Tuesday, February 26, 2008
Here's my take on the unhealthy snacks: Always in the past, I would not give up certain things, like cream cheese(went low fat), Miracle Whip(low fat), ice cream...guess what? Sooner or later, my portions would increase, and eventually I was back to my old ways. So, with that in mind, I set out to change my taste buds to accept and enjoy healthy foods, and found that I don't miss/crave anything. I really believe that this approach has gotten me past thinking of food, any food, as a "treat". Treats to me are a relaxing bath, pedicure, massage, good book and a warm blanket to snuggle with, a long nap...you get the idea, nothing to do with food. By taking the treat/reward title away from food, I was able to think of food and value it for other reasons. Such as, why would I choose to spend my 100 calories on a snack that will not keep me satisfied for more than 20 minutes? I now decide what my snack will be by how much fiber it has(and of course calories)so that it will keep me feeling full for a few hours, and thus, I don't crave or feel the need to eat anything more. If you look at the serving sizes on the labels of things like ice cream, who can be satisfied with 1/2 cup? And if you eat a 1/2 cup how long will it be before you need to eat again? There is nothing that can make me say "I can't live without that or I'll crave it. I'm tired of reading this article or seeing a report that says "research shows that you must allow yourself a treat occassionally, or your diet will fail" or anything like that. Basically, it says that we are not strong enough or smart enough to take control and change our bad habits. I for one, refuse to allow anyone/anything to tell me I "can't" do something. It makes me all the more determined to prove the researchers wrong. It's like having a built-in excuse to fail, and I have no intention of failing. I love to win, and this is the most important "contest" of my life, failure is not an option, so I will succeed and I'll do it without thinking of food as a "treat" and making it necessary to have one occassionly.
I know that all the things I did in the past did not lend themselves to me being a fit(thin)/healthy person. Therefore, when I began this process, I knew I had to adopt all new habits, and a new mindset, in order to get where I wanted to be.
For this reason, I don't feel deprived, but priviledged to be able to eat good, healthy food, and enjoy it, and the reward of being thin.
Today was cardio day, so I got to the gym early and did 100 reps on the ab machine at 75 pounds and since I still had time to kill before spin class, I did 15 minutes on the stair climber. We had a sub in the spin class and she did a full hour today which led to a calorie burn(the combination of the two)of 536 calories. That's a tad disappointing considering the class was about 10 minutes longer than we normall do...that being said, I usually stay on the bike for at least 10 more minutes after class anyway...
Tomorrow is leg/ab day, though I did some ab work today. I'll concentrate on lower and oblique abs tomorrow...
Monday, February 25, 2008
Well, my weekend wasn't so bad in light of eating out and traveling. I lost a pound, but I'm still up 4 from last week. I don't know exactly what went wrong last week, but I feel I've made better strides this week...oh yea, there was that box of Honey Nut Cheerios that I snacked away on each night during that week...
This week is also transitional as I finished the 4 week program I had been doing. Since that program involved heavy lifting, I'm now working on a high rep program with a little lighter weights.
Dumbbell chest press 2x10 10lbs(warm up sets)
Dumbbell chest press 3x15 25lb
cable crossover 3x15 20lb
pec deck flyes 3x15 35lb
Overhead dumbbell press 1x15 20 lbs
Overhead dumbbell press 2x15 15lbs
Dumbbell front raise 3x15 10lb
tricep pressdown-rope 3x15 50lb
lying french press 3x15 25lbs
wrist extension 3x15 5lbs
crunches on ball 100
ab machine 3x15 95lbs
These were relatively light weights, but the workout included some exercises I've not used before, so I wanted to concentrate on form...always important...and as I said previously, I'm training in a phase of lower weight, higher reps.
I also did some extra cardio as well. I did 18 minutes on the step climber and 20 minutes on the treadmill doing a pyramid program of increased incline up to level 12 (going up by 5% every 30 seconds) and then back down.
I followed those up with 45 minutes of spinning class.
I figured out by my lifting log that I'm in my 80th straight week of gym workouts! That's pretty awesome. I've never stuck to anything for even half this long before. The fact that I've accomplished so much and have done it on my own, just goes to show that trainers aren't necessary. It may take a little extra time and thought to come up with my own programs, and teach myself how to do exercises, but in the end, it's nice to know that I'm capable of doing this without paying someone.
Of course, that sometimes leads to others asking me for free advice. Today, I met with another spin-class friend to help her through a lifting program. She's a real rookie and she has a problem with her shoulder. I had to go through the program first and see how each exercise felt on my shoulder before I put it in her program. I'm going to help her again on Wednesday after out 8:00 spin class.
Do You Value the Small Tasks in Life?
Do you ever feel that you will never advance in your life or career and get that opportunity to do something BIG? Don't doubt the importance and impact on doing the smaller jobs in life! The key to this quote is being consistent--despite the level (or lack of) glamour or grandeur of your work. If you must scrub toilets, make them the shiniest, cleanest darn toilets on the block! In all things do the best you can, whether someone is looking or not. If you want to succeed in life, it is important that you have a strong foundation of consistent, hard work. Don't dodge the smaller tasks in an effort to hold out for the glamorous, important jobs. Put value in the small things and you'll reap a huge reward when you're put to the test!
