It seems that we have arrived the end of the challenge.  I was going to catch up and make a few entries that I did not have time to officially record but I couldn't.  Anyway it is not important what we record as long as we continue to do something beneficial to ourselves.  I am glad I did the challenge although I wish I could have done better. 

Many thanks to Puja for being so very supportive and encouraging.  You are a great gal and a good motivator that will have a bright future ahead of you. 

Aloha to you all,  Catalina

I am never included in group emails and I worked very hard on this challenge even if I did not get to put in my numbers for the last two days.  I get locked out of all my challenges 2 day before they end I have talk to the tech people about that.But that being said I still think I worked hard.

I no this sounds petty but I am hurt. 

Thanks for sticking by and keep going. Marian I am so amamzed at how well you have inspired us all throughout. Many thanks for that. I hope you will cotinue your hard work and reach the fitness level you desire.Good luck with your future career in Dancing :)

Confident 1 , Dominion, So2U, Coco, Catalina,  Dr debbie, shecan and coco well done in being so consistent and really keeping us going with your progress.

Rehmood, Bda, sarah, Manu Jeyellah, charlottle and AM tand others thanks for coming along and putting as much effort as you possibly could.

Abs is not really an advanced workout.You can walk/bike/run  all your life and never get to work on your abs. I know many of my friends do that. So really decide today and do 5 or 10 sit ups and Planks for 5 or 10 seconds and keep builing it up. It is the only exercise that really helps to keep your core stronger as time goes by!!! Your life your decision :) its in your hands

I am packing to move out before the end of August..I will on vacation in a fewday to do just that..Watch out for the link I will be sending out very shortly....this help you go forward and stay motivated to continue working on my abs...the link will have most of the exercises I do...all of them are fun stuff :)

Be UNSTOPPABLE!!!!!!

PJ :) 

I am feeling a little tired....too much aerobic and sit ups and lunges and squats....when I move the big muscles I get tired fast.....nicely rited though...nothing bad...just need a energy drink...quick... :)

Coco I have put the wrong comment on the wrong challenge lol

Dr Debbie doing well and thanks for keeping us going.

Marian...sounds like a great sight will check it out straight away...cheers mate!!!

Wow only a few days to go...are we feeling the abs yet folks??? I am and I tell you ooooh I can't stop Once I get going...today though slightly over did it...not on my tums but on my lunges.....yeh trouble climbing starir at the mo!!!! see ya

I'm doing great with my Abs/Upper body workouts...only a few days missed.

Had to let go of my perfectionist self on that one.

I feel strong...more confident...my biceps are started to pop up...working with those triceps.

I shake less when I do the exercises...my balance is better. 

My tummy is flatter...all the time...which FEELS GOOD!

I haven't taken any measurements lately or tried on clothes.

I am committed to having this be a lifetime committment...that's what it will take to continue to make the overall changes that I know are possible.

Through this entire process (actually for 3 months now) I'm been addressing my thyroid (has wanted to be a little slowwwwed), my adrenals and everything that gives me great energy.

I am happy to report that I now have normal body temperature (one of the big signals for low thyroid is a low body temp) and many other symptoms have cleared out.

I do look for other body changes to take place over the next few months.

YOU ARE ALL THE BEST...THANKS FOR THE BOOSTS!

Dr. Debbie 

My all time Fav song...video not brillient but if you need that extra push...this is te song for it!!!

http://www.youtube.com/watch?v=otaG82x78Zg

Where did we go wrong
Where did we lose our faith
My brother is in need
But can he depend on me
Do you think if one of you tried
Maybe you could find
A better friend than any other
If you gave more than you took
Life could be so good
Come on and try
Nows the time

Chorus
cause youre free
To do what you want to do
Youve got to live your life
Do what you want to do


Are we all strangers
Does anyone really care
Deep down were all the same
Trying to hide our pain
You think you can never trust another
cause theyre all out to get ya
We have to live in this world together
If we open up our hearts
Love can finally start
Come on and try
Nows the time

Chorus

Bridge when youre down and youre
Feeling bad
Everybody has left you sad
Feels like no one will pull you through
Its your life whatcha gonna do
Make that change lets start today
Get outta bed get on your way
Dont be scared your dreams right there
You want it reach for it

so i've been slacking a lot (see my progress) & i'm really working on it. abs are just not my favorite things to do, y'know? :)

but! i am seeing progress!

i've lost about an inch in my hips/butt! woo hoo! and i've noticed that i've been sitting up straighter & i just feel "stronger" if that makes sense.

so what does all of this mean?

i'm really encouraged & i'm gonna go do my abs now! :)

Thanks for sharing I am so excited for you and its just making me extra extra happy today. I love all your comments evertime I get a challenge comment I can't wait to check it out. Progress is even sweeter :)

Great question too! Thanks for asking.

Upper Abs.

I do quite a lot of them,Here are just 2 powerful exercises for Upper Abs.

1) Twisting Crunches

You will need Flat surface for this one.

The primary muscles worked during twisting crunches are the obloquies and upper abdominals. Secondarily are the lower abdominals.

Execution: Lie on the floor with your hands behind your head and place your legs across a bench.

Exhale and curl your upper body towards the bench rotating your elbow towards the opposite knee.

Control yourself back to the starting position and repeat the motion to the other side.

Important! Keep your lower back slightly rounded as you perform the crunching motion.

Make sure you do not pull on your neck as you are crunching.

Don't try to lift your whole body. Keep your lower back in contact with the floor at all times.

Make sure to fully contract and stretch the abdominals during twisting crunches.

Let your abdominals stretch at the bottom of the movement but don't lie flat and let the tension leave.

2) Machine Crunches (GYM)

The primary muscles worked during machine crunches are the upper abdominals. Secondarily are the lower and the obloquies.

You should use the Ab Crunch Machine in the following way.

There are different variations of crunch machines but all operate in a similar fashion. Many have a back pad with handles.

Position yourself in the machine as directed. There is normally only one way you can sit in them. Once into position, exhale and curl your upper body towards your knees contracting your abs. Hold the contraction for ONE second then slowly lower your upper body back towards the original position.

Repeat it until you have completed planed number reps.

Make sure to fully contract and stretch the abdominals during each rep.

The abdominal muscles are only responsible for about the first 30° of motion angle so the range of contraction is not that great.

Let your abdominals stretch at the bottom of the movement but don't let the tension leave. There are quite few thing you can easily do in gym, save time and energy but achieve best results.

The abs are a muscle like all other muscle partitions are stimulated by significant overload. Machine crunches allow you to achieve overload, however, the movement can be limited sometimes, depending on the design of the machine you are using . I prefer using cable crunches as the movement feels more natural.

Have a great work out

PJ :)