Monday, March 17, 2008
Well, after a rather uninspiring weekend that started off with me skipping...yes you heard me...skipping my workout on Friday, I got back to business today with a renewed vigor!
3x10 dumbbell chest press 50#
3x10 incline bench press 60#
3x15 pec deck flye 55#
3x10 seated shoulder press 40#
3x10 upright rows 45#
3x15 machine shoulder press 55#
3x10 reverse grip cable pressdown 20# x 2(both arms
3x10 overhead tricep extensions(rope) 55#
3x15 machine tricep extensions 55#
15 minutes treadmill 4.0 speed 5.0-10.0 incline
15 minutes eliptical 35% resistance
45 minutes spinning class
701 calories burned
The things that are hard to bear, are sweet to remember.
- Lucius Annaeus Seneca
The sweetness of reflecting on a dream
Setting goals is easy. The tough part is putting time and hard work into realizing those dreams. The energy you are willing to put forth to reach your dreams is directly related to the probability of achieving them. Above all, be patient with the situation and with yourself. Don't lose your way by being blinded by disappointment, frustrations, and failures. Ponder the goals in your life and the obstacles you might face. Make appropriate plans to overcome those roadblocks even before they occur. Think of the reward of reflecting on a goal you have reached, rather than one you failed to see through. Most big dreams involve big effort!
This could possibly be one of the most important pieces of information for those entering into this life-changing experience. Knowing it's not easy, though so worth the effort, sometimes be daunting. But, if we realize that there will be days when we won't be what we want to be, and if we find a way through, so that we can stay focused on our goals, than we will succeed in the end.
Thursday, March 13, 2008
A young woman went to her mother and told her about her life and how things were so hard for her. She did not know how she was going to make it and wanted to give up, She was tired of fighting and struggling. It seemed as one problem was solved, a new one arose.
Her mother took her to the kitchen. She filled three pots with water and placed each on a high fire. Soon the pots came to boil. In the first she placed carrots, in the second she placed eggs, and in the last she placed ground coffee beans. She let them sit and boil; without saying a word.
In about twenty minutes she turned off the burners. She fished the carrots out and placed them in a bowl. She pulled the eggs out and placed them in a bowl. Then she ladled the coffee out and placed it in a bowl. Turning to her daughter, she asked, "Tell me what you see."
"Carrots, eggs, and coffee," she replied.
Her mother brought her closer and asked her to feel the carrots. She did and noted that they were soft. The mother then asked the daughter to take an egg and break it. After pulling off the shell, she observed the hard boiled egg.
Finally, the mother asked the daughter to sip the coffee. The daughter smiled as she tasted its rich aroma. The daughter then asked, "What does it mean, mother?"
Her mother explained that each of these objects had faced the same adversity: boiling water. Each reacted differently. The carrot went in strong, hard, and unrelenting. However, after being subjected to the boiling water, it softened and became weak. The egg had been fragile. Its thin outer shell had protected its liquid interior, but after sitting through the boiling water, its inside became hardened. The ground coffee beans were unique, however. After they were in the boiling water, they had changed the water.
"Which are you?" she asked her daughter. "When adversity knocks on your door, how do you respond? Are you a carrot, an egg or a coffee bean?"
Think of this: Which am I? Am I the carrot that seems strong, but with pain and adversity do I wilt and become soft and lose my strength?
Am I the egg that starts with a malleable heart, but changes with the heat? Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff? Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and hardened heart?
Or am I like the coffee bean? The bean actually changes the hot water, the very circumstance that brings the pain. When the water gets hot, it releases the fragrance and flavor. If you are like the bean, when things are at their worst, you get better and change the situation around you. When the hour is the darkest and trials are their greatest do you elevate yourself to another level? How do you handle adversity? Are you a carrot, an egg or a coffee bean?
May you have enough happiness to make you sweet, enough trials to make you strong, enough sorrow to keep you human and enough hope to make you happy.
The happiest of people don't necessarily have the best of everything; they just make the most of everything that comes along their way. The brightest future will always be based on a forgotten past; you can't go forward in life until you let go of your past failures and heartaches.
When you were born, you were crying and everyone around you was smiling.
Live your life, so at the end, you're the one who is smiling and everyone around you is crying.
Step-ups 3x10 40lb
dumbbell squats 3x10 #40lb
leg press #95lb
hack squat 95#
leg extensions 3x15 55#
calf raises 3x15 95#
seated calf raises 3x15 75#
45 minutes running - outdoors
Wednesday, March 12, 2008
A pocket is no place for a smile.
- Blues Traveler
Letting your optimism out
We all have natural talents and abilities that we bring to any given situation. Likewise our motivations are usually different as well. Some are motivated by money and success, others by a need for recognition, and still others by the simple satisfaction of doing a good job. But what determines HOW you behave is your attitude. Positive people are often respected, and others naturally gravitate towards them. Conversely, no one likes being around a chronic downer or someone who complains all the time. Next time someone says "Good morning," really embrace the idea! No one can take away the good feelings you have inside, so let them shine!
