Saturday, April 28, 2007
“Top Ten Reasons” for getting up with the early birds to get moving:
Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
o Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
o Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
o Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!
No exercise today, softball games. I do miss not having gotten it in today though.
I'm so proud of myself for regaining control of my eating. It's amazing how quickly you can slip into old bad habits. I've not strayed from what I eat, but have eaten too many calories, and allowed myself to fall victim to boredom eating, and nighttime eating. Way too many Fiber One bars, South Beach Bars, etc. Now it's back to fruits and veggies and of course limiting my snacking again. It feels good to be back in control again!
I've learned two valuable lessons during this 2 week period. 1. track everything and log in here each day. 2. Getting on that scale every Monday is my saving grace and will be necessary FOREVER. If I didn't face my demons on Monday morning and get on the scale, I could have continued on a downward spiral and fooled myself into believing I was still eating properly. 3. EXERCISE is forever and I'm glad I've made it a daily habit, because without it, I would have gained more than .2 pounds.
So, here's to learning from your mistakes and correcting them!!!
Friday, April 27, 2007
It's been pouring here all day. When I got to the gym at 6:45 another gym-goer was saying how he much prefers coming to the gym when the sun is out. That's so true, because it makes it harder to get out of bed when the alarm goes off and it's still dark. But, I did get up and I got my strength training in before spinning class. Today I did 20 minutes on the elliptical to warm up, that was good because it warms up your arms too as you move those handles. My lifting went well and I got it all, except abs, in. I'll do abs tonight while watching TV.
I've had a very good week with my food so far, now I need to remain focused and get through the weekend. That shouldn't be too difficult, as we'll be spending both days at Cait's college softball games. They will be the last in her career. I can't believe four years have gone by so quickly. She'll be graduating in 2 weeks! I hope she decides to play on a woman's fastpitch softball team that is competitive as she's such a great player and really loves the game. It's been such a gift to watch her play for the past 8 years.
Hopefully, I'll have time to post over the weekend, if not, I'll be here Monday morning.
Thursday, April 26, 2007
That's kind of how I feel most days now, Oh, what a wonderful day! I've learned so much about myself during these past 15 months, not only about diet and nutrition, but how to really be happy. I've learned not to dwell on things that could be stressful, and to think about all the good in my life. I never would have done that before, I'd let a disappointment or worry, drag me down all day - for days at a time. But, not anymore! For one thing exercising really does release endorphins that make you feel so good. I just love going to spinning class - I've been contemplating going twice a day - and doing my weight training program gives me such a sense of accomplishment. I overheard some women in spinning saying how they were "too lazy" to bother lifting weights. I wanted to scream - don't cheat yourself! I'm not always loving doing the exercises, but looking at the changes in my body during the past 36 weeks is motivation enough. Then when I think about how much I'm reducing my risk of disease and adding bone denisity, and even sharpening my mental accuity, I feel like the biggest winner on the planet!
I just posted on a board about what losing weight has given me the courage to do. My anwer was: EVERYTHING and anything! I've seen both sides of the obesity world and believe me this side is so much better! I still have 14 pounds to lose, before I'm at my goal weight, and mantainance is a scary thing, but I'm so prepared to do whatever it takes to get there and then stay there! I keep thinking of all the new things I'm going to do that are physical and fun. I want to go kyaking, and water rafting, long-distance cycling(when I get my bike), I'm getting back into golfing and I've even thought about hiking(bugs and snakes are a drawback there though). But, whatever I decide to do, I know that it will be to have fun and keep myself fit and healthy. I'll never give up my lifting program and of course the cardio is for life as well. My husband said something about promising that when we're 70 we won't be lazing around in our pj's at noon, I said, I don't know what you'll be doing, but I'll be cycling on long distance trips--or whatever else I want to do--because I'm going to get better with age!
Monday, April 23, 2007
Well, my last two weeks have found me not tracking food and not logging in here quite frequently. This is scary to me as it seems I've lost focus a bit. My weigh-in this week is the first gain I've had since starting this battle 15 months ago. I believe there is a direct correlation between not logging food and this gain. So, starting today it's all about reevaluating my comittment and doing what is neccessary to reach my goal. Now is not the time to have my motivation start to drop so I'm vowing to do what I know is needed in order to reach my goal.
Off to the gym(the one thing I haven't shorted myself on)!
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