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Patriotic Holidays and Patriotic Clothing – Show Your Patriotism

April 17, 2019 By Paula 9 Comments

Patriotic Holidays and Patriotic Clothing - Show Your #Patriotism #USA #TheFlagShirt #ad

We have several patriotic holidays that we celebrate here in the U.S. These important days are meant to bring family and friends together and remind us how great our country really is. Without sounding boastful, we do live in the greatest country in the world and it’s important to remember WHY we do. These days mean so much more than just a 3 day weekend and an excuse for a cookout.

  • Martin Luther King Jr. Day – January 15th
  • President’s Day (Washington and Lincoln’s Birthday)- Third Monday in February
  • Memorial Day – Last Monday in May
  • Flag Day – June 14th
  • Independence Day – July 4th
  • Constitution Day – September 17th
  • Columbus Day – Second Monday of October
  • Election Day – Tuesday following the first Monday of November
  • Veterans Day – November 11th
  • Bill of Rights Day – December 15th

There are also some lesser know days that many Americans like to show their patriotism. Such as National Medal of Honor Day on March 25, Patriot Day on September 11, Pearl Harbor Day on December 7, and Armed Forces Day which is celebrated on the third Saturday in May. For more significant days and observances visit We Are Here.
God Bless America - Patriotic Holidays and Patriotic Clothing - Show Your #Patriotism #USA #TheFlagShirt #ad

How many of these holidays do you recognize and/or celebrate? As the daughter and spouse of military men, as well as growing up in a military town, I consider myself to be quite patriotic and wear red, white and blue often. But I must admit that I never paid much attention to some of these days in the past. So I’m adding days like National Medal of Honor Day and Patriot Day to my calendar! I am also excited to get some new Patriotic Clothing @ TheFlagShirt.com I was checking out their site and The Flag Shirt has some really awesome patriotic items. The shirt that I love the most is this sleeveless American Flag shirt. It reminds of one that I had as a teen. I wore it until the buttons were falling off! What do you wear to show your patriotism? 

Patriotic Holidays and Patriotic Clothing - Show Your #Patriotism #USA #TheFlagShirt #ad - Woven American Flag Sleeveless Flag Stars Womens Button Down Shirt

WEAR YOUR FREEDOM!

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Filed Under: Patriotic Holidays Tagged With: Air Force, Army, HonorThroughAction, Marine, Memorial Day, Military, Navy, Patriotic

Memorial Day 🎖️ Remembering Those Who Have Sacrificed For Us ✊ Read This Post To Learn How You Can Pay Tribute

May 28, 2018 By Paula 38 Comments

WWFreestyle - Weight Watchers Get Healthy Freestyle Journey Week 17 – Memorial Day

Weight Watchers Get Healthy Freestyle Journey – Week 17

Memorial Day

Can you believe it’s MONDAY already and time once again to reflect on the past week?! In the recent weeks we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, and beginner exercises. Mother’s Day was the start of our grilling season and the first of a long list of summer grilling holidays. Last week, I continued with my new exercise routine and spent time with my sweetheart who is a Marine Vet. Since it is Memorial Day, I would like to say thank you to him, my father, who is retired Air Force, and all my readers who have or are serving in our armed forces for their service to our country. Thank you, for ensuring our safety and making the freedoms that we all enjoy in this great country possible. I appreciate each and every one of you.

Memorial Day - A Time To Honor America's Heroes

Memorial  Day

Originally called Decoration Day, from the early tradition of decorating graves with flowers, wreaths, and flags, Memorial Day is a day for remembrance of those who have died in service to our country. It was first widely observed on May 30, 1868, to commemorate the sacrifices of Civil War soldiers.

We do not know one promise these men made, one pledge they gave, one word they spoke; but we do know they summed up and perfected, by one supreme act, the highest virtues of men and citizens. For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.

– James A. Garfield May 30, 1868, Arlington National Cemetery

In 1873, New York was the first state to designate Memorial Day as a legal holiday. By the late 1800s, many more cities and communities observed Memorial Day, and several states had declared it a legal holiday. After World War I, it became an occasion for honoring those who died in all of America’s wars and was then more widely established as a national holiday throughout the United States. In 1971, Congress passed the Uniform Monday Holiday Act and established that Memorial Day was to be commemorated on the last Monday of May. 

