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...
Wednesday, April 23, 2008
How Well do You Roll with the Punches?
Change is the natural order of the world. When something tries to stand against the force of change, it's eventually destroyed. Cliffs are eroded, trees are uprooted, granite cracks. People can crack too. For us to grow and live--to flourish--it takes adaptation and learning. Stubborn attachment to a single set of "knowledge" or way of doing things leads to stagnation of the mind and spirit. Remember to keep an open mind to new people and new ideas. Challenge yourself to always be learning something new. Focus on the possibilities of a fresh start, instead of hanging on to old frustrations. Sails are made with cloth for a reason. When they're stiff, winds beat against them until they tear. But if the sails are relaxed and workable, the wind can take you to places you've never been before.
Being flexible was difficult in the beginning, but it's become more easy to adjust and change in order to fit healthy living into everyday life.
Tuesday, April 22, 2008
Well, today I decided it was just too nice outdoors to go to the gym for cardio(aka spinning class)so I got up nice and early and put on my gear and headed out the door(plus it is earth day so not driving to the gym was good)for a 4 mile run! After about 5 minutes I was thinking..."what was I thinking" I haven't run for a while and 45 minutes seemed like an eternity, but of course, as is always the case, around the 1/2 mile mark I started finding my rythm and was on my way. I felt so awesome to have the sun shining on me and be out in the fresh air. So, when I get back, and hit the end workout button on my iPod Nike+ Tiger Woods comes on to congratulate me for having my personal best for the mile!! WhooHoo! It was an 11 minute mile. Which for me is really good.
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