Friday, September 05, 2008
Well tomorrow my son kicks off is final college football season! It seems like only yesterday he was a freshman and we were waiting with baited breath for every play he got to play. Over the past 3 years he has proven himself to be such a leader that he's been named a captain for this season (his senior year!). Where has the time gone? It's been such a joy watching our children play sports at the various levels through the last 20 years and it will be sad when the last game gets played. But, the moments we've shared and being able to watch them progress and grow and attain their goals though sports has been awesome. The bad news is that we will be experiencing the effects of "Hanna" and the game will be played under atrocious conditions according to the forcast. So, that will certainly dampen the experience.
But that's tomorrow. Today was about getting to the gym and doing my leg workout prior to spin class. I got there at 8 and lifted until class at 9:00. I learned a valuable lesson today; don't forget to eat your breakfast! I made myself two slices of wheat toast and planned to spread 1 slice of Laughing cow Lite cheese on it and eat that along with a banana. However, I got sidetracked taking the laundry out of the washer and left the bread in the toaster. 2 hours at the gym without breakfast is a horrible thing! I had very little left for the last 15 minutes of class. The good news is I did push through, but man was I hungry!
leg press 3x15 90lbs
squats 3x15 50lbs
deadlifts 3x15 65lbs
curl machine 3x15 50lbs
single leg curl 3x15 30lbs x 2
leg extension 3x15 50lbs
single leg extension 3x15 30lbs x 2
hip adduction 3x15 85lbs
hip abduction 3x15 85lbs
calf raises 3x15 160lbs
55 minute spin class
The following is an excerpt from Dean Anderson's daily blog. I felt it was worth keeping as a reminder.
There’s no great mystery here. A “lifestyle” isn’t something we can or do create all by ourselves, unless we’re hermits—it’s more of a joint project that includes our families, our friends, our workmates, and our whole social environment. It’s fair to say that your lifestyle at any given time is really a negotiated, give-and-take arrangement between you, as an individual with personal needs, desires, and interests, and all the “significant others” in your life, who also have their own agendas and needs. Given the fact that we tend to create our voluntary personal relationships with people who share interests, habits, and behaviors similar to our own, it’s not surprising that changing habits and behaviors is a lot easier when it’s a collective project and not just something you’ve decided to do on your own. Otherwise, change—even obviously healthy, productive change--can mean rocking a lot of boats, and that can be pretty difficult to handle, not only for you but for everyone else involved.
Does anyone owe it to you to change their behavior so it’s easier for you to change yours? We all like to think that, when we set out to make changes that are good for us, anyone who cares about us will jump on the bandwagon and do whatever they can to help out. And when that doesn’t happen, it can be pretty upsetting and disappointing. But remember...there are at least two sides to every story. When you change behaviors and habits that you’ve shared with the people around you for quite a while, they’ve got to figure out what’s going on. Does this mean you don’t approve of their behavior any more? Are you breaking your “deal” with them by changing the rules? If they don’t change too, can you still be friends/spouses, or will you move on to people who do things the way you want to do them? Is there any way you can still spend time together and enjoy it, without feeling like something has come between you? (These may be questions you need to ask yourself, too). Unfortunately, many people find it hard to deal with these kinds of questions directly and in the open–instead, they "act out" in strange ways to find out what the new rules are, see what the limits are and how you react, or non-verbally communicate their own unhappiness with the new situation. To you this may feel like lack of support or even attempted sabotage, but how do you know if that’s what it really is for the other person? And just how much do people who care about you owe it to you to make your changes easier for you to accomplish by making the same changes themselves?
Speaking from my experience, I was so very lucky to have the support and encouragement of my entire family. My husband does the cooking and he always prepares what I want, how I want it. My kids have adopted many of the healthy food choices that I now use. Everyone has always reinforced my lifestyle changes with their constant compliments. I couldn't have done what I did on my own. It "takes a village", really.
Thursday, September 04, 2008
Well, it's certainly not fall-like out here! We hit a record today, 95 degrees, the old record was 93 degrees. But, I'm happy to say that it didn't stop me from doing anything! I had my usual gym workout(this new program is really kicking butt!)of weight lifting from 8:30-9:30. Then I did a 45 minute spinning class.
