Monday, February 04, 2008
Dumbbell bench press 4x 6 30 lb
Dumbbell bench press 2x 15 25 lb
incline bench press 3x 6 70 lb
incline bench press 2x15 55lb
Pec Deck flye 2x6 75 lb
pec deck 2x15 50lb
push-up 1x 28 to failure
push-up 1x13 to failure
overhead barbell press 4x6 45lb
overhead barbell press 2x15 35 lb
lateral raise 3x6 45lb
lat pulldown 2x15 35lb
upright rows 2x6 50 lb
upright rows 2x15 35 lb
tricep pulldown 4x6 70 lb
tricep pulldowns/rope 2x15 45 lb
lying tricep extensions EZ Bar 3x6 35 lb
lying tricep extensions EZ Bar 2x15 25 lb
kickbacks 2x6 15lb
followed by 60 minutes of spinning class total calories burned 565
This was my week two ches+shoulders+triceps workout
I like having a written program as it eliminates my picking my favorites and skipping things (like push-ups and lat raises) that I don't care for. It also is good to have everything planned out before getting to the gym.
I was so happy today because I was going to skip spinning class as I'm not a fan of the regular Monday instructor, her music is lame and she really isn't properly trained to run a real spinning class. However, much to my delight we had my favorite sub instructor today and she had a butt-kicking class for us! That made my day!
Tonight we have an umpire meeting which should be interesting as I'll see some of my old friends (I used to umpire before my girls played) who haven't seen me in a number of years, they will be shocked!
The reason we feel so much better after exercising: researchers from Italy's University of Gafliari fournd that "Exercise decreases levels of the stress hormone cortisol and increases the production of serotonin, both of which help alleviate depressive symptoms, the regular social contact the classes provide may also help.
9 Ways to blast calories Indoors:
1. Play with Fido for 30 minutes = 97 calories burned
2. lift weights during the first half hour of your fav tv show=104 calories
3. Pop in a 30-minute Pilates video(or go to Exercise on demand from cable)=104 calories burned
4.Take a brisk walk around the mall for 25 minutes=112 calories burned
5.dance to your favoriet music for 15 minutes=112 calories burned
6.Skip proe for 10 minutes=115 calories burned
7. Mop your floors for 30 minutes=138 calories burned
8. Alternate between doing sets of push-ups, crunches and jumping jacks for 15 minutes=138 calories burned
9.Walk up and down the stairs for 30 minutes=190 calories burned
Oh, I forgot to mention that today I weighed in at a loss of 1.8 pounds! I'm really thrilled with that, as I've been working my butt off to get back on the losing side of the scale. I've also lost inches from my waist and hips. It's a great feeling to have your efforts pay off.
Saturday, February 02, 2008
So, today I've been doing a little organizing and cleaning up around here. I didn't go for a run, but I've switched it to Sunday, which will be good considering it's Super Bowl Sunday...I did get in some exercise by going to two grocery stores(which were nuts and packed btw)and parked a zillion miles from the store and hoofed it, and then I vacuumed downstairs...so not a wasted day.
I did find my first journal which I started about a month into this journey. It was really interesting to read some of my comments and check what I ate and how much I exercised. I was going to throw it away when I filled it up and needed a new one, now I'm glad I kept them (3 so far) and my exercise log books (on the 3rd one of them as well). It will be a good thing to look back and compare where I started from.
Trying a new recipe for dinner, mushroom cap pizzas...it sounds good. I also picked up a few new items to add into my diet while I was in the store. Two things I've resisted until now, cottage cheese (no fat of course) and flax seeds. I already tried the flax seeds and I liked them, though they are high in calories (120 for 3 tbsps)but the nutritional value will outweigh that.
I'm looking forward to week two of my new lifting plan, and I'm writing it in my log book ahead of time, so I'm prepared to get right to work...I really rather enjoy have a plan and following it, instead of wasting time deciding what exercises to do when I'm there...
Friday, February 01, 2008
Today was Day 3 of the new lifting schedule - Back + biceps:
Dead lift 4x4 75lb 2x12 65lb
Lat Pulldown 4x4 75lb 2x12 65lb
Seated Cable Row 3x4 85lb 2x12 75lb
Dumbbell Shrug 3x4 50lb 2x12 35lb
barbell curl 3x4 45lb 2x12 35lb
Incline Dumbbell Curl 3x4 15lb 2x12 10lb
EZ-Bar 3x4 35lb 2x12 25lb
Than it was 60 minutes of spin class...
After that I ended up at the mall walking and shopping for 5 hours! Got some bargains, so that made my day...going out for dinner and seeing a movie tonight with my dh...he's a great guy!
All in all I've had a very good week. I'm anxious to get on the scale and see if it all pays off. I know one thing, regardless of what the scale says, I know I've really worked my muscles extra hard this week so I'm pleased with that for sure.
Want to feel happier every day? Consistently replacing negative thoughts with an upbeat mantra will alter you outlook, a study from the University of kentucky in Lexington finds. How to do it:
1. Envision your ideal life, then craft an encouraging phrase that makes it sound as if what you desire is already a reality. Instead of "I hope tomorrow is better," try "my future is bright."