There was an interesting article in Shape magazine this month that spoke about stopping the habit of negativity. It recommended wearing a plastic bracelet (like the Livestrong type)and every time you catch yourself saying/thinking something negative, move the bracelet to the other arm. The idea being that you say negative things without realizing it...I'm going to give this a try...my DH says I'm always saying something negative, which I don't know why, because my thoughts and actions tend to be more toward the positives...this is a work in progress...but I do believe we are what we think, and our thinking can change the results of everything, so being positive is a must. See what you want to achieve, visualize it, try to feel what it will feel like once you have it, and then make it happen...that's what I'm doing, starting right now!
Today's workout: cardio - 55 minutes spinning
Tuesday, March 11, 2008
It takes twenty years to become an overnight success.
- Eddie Cantor
Setting a plan in motion
Short of winning the lottery, the idea of coming into wealth or power overnight is nearly impossible. Not that it is impossible to be successful, but it involves a lot of hard work, time, overcoming of obstacles, and dedication to achieve. You can't expect success to just fall into your lap. Often, you have to pour time and tears into reaching it. Set your goals, formulate a plan for getting from point A to point B (and C, D, E and F), and go for it! Let your perseverance and drive be the foundation for achievement.
If you follow those guidelines, you'll find it easier to sustain your motivation. Sustaining that initial surge of "want-to" is what seems to be most difficult. We always start out gung-ho and find success in the short-term, but eventually, we have lost our way, and found the weight we lost to boot. But this time can be different if we plan ahead and persevere by overcoming all/any obstacles that we find ourselves faced with. You need to know that not every day will be a "home-run" day, sometimes you just don't have that same enthusiasm, but if you keep going, and just put one foot in front of the other, before you know it, you've won the race.
Today's workout: back/abs
single arm dumbbell rows 3x10 25#
single arm dumbbell rows 3x10 25#
wide-grip lat pulldown 3x10 75 #
machine seated row 3x15 55#
incline leg raises 3x15
incline reverse crunches 3x25
flat-bench leg raises 3x15
oblique side bends 31x15 25#
crunches/ball 3x20 25#
60 minute spin class
Monday, March 10, 2008
The future comes one day at a time.
- Dean Acheson
Finding victory in the small stuff
Do your dreams seem far away? Does the distance between you and the finish line deflate your motivation? Often we forget that goals and dreams are not achieved overnight, but rather in a series of small steps. Progress towards your goals should also be counted as victorious! Stop looking at the end result to bring you the greatest joy. Instead, celebrate the ways in which your life is gravitating towards that desired result. Nothing is guaranteed in life, so make the most of each day and persevere. Remember that the small things in life build up to the bigger ones.
It's not the strongest of the species that survive, nor the most intelligent, but the ones most responsive to change.
- Charles Darwin
Flexible goal planning
Does change stress you out? Do you feel anxious not knowing what is around the corner in life? It is unreasonable to expect the world to adapt for you; rather you must change to fit the world. Life is without a doubt, unpredictable. While it is natural to desire stability and consistency, life simply doesn't work that way all of the time. People pass away, financial situations change, relationships end--all without our consultation! The best solution is to develop a sense of humor and flexibility. Continue to set long-term goals, but keep your options and means for achieving those goals adaptable, just in case life decides to throw a wrench in your plans.
Weight lifting program: Monday is chest and shoulders:
Flat bench Dumbbell press 3 sets 10 reps @ 25#
Incline Barbell chest press 3 sets 10 reps 55#
Pec-Deck Flyes 3 sets 15 reps 50#
Dumbbell Shoulder press 3 sets 10 reps 25#
Barbell Upright Rows 3 sets 10 reps 35#
Shoulder Press Machine 3 sets 15 reps 55#
15 minutes treadmill walking 5% incline 4 mph (burned 556 calories)
50 minutes spinning class
64 oz water
Not a great weekend. Didn't really exercise, and was out of my calorie range...led to a no loss weekly weigh in...back on track today...interesting that I haven't been as diligent with posting my calories this past week...
I really am not a fan of Daylight Savings Time! The change of time disrupts my whloe body clock and makes mornings difficult again. I was into a very nice routine, and then, blam, along comes the "big energy saver" (LOL what a lie) lose an hour of sleep. My body is not very appreciative and my energy level was just starting to pick back up, before that happened.
But, no point dwelling on it, I'll just adapt and adjust and move on...I was pleased with myself today, as I really wasn't feeling like doing cardio, but got on the treadmill for 15 minutes at 6% incline at 4.0 mph and then did the spinning class for 50 minutes...was pushing at 110% in class, but kept my HR in range for most of the class. I flet that was an accomplishment under the circumstances...
It's nice to have my daughter home from Boston, she's good company. We went to the movies on Saturday and I think she's going to line dancing with us on Wednesday night.
Umpire schedules for scrimmages came out today, we'll be doing 6 and getting paid for 5 of them...I hope it warms up out here, or I'll be wearing my "cold gear"...I am anxious to get out and see how it feels again. Hopefully, I'll get a nice calorie burn...maybe I'll wear my HR monitor to see how many calories I burn...
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