My workout today:
bench press 3x8 75lbs
seated flyes 3x8 12.5 lbs
lateral raise 3x12 8lbs
alternating shoulder press 1x12 17.5lbs 2x8 20lbs
seated row 3x8 90lbs
assisted dips 3x10 125lbs
tricep kickbacks 3x12 12.5lbs
concentration curls 3x12 15lbs
ball crunches 5x15 20lbs
Then at 4pm I umpired 2 field hockey games!
My food was also excellent today.
Monday, September 01, 2008
I'm always a bit melancholy at this time of year. I love summer, and don't want it to end, but I do want to experience the sweet smell of autumn. So, here we are at the end of summer. I may try and get a few more beach days in this week as the temps are supposed to be in the 90's.
Today I had a really awesome strength training workout! I started a new program, well, I actually jumped ahead to the 3rd/4th week parts of a 4 week plan I found in Oxygen Magazine. The first 2 weeks represented things I've been doing for the last couple of weeks, and I'm further along in my progress than the first two weeks were. So this is what I did:
bench press 3x8 75lb
close grip push-ups 3x10
assisted dips 3x10 50 lb
alternating shoulder press 3x10 17.5 lb
seated reverse flye 3x10 12.5 lb
seated lat raise 3x10 10 lb
seated row 3x10 90 lb
concentration curl 3x10 15lb
tricep kickbacks 3x10 12.5lb
ball crunches 5x25 20lb
No cardio today, spin class cancelled due to holiday. Will add an extra day Saturday.
Also, started a little bit different eating plan. I'm trying the 6 smaller meal plan, eating 3 hours apart. Had oatmeal/blueberries for breakfast
tuna/lettuce/tomato/apple for lunch
1/2 banana/yogurt for snack 1
Zone Perfect Bar for snack 2
turkey breast/broccoli/tomatoes/brown rice for dinner
last snack will be glass of choc skim milk
You can complain because roses have thorns. Or you can rejoice that thorns have roses.
The secrets of positive people
Positive people tend to have many similar characteristics, such as knowing during hard times that things will get better. They have the power to make that change happen, an understanding that their attitudes can directly affect outcomes, and a commitment to increasing positive thoughts and diminishing negative ones.
Avoid complaining when things are turning sour, realize that the negatives and the positives in life will level out, and take responsibility for your life and actions. You are the only person responsible for your attitude--and your life.
This is a very important aspect to successful weight loss. Accepting responsibility and making the choice to do what's necessary, will indeed encourage positive thoughts and outcomes. Those positive outcomes in turn parlay into a desire to continue to do what you need to do to get fit and healthy! Only you can choose to do what's right and only you can take the credit for those choices.
Sunday, August 31, 2008
Today is planning day. I take my workout log book and write out the week's workouts. I'm attempting a new workout plan for the next 4 weeks. Although, when that's complete I intend to go back to the unilateral program I've been doing for the past two weeks. I like the idea of strengthening my weeker (left) side.
I like to keep things fresh and not let my workouts get stagnet. I'm planning on adding two additional walking workouts this week. I found a really good article in Oxygen magazine this week and it has 4 walking workouts that I want to incorporate. I'll either eliminate two spin classes and then do one each on Sat & Sun or I'll just add them to the program.
Field hockey will be starting this coming week, so I'm excited, but a bit apprehensive. I know I'll have to endure a lot of knee discomfort/pain, but I'll find a way to manage it.
I refuse to allow anything to be an excuse!
Friday, August 29, 2008
Well I just got back from 3 glorious days down the Jersey Shore! While the weather was a bit uncooperative 2 of the days, a bad day at the beach is better than a good day anywhere else!! I also had the pleasure of spending time with my two oldest children and their spouses. Additionally, I read an entire novel and still ran on the beach each morning! All in all there's no place better to be on earth, than the beach.
Running on the beach is something I would to be able to do every day. Because it's softer, the concussion on my knee is reduced significantly and that helps a lot in terms of minimizing knee pain. Today, since I missed Wednesday's lift, I did a double. Working out my back, core, abs, and legs. After which I did a 55 minute spin class. Right now, I'm in a moderate amount of pain, but it feels good to have gotten everything in and done.
It's comforting to know that I can adapt and yet continue to improve my fitness even when my routine is disrupted. While I was working so hard to lose the weight, I often worried about such interruptions and how they might cause me to give up my exercise. But, it's a great feeling to get up early and be out of the house before anyone else is awake in order to stay committed to being healthy.
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