Friday, December 12, 2008
A couple people have tried to see the story that ran in USA TODAY last May, only to find the link didn't work. I did a Google search and this is where the story has been archived.
I had a very good week and my knee has finally started to get back to where it was prior to my "boot camp" debacle. Today, I felt a little fatigued and laid off the leg workout that was scheduled, mainly because my knee is finally feeling better (in agony since last Thursday) therefore, I didn't want to risk further pain. My spin classes this week were all over 400 calories via my HRM. Thusday, though I didn't have time to post here, I followed one of the tips for keeping the weight loss going, by adding just 10 minutes a day, and I ran for ten minutes on the treadmill before spin class. I didn't get those 10 extra in today, but I did a lot of vacuuaming and cleaning when I got home, and that was like 40 minutes extra. I'm going to continue to do 10 minutes extra throughout the holidays. I'm very happy about that and my workouts this week were really good. I always love the week when I try a new workout as your muscles feel and react differently. Two or three weeks on the same program is the max or you just won't make any gains. Usually I would be getting ready for yoga class tomorrow morning, but I'm going to have to skip it since I have a funeral to attend. I may just go for a quick run in the morning and see how that goes.
Next Thursday, the photographer from USA TODAY will be taking pictures outdoors of me doing a walking workout, that should be fun! I'm glad it's going to be of me working out, the last pictures were kind of wierd.
Wednesday, December 10, 2008
Where is the time going? Such a busy time of year, but thankfully, exercise and diet are always the path to sanity! Today I had an epiphany of sorts; I received another request from USA TODAY writer Nancy Hellmich to do a follow up story on my weight loss in terms of a new series entitled "Diet on a Dime." Initially, she had planned on my segment focusing on healthy grocery shopping, but after we spoke, she decided I would be better suited to the area of fitness. During out conversation, I realized that I've become PASSIONATE about fitness and working out! Who knew that at age 53 that was even a possibility? We spoke on the phone for more than 20 minutes, and I could have discussed the topic for hours and hours. Working out is one of the greatest pleasures of my day. I don't know when that occurred, but sometime during this nearly 3 year voyage, I've gone from accepting exercise as a necessary evil, to something that gives me great pleasure. The feeling of sweat rolling off my body, and watching my muscles work while they lift weights or exercise, is the one time I really am proud and appreciative of my body. Women have such a difficult time accepting and loving ourselves/bodies, and our self-esteem is so tightly woven into our acceptance/love that anytime we can get that feeling makes us want to hold on to it, embrace it and repeat it, as often as possible! I can honestly say that I never feel as good about myself, as when I'm in my workout clothes and pushing myself to limits I never dreamed possible. For anyone still hesitant about beginning/continuing a workout program, please, give it a chance, focus on how wonderful your body truly is and appreciate and enjoy the moment. There really is no better feeling(well perhaps one, but that's not appropriate here)...
Along those same lines of thinking is today's Healthy Reflection from SP regarding motivation. I know a big part of my motivation is getting that feeling of self-respect and pride daily, but we each need to find what motivates us:
People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily.
- Zig Ziglar, motivational speaker
What do you do to motivate yourself?
Makes sense doesn't it? The secret to staying consistent with your goals is to stay motivated. That means finding ways to fire yourself up on a daily basis. Being inspired at a seminar, by reading a book, or while talking to a dynamic speaker is easy. But what happens when you're on your own? To follow through on that burst of motivation and reach the finish line, you need regular booster shots. Give yourself those little positive reminders that you have an important job to do and a good reason for doing it. What's pushing you? Surround yourself with visual, verbal, and physical "pep talks" that trigger that motive. It doesn't take long for dust to gather on your momentum, making your goals turn stale. A daily dose of motivation kicks off the dust before it can settle and gives you a fresh, clean start.
As for my workout today, it was a cardio-only day, as I'm currently lifting 4 days and today was the off-day: spin class 55 minutes 416 calories burned!
Monday, December 08, 2008
Monday the day of the week to begin again, or at least it feels that way. Monday is always the start of a new great week, and often it's my best lifting day. Having a day off seems to allow me to lift heavier on Mondays than any other day of the week. Today I began a different "superset" workout that is a 4 day per week lifting program. It's a great way to burn fat and calories while increasing muscle strength and size. I've really liked the two previous super set workouts and feel they've been a success. The best part is accomplishing so much in a short period of time. Two of the workouts can be completed in less than an hour and the third(a whole body 3 day a week plan)takes about an hour or a little more. I'm facing a dilemma because I'd like to take the 6 am spin class on Tues and Thursday, but that would mean lifting after cardio. Doing that doesn't allow for a maximum lift, however, I might just switch days and do legs on both Tues/Thurs and that might work for me....