Memorial Day American Flags

HONOR. REMEMBER. NEVER FORGET.

The online Poppy Memorial pays tribute to those who have made the ultimate sacrifice to protect our nation. Anyone is welcome to dedicate a poppy to a fallen servicemember. If you don't know one personally, you can dedicate the poppy to "The Fallen Heros."

The online Poppy Memorial pays tribute to those who have made the ultimate sacrifice to protect our nation. Anyone is welcome to dedicate a poppy to a fallen servicemember. If you don’t know one personally, you can dedicate the poppy to “The Fallen Heros.” Dedicate A Poppy HERE.

Picnics, beaches, and sales at the mall are nice but never forget Memorial Day is about honoring the men and women that have made the ultimate sacrifice so that we could be free.

This Memorial Day as we enjoy the warm weather, cookouts, and all sorts of outdoor activities we need to remember that today isn’t about beer, brats, and an extra day off from work. The heart of a holiday is to honor the more than 1.3 million Americans who have died in our nation’s wars. These men and women took an oath to the Constitution and served our country and each other with honor, dignity and courage. Giving ALL for their country. Join me as I reflect on the sacrifice these members of our armed forces have given so that we can enjoy our freedom and prosperity.

? SELF LOVE ?
You can’t hate yourself happy. You can’t criticize yourself thin. You can’t shame yourself worthy. Real change begins with self-love and self-care. -Jessica Ortner

We often take for granted the very things that most deserve our gratitude.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey Week 17 – Memorial Day

How my freestyle weight loss week went:

With appointments four out of five days this week it was another week of appointments and waiting rooms. With only two days of doing any exercises, my new exercise routine took a back seat this week. I did get some walking in as it’s over a half mile from were we park to the check-in for physical therapy. The new kitten is also keeping me busy. She thinks we are her human teething rings. Who would have thought that such tiny teeth could hurt so much!

Saturday was spent taking my neighbor to dialysis and working on this blog. Sunday was spent at home hanging out with Marcus. The weekend always seems to go by so fast. I got on the scale for my weekly weigh-in early Sunday. When I stepped on, I saw that this week I had not lost nor gained any weight. Not surprising as I’ve been lax and not doing as I know I should. Time to make time for ME and get back on track. I know I can do this as I’ve done it before. It just seems so much harder to lose weight this time. Until next week… Remember to stay positive and keep looking forward.

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Fit, Over-weight, and Obese Woman

TALK TO ME

Where are you on your journey? What do you do to stay motivated? Did you dedicate a poppy?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

WW Tall 17 Weight Watcher's FreeStyle Weight Loss Journey MEMORIAL DAY #Holiday #MemorialDay #RedWhiteBlue #Military #Veteran #Vet #Patriotic #USA #America #ProudAmerican #USAProud

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Weight Watchers Get Healthy Freestyle Journey – Week 16 Keep Moving

DID YOU MISS LAST WEEK’S POST?

Weight Watchers Freestyle Journey Week 16 – Keep Moving

Check out the entire series of Weight Watchers Inspirational Posts.

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Filed Under: Food and Drink, Patriotic Holidays, Review, Weight Loss Tagged With: Air Force, Army, Best Diets, Diet, Eating Healthy, Fitness, Food, Freestyle, Friday Fitness, FridayFeeling, Health, Healthy Eating, Healthy Food, HonorThroughAction, Marine, Memorial Day, Military, Monday Motivation, MondayMotivation, Navy, SmartPoints, Smartpoints Calculator, Tasty Tuesday, Thirsty Thursday, ThirstyThursday, Tips, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday

🚫 Don’t Quit! Stay Motivated and Keep Moving

May 21, 2018 By Paula 17 Comments

WWFreestyle - Weight Watchers Get Healthy Freestyle Journey Week 16 – Keep Moving

Weight Watchers Get Healthy Freestyle Journey – Week 16

Keep Moving

It’s time once again to reflect on the past week. Recently, we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, and beginner exercises. Last week I continued with my new exercise routine and went to visit my Mom and celebrate Mother’s Day with her and my children. Even on my WW Freestyle journey, I could enjoy a sweet treat and thanks to a very supportive family it wasn’t a day filled with temptation after temptation. This week my goal is to keep moving.

