Wednesday, April 16, 2008
40 degree leg press 3x15 150#
Dumbbell Squats 3x15 30lb
leg extensions 3x15 65lb
adductor 3x15 95lb
abductor 3x15 95lb
ab machine 4x25 85lb
55 minute spin class
90 minutes softball umpiring
I'm a great believer in luck, and I find the harder I work, the more I have of it.
- Thomas Jefferson, President and philosopher
Where Luck Comes From
It's interesting. Successful people generally believe they made their own breaks. Meanwhile, the unsuccessful types tend to think that success is more found than earned--that fortune smiles on some and sneers at others. The truth is somewhere in between. With hard work, more doors open, more opportunities come by. Which opportunities show up can be a matter of chance. If your mom's not Naomi Judd, you may never get the chance to sing in Nashville. But whatever "happens by", you still have to be ready and willing to take advantage of it. It's really a matter of confidence and preparation. Belief in yourself will help you rely less on luck and more in your abilities. And a strong foundation will give you the power to bust that door down when opportunity comes knocking. You, too, can be lucky. You just have to work at it.
I'm a big believer in the hard work aspect, and I'm learning to take advantage of opportunities without fear of failure. I've always played things safe during my lifetime, but now I'm ready to try things without the fear of failure or embarrassment. That's a very liberating thing! So, while I'll continue to work hard, I'll constantly be looking for new and exciting opportunities.
Tuesday, April 15, 2008
There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between.
- Pat Riley, basketball coach
Are You Giving Your Goals Your Best Effort?
Your dreams deserve better than a half-hearted effort. Meet your goals with a weak handshake and they'll soon be waving you goodbye. Since you probably don't want to look back on a life full of "almost made it" memories, it's time for total commitment. Leave it all on the field, don't hold anything back. Is there anything more satisfying than pouring out your entire being, straddling the cliff, reaching your total limit, then looking up and realizing that oh-my-gosh-I-can't-believe-I-really-did-it
? And is there anything more tragic than failing and realizing you could have done more? If you feel "tuned out" of your current life, that's okay. Make your first goal to build a life that you can get "in"-to. Then don't look back. Make every day count and live purposefully, live energetically, live completely.
If anyone is looking for the key to losing weight and getting fit--this is it! Committing to doing it 100% is the only way. By trying to go half-heartedly you are cheating yourself and certainly setting yourself up for another failure. Whenever I would begin the weight loss venture in the past, I always kept in the back of my mind, "when I'm done" with this I'll do...and of course I was not committing to the lifestyle change that I needed in order to get, and stay fit. If you don't throw out all of your bad past behaviors and adopt new healthy ones, then eventually you'll end up where your began--"obese" again. I'm not willing to do that so I've bought into this new way of life for good!
Views on Aging by George Carlin
Do you realize that the only time in our lives when we like to get old is when we're kids? If you're less than 10 years old, you're so excited about aging that you think in fractions.
"How old are you?" "I'm four and a half!" You're never thirty-six and a half. You're four and a half, going on five! That's the key.
You get into your teens, now they can't hold you back. You jump to the next number, ore even a few ahead.
"How old are you?" "I'm gonna be 16!" You could be 13, but hey, you're gonna be 16! And then the greatest day of your life! You become 21. Even the words sound like a ceremony. YOU BECOME 21. YESSSSS!!!
But then you turn 30. Ooooohh, what happened there? Makes you sound like bad milk! He TURNED; we had to throw him out. There's no fun now, you're just a sour-dumpling. What's wrong? What's changed?
You BECOME 21, you TURN 30, then you're PUSHING 40. Whoa! Put on the brakes, it's all slipping away. Before you know it, you REACH 50 and your dreams are gone.
But wait!!! You MAKE it to 60. You didn't think you would!
So you BECOME 21, TURN 30, PUSH 40 REACH 50, AND MAKE it to 60.
You've built up so much speed that you HIT 70! After that it's a day-by-day thing; you HIT Wednesday!
You get into your 80's and every day is a complete cycle; you HIT lunch; you TURN 4:30; you REACH bedtime. And it doesn't end there. Into the 90's you start going backwards; "I Was JUST 92."
