Thursday, September 16, 2010
So, in my mind I'm consistently doing cardio four times a week and strength training 3 times a week. However, I have to come out of my state of denial when I look at my exercise tracking over time. The charts tell me I'm doing cardio 2-3 times a week and strength training one time a week.
My cardio is 60 minutes of walking, stair climbing, biking, swimming, elliptical, treadmill and hiking or a combination of any of these activities. Strength always includes core and then either arms or legs and this takes another hour. I stretch another 15 minutes so my exercise can take about three hours by the time I come and go.
It's too long and I don't think this amount of time is sustainable. I've read the literature stating small amounts of exercise broken up over the day is just as beneficial as longer sessions. I have a hard time believing this.
However, today I put on my music and I danced, marched in place, sang along, kicked my legs and waved my arms as I climbed 14 stairs up and down and ran around the house. I was sweating and my pulse rate was elevated and I was very happy to stop at 10 minutes.
I felt terrific, so I did it again for ten minutes while I was at work today. My goal is to do a minimum of 10 minutes everyday for the next 3 weeks and then I'll blog again with my thoughts on the the benefits or not. I would love to hear from anyone who is doing 10 minute sessions.
Tuesday, July 13, 2010
So, I'm back from a trip to Chicago to see friends and family. My first week-end was with my dear friend of forty years. We both have had our battles with weight and she knows I've done well on Spark People. She also is a wonderful hostess and someone who wants to please with all the Chicago delicacies I love. The first night was stuffed pizza; I had one piece, would have loved to have some salad to go with, but this was not an option.
"Oh, you can't have just one piece, have some more, we bought two large pizzas and there is plenty."
'No thank-you, I've had enough."
"Well, you could eat one more piece, we have so much."
"No thank-you, I'm really full."
"I don't know what I'm going to do with all this pizza. Are you sure you won't eat at least another piece?'
"Yes, I'm sure."
The table is cleared and I'm thinking I'm safe when out comes a plate with Fannie Mae fudge and Pixies(chocolate coated pecans and caramel) as well as a plate of fresh bakery goods. I'm not a big bakery fan, but I love Pixies and I did eat one.
When I retired for the night on the lower level of her home, the coffee table had large bowls of M&M Peanuts, M&M Pretzels, Synder's Snack Mix as well as dishes with cashews, pistachios and almonds. OMG, let me out of here! I love this stuff and in times past, I've always said, one little bite won't hurt, but now I've know better. It's never one little bite with salty snacks.
A surprise birthday party for my husband on Sunday with macaroni salad, german potato salad, baked beans, sautéed onions, bratwurst, crackers, cheese, dips, nuts and on and on and on. Fortunately, there were enough people and I could eat a little bit of everything without anyone noticing I wasn't eating a lot.
So every meal was not unlike this conversation...
"There's fresh fruit, would you like some?"
"Yes, I saw it, I'll have some later. I can't eat as soon as I get up."
"Well, would you like an English Muffin?'
"No, I'll have some fruit later."
"There's cereal, I know you like Cheerios."
"No, I'll have some fruit later."
"Well, I want you to try these Jimmy Dean sausage sandwiches, I bought them for you."
"Thank-you, no, I'll have some fruit later."
And on and on and on.
Thankfully, I did okay and the rest of my vacation with family was healthy eating and I was able to exercise everyday.
Tuesday, May 25, 2010
I didn't exercise for 15 days thanks to coming down with, having and recovering from bronchitis. I walked outside for 50 minutes yesterday at a 10-15% grade and today I had 20 minutes on the elliptical and 30 minutes doing circuit training. While doing the elliptical I couldn't go faster than 3.5 mph at level 5 and keep my pulse rate within my range...bummer at how fast aerobic conditioning can be lost.
This could have been a set up for me to binge, say "oh, well, what's the use?" and or do twice as much to make up for being off. Hooray, none of those things happened.
I listened to my body telling me to take it easy with restarting exercise again. I cut the reps and weight on my strength training and I didn't go back to the elliptical and put in another 20 minutes. AND, I felt like I had a great work-out.
I ate three meals and a snack and stayed within my calories, fat, protein and carbs for the day. I made up my mind before I went into Paradise Bakery for my salad that I would NOT have a cookie.
I did some shopping and tried on a blouse that was now 50% off that two months ago was too small in a 2X. Tonight a 1X was a loose fit. My scale dial seemingly is stuck, but it was very positive reinforcement to try on that blouse.
So tonight I'm feeling very positive and giving myself a big
Thursday, May 20, 2010
Okay, I've been craving pizza for several nights now. Rather than go out where it's hard to guesstimate the number of calories, I usually have store bought, bake at home pizza where I can add more vegetables and have a better idea about what I'm eating.
Tonight Andy had already cut the pizza into four pieces, put a piece in the toaster oven with my extra veggies when I rescued the box from the garbage to see the nutritional information. OMG! A serving size was 1/9 of the whole which left me with 788 calories, 36 gms of fat of which 14 gms were saturated, a whopping 1620 mg of sodium and the beat goes on for 1/4 of this pizza.
Too many hours had gone by since I last ate and I was too hungry to not dive in. It was good, but not good enough for being over in all my dietary ranges especially my fat grams. Today will end and thank God for another day tomorrow when I'll have another chance to do better and perhaps teach my husband about portion sizes. :>)
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