Monday, May 12, 2008
No matter what looms ahead, if you can eat today, enjoy the sunlight today, mix good cheer with friends today, enjoy it and bless God for it. Do not look back on happiness -- or dream of it in the future. You are only sure of today; do not let yourself be cheated out of it."
Certainly it is a day of gloomy thoughts with the horrible rain and cold weather-again! But when I read this quote I am reminded that it is a waste of precious time to dwell on unhappy thoughts. So, shoo to them and hello to the sunshiny thoughts! I went to the gym, had a good workout,even though I'm still stuggling with knee pain. But, my day has been good and I'm happy to be me!
Oriah Mountain Dreamer
Canadian Teacher and Author
It doesn't interest me what you do for a living
I want to know what you ache for
and if you dare to dream of meeting your heart's longing.
It doesn't interest me how old you are
I want to know if you will risk looking like a fool
for your dreams
for the adventure of being alive.
It doesn't interest me what planets are squaring your moon...
I want to know if you have touched the center of your own sorrow
if you have been opened by life's betrayals
or have become shrivelled and closed
from fear of further pain.
I want to know if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.
I want to know if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you to the tips of your
fingers and toes
without cautioning us to
to remember the limitations of being human.
It doesn't interest me if the story you are telling me
I want to know if you can
to be true to yourself.
If you can bear the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.
I want to know if you can see Beauty
even when it is not pretty
And if you can source your own life
from its presence.
I want to know if you can live with failure
yours and mine
and still stand on the edge of the lake
and shout to the silver of the full moon,
It doesn't interest me
to know where you live or how much money you have.
I want to know if you can get up
after a night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.
It doesn't interest me who you know
or how you came to be here.
I want to know if you will stand
in the center of the fire
and not shrink back.
It doesn't interest me where or what or with whom
you have studied.
I want to know what sustains you
from the inside
when all else falls away.
I want to know if you can be alone
and if you truly like the company you keep
in the empty moments.
Single Arm Bicep curl (each arm) 3x12 15 lb 30 sec rest between sets
EZ Bar curl 2x10 35lb 60 sec rest
one arm bent over row (each) 3x12 15lb 30 sec rest
single arm bent over flyes (each)3x12 5lb 30 sec rest
lat pulldown 2x10 75lb 60 sec rest
side plank (each side) 3x 45sec 45 sec rest
ball crunch 3x25 1 min rest
clam shell 3x25 1 min rest
25 min treadmill interval 1 min fast walk 1 minute run
20 min eliptical
10 minute stretch
Friday, May 09, 2008
Steven Covey is an inspirational speaker and motivator. This story is one that always makes me re-examine things and find the right focus. I may have posted this before, but it's one I like to read over and over.
A philosophy professor stood before his class and had some items in front of him. When the class began, wordlessly he picked up a large empty mayonnaise jar and proceeded to fill it with rocks, rocks about 2" in diameter. He then asked the students if the jar was full? They agreed that it was.
So the professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles, of course, rolled into the open areas between the rocks. He then asked the students again if the jar was full. They agreed it was. The students laughed.
The professor picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else.
"Now," said the professor, "I want you to recognise that this is your life. The rocks are the important things - your family, your partner, your health, your children - things that if everything else were lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, your house, your car. The sand is everything else, the small stuff. If you put the sand into the jar first, there is no room for the pebbles or the rocks. The same goes for your life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness. Play with your children. Take time to get medical checkups. Take your partner out dancing. There will always be time to go to work, clean the house, give a dinner party and fix the disposal. Take care of the rocks first - the things that really matter. Set your priorities. The rest is just sand."
A student then took the jar which the other students and the professor agreed was full, and proceeded to pour in a glass of beer. Of course the beer filled the remaining spaces within the jar making the jar truly full.
The moral of this tale is:- no matter how full your life is, there is always room for BEER
That last line would make my kids smile. That's their view of life for sure! Besides, a nice Carona Light would be ok once in a while! I don't drink beer/wine anymore because I choose to "eat" my calories and make them count for a while so I don't drink any beverage that has calories. But, every now and then a "cold one" sounds good. I never was a big drinker but I do like Carona...but if I never had one again, that would be fine with me too.
I've had a difficult week. For some reason I've really been suffering with my knee. I felt it being agitated during spinning class on Wednesday, but it wasn't such pain that I felt the need to stop. Then I've had games all week, but that's not out of the norm as we've been doing 6 games per week anyway. I did work out my legs on Monday, but felt no adverse affect from that. I did the treadmill on Monday, then Tuesday was a nice long 4.7 mile run through the orchards-nothing felt off that day either. Wednesday was the 55 minute spin class that I normally take so I don't understand what set it off. However, it's very swollen and even though I got through my games Thursday(it was bad Wednesday night after my game)and hadn't done anything but some housecleaning, it was really intense pain last night that kept me awake and I couldn't get any relief from Advil. So, today I didn't go to the gym...I hate that, but I have to pick up my daughter in Boston tomorrow and she lives on the 4th floor of brownstone and has a ton of stuff that Lou, she and I will have to cart down the steps. I have to be able to go up and down them and can't risk the knee keeping from doing so. Thus, a day off!
I can't believe this is the end of her junior year. She won't be going back to Boston in the fall as she's going to do her student teaching in BU's study abroad program in Sydney, Australia! How awesome that will be for her. She's so excited and has been working diligently to get the process completed. It was a rather costly and work intensive process with Visa's and physicals, etc. But she's gotten it all done and she's really excited about the prospect. It will be weird not being able to see her for almost 4 months, and not have her home for Thanksgiving. She's a real sweetheart who is a joy to have around and we'll miss her terribly. She's a bit bummed because she'll miss her twin brother's final football season at Delaware Valley College, especially since he's a captain for his senior year. The two of them are very close and have a unique bond, so I think they'll both struggle with her absence. This will be the first birthday they have spent apart since birth as it falls in September.
