Wednesday, January 21, 2009
This morning, cold as it was, my alarm goes off at 6:00 am and up I rise. Brush my teeth, and hair, put in my contacts and quietly get into my gym clothes. Once downstairs, I go out to warm up the car, come back in and fix my oatmeal, finish packing my gym bag and take my vitamins. While I'm sitting there eating my husband came down and into the kitchen. He said, "boy are you dedicated!" I found that to be very profound and knowing that I don't even hesitate in my commitment to my healthy lifestyle. When my husband said that, he meant it in a way that suggested I was somehow being forced to do something unwillingly or that I felt obligated to do. But the truth is that I do this now because I love doing it, I need it and enjoy it. there's no sacrifice involved in either the food I eat/don't eat or the necessary physical activities I do each day.
I can't marvel enough at th changes that have occurred during the last 3 years. The physical and most obvious are actually the least important. Instead the most amazing part is that I'm able to do things that I always avoided or never would have tried before. Little things like buying any clothes I want, without trying it on, being able to go and do things without abeing self-conscious. Waking up and starting my day before the sun rises has such a calming and almost magical feel to it. And to think I never started my day before noon before! The simple act of me getting out of bed before my husband wakes up is a mini-miracle and most unlikely scenario. I can't truly verbalize all that is wonderful and improved about my re-birth. But I wish this for everyone who is obese/struggling with weight issues.
Knowing that making this incredible turn-around is all too possible for anyone, and continuing to see this segment of the population(obese/overweight)exploited and misled is so very frustrating. I watched the Biggest Loser last night and I see the torture that these people are being forced to endure, and I listen to the things they say, and see that they are only being set up for post show failure. The lure of the money makes the changes they make tiemporary. For once they get the money, they no longer have the burning desire to continue doing the things they need to do in order to keep the weight off. If you search the past contestants, or if you watched Opra and say season 2 winner Eric, you find that so many of them have gained most/all the weight back. It further proves that thy have the wrong mental approach and what a real disservice the show is to them. Even worse, desperate viewers are being lured into another "quick weight loss" scam. When they attempt their own "BL" diet and don't see the double digit losses that the contestants are show losing, they once again get discouraged and see themselves as failures, and teir efforts are once again derailed. Even the news programs and magazines continue to perpetuate the myth of a quick and easy way to lose weight. Tonight's news lead-in is touting the "most successful" diet--the "cookie diet"! Pllleeeaaassse! I want to scream--"don't believe it". I'm also constantly shocked when people who belong to my gym are contemplating purchasing the latest gadgets to get those 6 pack abs. What is it about ourselves that makes us vulnerable to these far-fetched claims??? Thank goodness for Spark People, and I really wish people would buy-in all the way. If you're doing some fad diet, or taking some "diet" pill, or omitting the exercise component then you are not going to have lasting success with your weight loss. It's a total package or it won't work in the long term.
Today's workout: supersets/giant sets
overhead dumbbell presses 4x8 50lbs
w/lateral raises 4x10 25lbs
EX bar bicep curls 4x12 35lbs
w/close grip bench press 4x12 55lbs
w/lying EZ bar curl tricep extensions 4x12 35lbs
Zottman curls 3x10 45lbs
w/rope tricep pulldowns
60 minutes spin class
Tuesday, January 20, 2009
The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up.
- John Maxwell, author and public speaker
Negative attitudes affect your life by creating cynicism, a pessimistic outlook, and often a lack of confidence. Take note of the ways you are escaping responsibility for your attitude. Do you continually blame situations, friends and family, or life in general for your poor mindset? The world has influence, without a doubt, but growing into a mature person means taking control of your emotions and attitude. Own them!
I'm constantly amazed at how many people refuse to accept ownership for their actions. Today at the gym, tow of m spin friends were talking about how "bad" they were over the weekend, blaming football parties, other weekend gatherings for their out-of-control eating. I said we too, had football parties (in fact we have a huge family Sunday dinner every week) and served wings, make your own hoagies, tons of desserts, etc. They asked me what I ate, whether I ate those foods, I answered no. I always have something I can eat and that's the only thing I eat. In fact my daughter-in-law and myself were sitting at the table talking with a huge cake right in front of us, we both were remarking how it had not allure or attraction for us. We've chosen to eat healthy and we do, without feeling deprived nor craving junk/sweets.
When that light bulb goes off, you know that you've made it. It doesn't happen overnight, but little by little, step by step, being healthy becomes far more important, than the fleeting moment that I used to get from eating those old foods.
There really is no greater feeling than that of being fit. No food tastes as good as that!
60 minutes spin class
Monday, January 19, 2009
made us weak until we found it in ourselves. = Robert Frost
When you think of who and what is standing in the way of your dreams, itís easy to forget your own responsibility. Even the best of us can be guilty of unknowingly hurting our own progress. Procrastination, lateness, being disorganized, pessimism, not being honest with yourself, severe self-criticism, downplaying achievements, focusing only on weaknesses while ignoring strengths, keeping goals a secret, demanding perfection, giving up after a small setback. These are all ways you can make it tough to be and do your best. Smart systems, the right attitude and a promise to keep going no matter what will make a world of difference. Who wants to start the new year by dragging around a lot of extra weight?
