Kimberly Garrison

Hi All,

I have been in Atlanta all weekend to my middle grandson's 5th birthday party. I ate about 1/5 as much as I would have, had I not started this tranformation. I'll return to Philly tonight.

Tomorrow, the plan is to start my strength training. I will work on my lower body (lunges) and 35 min cardio.

I plan to eat 5-6 small meals. Some protein at each meal.

I hope all is well with y'all and your fitness ventures! I'll holla' tomorrow!

Damali

THURSDAY, FEB. 7, 2008

• 10:00 a.m. PALMYRA NATURE CENTER HIKE: 6-7 miles, brisk pace. Take Rt 73 North to the last light before the Tacony Palmyra Bridge and turn right. Follow the signs to the Nature Center. Meet in the parking lot at the Center. Contact Leaders: Barb & Ray Wittkop at 856-662-4012.
• 3:30 p.m. KEMPER PARK IKE RIDE: 13-14 mph, 15-30 miles. Start at Kemper Park, 905 Valley Road, Warminster, PA. Continue riding through the winter at Kemper Park. Please note new start time. Contact David C. Atkins at 215-675-4597.
• 6:00 p.m. ROUND ABOUT HIKE: 3.8 miles, moderate to brisk. Stop on the way home for a turn around The Cooper River Park. Meet at The Cooper River Yacht Club, S. Park Drive. Rain or flooding on Admiral Wilson Blvd cancels. Contact Leader: Jeff Neill at 856-772-6465 before 8:30 p.m.
• 6:00 p.m. GROUP TRAINER BIKE RIDE: We follow training videos for a 40min to 1hr workout, not including warm up and cool down. People wishing to "ride" with us need only bring their bike and trainer. The workout is as hard or easy as you wish, so riders of all abilities are welcome. Contact Harry at 610-565-9535.
• 6:30 p.m. FUN RUN: Earlier run: 7.5-mile; Later run: 4-mile; 5-mile; 7-mile; And the original joggers course: 2.3-mile, Springfield Library, 70 Powell Road, Springfield, PA. Contact Bill McGurk at 610-291-9707.

Good Afternoon All,

I started my strength training yesterday (lower body). I also did 35 min. on the stairmaster (139 floors). I trained myself.

I ate 5 well balanced (protein, carbs & fat) small meals, (2.5 - 3.0 hours apart) as well.

It was a great day!

I plan to do upper body today and more cardio (3.5 mph on the treadmill belt at 11% elevation for 30-60 min?)

Holla'!

Hey,

Did 30 min on treadmill yesterday, 11% grade at 3-5 mph and upper body.

5 small meals & lots of H2O.

I plan to do 60 min cardio today and core strength.

Holla!

Damali

Here's the latest Philly Fitness and Health Podcast. This week Kimberly talks with Betty Arline, renowned fitness trainer and raw foodist. She talks about the benefits of working more raw foods into your diet and how she came to this lifestyle. Be fit, be strong and be your best with Philly Fitness and Health.

Hey All,

Walked 32 min. yesterday on rolling topography about 3.5 mph; Rowed on rowing machine for 30 min. in the gym. Core strengthing (lower back & abs) for 20 min.

I ate 5 small meals throughout the day & drank lots of H2O.

I AM eating cleaner Ann. Thank's for the encouragement from all of you. I feel blessed and motivated by your comments/input!

Holla!

Good Day Mates,

The back fat is steadily melting away and I'm liking it! (the melting away part, of course).

Today will be my 5th consecutive day working out. Yesterday I did 30 minutes on the eliptical and I did 84 walking lunges. Of course, my glutes, hams & quads are pretty sore today, but not as sore as they are going to be tomorrow! I used to do 160 walking lunges twice a week, in the not so distant past.

This morning I did 35 min on the stairmaster; 30 minutes on the recumbant bike and 20 minutes of arms (strength training).