2. Repeat your mantra whenever you start to bad-mouth yourself. "You'll retrain your brain to focus on the positive, not the negative," study author Ann Peden says.
3. Adopt one of these sayings, and give yourself a talking-to:
*I ams strong and can handle whatever life throws my way.
*Everything happens when it's meant to happen.
*I choose to love and appreciate myself.
*I am grateful for the good in my life.
*Happiness lies before me.
*I forgive my flaws and celebrate my strengths.
All a matter of mind over matter...
Thursday, January 31, 2008
Well, today is Thursday, a cardio day, and I'm waiting for it to warm up a little here in Jersey. The temps with wc were in the teens this a.m. and are going to 43...I'll eat my breakfast and then head out for a run. I decided not to go to spinning today, as I really am not a big fan of the instructor for Thursday (she also does Monday, once a week with her is enough)so I figured I'd use some of my new Under Armour cold gear and go out in the sunshine (albiet coldness).
Last night we had the best time! We went to a country line dancing bar and learned some dances and danced for a couple hours. I really love the dancing, but could live without the dripping sweat! We're planning on making it a weekly thing. According to SP we burned about 500 calories. Tonight we go to umpire classes, I'm getting back into umpiring high school umpiring again. Years ago, before my daughters played I used to do the high school games (also used to referee girls hs basketball games, but I'm not going back into that). That's one of the cool things about getting into shape again, I'm doing alot of the things I used to enjoy befor I became obese. My dh and I are also getting back into golfing and I might get back to bowling come next fall...
So, an interesting thing happened. A few weeks ago Grant from SP contacted me and asked if I would be interested in being interviewed for USA Today about my weight loss success. I said sure, but figured it wouldn't pan out(he'd contacted me a few times before and nothing came of it). Last night as we were finishing dinner, my phone rang and sure enough it was a reporter for USA Today. She interviewed me for about 15 minutes or so and asked me to e-mail her some before and after photos. So, it would be cool if it actually gets into the paper...
Ok I'm off to have breakfast and then go to the park for a run...
Interesting e-mail I got today:
have a GREAT Day!!!
Life is short! Break the rules!
Forgive quickly! Kiss slowly!
Love truly, Laugh uncontrollably..
And never regret anything that made you smile. (this isn't it but I thought it was good too)
How To Dance In The Rain
It was a busy morning, about 8:30, when an elderly gentleman in his 80's, arrived to have stitches removed from his thumb. He said he was in a hurry as he had an appointment at 9:00 am.
I took his vital signs and had him take a seat, knowing it would be over an hour before someone would to able to see him. I saw him looking at his watch and decided, since I was not busy with another patient, I would evaluate his wound.
On exam, it was well healed, so I talked to one of the doctors, got the needed supplies to remove his sutures and redress his wound. While taking care of his wound, I asked him if he had another doctor's appointment this morning, as he was in such a hurry. The gentleman told me no, that he needed to go to the nursing home to eat breakfast with his wife.
I inquired as to her health. He told me that she had been there for a while and that she was a victim of Alzheimer's Disease. As we talked, I asked if she would be upset if he was a bit late. He replied that she no longer knew who he was, that she had not recognized him in five years now.
I was surprised, and asked him, 'And you still go every morning, even though she doesn't know who you are?'
He smiled as he patted my hand and said, 'She doesn't know me, but I still know who she is.'
I had to hold back tears as he left, I had goose bumps on my arm, and thought, 'That is the kind of love I want in my life.'
True love is neither physical, nor romantic. True love is an acceptance of all that is, has been, will be, and will not be.
** The happiest people don't necessarily have the best of everything; they just make the best of everything they have. 'Life isn't about how to survive the storm, but how to dance in the rain.' **
The last paragraph says it all!
Wednesday, January 30, 2008
So today was leg+Calves+Abs. I had to modify the exercises as those given (squat, bulgarian split squat, DB step-up, reverse lunge)all place undue stress on the bad knee. So, this was my amended program:
Leg Extensions 4X4 75 lbs 2x12 60 lbs
Leg Curls 4x4 60 lbs 2x12 40 lbs
Donkey Calf raise 4x4 225 lbs 2x12 200lbs
adductor 4x4 115 lbs 2x12 100 lbs
abductor 4x4 130 lbs 2x12 115 lbs
decline crunch 3x15 10 lbs
ball bridge/leg curl 3x12 (body weight only)
I think this program needs a little tinkering, as I should have 3 total exercises each for hamstring and quads, and I'll need to add something for my glutes since I'm not doing the multi-joint exercises...but, since I have such a problem with the knee (this is not an excuse) I need to be mindfull of what I do for my legs.
Spinning class was very good today, although I only burned 425 calories today (per heart rate monitor) I decided that was good enough since we're going line-dancing tonight...
I'm having a bit of trouble getting the necessary protein in a day...but I'll get it right.
The doors we open and close each day decide the lives we live.
- Flora Whittemore
There are natural consequences that accompany every choice we make in life. Some opportunities inevitably pass us by, but we can take advantage of others. Many people feel powerless but this is rarely the case--some opportunities just require a little thinking outside the box. You have the power to create the life you want if you are willing to set goals and take steps toward them. Rarely does fulfilling our hopes and dreams happen overnight, but daily you can take one tiny move towards them.
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