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Weight Watchers Get Healthy Freestyle Journey – Week 16 Keep Moving

Keep Moving
Beginner Exercise Routine

Between week three and week four is the classic time when people quit their new resolutions. I am exercising not just for weight loss but for the health benefits that aren’t related to weight loss, like feeling more energized, happier, calmer, and experiencing better sleep. However, just because I know the importance of exercise doesn’t mean it’s always easy to stay motivated… I must keep telling my self that the more I move the easier it will be to keep moving. With this in mind, as I start the fourth week of my Beginner Exercise Routine, it’s time to start increasing the number of reps and the time I spend exercising during each session. 

  • 10 – 20 Stationary Lunges – New number 15 – 30
  • 20 Bodyweight Squats – New number 25
  • 20 Upper Body Pushes – New number 25
  • 10 – 20 Walking Lunges – New number 15 – 30
  • 10 – 20 One Arm Dumbbell Bent-Over Rows  – New number 15 – 30
  • 3 Ten-Second Planks – New number 5

Weight Watcher's FreeStyle Weight Loss Journey KEEP MOVING - What Fits Your Busy Schedule Better

? SELF LOVE ?
Do It for Yourself… Treat the fitness and health commitments you make for yourself like you would your job, family, and friendships. You wouldn’t let important people in your life who are counting on you down, so why do it to yourself?

If you hit snooze a few times one morning and skipped your early workout, find time to get it in later in the day.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey Week 16 – Keep Moving

How my freestyle weight loss week went:

With physical therapy at the VA and a sinus procedure for my aunt, this was another week of appointments and waiting rooms. However, I tried to keep up my new exercise routine. Not a perfect week but I did get some done. As if I didn’t have enough to keep me busy, we adopted a 3-week old kitten. That has been a huge learning experience! From feeding every few hours to the bathroom tasks it is a lot like having a newborn baby. I can’t believe so much noise and poop can come out of something so tiny. Even with the sleep deprivation, I did get my walks in and was able to do my new exercise routine a few times this week. 

Saturday and Sunday were spent at home. Wow, the weekend went by so fast. All too soon it was time to get on the scale for my weekly weigh-in. When I stepped on I saw that this week I had lost another pound this week and am averaging 1.9 pounds of weight loss per week. I didn’t gain this weight overnight and therefore slow and steady is the way to take it off for lasting results. Until next week… Remember to stay positive and keep looking forward.

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Fit, Over-weight, and Obese Woman

TALK TO ME

Where are you on your journey? What do you do to stay motivated?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

WW Tall 16 Weight Watcher's FreeStyle Weight Loss Journey KEEP MOVING

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Weight Watchers Get Healthy Freestyle Journey Week 15 – Mother's Day - In order to help and serve others, we need to serve ourselves first

DID YOU MISS LAST WEEK’S POST?

Weight Watchers Freestyle Journey Week 15 – Mother’s Day

Check out the entire series of Weight Watchers Inspirational Posts.

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Filed Under: Fitness, Food and Drink, Review, Weight Loss Tagged With: Beginner Exercise, Best Diets, Budget, Dehydration, Diabetes, Diet, Eating Healthy, Exercise, Exercise Routine, Fitness, Food, Fourth of July, Freestyle, Friday Fitness, FridayFeeling, Goals, Gut Health, Health, Healthy Desserts, Healthy Eating, Healthy Food, Hidden Sugar, Holiday Eating, HonorThroughAction, Hydration, July 4th, Labor Day, Memorial Day, Milestones, Military, Mom, Monday Motivation, MondayMotivation, Mother's Day, New Year, Probiotic, SmartPoints, Smartpoints Calculator, Sugar Bomb, Tasty Tuesday, Teens, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Water, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday, Zero Points

🤱 How We’re Honoring Motherhood & Favorite Mother’s Day Quotes

May 14, 2018 By Paula 17 Comments

WWFreestyle - Weight Watchers Get Healthy Freestyle Journey Week 15 – Mother’s Day