I'm feeling stronger and more determined, each day. Again, I am especially encouraged by your comments. I find that telling you what I am planning to do, keeps me compliant, therefore:

Tomorrow I plan to walk for 45 min on the treadmill at 11% & 3.5 mph & do chest & back.

I'm hanging in there with the 5-6 small meals/day. I've been spending too much money on my meals though. I will find time this weekend to develop a menu for the week, go grocery shopping and therefore, prepare meals several days in advance.

Be encouraged Lynn. You can do it!

Holla!

Good Afternoon,

WHEW! What a weekend! Although I was able to work out 5 days last week, I have yet to workout since. I plan to workout this evening, after work.

The good news is that I have been adhering to my eating plans. Eating good, "clean" foodstuffs. Sans temptations.

Holla!

Damali

THURSDAY, FEB. 14, 2008

• 11:30 a.m. FIT, FABULOUS, AND OVER FIFTY: Rohrer Center for HealthFitness, 2309 Evesham Road, Voorhees, NJ. Join us for this new lunchtime learning opportunity at the Rohrer Center. The $5.00 fee includessandwich, beverages, and health related lecture and demonstration. To register, call toll-free 1-888-Virtua-3 (1-888-847-8823).
• 3:30 p.m. KEMPER PARK BIKE RIDES: 13-14 mph, 15-30 miles. Start at Kemper Park, 905 Valley Road, Warminster, PA. Continue riding through the winter at Kemper Park. Please note new start time. Contact David C. Atkins at 215-675-4597.
• 6:00 p.m. ROUND ABOUT HIKE: 3.8 miles, moderate to brisk. Stop on the way home for a turn around The Cooper River Park. Meet at The Cooper River Yacht Club, S. Park Drive. Rain or flooding on Admiral Wilson Blvd cancels. Contact Leader Jeff Neill at 856-772-6465 before 8:30 p.m.
• 6:30 p.m. FUN RUN: Earlier run: 7.5-mile; Later run: 4-mile; 5-mile; 7-mile; And the original joggers course: 2.3-mile, Springfield Library, 70 Powell Road, Springfield, PA. Contact Bill McGurk at 610-291-9707.
• 6:30 p.m. TRAIL BY NIGHT BIKE RIDE: Start at Bob Adelman's house (off Corner Ketch Rd.) for a 15 mile trail ride on mostly paved or wide paths in the White Clay Preserve. The pace will be 10-14 mph to insure that we don't outrun our headlights (front and rear lights required). The ride will be canceled if at the start of the ride the temperature forecasted to dip below 40 degrees. Contact Ride Leaders Mario Nappa at 302-239-1179.
• 7:00 p.m. WOMEN'S COLLEGE BASKETBALL: Drexel plays Delaware at Daskalakis Athletic Center, Philadelphia. Call 215-895-1999.
• 6:00 p.m. SWEETHEART SKATE: Blue Cross RiverRink, 531 N. Columbus Boulevard, Penns Landing, Philadelphia. Ladies receive a complimentary red flower (while supplies last) as they skate with their sweetheart to their favorite love songs. The Blue Cross RiverRink at Penn's Landing is a popular destination every year during this romantic holiday! Call 215-925-RINK.

Good Morning All,

I hope that you are all moving forward with meeting your fitness goals. I sure am. I haven't blogged in a while because I have been balancing my heavy workload, and my workout & "feeding" schedules - not much time left to blog. But, now it's Friday and here's the 411:

I did 35 min. on the eliptical, Tuesday; 30 min. of sprints on the treadmill, Wednesday; and 30 min. of sprints on the treadmill Thursday + 4 sets of 12 squats & presses w/ a 40 lb. bar (don't try this, at home, unless you really know what you're doing or unless you have a personal trainer to check your form). That was more than a notion! Today my plan is to do 30 min on the stairmaster and arms, all around.

Still eating "clean" and frequently, with protein at @ meal.

