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...
Thursday, March 06, 2008
Sorry to not have posted yesterday...didn't get time to sit at the computer...so here's my workout for Wednesday
step ups 3 x10 25 #
barbell squat 3 x10 25 #
leg press 3 x15 185 #
leg extension machine 3 x15 55 #
lying leg curl 3x 12 45 #
calf raises 3 x15 225 #
60 minutes of spinning for cardio
Today I ran for 4.86 miles and walked for another 1.5 miles...it was such a beautiful day outside, that I didn't want to be in a stuffy gym and miss the sunchine and fresh air. I actually slept in a little then went out around 9(after it warmed a little) and just went through our orchards. I even stopped for a fee minutes after about 40 minutes to visit with my DH who was out working in the peach orchard. It was nice and he gave me a sweet compliment about my thinness, which gave me incentive to run for an extra 20 minutes more. All in all I just felt great to do something outside...thinking about getting the bike down and start getting in riding shape again. You would think that all the spinning classes I take would have me in great shape for the riding, but it's a whole different ballgame in the elements!
I thought I would be taking a trip to ATlantic City with a girlfriend of mine on Monday, but she had to cancel. I don't gamble, so I was looking forward to going to the outlets and doing a little shopping, but doesn't look like it's going to happen now.
Tomorrow is lifting for back and biceps and I'll be doing my 9 am spin class. It's supposed to rain but Saturday is going up to 60degrees so I'll go outside and run again.
Well, I'm done for the evening. So, good night.
Tuesday, March 04, 2008
OK, No gym today...it's 58 degrees at 9:00 am here in Jersey! I couldn't let that go by without being outdoors and getting my exercise in...went for a run/walk this morning. It was so great to get out in the fresh air. I feel so good sitting here right now. I must say that once again changing my workout delivered big results. I didn't feel as if I had really had an intense workout yesterday as the weight I lifted was a little lighter than usual, but the idea behind the step program must be correct. I can really feel those shoulder/chest/tricep muscles today!
Well, I must say I have a very big concern this morning. My son, the college football player, injured himself yesterday lifting weights. I'm expecting to hear from him today about the severity. He injured his shoulder doing shoulder press. I'm really praying it's just a sprain or such, and that it won't interfere with his off-season lifting. Expectations are very high for him this year(senior). His coach expects big things from him as a captain, and has been telling recruits that he's their expected representative for the Aztec Bowl (for seniors in New Mexico- in December)...so I know he's been pushing himself extra hard getting stronger than he's ever been. I just hope this doesn't slow him down...
They say good things happen to good people, but have you considered that maybe good things happen to those who actively work for them? Life is not a series of random coincidences. Your lot in life is determined directly by the amount of effort you are willing to put towards the goals you want to achieve. Many times a healthy level of assertiveness can go a long way in showing people what you're made of. Don't be afraid to let your inner hero outshine your more logical and reserved self. The return could be huge!
Monday, March 03, 2008
Do you follow what your heart craves?
As odd as it sounds, sometimes our logical minds can hold us back. Have you ever wanted to attempt a new career, run a marathon, or start your own business? Our brains might scream at us that it is safer to do what has been tried and true in the past, but don't let the fear of the unknown stop you! We all spend a lot of time worrying and little time examining the calling of our own hearts. What are you passionate about? Is there a way that you can honor these feelings in a responsible way? Trying new things can be terrifying, but following our passions can make us feel alive and become some of our most memorable moments in life. The thrill of love, the depths of grief, and the joys of a new career...all would be impossible without passion.
Passion gives us a reason to get up everyday, to live life beyond what our expectations may be. Passion makes your heart beat, and grow with every thump.
Monday, March 03, 2008
Organize your training to rally maximize the benefits of using dumbbells, barbells, and machines. There is order in which you can use each type of equipment to improve your results. It's called "Three-Step Teaining" and it can help you gain more strength and develop better physique in three simple steps. The whole idea of the Three-Step training centers on the stabilizer muscles. Rather than specifically training the stabilizers, however this system minimizes stabilizer fatigue so you can maximize your major muscle strength and development.