Weight Watchers Get Healthy Freestyle Journey – Week 15

Mother’s Day

It’s time once again to reflect on the past week. Recently, we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise, starting an exercise routine, and last week beginner exercises. This week I will be visiting my Mom and celebrating Mother’s Day with her and my children on Sunday so I am writing about my WW Freestyle journey on Saturday night. I will still be venturing onto the scale for my weekly weigh in when I return home Sunday night. I haven’t mentioned it before but I really like the structure of having a set day to weigh. I find that I’m not obsessing all week about the scale by having a set day to do it.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

Weight Watchers Freestyle Journey - Mother's Day Breakfast With Gold Heart

Origins of Mother’s Day

Mother’s Day is a holiday honoring motherhood that is observed in different forms throughout the world. It’s origins go way back to the era of ancient Greek and Romans. The American incarnation of Mother’s Day was created by Anna Jarvis in 1908. Anna Jarvis had originally conceived of Mother’s Day as a day of personal celebration between mothers and families. Her version of the day involved wearing a white carnation as a badge and visiting one’s mother or attending church services.

It can also be traced in the UK where a Mothering Sunday was celebrated long before Woodrow Wilson signed a proclamation in 1914 designating Mother’s Day to be held on the second Sunday in May, as a national holiday to honor mothers. In the United States, Mother’s Day continues to be celebrated by presenting mothers and other women with gifts and flowers. Some families also celebrate by giving mothers a day off from activities like cooking or other household chores.

No matter how you celebrate the important woman in your life, whether she be Mom, Grandma, Aunt, Sister, Friend, Mentor, or someone special who is like a Mom to you remember what all us mom’s want is…

For You to be Happy and Healthy!

Weight Watchers Freestyle Journey - Happy Mother's Day Pink Tulips

Some Of My Favorite Mother’s Day Quotes:

The love of a mother is the veil of a softer light between the heart and the heavenly Father. – Samuel Taylor Coleridge

The most important thing a father can do for his children is to love their mother. – Theodore Hesburgh

A mother is she who can take the place of all others but whose place no one else can take. – Cardinal Meymillod

If at first, you don’t succeed, try doing it the way mom told you to in the beginning. – Unknown

Mother’s love is peace. It need not be acquired, it need not be deserved. – Erich Fromm

Youth fades; love droops; the leaves of friendship fall; A mother’s secret hope outlives them all. – Oliver Wendell Holmes

Mothers hold their children’s hands for a short while, but their hearts forever. – Unknown

Mothers were meant to love us unconditionally, to understand our moments of stupidity, to reprimand us for lame excuses while yet acknowledging our point of view, to weep over our pain and failures as well as cry at our joy and successes, and to cheer us on despite countless start-overs. Heaven knows, no one else will. – Richelle E. Goodrich

Weight Watchers Get Healthy Freestyle Journey Week 15 – Mother's Day - In order to help and serve others, we need to serve ourselves first

? SELF LOVE ?
Give yourself the gift of your own joy and happiness for Mother’s Day. Make time for at least one thing you can do for yourself.

Cherish the moments you have with your Mom. Let her know how much you appreciate her.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey Week 15 – Mother’s Day

How my freestyle weight loss week went:

With physical therapy, pain management specialist, lab work, and check-ups, this was another week of appointments and waiting rooms. However, Wednesday had been set aside for an oil change, my Mom and two aunts birthday lunch at the Golden Corral, and our monthly shopping trip. That was a busy and diet landmine filled day! Lunch at the restaurant was challenging. Not because of all the food but there was so little prepared in a healthy manner. Most of the items on the bar were either fried, smothered in cheese, loaded with carbs, or high fat. I know that they are catering to what the public wants and that the items offered are low cost to prepare but I was still shocked that the healthy choices were so few. I did fix myself a nice salad and manage to find some baked fish, veggies, and lima beans that didn’t have a whole lot of added fat on the bars. Of course, I had to have a piece of my favorite sweet. But only one and I cut it into six tiny squares to savor each small bite. After lunch, thank goodness, we had a full day of shopping to work off the square of fudge that I had for dessert.

