Friday, February 29, 2008
Well that alarm went off at 6 this morning and I really would have liked to pull the covers over my head and gone back to sleep...however, I refused to give in to that impulse, and got up and got going. By the time I got to spinning class, I was amazed at how much better I felt than I had all week! I'm not certain what was going on, perhaps the cardio has been a little over the top and not going overboard yesterday was enough of a break...but whatever the reason, today I stuck to the 55 minute spinning class and did my shoulder/back/bi "pull" workout.
Assisted dips 3x15 125lbs
seated rows 3x15 75 lbs
lateral raises 3x15 8lbs (this one really kills my shoulder-hence the lighter wt.
reverse pec flyes 3x15 10lbs
barbell bicep curl 3x15 35lbs
low cable straight bar bicep curl 3x15 37.5lbs
concentration curls 20 lbs to failure
concentration curls 15 lbs to failure
concentration curls 10lbs to failure
dumbbell shoulder shrugs 3x15 45lbs
wrist curls 3x15 10lbs
So after the workout, I had lunch, did an on-line/phone umpire equipment order and then went to work cleaning up the downstairs...since I've been so fatigued the past week or so, I haven't done a very good job of keeping things neat...tomorrow I'll tackle the upstairs...
Think twice, speak once
The idea of choosing your words carefully sounds easy enough, but how many times do you end up with your foot in your mouth? Everyone can probably recall a situation where someone offended them by saying something rude or out of line. These comments are not only embarrassing, but they can also damage relationships. Even the way you talk to yourself can be hurtful. Instead of saying "I can't," replace it with "I wish." Swap "I'm a failure" with "I didn't succeed this time." If you say the wrong thing in front of others, chances are that people will remember it. Wouldn't you prefer to be remembered for something more positive? Once you have said something out loud it cannot be taken back, and rarely can it be undone even with a tremendous amount of work.
It's interesting that yesterday Oprah (I don't watch her since her endorsement of Obama-choosing race over gender) but she had a program dedicated to getting older. A "40" is the new "30" kind of mindset. One of the things that the women(don't recall her name)was saying was that what we say will come true. So, if you say, life sucks, or I'm ugly, that's what you're reality will become. I do believe in positive imaging and visualization of success. If you say you're happy, than you will be happy. It's a choice you make. View the world as a dismal failure and unhappy place and that's what you'll get, unhappiness and discontent. But find the beauty in things and appreciate all that is good and in turn good will happen to you.
Be it, live it!
Thursday, February 28, 2008
Well, today I've had a difficult time doing anything. Besides the fact that my legs are really screaming from yesterday's workout/dancing, I've had 0 energy to do anything. I know there are many factors that play into this feeling of exhaustion, I've been pushing very hard for the past month and a half with both cardio and strength training. Basically I haven't taken a day off from cardio in that time. My knee has been very bad yesterday and today so that makes it more difficult for me to want to push myself. And of course, there is the fact that I got less sleep last night due to going out(it was worth it though, we had a good time dancing). So, tonight I have umpiring class again, which means I won't get to bed too early again.
I'm glad I didn't blow off today's cardio, though I didn't push myself as hard as normal, I did get a good workout that burned 456 calories.
60 minutes spinning
7 minutes recumant bike pre-workout warm-up program
3 sets of 15 lower ab machine 45 lbs
3 sets 15 side bends on back extension bench w/25 lbs
3 sets 15 reverse crunches
Hopefully, tomorrow will be a better workout day!
You can complain because roses have thorns. Or you can rejoice that thorns have roses.
The secrets of positive people
Positive people tend to have many similar characteristics, such as respecting everyone's contribution to a project and knowing during hard times that things will get better. They have the power to make that change happen, an understanding that their attitudes can directly affect outcomes, and a commitment to increasing positive thoughts and diminishing negative ones. Are you putting effort towards becoming a more positive person?
Avoid complaining when things are turning sour, realize that the negatives and the positives in life will level out, and take responsibility for your life and actions. You are the only person responsible for your attitude--and your life.
One of the most common frustrations in weight loss is when all progress halts, despite the fact that you are diligently following your plan. Such plateaus are predictable and explainable. Basal metabolic rate (BMR) - the energy required to keep the heart pumping, lungs expanding, kidneys filtering and all other vital bodily functions going when the bods is at rest - accounts for 60-70 percent of the calories you burn and depends, tor the most part, on body mass. When the weight-loss occurs, body mass goes down; so does BMR.
Consider an example: you weigh 162 pounds and eat 1,900 calories a day. To lose a pound a week, you've got to cut between 500-600 calories a day. So you restrict yourself to 1400 calories, and the weight comes off. But suddenly, after week six, the scale refuses to budge. This is because with the weight loss, your BMR has also declined, and where your body used to burn 1368 calories per day, now it's using only 1,080. At this weight, there's less of you to move around, so you burn fewer calories workout out and wast fewer calories as heat. All in all, your daily calorie burn is now pretty close to what you're taking in.
Wednesday, February 27, 2008
A group of graduates, well established in their careers, were talking at a reunion and decided to go visit their old university professor, now retired.
During their visit, the conversation turned to complaints about stress in their work and lives. Offering his guests hot chocolate and an assortment of cups-porcelain, glass, crystal some plain looking, some expensive, some exquisite – telling them to help themselves to the hot chocolate.
“Notice that all the nice looking, expensive cups were taken, leaving behind the plain and cheap ones. While it is normal for you to want only the best for yourselves, that is the source of your problems and stress. The cup that you’re drinking from adds nothing to the quality of the hot chocolate. In most cases it is just more expensive and in some cases even hides what we drink. What all of you really wanted was hot chocolate, not the cup; but you consciously went for the best cups…and then, you began eyeing each others cups.”
Now consider this:
Live is the hot chocolate; your job, money, and position in society are the cups. They are just tools to hold and contain life. The cup you have does not define, nor change the quality of life you have. Sometimes, by concentrating only on the cup, we fail to enjoy the hot chocolate God provided us.
God make the hot chocolate, man chooses the cups. The happiest people don’t have the best of everything…they just make the best of everything that they have.
Live simply…. Love generously…. Care deeply…. Speak Kindly.
And by all means enjoy your hot chocolate!
Today's workout was legs:
wall sits 3x15 50lbs
step-ups 3x12 50lbs
single leg extensions 3x12 50lbs
leg extensions 3x12 90lbs
bridge-ups/on ball 3x15 12lb(medicine ball)
hamstring curls 3x15 12lbs (on ball)
leg curls(machine-single leg) 3x15 30lbs
leg curls (machine both) 3x15 55lbs
calf raises 3x15 220lbs
abductor 3x15 105lbs
adductor 3x15 95lbs
no time for abs - did them yesterday - more tomorrow
spinning class 30 minute express class - 30 minutes on my own...500 calories burned
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!
Get An Email Alert Each Time BAMOM19 Posts