In general, stabilizer muscles (such as the rotator cuffs) lie deep under your major muscle groups (in this case, the delts); the former are typically smaller and weaker than the latter. Yet stabilizer muscles play a critical role in securing the joints during various exercises that major bodyparts perform. When you reach failure on an exercise, it's often due to stabilizer fatigue and not true fatigue of the majory muscle group. When the stabilizers are tired, the brain limits nervous system input to the major muscles to prevent injury from occurring. Free-weight and cable exercises requrie more stabilizer muscle involvement than mcahine exercises. And within the realm of free weights, dumbbell exercises require more stabilizer help than barbell moves. That's because with dumbbells, each arm is allowed to move in all directions at the shoulder joint, wheeas with barbell exercises the arms can move in fewer directions because both hands are fixed on the bar. Among cable exercises, one-arm moves (such as the one-arm seated row) call on more stabilizers than two-arm cable exercises (such as the wide-grip seated row.) Finally, machines(which include Smith machine and selectorized weight machines) require very little stabilizer involvement, since they follow a predetermined path that doesn't permit deviation.
Thus the order of involvement of the stabilizer muscles from most to least goes 1) dumbbels and one-arm cable exercises 2)dumbbells and two-arm cable exercises 3)machines. By performing exercises that require more stabilizer involvement earlier in your workout and exercises that require less stabilizer involvemnt later, you can more effectively train your major muscle groups. This leads to superior gains in strength and development in a shorter amount of time.
With the Three-Step Training program each step of your workout progresses to a different type of training, each with less impact on the stabilizers. This allows you to optimally train the major muscle groups without the stabilizers limiting your intensity later in the session.
Step 1 is a dumbbell or one-arm cable exercise; because these moves require more stabilizer help, do them when your stabilizers are strongest.
STep 2 is a barbell or two-arm cable exercise, which require less stabilizer involvement than the Step 1 movement.
Step 3 is a machine exercise, which involves hardly any stabilizer muscles and basically targets the major muscle.
For legs the dumbbell or unilateral cable exercises just don't apply. The key to Step 1 is allowing each limb to work independently. For legs, simply choose a single-leg exercise for Step 1. This has the same effect as using dumbbells for upper-body muscle groups - involvement of more stabilizer muscles.
In Step 2 for legs, choose a two-leg freeweight exercise. Thsi has the same effect as barbell or two-arm cable moves for upper body - it involves less stabilizer muscles than Step 1 moves but more than Step 3.
Finally, Step 3 use machine squatting type exercises (leg press, or hack squat) as well as leg-extension and leg-curl machines. Yes, legs involve more exercises because you're training two muscle groups - quads and hamstrings.
Stepping Stones: Mondays=chest shoulders Tuesday=back and abs Thursday=thighs and calves Friday=arms and abs(For abs and calves use a standard program-the three steps aren't overly beneficial to these two bodyparts.)
Flat-bench Dumbbell Press 3x10 25lbs
Incline Barbell Press 3x10 55lbs
Pec-Deck Flye 3x15 60lbs
Seated Overhead Dumbbell Press 3x10 20lbs
Barbell Upright Row 3x10 35lbs
Machine Shoulder Press 3x15 45lbs
One-ARm Reverse-Grip Cable Tricep Pressdown 2x10 25lbs
Lying Triceps Extension EZ curl bar 2x10 30lbs
Machine Triceps Extension 2x15 45lbs
I wrote up the program for this week using a three day lift, next week I'm going to the 4 day lift.
A married couple in their early 60s was celebrating their 35th wedding anniversary in a quiet, romantic little restaurant.
Suddenly, a tiny yet beautiful fairy appeared on their table saying,
'For being such an exemplary married couple and for being loving to each other for all this time, I will grant you each a wish.'
'Oh, I want to travel around the world with my darling husband' said the wife.
The fairy waved her magic wand and - poof! - two tickets for the Queen Mary II appeared in her hands.
The husband thought for a moment:
'Well, this is all very romantic, but an opportunity like this will never come again. I'm sorry my love, but my wish is to have a wife 30 years younger than me.
The wife, and the fairy, were deeply disappointed, but a wish is a wish.
So the fairy waved her magic wand and - poof! - the husband became 92 years old.
The moral of this story:
Men who are ungrateful bastards should remember fairies are female.
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