I did accomplish my goal of three 10 minute walks in this week. Plus, I was able to do my new exercise routine a few times this week. Before beginning this journey I was to tired to do much more than this blog so I was proud that I was able to accomplish so much this week.

Sunday was spent at my parents’ house celebrating Mother’s Day. My youngest son cooked on the grill for everyone. All too soon it was Sunday evening and  I got on the scale for my weekly weigh-in to see if the changes I’ve made would pay off. When I stepped on I saw that this week I had lost 2 pounds this week. Each week presents its own challenges, but isn’t that what makes life so exciting? Until next week… Remember to stay positive and keep looking forward.

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Fit, Over-weight, and Obese Woman

TALK TO ME

Where are you on your journey? What is your favorite quote or saying about Mothers? What is one thing that you would like to do for yourself?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

WW Tall 15 Weight Watcher's FreeStyle Weight Loss Journey Mother's Day

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FREE Online SmartPoints Calculator

Weight Watchers Freestyle Journey SWEAT IS FAT CRYING SHOW NO MERCY

DID YOU MISS LAST WEEK’S POST?

Weight Watchers Freestyle Journey Week 14 – Beginner Exercises

Check out the entire series of Weight Watchers Inspirational Posts.

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Filed Under: Food and Drink, Holidays, Review, Weight Loss Tagged With: Beginner Exercise, Best Diets, Diabetes, Diet, Eating Healthy, Exercise, Exercise Routine, Fitness, Food, Fourth of July, Freestyle, Friday Fitness, FridayFeeling, Goals, Gut Health, Health, Healthy Desserts, Healthy Eating, Healthy Food, Hidden Sugar, Holiday Eating, HonorThroughAction, Hydration, July 4th, Labor Day, Memorial Day, Milestones, Military, Mom, Monday Motivation, MondayMotivation, Mother's Day, New Year, Probiotic, SmartPoints, Smartpoints Calculator, Sugar Bomb, Tasty Tuesday, Teens, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Water, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday, Zero Points

💪 Looking for a Beginner Exercise Routine to help you get started exercising? 😅 I’ve got one in this post!

May 7, 2018 By Paula 18 Comments

WWFreestyle - Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises

Weight Watchers Get Healthy Freestyle Journey – Week 14

Beginner Exercises

It’s time once again to reflect on the past week. Recently, we have looked at milestones, how to stay motivated, the smart use of free foods, some tactics for dining out, surviving the holidays while dieting, the benefits of a 5% weight loss, diabetes, the importance of exercise and last week starting an exercise routine. Hopefully, you have found my sharing this journey with you beneficial. It has been a blessing for me as I have learned a lot about myself in addition to the new skills that will help me to continue to be successful on my WW Freestyle journey. Last week, I decided it was time to start exercising. This week I am looking at beginner exercises that are low and no impact that I will not only be able to do but also enjoy doing. So if you are ready to get up and get moving join me as I continue to put my plan into action.

OnlinePlus – Put the power of Weight Watchers in the palm of your hand. Learn more.

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Working Out To Online Class

Beginner Exercises

Now that I’ve made the commitment to exercise, I needed to learn what the best ones would be for my fitness level. Because obese individuals are carrying more weight, activities they participate in have the potential to place a significant amount of stress on their ankles, knees, hips and lower back, obesity can make starting that exercise program challenging, but not impossible. If you’re like me, odds are that your body is used to a sedentary lifestyle. I know from past experience that my body will adapt to exercise as long as I give it a chance to do so.

Beginners should not jump right into intense workouts that might leave you sore and unable to continue working out. According to Stacie Schmidt of the American College of Sports Medicine, we should focus primarily on activities that are low impact. Start with low-intensity cardiovascular exercises and build up to longer and more strenuous activity as your body gets stronger.  There are a number of non or low-impact cardio exercises that you can start out with such as walking, cycling, swimming, and water aerobics. Since starting my weight loss journey I’ve been working on making exercise a part of my regular routine and have been walking and moving more. 