Sunday, February 24, 2008
So, we made a good decision to leave Thursday night(though I missed my Friday workout completely)because we may not have been able to get through Jersey/NY if we had left Friday morning. The weekend was pretty great. We had a very enjoyable time with our daughter, and the ceremony was really special. They've patterned their School of Education junior recognition after the nursing school practice of having the pre-teachers recite a pledge of excellence and commitment to teaching and they are each presented with a pin and a copy of the pledge. It's such an interesting thing at BU which has a student body of 23,000 students, while the school of education takes only a select few and they number about 100 per graduating class. Therefore, the students get all the benefits of the big university with the feel of a much smaller college for their discipline studies.
The weather, however, was a bit of a bear. We stayed in Connecticut and woke to about 3 inches on the ground. Driving in Ct. was challenging, and slow at times, but as we arrived in MA it wasn't nearly as bad. However, it continued to snow the entire day in Boston and they amassed 9 inches.
Our schedule was slowed down quite a bit due to the snow, which didn't allow any time on Friday to workout. So, Sunday morning I woke up and went to the hotel's workout room. They had 4 cardio machines(treadmill, elliptical, recumbent and regular exercise bikes)and some hand weights and a small bench. After doing 35 minutes of a pyramid workout on the treadmill using incline increases every 30 seconds up to 10, than back down (repeated a second time), I made up a circuit workout for my back, and biceps. It went well, and I was proud of myself for adapting and finding a way to get that workout in.
Food and water, however, were more challenging. While we are on the road, I just don't drink enough because it would require too many rest stops. That coupled with the challenges of eating out, has me dreading the weigh-in tomorrow. We'll see how it goes, but can someone explain to me why if I'm ordering an egg substitute product, I can't have it cooked without any grease????
Thursday, February 21, 2008
Well, today my regular routine was disrupted (it seems to be a week for that!) and I adapted and did even better than a normal cardio Thursday. I had an 11:00 appointment so I didn't have time to do a 9:30 spin class, get home, shower, change and make the appt. So, in going through some pages I had clipped from W M&F I found that I had some very good cardio interval workouts. I chose one that was called the Iron Man workout and actually, adapted it to fit into an hour's worth of cardio. I started with 20 minutes on the elliptical trainer doing 1 minute at 9 RPE and 5 RPE it was made for only 6 minutes total, so I repeated it until I got 20 minutes in, then I went immediately to the treadmill where I did an interval workout of 2 minutes running, 1 minute recovery, with increasing incline as well. After 20 minutes on that I went directly to the spin bike where I did 20 minutes of intervals doing a variety of exercises like standing climb, seated climb, sprints, flat road riding, etc. Upon completion, I had burned 536 calories!
I'm not going to be able to log in for the next couple of days as we are leaving tonight to beat the snow storm, and go see my daughter's pinning ceremony at Boston University. That means, no Friday workout, but I packed my workout stuff because I know there is a gym(though I know it has limited resources)in our hotel. I'll make do with that for tomorrow.
Wednesday, February 20, 2008
calf raise 4 x15 220lb
wall sits 2 x15 30lb
wall sits 4 x6 50lb lb
leg extension machine 2 x15 45 lb
leg extension machine 2 x15 30 lb
leg extension machine 2 x15 80 lb
leg extension machine 2 x15 80 lb
leg curl machine 2 x15 55 lb
leg curl machine 2 x15 35lb
leg curl machine 2 x15 45lb
leg curl machine 4x 6 55 lb
lower abs machine 2x15 35 lb
lower abs machine 2x15 40lb
Breaking the cycle of failure...all too often we find ourselves thinking we are failures. If we've tried losing weight in the past and not succeeded, then we assume we will never lose the weight and should just accept ourselves the way we are. But, nothing could be further than the truth. Just because we've tried and failed before doesn't mean we're doomed. In fact looking at our failures and trying to learn from the past mistakes, is most important and will help you succeed the next time. So, the most important thing when attempting to finally lose weight is to lose all preconceived ideas we have about nutrition and exercise. Thinking we "hate" to workout, or that certain foods will never be in our diets is a sure-fire way to fail again.
To say "I would rather die than give up food x, y, or z" means you have not fully accepted the lesson of eating those foods. And, you may still be able to successfully lose some weight with those foods still in your diet, but are you going to be healthy? Getting thin isn't the only goal(and shouldn't really be part of the equation)getting healthy should be the goal. Doing that means eating foods we previously banned from our diet, like cottage cheese for example. If we re-order out thinking about food, and remove all emotional attachments to it, and instead view it as fuel for our bodies, than eating becomes a new experience. And exercise, does become fun, if you find the thing you enjoy most and stick to it. But again, forgetting those past bad experiences and opening ourselves up for new ones(I, for instance, never knew I could/would like spinning class, now I do it 5 days a week, and never dread it)then we can love and look forward to our daily workouts.
It always comes back to the biggest muscle, the brain, having the most influence on our success!
Get An Email Alert Each Time BAMOM19 Posts