I feel much stronger and less like I am carrying around 2 toddlers on my lower back. That's an accomplishment, in itself, for me. I'm absolutely motivated.

Holla!!!!

Damali

Hello Everyone,

Last week was a success. I worked out 5 days and ate healthy meals.

With just these healthy lifestyle changes, I have lost 10.5 lbs. and counting.

Feeling great!

Holla!

Here's the latest Philly Fitness and Health Podcast. This week Kimberly talks with Nancy Redd, former beauty pageant contestant and author of Body Drama, a New York Times bestseller that clues in young women about their bodies and how they are not always going to fit the airbrushed ideal presented by our culture. Be fit, be strong and be your best with Philly Fitness and Health.

THURSDAY, FEB. 28, 2008

• 3:30 p.m. KEMPER PARK BIKE RIDES: 13-14 mph, 15-30 miles. Start at Kemper Park, 905 Valley Road, Warminster, PA. Continue riding through the winter at Kemper Park. Please note new start time. Contact David C. Atkins at 215-675-4597.
• 6:00 p.m. HIKE THE WISSAHICKON: Social Event, 2 to 3 hours. Yes it is dark outside so grab a light and join Suzie & I for some exercise. We will hike the hills out and come back Forbidden Drive. Meet at the Bell's Mill parking lot (on the Ridge Ave. side) What/who belongs to that set of eyes? Contact Richard Terry at 215-429-2850.
• 6:00 p.m. ROUND ABOUT HIKE: 3.8 miles, moderate to brisk. Stop on the way home for a turn around The Cooper River Park. Meet at The Cooper River Yacht Club, S. Park Drive. Rain or flooding on Admiral Wilson Blvd cancels. Contact Leader: Jeff Neill at 856-772-6465 before 8:30 p.m.
• 6:30 p.m. FUN RUN: Earlier run: 7.5-mile; Later run: 4-mile; 5-mile; 7-mile; And the original joggers course: 2.3-mile, Springfield Library, 70 Powell Road, Springfield, PA. Contact Bill McGurk at 610-291-9707.
• 6:30 p.m. TRAIL BY NIGHT BIKE RIDE: Start at Bob Adelman's house (off Corner Ketch Rd.) for a 15 mile trail ride on mostly paved or wide paths in the White Clay Preserve. The pace will be 10-14 mph to insure that we don't outrun our headlights (front and rear lights required). The ride will be canceled if at the start of the ride the temperature forecasted to dip below 40 degrees. Contact Ride Leaders Mario Nappa at 302-239-1179.
• 7:00 p.m. WOMEN'S COLLEGE BASKETBALL: Delaware plays Georgia State at the Bob Carpenter Center, Newark, DE. Call 302-UD1-HENS.
• 7:00 p.m. WOMEN'S COLLEGE BASKETBALL: Drexel plays Towson at the Daskalakis Athletic Center, Philadelphia. Call 215-895-1999.
• YOGA STRETCH: The Samuel J. Patterson Mercy Wellness Center, 5501-08 Baltimore Avenue, Philadelphia. Call 215-748-9000.

Here's the latest Philly Fitness and Health Podcast. This week Kimberly talks with Sharon Rechter about Baby First TV, a cable and satellite channel as well as a series of DVDs designed for parents who choose to have their babies watch TV but do not want them to see commercials. Be fit, be strong and be your best with Philly Fitness and Health.

Hey All!

I turned the BIG FIVE O Sunday, and boy am I glad I made it! I feel stronger and full of vitality.

I am maintaining the 5 days a week workouts and still eating "clean". As you prpbably read today, in Kimberly Garrison's column, I lost 11.5 lbs.

I am laying down some lean muscle mass from my strength training, therefore although I am losing fat, I have not seen a change on the scale, since I reported my 11.5 lb. weight loss to Kimberly.

But boy are my quads popping when I do my leg extensions!

Holla Back!

Damali