hand.  Both partners press their hand in the direction of their palm, or their partner's hand.  Hold for 10 counts.  Repeat exercise using left hands.

This move has two versions: laying on the ground, or seated in chairs.

Laying version: both partners lay on their backs with their feet pointed at each other.  Raise legs into the air and bend at the knees to create a 90 degree angle.  One partner has their legs positioned on the inside, and one partner is on the outside (similar to the very first position above using hands).  The person on the inside presses their legs outwards while the person on the outside squeezes their legs inwards.  Hold for 10 counts; switch so that inside person is outside, and repeat.

Seated Version: Same directions as above except both partners are seated in chairs.  It helps if both partners scoot their bottoms to the edge of the chair (not too close that they'll fall off though!).

This move also has laying and seated positions. 

Laying position: One partner lays on their back and raises their legs, bent at the knees at a 90 degree angle.  The second partner stands above first partner and places hands on their shins, applying downward pressure while the first partner presses upwards with their legs.  Hold for 10 counts; now the standing person places their hands behind the laying partner's ankles/calves and pulls upwards while the laying partner pulls downwards for 10 counts.    When you are the standing person be sure to have a solid standing base to keep your balance. 

Seated Version: One person remains seated while the other person kneels in front of them and first applies pressure to the front of their shins for 10 counts, then switches hands to backs of legs for 10 counts.

If you are having problems getting started here are some ideas.  Think back to why you signed up for this class to begin with.  My guess is that you want to improve your life in some way.  Revisit those reasons, write them down, write down your goals, look at them often, write down numerous reasons why you want to achieve those goals.  If you want some help in goal setting please ask me and we can makes those goals together.  Email me at [email protected].  Don't make this just another diet with high hopes and quick fixes.  This is your chance to make some lifelong healthy changes.  By now you should have made three small changes to your lifestyle, have you?  It's all about replacing bad habits with good ones. Let's feed off of one another - we're in this together.  If you feel comfortable, share the changes you are making, it may help someone else in class.   Go to it, gals!