Well I'll rest up over the weekend, maybe go for a run on Sunday if the knee feels better. I abhor excuses and feel as if this is a huge one for me, but I just have to suck it up and realize that a 52 year old body sometimes needs to take a break and can't be pushed as hard as I would like!
Saturday, May 03, 2008
Courage comes in many forms. In real life, rescue workers, police, and the military have the courage to lie their lives on the line for someone else or a cause. Even for those of us who live life on a much smaller stage, courage is no less important. The world and the future can be scary. Fear of failure, fear of change, and fear of taking a chance can be enough to keep us in bed all day if we let them. Do you live bravely or do you often look for the easy way out? Next time you're faced with two choices, choose the bolder. As this becomes more natural, you can be sure that you'll do the right thing when called upon. Stand up for your values. Stand up for your goals. Stand.
How true this is! For so many years the easy thing was to do nothing about my weight. Then once I decided to stand, and take the chance by taking action, I began to find my inner strength and my voice, and belief in my abilities. I've always thought of myself as someone who stands up for what they believe in, but I wouldn't stand up for me. Now, I do, and I can't envision a time when I wouldn't.
A funny thing happened to me recently. Upon conversing with an old classmate of mine, whom I hadn't spoken with in years, we began sharing our weight loss stories. As I read her's from her e-mail, I felt as if I was reading my own. The guilt, self-recrimination, feeling of lonliness/helplessness, embarrassment in our appearance and lifestyle, that we all think are unique to us, instead are shared by all struggling with their weight. I know that many times on SP I've had that same experience and think that if we had only found a way to share those thoughts/feelings we would have all found our success with weight loss, such a long time ago.
Tuesday, April 29, 2008
OK, I'm tired of this cold, wet, gloomy weather. I want the 70 degree temps back. I want my windows open and the sun shining in! Last week I'm sitting out getting a tan, this week the heats back on and I'm in sweatshirts and blankets! What the heck?
Yesterday's workout was awesome. I did my tricep exercises in a superset format, and today I can really feel it. It's amazing how tweaking your workout just a bit, can bring positive results.
Push Day Workout(chest, shoulders, triceps)
incline bench 3x15 65lb
cable crossover 3x15 35lb
pec deck flyes 3x15 45lb
overhead DB press 3x15 25lb
front raise 3x15 10lb
wrist extension 3x15 5lb
tricep straight bar cable pushdown 3x15 45lb
single arm tricep cable extension 3x15 30lb supersetted with above)
tricep rope pulldowns 3x15 45lb
30 minutes running treadmill
Tuesday: cardio 55 minutes spinning class
Believing In Yourself
Limitations can either define us or give us a challenge to outwit. When you look at your abilities, do you see boundaries and limits, or do you see possibilities and potential? Obsessing about weaknesses can blind us to the untapped abilities we already have.
Accepting limitations is like having a built-in excuse for failure. Saying things like "I have a bad knee" or "I'm not that strong" or "I can't run" are all excuses for not giving your all. This journey is a test of committment and your willingness to sacrifice and do whatever it takes to be "all in". There is no TRY, trying is just another word for failure. Saying, you're going to try to lose weight, or give SP a "try" is like saying, I'm not willing to do what I know is neccessary to reach my goal. It's like saying, I know I can't, but I'll excuse myself by "trying". Don't TRY, instead decide that you WILL and you CAN and that's when you will achieve the results you are currently just "wishing for". A thing as simple as changing your point of view and mental approach, is all it really takes to lose weight and get fit!
Thursday, April 24, 2008
By Nanci Hellmich, USA TODAY
Dieters: This news should make your day.
The conventional wisdom is that dieters regain most of the weight they lose. But a growing body of research, including data released today, suggests some dieters keep the pounds off, especially if they exercise regularly and don't watch a lot of TV.
Researchers with the Centers for Disease Control and Prevention examined weight reports of 1,310 adults who were overweight or obese and had lost at least 10% of their highest weight. They were participants in the National Health and Nutrition Examination Survey, a nationally representative sample of adults who reported their current weight, their weight the year before and their highest weight ever.
Researchers found that over the course of one year, more than half of those surveyed regained less than 5% of their body weight. One-third regained more than that percentage, according to the findings in July's American Journal of Preventive Medicine.
Those who reported spending an average of four or more hours daily watching TV, playing video games or using the computer outside work were more likely to regain than those who spent one hour or less a day doing those activities.
FIND MORE STORIES IN: Prevention | Centers for Disease Control | National Health | Nutrition Examination Survey | Journal of Preventive Medicine
"Regular physical activity has consistently been associated with weight-loss maintenance," says Edward Weiss, a CDC medical epidemiologist. "We don't know the optimal dose of physical activity for preventing regain, because it may depend on individual characteristics we didn't analyze, like caloric intake or resting metabolic rate (calories burned while sitting still)."
Another government study released last year found that people are more likely to keep off weight if they weigh themselves daily and do at least 30 minutes of physical activity a day.
Readers who participated in USA TODAY's Weight-Loss Challenge this year exercise one to two hours a day to maintain their weight loss. Some have dropped 100 to 200 pounds.
No cardio so far, did some yard work and got some sun...will do my game and perhaps go for a run after dinner...
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