ALYFITN   26,245
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I Lost 6.5 Pounds Over One Month!

Saturday, August 28, 2010

emoticon My goal has been consistency . My measured streak was exercise at the Y though I exercised elsewhere as well. Iíve learned much this past month.

emoticon My ipod: It got stuck in repeat mode after the first time I purchased new music on my laptop then added it to the ipod. I told myself to get with the program and not depend on my kids for technical woes. I figured it out and now Iím listening to a playlist I made and not the one my daughter made for me. Yes!!

emoticon Use spotters: Up until now, I minded my own business in the gym. I figured I was an oddity to the guys in the gym. Iím not a fit woman, Iím 51 and literally working my butt off. It turns out they are willing to spot my last 3 on my sets rather than being bothered coming over and lifting the bar off of me!!! Yes, that happened. I was squished like a bug. But the bar was on my midriff and not my neck as I always feared. It was embarrassingóbut now I know to ask someone to spot when I get to that point. No shame.

emoticon Do squats and lunges: I can do these anywhere. Iím looking into more info about what others do regarding these two exercisesóhow often, what variations, et cetera. I was shortcutting myself with my technique and just got that corrected by a guy at the gym.

emoticon My food journal has taken backseat to my fitness tracker for right now. I limit computer time and can only do so much. Interaction with other bloggers has been a great source of motivation and I love entering the progress I make on fitness. I have been eating clean with the bulk of my food being fresh veggies, whole grains, and some fruit as well as making sure I get protein with each snack and mealóeven if it is just a boiled egg white. Oh, and I discovered Activia yogurt over fresh strawberries sprinkled with flax meal--new for me this month. Oh My Is It Ever Good.

6.5 pounds gone forever!! Yeah!!!

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  Member Comments About This Blog Post:

BANDMOM58 8/29/2010 7:40PM


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JLITT62 8/29/2010 8:08AM

    Great job! Keep it up!

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PHYL220 8/28/2010 1:24PM

    emoticon emoticon

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DOWNEASTLASS 8/28/2010 10:37AM

    Wow - fabulous job!!! Slow and steady is the way to go. You're doing great!

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RIDLEYRIDER 8/28/2010 8:16AM

  emoticon emoticon emoticon emoticon

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Iím Ready for NEW Exercise Pants!!

Friday, August 27, 2010

Today, the instructor of interval blast had us run around the gym. My pants Iíve used since January would not stay up!! Iím okay on the elliptical and arc trainer, but I better not run in these.

My street clothes have gotten too big. I have not thought about the workout gear since the stretchy Reebok breathable stuff I wear seems to shrink with me. Iíve had to replace enell bras Ė but now it is time to let my trusty reebok britches go to somebody else. **sigh** -- Iíve come a long way in those exercise pants. Iím going to get the exact same pair.

Hmmm. Come October, I better find out if I need new snowpants for the upcoming ski season. That would be great!!

I did not stay in the interval blast class this morning. Too much jump rope, push ups on hard surfaces (I need a pad for my knees since I'm not doing boy push ups yet), and other jumping. I still did 45 minutes of other exercise before spinning began and I got a GREAT workout. I did 60# incline bench press using a spotter for my last three reps. I'm really push myself. I am confident that I can get a great cardio workout AND great strength training on my own. But I still like the challenge of showing up at the exercise classes because the ladies will be doing something I've never tried before. I like the balance I get by showing up at class workouts. I'm wise enough to leave a class if it's too much for me. There is FAR MORE that I CAN DO than I can't. But after 5 pregnancies and weak abdominal muscles, my bladder holding ability is a limiting factor as well as my right heel which has been inflamed in the past. As long as I choose wisely, i can keep going. I burn 500 calories at least per day and my goal is consistency with this behavior.

  Member Comments About This Blog Post:

RUNSWITHDEER 8/27/2010 2:11PM

    I think that you may secretly like those pants.
Just kidding-
Hey go splurge on some new threads-you have obviously earned

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    That is an awesome feeling, congrats!

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Activia & Fruit Instead of Ice Cream--YES!!

Wednesday, August 25, 2010

Goal: one hour of cardio 5 days a week. This is why-see the Feb 1 2008 post:

Iím going for 3500 calories burn from cardio per week for a one pound per week weight loss.

This week I added this track to my ipod. ItísIím confessing that I Love You by Nino Tempo & April Stevens. I also added their Deep Purple and searched for but could not find their Hey Baby to download.

I had Activia vanilla yogurt over fresh strawberries sprinkled with flax meal. Oh My Gosh!! Why would I ever crave ice cream when I can have this!!! It was so good and IS so good for me. I am definitely in for the long haul and LOVE my changes.

Speaking of changes, Chuck at the gym had a new drill for me. First, he showed me how to do front lunges with a bar getting down so low my back leg nearly touches (but my front knee is still behind my foot for good form) and I powerfully kick back to upright with pressure on my forward heel while simultaneously straightening my back leg. I suppose these are exactly like what my coaches showed me in class but I had adapted a slow stationary lunge at home which only did down and up with one leg forward and the other back. I was missing out on the explosive pushing myself back and upright.

