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>I don't have a medicine ball. Can I sub a dumbbell for >most/all of the exercises in segment 3? > >Thanks, >April I would say be careful doing one part of segment 3 with a regular hex weight. I did that for years, until recently. There is 1 move where you hold the weight between your...

Does anyone have any suggestions for how to find/adapt heavy DB's for small hands? My heaviest right now are 25's, and while my chest and back can handle the weight in 4DS, my tiny hands struggle to hold them up (I'm under 5' tall). I know I can switch to a heavy BB for chest presses, but any...

Hi Cathe - Do you have any suggestions for how to find/adapt heavy DB's in the 4DS? My heaviest right now are 25's, and while my chest and back can handle the weight, my tiny hands struggle to hold them up (I'm under 5' tall). I know I can switch to a heavy BB for chest presses, but any...

Heather, I agree with Jean. It's really common when you first start training heavy to see the scale go up with water weight. And muscle weighs more than fat too, so as you lose fat and gain muscle, the scale may not be the best indicator of what is happening to your body. I know for me, I see...

Hi Cathe (and others) - I just previewed LIS, and watching all the calf work made me wonder what the benefits are of specifically pumping the calves. I feel like my calves are already rock solid just from walking, running, step, etc -- I already can't fit into most regular boots. Is there...

I woke up this morning with a highly overactive right tricep muscle. It just keeps twitching, intermittently. It doesn't hurt, it just feels a little weird and looks odd too. I did a workout this morning anyway (Power Hour) and it was fine, not too twitchy (although I did go a bit lighter on...

The best anniversary gift my DH ever gave me didn't cost that much -- he sent me on a treasure hunt. It started with an ad in the newspaper telling me to go to the mailbox. He made sure I saw the ad and then ran out of the house, all dressed up. In the mailbox was a card telling me to get...

Wow, Shelley, I'm sorry you are feeling so awful. What's so interesting is that I've done rest weeks before and they really did recharge me. So now, after reading your post and Cathy's post, I wonder if you and I are overtraining. Reading her list was pretty striking for me -- did it strike a...

Thanks for your response. It's likely not hormones, since my birth control keeps me on a steady diet of hormones. I thought it might be stress since this was the first week of school (I'm a professor) and there was a lot going on. But I'm sleeping just fine and enough, and that's usually the...

Hi everyone - I took a rest week after several hard weight-training rotations in a row. Yesterday was my first day back and it was the first time after a rest week that I wasn't totally energized and excited to work out. Following a new rotation, I did the double-upper body premix for BM2...

FitnessFreak (aka Debbie) has a rotation just like this, but she also includes, for each body part, doing that same body part from BodyMax 2 twice (except for shoulders, where she recommends only doing BM2 once). I did a 1-body-part-a-day once with just GS and didn't really feel like it worked...

I'm on Day 5 of rest right now and it feels great. For some reason, I still feel sore from all the working out before -- I guess I was really pushing myself doing 80 minutes 6 days a week. I can't wait to feel refreshed!

They do grow back but my experience is that it takes much longer than you would think. I lost my big toenail and it took over 9 months to grow back.

Please be careful with the baby Einstein tapes and tv in general. Research is showing that babies who are exposed to television before 2 years of age demonstrate lower language skills (as evidenced by producing and understanding fewer words) and higher rates of ADD (among other things). The...

It's not yoga. It's a form of physical therapy that incorporates rhythmic movements in order to increase flexibility. You don't need to be a physical therapist to train in it though -- many folks in my graduate program (in movement sciences and infant movement) went through the training.

One of the pre-mixes on KM does that -- the warm-up followed by the drills, then the combos (it's called the BootCamp Challenge). Personally, I like it. I don't feel that it's too much after the warm-up (although I admit that I put more effort into the warm-up when I do it this way). And by...

Some of us (myself included) have found that our bodies respond better to more heavy weight training and short but intense cardio sessions. I know I drop more weight this way (with 3-4 30-minute cardio sessions per week) than that many (more more) 60-minute sessions.

I just got the CTX series for precisely this kind of training and I love it. My favorite right now is the Kickbox and the Power Circuit. If you love this way of training, I recommend the investment, as long as you don't mind the outdated look.

I also had a few foot surgeries, so I can really empathize. One thing that my doctor recommended was water aerobics as recovery -- it was a way to start putting a tiny bit of pressure on the foot but without the full weight of my body. It also helped bring flexibility back into my foot, and...

What happens if you don't eat within that window? I tend not to be hungry for at least an hour after a workout, and so far, I have not made myself eat until I am hungry. Should I start?