Weight Watchers Freestyle Journey SWEAT IS FAT CRYING SHOW NO MERCY

Start Exercising

Having trouble getting started? To help get motivated you can register for a fun event. A community walk/run is a great motivator and goal. I have my eye on doing the annual Cooper River Bridge Run in the not so distant future. This is a combined 10K event. I plan to register for the walk/run category which you can walk at your own pace within the 3-hour time limit. Hopefully, I will see you among the walkers there.

But first things first, this week I will be working on being consistent with my cardio training that I started last week and have a long-term goal of building up to five workouts a week that last at least 30 minutes each. For now, the 30 minutes doesn’t need to be completed all in one session. I still receive the same benefits and burn the same number of calories with three separate 10-minute sessions as with a single 30-minute workout.

Once you are able to increase your workouts, be sure to start each by taking five minutes at the beginning to warm up and then end each with another five minutes at the end to gradually decrease the intensity and allow your body to safely return to resting levels. 

Week Two of Exercising

For long-term weight loss, weight training is a must. In addition to the retention of muscle, weight training helps keep you motivated as strengthening the muscles can result in less joint pain and less difficulty in moving around. Get in two strength training workouts per week.

If you can start out on weight-training machines, they allow you to exercise without much impact to your joints. However, I do not have access to these machines so needed to find out how to do a full-body routine without the use of one.

My Beginner Exercise Routine:

  • 10 – 20 Stationary Lunges – By focusing your weight on your heel as you press up, the stationary lunge allows you to target the glutes and teach them to work as they should.
    How to do it: 
    Stand with your feet hip-width apart. Take a large step back with your left foot. You should maintain the same distance between your feet width wise that you established when your feet were next to each other. This is the Start Position. From this position lower yourself until your front thigh is parallel to the floor. Your back knee should not touch the floor. This is the Finish Position. It is important to keep your torso upright (perpendicular to the floor) and lower your hips and shoulders straight down. Avoid rocking forward. The majority of your weight should be on your front heel as you press directly into the floor with your front foot to return to the Start Position. Repeat 10 times and then switch feet positions and repeat 10 times with the other foot.
  • 20 Bodyweight Squats – The squat is the foundation of all lower-body exercises. It can determine how well you walk, run, jump, or lunge.
    How to do it: Find a spot on the floor about 10 feet in front of you and look at it. Cross your arms and keep your elbows elevated so your arms are parallel to the floor during your squat. Crossing your arms in front of your chest shifts the weight to your hips instead of your knees. Keeping your entire foot pressed into the floor, push through the outside of each foot as you lower into your squat. When you have lowered down into the bodyweight squat, your kneecaps should hover over the tops of your feet. Your torso should lean forward slightly, creating a 30 to 45-degree angle with your thighs. Make your glutes work their hardest by finding the squat’s “sweet spot” at the bottom of the movement. When you start to rise from the bottom of your squat, actively push your knees out. Your thighs should stay in line with your feet. Remember to keep your chest lifted throughout the bodyweight squat. Don’t round your back. 
  • 20 Upper Body Pushes – Pushups are an exercise powerhouse, working your entire upper body and your core too. However, don’t expect to be able to do them right away. If you can’t do them on the floor do upper body pushes using a counter, chair (make sure its stationary), bench, bed, or even a wall. Anything at a comfortable height will do.
    How to do it: You should position yourself on this surface with your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set in a way that feels right and comfortable to you. Think of your body as one giant straight line – from the top of your head down through your heels and push yourself up and down while maintaining that straight line.