Today's "Best of Spark People" had a very good article that struck a chord with me. As I approach my 3 year milestone I realize that the principals of this article were the foundation for my success.
We've all hit that bump in the road, the setback, the problem. What sets people apart is how they react to that bump. Are you one to spin out of control, in despair? Or do you grab a hold of that wheel and steer yourself straight?
Instead of giving up, Keep moving forward, developing what you have. Youíve already built a solid foundation on which you can rely. Hard work canít be overlooked.how can you react when something doesnít turn out as youíve expected? First, be objective. Step back and look at the situation. Take responsibility where it is due, but donít place blame on others. Is your setback really that significant, or will it just require a little extra exertion on your part? Come to terms with it and then start planning your next move. Instead of looking at possible unsatisfactory performance, take a moment to sit back and reward yourself for all that you have accomplished.
Above all, donít live with regrets. Approach life with perseverance and dedication to the things that matter most to you. Success is never easy. It remains up to you whether you will give up, or fight through the tough battles to earn whatever it is you want.
"Finish each day
And be done with it.
You have done what you could.
Some blunders and
Absurdities have crept in.
Forget them as soon as you can."(Ralph Waldo Emerson)
Move on with your life. Keep reaching for your goals and you will achieve them. One minor setback is nothing if you really want something and are willing to work for it.
Sunday, December 07, 2008
Just sitting down to prepare my week's workout plan. Finally have all the decorating(my house in and out and my parent's house in and out!)done and even did some cookie baking yesterday. The shopping is going pretty well, but the wrapping is a little behind. All of that takes a back seat to my workout schedule, however. I'm at the gym every day except Sunday, doing my spin class M-Tu-W-Th-and F, yoga on Sat and weight training M-W-F. This week I even tried a "boot camp" class and put in some extra cardio on the treadmill and elliptical. I'm proud of my committment and follow through with my workouts, and also that no cookie has crossed my lips! Not even a sprinkle or spoon lick. I'm coming up on my 3rd year anniversary and I can't tell you how amazing that accomplishment feels!
Friday, November 21, 2008
I am so proud of myself! I've had the most amazing week. After being on this program for almost 3 years now (wow...I can't believe it will be three years in January!) I've gone through periods where cardio wasn't my favorite thing. I do spinning classes 5 days a week, and have done so for 2 years straight now. It can get tedious and for a while I had not been wearing my heart rate monitor, and thus, not really giving it 100 % effort. While it's still a great workout, it could always have been a little better. So, I made a renewed committment to wear the monitor during class every day, and I have to say it really pushes me to work my hardest, and also gives me the desire to do even more. So here's how my week went: I continued with my 3 x's a week lifting schedule doing chest/back on Monday (upping my weight by 5%), legs on Wednesday (uping the weight by 5%), and bi's/tri's/abs on Friday (also upping the weight by 5%) this program is a superset program with no rest between exercises and I'm in my 3rd week of doing this. I really like it because I get an outstanding workout in about 35 minutes this way. But, since this was a week of recommittment, and since I've been arriving with little time to spare and sometimes rushing a little through the lifting in order to get done in time for spin class, I also made a concerted effort to get right up when the alarm went off, and get to the gym with plenty of time for my workout. In fact, Wednesday found me with time to spare so I did 20 minutes before spin class on the elliptical, after lifting, and then went to the 8:15 spin class where I burned 348 calories, upon completion of that class I found that an instructor that I liked was subbing at the 9:30 class, and so I decided to stay and take that class, as well! I had an amazing time, and burned another 395 calories, and instead of feeling spent afterwards, I had a ton of energy all day long. Thursday I decided to change things up a little more, and instead of taking the 9:30 spin class, I went in and did the 6:00 am class. While it was only 45 minutes (a little short) I found it invigorating to get up and get done that early, and hope it also gives my body a little shake up too.
Tomorrow is the final athletic event for the Reuter family, as my son's team won last week and will host the ECAC championship game at noon. They won their conference, though tied with two other teams, and didn't make the NCAA playoffs, but it will be a great way to end an outstanding career for him.
We really miss our daughter who is in Australia, and wish she would be here for Thanksgiving, but she'll be home on the 15th of December and we're planning a party to celebrate. Hopefully, she'll dazzle us all with pictures and stories of the extraordinary experience she's had. I know she's ready to come home, even though she loves it there, and her cat will be really glad to see her, too!
I'm going to make an effort to post more frequently and get back to tracking my calories and workouts on here. I'll have more time to do so, now that there are not athletic events to spectate, or officiate...I will do it!
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