He had me do leg raises at 90 pounds and aided the positive phase on the last 3 reps while I pushed as hard as I could through the negative phase. To balance the quads workout, he had me do hamstring curls which I did with 20# weights. He said that was normalóthat most people do not lift a lot of weight with these curls. Heíll go over squats next time.

I had meant to go in the gym to do 30 minutes more cardio following my spin class, but when Chuck is available and is willing to give tips, I do my best to be ready.

Today is an upper body workout day and I will use a spotter for the 80# bench press.

I mowed yesterday and cleared a lot of willow from the front lawn. Also mowed a 2nd lawn in the evening. I was mad that the boys including hubby do not pitch in at home inside the house when I spend so much time doing the outside work. It would be more fair if they did not expect me always to do it all. Even hubby sits and watches tv and waits for me to do supper including clean up without a bit of help offered. Iím disgusted. I thank God that my daughters are more like me.

  Member Comments About This Blog Post:

ALYFITN 8/28/2010 8:33AM

    The next day after I posted this blog, my oldest son went out on his own accord and purchased special groceries and cooked supper for the family! Wow. One day, I'm ready to ring their necks and the next day they blow me away!! I got poison ivy from cleaning the mower deck -- hubby made sure this a.m. I had hyrdrocortisone cream. My youngest is in charge of snacks for his band squad on Friday nights -- he is refusing to supply any transfats. My hubby, God bless him, works like a dog at his job day AND night AND weekends. I work hard because he works hard. He just gets burned out. I don't watch tv but I should not judge him too harshly given his lifestyle. Lately, he has joined me in exercise instead of watching the tube. I know he will watch a lot during football season--but he will be witnessing my weight loss and I think that will motivate him to exercise more.

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MJMONE 8/25/2010 10:54AM

    emoticon, well except for the guys...but hopefully, as they see your lifestyle improvements and the benefits...they'll want to jump in also

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BOSU Workout!

Thursday, August 05, 2010

I did 45 minute BOSU ball workout yesterday at my Y. This class will be added to my weekly schedule, it was awesome. The instructor used free weights for upper body plus lots of core, squats, planks & abdominals. Iím glad I did not take it earlieróit was tough and may have been discouraging had I tried it before I had my strength.

My arms and legs are getting lean from my ST and cardio workouts. I do some abdominal exercise in my regular routine, but nothing that was as good as what that instructor put me through on the bosu ball. Other than the side planks, I could do everything she asked. Iíll start doing what I learned there at home in ten minute sessions during the day. I read the article on how important it was to stay active throughout the day. I work hard at my workout, but unfortunately, like most Americans, my routine work is sedentary. So I will start a streak for myself and give myself spark points for setting a timer for ten minutes during the day of any exercise Ė to do above and beyond my gym workouts.

  Member Comments About This Blog Post:

MJMONE 8/5/2010 9:33AM

    I like the idea of your new 'streak'!

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Monday, August 02, 2010

So I was talking to my teenaged son for the second time today in his room. He had an open bag of twizzlers on his dresser. I ate 3 while I was talking to himóthen he said to me ďMom, you were in here an hour ago-and you at 4 twizzlers then!Ē Total damage (140 calories per 4 twizzler serving = 245 calories of mindless eating!!! I couldnít believe it! At one time in my life, I thought twizzlers were a great snack because of no fat. But now I know better and I do not even consider them food. They are empty calories. I make healthy choices in the kitchen but let my guard down in his room while visiting playfully.

On the good side, I just came from the Y where I burned 500 calories on the arc trainer alone as well as more calories weight lifting and doing the elliptical. However, YOU CANĒT OUT TRAIN A BAD DIET. I will be more vigilant about what goes in my mouth.

  Member Comments About This Blog Post:

RELISA4HEALTH 8/5/2010 5:43PM

    It is funny how we think some of the foods that have been marked no fat are a good choice, but we forget they are loaded with sugar. Ouch!!!
I have been at this place many times in my past. I too am trying to break the habit of mindless eating, but above all to cut off from me the reach to sugary foods.
I stopped by to thank you for your encouragement the other day.
Your kind words meant a lot to me.
Keep up the Spark.
Blessings to you.
emoticon emoticon

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VASAWA 8/2/2010 9:57PM

  Twizzlers aside, the really cool thing is talking with your teenaage son! Keep it up!!

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JLITT62 8/2/2010 4:00PM

    I don't get the whole Twizzlers thing, but a whole lot of people sure seem to like them.

You are so right -- we can't outexercise our food choices. And that is so important to realize! These things will happen, and being aware of them & not beating yourself up is key.

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RUTGERSM0M 8/2/2010 2:26PM

    I love Twizzlers. I can eat the entire bag without a problem. I had to realize the calories were empty and make sure I only eat a serving to satisfy my sweet fix. Good work on bouncing back from the Twizzler!

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