Then a strange thing happens. If you make it over 100, you become a little kid again. "I'm 100 and a half!"
May you all make it to a healthy 100 and a half!
How to Stay Young
1. Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them. That is why you pay them.
2. Keep only cheerful friends. The grouches pull you down.
3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. "An idle mind is the devil's workshop." And the devil's name is Alzheimer's.
4. Enjoy the simple things.
5 Laugh often, long and loud. Laugh until you gasp for breath.
6. The tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.
7. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
9. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country, but NOT to where the guilt is.
10 Tell the people you love that you love them, at every opportunity.
AND ALWAYS REMEMBER:
Life is not measured by the number of breaths you take, but by the moments that take your breath away!
Yesterday's workout: sets reps weight
decline bench press 3 15 80
cable cross-over 3 15 30
Pec Deck flye 3 15 45
overhead press 3 15 25
shoulder front raise 3 15 10
tricep pulldown 3 15 55
tricep pulldowns-straight bar 3 15 55
wrist extensions 3 15 5
Softball 90 540
Spinning 55 466.4
Softball 90 540
Sunday, April 13, 2008
Who Can Help You Reach Your Goals?
It's true. You're surrounded by people who want nothing more than to see you succeed and fulfill your dreams. They're out there watching as you go after your goals, hoping you make the right decisions, silently cheering each victory, wincing at each setback. Some of them may even want to join you on the journey to a particular goal. The kicker is that you don't know for sure where the source of this help may come from. It could be your spouse, a cousin, your dentist--even your mom. The only way to bring help out of the shadows is by talking. Tell people about your goals, and why they're important to you. Let them see your enthusiasm, and ask them to help keep you motivated and accountable (while you do the same for them). Get a goal buddy or a personal coach. You're in the midst of well-wishers.
I never would have been able to get to this point and lose all this weight without the help of my family. My husband is always doing things to make sure that I have healthy food. He's the resident chef and he prepares things the way I want them. My kids have been a constant source of encouragement and totally supportive of what I'm trying to accomplish. I know there are many people who don't have such a support system in place, and I know that makes this process that much harder. But, there really is no reason for your loved ones to not get on board with your food choices and life changes. All families can benefit from eating healthy and exercising, but even if they are reluctant, you still must fight for yourself.
I became even more aware of my DH's support this past Friday when the photographer from USA TODAY came to photograph us. He was really great, even though we were both apprehensive, and thought some of the poses were really contrived and odd. I'm hoping she uses action shots, as I'm not very good at "posing". I always have a pained expression on my face, when I'm trying to "smile" and I never know where to focus my eyes when they tell you to look this way or that. I just hope I look like I've lost the weight I have lost, because I don't want people to see the pictures and say, she lost how much? She's still fat...
The bottom line is that other people will find out about this website, or find some inspiration from my journey. I hope they look at me and say, "if she can do this, there's no reason I can't". I know that feeling of desperation when you have carried around all those extra pounds for so long, and you think that's how you'll be for life. Seeing all the ads, and promotions for this diet, or that weight loss program, or this surgery of that gimmick, can make you start to believe that you must use this or that in order to get the weight off, but if people look at what I've done and realize that it can be done without any of those products, than all of this is worth it.
Even though I didn't post, I kept my workout schedule all last week. My Friday workout was awesome in both amount of weight lifted and the complete program that included extra exercises for triceps and shoulders, even though I worked them out Monday, I added a little extra and then of course I did spinning class and had my game in the afternoon.
Tuesday, April 08, 2008
the last few days, but here's what I've accomplished:
dumbbell chest press 3x10 30lb
incline chest press 3x10 25lb
cable chest flyes 3x15 45lb
seated shoulder press 3x10 30lb
upright row 3x10 45lb
shoulder press machine 3x15 55lb
overhead tricep extension 3x10 30lb
single arm reverse grip cable ext. 2x10 25lb
single arm reverse grip cable ext. 2x10 25lb
machine tricep ext 2x15 35lb
20 minutes treadmill run/walk/incline
35 minutes spinning class
5 minutes stair climber
1:45 minutes umpiring
58 minute spinning class
1:35 minutes umpiring
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