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Planking

  • 10 – 20 Walking Lunges – Doing lunges is a great way to develop thigh muscles and strengthen the hips. These exercises strengthen the core muscles with their up and down motion.
    How to do it: Begin standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.
  • 10 – 20 One Arm Dumbbell Bent-Over Rows  – This exercise is widely considered to be one of the best muscle building exercises for the back and shoulders. Using one arm at a time allows you to really focus your efforts on the lats, traps, and other back muscles targeted by the exercise.
    How to do it: Grab a dumbbell or filled gallon jug in one hand and stand in a staggered stance with one foot forward. Place your free hand on your knee and bend at your hips and knees. Lower your torso until it’s almost parallel to the floor. Let the dumbbell hang at arm’s length from your shoulder. Without moving your torso, pull the weight to the side of your torso. Keep your elbow close to your side. Pause and squeeze at the top of the movement. Don’t let your back round or body lose alignment and keep the shoulder down and away from the ear. Lower the dumbbell slowly until your arm is fully extended again. Repeat 10 times. Then, switch to the other side and repeat 10 times.
  • 3 Ten-Second Planks – Holding the muscle-blasting pose for just 10-seconds can be incredible for your core.
    How to do it: You can plank at many different angles. You can use a wall, chair, table, bed until you can do a full plank on the floor. Get in the pushup/upper body push position, only put your forearms on the surface instead of your hands. Bend the arms to form 90-degree angles. Your elbows should line up with your shoulders. Toes on the ground. Once again think of your body as one giant straight line. Look down, keep a neutral neck and spine. Squeeze your glutes and tighten your abdominals while maintaining the straight line. Hold that position for 10-seconds. When your form begins to suffer, stop. You’re only benefiting from the plank by actually doing the plank.

? SELF LOVE ?
It’s time to power up! No matter your weight or fitness level you can build muscle, lose fat, and enhance your overall health.

The beauty of weight training is that it can be easily modified to every person’s needs and adjusted as you become stronger and more familiar with the techniques.

My Weight Loss Journal and Laptop - Weight Watchers Get Healthy Freestyle Journey Week 14 Beginner Exercises

How my freestyle weight loss week went:

Another week of appointments, waiting rooms, and visiting with family. I was glad that I did accomplish my goal of three 10 minute walks in this week. Plus, I spent one-afternoon gardening and even worked up a sweat Sunday while cleaning the house. I was proud that I was able to accomplish what I wanted to do this week.

Soon it was Sunday afternoon once again and after last weeks birthday party and cookout plus the eating on the go again this week, I got on the scale for my weekly weigh-in hoping that the changes I made would pay off. When I stepped on I saw that this week I had lost two pounds this week. After last week’s upset of no loss, because I wasn’t more disciplined or prepared for eating while on the go, I was thrilled. I can do this both at home and away with a little preparation and strategizing. Until next week… Remember to stay positive and keep looking forward.

5/6/2018 Perfect 10%
You’ve lost 10% of your body weight! Along with looser fitting pants, this achievement can reduce cholesterol and improve your blood pressure! Wow, wins all around!
 
 

Weight Watchers Get Healthy Freestyle Journey Week 14 – Beginner Exercises Fit, Over-weight, and Obese Woman

Where are you?

Where are you on your journey? Do you have a beginner exercise that would you recommend I incorporate into my routine?

Share your thoughts below or on my Facebook fan page.

I am not a medical professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

WW Tall 14 Weight Watcher's FreeStyle Weight Loss Journey Beginner Exercises

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Weight Watchers Freestyle Journey Week 13 - Starting An Exercise Routine - IF YOU COULD LOSE WEIGHT JUST BY WEARING YOGA PANTS AND WORKOUT CLOTHES ALL DAY, THEN WE'D BE SOOOO FREAKIN' RIPPED RIGHT NOW!

DID YOU MISS LAST WEEK’S POST?

Weight Watchers Freestyle Journey Week 13 – Starting An Exercise Routine

Check out the entire series of Weight Watchers Inspirational Posts.

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Filed Under: Fitness, Food and Drink, Review, Weight Loss Tagged With: Beginner Exercise, Best Diets, Dehydration, Diabetes, Diet, Eating Healthy, Exercise, Exercise Routine, Fitness, Food, Fourth of July, Freestyle, Friday Fitness, FridayFeeling, Goals, Gut Health, Health, Healthy Desserts, Healthy Eating, Healthy Food, Hidden Sugar, Holiday Eating, HonorThroughAction, Hydration, July 4th, Labor Day, Memorial Day, Milestones, Military, Mom, Monday Motivation, MondayMotivation, Mother's Day, New Year, Probiotic, SmartPoints, Smartpoints Calculator, Sugar Bomb, Tasty Tuesday, Teens, Thirsty Thursday, ThirstyThursday, Tips, Vacation, Water, Weight, Weight Loss, Weight Management, Weight Watchers, WeightLoss, Wellness, WW, WW Wednesday, WWFreestyle, WWWednesday, Zero Points

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