I know I posted this previously, but it bears remembering that we are the sole owner of our success or failure in the endeavor to reach our fitness goals. We decide to make the proper choices in our nutrition and exercise daily. I find that never allowing a negative thought about both healthy food and exercise to enter my mind prevent me from feeling bored or disenchanted with the task at hand. I'm stronger than food and I'm certainly the only source from which to draw motivation. If I look outside myself for any of those things it would be easy to forget or skip them. So, each day I make the conscious choice to eat healthy (never ever ever have I cheated!) and do the required workout!
Today, I did my workout and found myself totally wiped out afterward. I didn't get the required rest last night and let me tell you I paid for it today. Not during the workout, but after, of course the fact that I lifted very heavy today, also plays into the equation, but sleep is as important as we have been told!
Today's workout: supersets/giant sets
bench press: 1x 12 65lb 1x10 75lb, 1x8 80lb, 1x6 85lb
w/assisted pull-ups 1x12 125lbs, 1x10 125lbs, 1x8 125lbs, 1x6 125lbs
flat bench chest flyes 1x12 25lbs, 1x10 30lbs, 1x8 35lbs, 1x6 35lbs
w/pullovers 4x10 30lbs
w/seated lat rows 2x10 80lbs, 2x10 75lbs
cable crossovers 4x12 30lbs
w/single arm DB rows 4x12 25lbs
weighted crunches on ball 4x25 20lbs
65 min spinning
Friday, January 16, 2009
My it was cold here this morning! Around 10 degrees and only went up to about 17 for the high. But it was very toasty in spin class! We made the mirrors steam up and I burned 466 calories.
Today's workout: leg day super sets
standing calf raise 4 x 15 120lbs
w/seated calf raise 4 x 15 55lbs
leg extensions 4 x 12 65lbs
w/leg curls 4 x 12 55lbs
squats 4x12,10,8,6 45lb, 55lb, 60lb, 65lb
w/deadlifts 4x10 85lbs
weighted crunches ball 2x25
ab curl machine 4x15 100lbs
I find it interesting to watch people at the gym. There are those who have been coming as long as myself, and they still haven't broken a sweat! There are two women I've watched for over 2 years, and they do the same routines at the same time, and they never lift more than the least possible amount of weight for anything they do. They sit side by side on all the machines and they talk to each other the entire time they are "working out". It's annoying when I need to get on any of the machines that the "no sweat twins" are tying up. They sit on the machines and gab and gab between their sets, after their sets, on and on they go. Why are they bothering? Then there are the people who really work hard, but obviously haven't changed or limited their food intake, they never look a bit different. What's the point? My time is too important to squander with little or no effort/thought put into my time in the gym. If I'm bothering to get up and dressed and out in the morning I'm going to make sure I get the most from my work out. It's like the woman on the tv show The Biggest Loser, just wouldn't push herself no matter how much Bob/her other teammates would yell at her. She refused to go beyond her comfort zone. She lost a mere 2 lbs, one of the 3 lowest of the week, and the others were all 6 lbs or more of a loss. Why is she wasting her/everyone's time? It's just unthinkable that someone wouldn't go all out and push themselves. After all, who are you cheating? This is one of the reasons I didn't want to b on a given diet plan(ie. WW, Slim Fast, etc) or hire a trainer. If you do that, then you shift the responsibility of your success/failure onto them. Doing this myself, for myself, without anyone else. When I'm in the gym, I don't need anyone to make me finish the last rep/set or to lift a heavier weight, or to tell me to turn up the bike's tension, I know what I have to do, and I do it. When I'm done, I'm proud of myself, and I don't need someone else's approval to leg me know I did a great job. I write my workouts out on Sundays for the entire week, and that way I'm prepared and know what I'm doing when I get to the gym. I don't wander around and wonder what to do, it's written out for me and just walk in and get started.
Friday, January 16, 2009
This morning I awoke to snow, fortunately, by the time I left the gym, it was gone! However, the temperatures are dropping quickly and it will be about 10 degrees tonight-16 tomorrow. Today's workout was spin class, and since I got there about 45 minutes early, I just got on the bike and started before class. I got an additional 20 minutes in before class. Total calories burned 566.
Today I just want to reiterate that exercise has to be a priority. There is no good or acceptable excuse to skip your exercising. If you are trying to lose weight and are only cutting calories, than you aren't getting healthy. Your body will hold onto the fat and burn musce in order to protect itself from starvation. Additionally, even if you lose weight, you'll gain it back again, because you haven't accepted that you must change the old bad habits. When you make excuses or put off exercise, or say, I'm working my way up to it, you are cheating yourself an just continuing along the same path that got you here on SP. Just forget the excuses and remind yourself how good you feel while exercising.
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