(POST 3) BATTLE OF THE BULGE - Summer Slimdown Challenge!!

MONDAY JULY 18 - DAY 63 - "Stretch it out!"

*week 9 weighins are due!!! Message me today's weight!!!*

we've got a week to go before the July 25th second 5 weeks weighin! WOW! Make sure you give it your all this week!!!

WEEK 10 CHALLENGE OF THE WEEK
Fill your MFP cups EVERY DAY! This will help shed those extra pounds and keep you from overeating!!!

Today's challenge brought to us by: :drinker: rabbitslave

DAILY CHALLENGE/TIP
To All Our Fantastic Bobbers!!! Don't Skip Stretching - Stay loose and limber for more effective workouts. Stretching keeps your muscles flexible, helping to prepare them for exercise and recover from the effort afterward. Skip the stretches, and you won't get nearly the benefits you should from aerobic exercise and resistance training.

Stretching also helps you move freely during aerobic exercise, it enables your muscles to build more strength during weight training, and it helps keep muscles long and lean.

At the end of any workout, take 5 minutes to do a thorough stretch to prevent stiffness and maintain the range of motion in your joints and muscles. Target the muscles you've used the most: calves, shins, quads, buttocks, hips, and hamstrings. Hold each stretch for 30 seconds, or six to eight slow breaths. Repeat the cycle if you have time.

Here are some top stretches I challenge you to do today, and stick to it every day for a healthier you!:

Stork- (quads, shins) Stand with feet together. Bend right knee and grasp right foot with right hand, gently pulling it toward buttocks. Right knee should point toward ground, and you should feel a stretch in right thigh and shin. Hold, switch legs, and repeat.

Giant Step- (calves, hips) With hands on hips, step left foot forward about 3 feet. Bend left knee and press right heel into ground until you feel a gentle stretch along right calf and hip. Hold, switch legs, and repeat.

Forward Bend- (hamstrings) Stand at arm's length from a railing or wall, feet a few inches apart. Place hands on railing or wall, hinge forward from hips, and walk feet back and hands down wall until you feel a gentle stretch along backs of thighs. Keep back flat, and abs tight. Hold.

Crossover Sit- (hips, buttocks) Stand with feet together and hold on to a post or other sturdy object. Place left foot across right leg, so left calf rests just above right knee. Slowly bend right knee and lower as if you were sitting into a chair until you feel a gentle stretch in left hip and buttocks. Hold, switch legs, and repeat.

As always, best wishes to all of our BOB Challenge participants! Go out and make this week COUNT!

MOTIVATIONAL SONGS OF THE DAY
2 great trax from the one & only - Red Hot Chili Peppers

1. "BOB One Hot Minute" (extra track) go to: http://www.youtube.com/watch?v=FOrl2HuY8K8

2. "STRETCH" (my friends B-side) go to: http://www.youtube.com/watch?v=jiRnIE4IXaE

SHARE YOUR SECRETS TO SUCCESS:
Do you stretch after your workouts?? If so, what are some of your favorite stretches? If not, WHY NOT and what will you do to remember to stretch and ensure you stretch on a regular basis??

SHOUT OUTS
1. This is Kristy here, I'd like to give a big shout out to rabbitslave who had a 5k mud run yesterday, class paper due today, and a big test this morning for class before having to go to work AND STILL find the time to do today's post!!! That's dedication!

2. And thank you to all those who routinely participate in the BOB posts and complete postings...you are why I make the time to do this!

3. To our new joiners this week:
:flowerforyou: melaragno
:flowerforyou: debun1
Please add them as friends!

4. mikeykeith7, one of our top losers each week, doesn't have too many friends and he does awesome work and not only needs our encouragement but we could all get inspiration from him...please add him as a friend!!!

STAY MOTIVATED: VISIT OUR WEBSITE - www.wix.com/prplangl4/battleofthebulge