Thursday, January 29, 2009
today was cardio-55 minute spin class 10 minutes on the treadmill before class to get warmed up.
10 Reasons why YOU should lift weights:
The majority of women steer clear of the weight room and head straight for the cardio machines when they enter a gym and their reasons are endless. No matter what your rationale, here are 10 reasons to pump some iron.
1. Increase Strength. Forget about relying on other people to help you lift boxes, carry groceries or piggyback your toddler because strength training makes everyday activities easier than a walk in the park.
2. Lose Fat. Each pound of muscle you gain can burn up to 50 extra calories a day and you can gain nearly two pounds of muscle in just two months by weight training a few times a week. Better still, you can lose 3.5 pounds of fat at the same time.
3. No Bulking. research shows that women do not typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will, however, define and tone your muscles.
4. Healthy Bones. Research has shown that weight training can improve your bone mineral density by as much as 13% in just six months. This becomes crucial as women age to minimize their risk of developing osteoporosis.
5. Improve Performance. Hitting the weights on a regular basis can improve your overall performance in sport and decrease yoru risk of injury. Extra strength can power up your drive on the golf course and reduce the risk of injury among skiers.
6. Keep Yourself Healthy. You already know that strength training builds stronger muscles, but did you also know that it increases joint stability by strengthening ligaments and tendons? Well, it does. And a stronger joint helps prevent injury and eases the pain of osteoarthritis.
7. Strengthens Your Ticker. Weight training can keep your heart healthy by increasin your HDL (good) cholesterol and lowering both your LDS (bad) cholesterol and blood pressure.
8> Ward Off Type 2 Diabetes. Research has shown that regular weight trining can improve glucose utilization (the way the body processess sugar) in the body by 23% in just four months. This may reduce the risk of type 2 diabetes.
9. Age is irrelevant. It doesn't matter how old you are; strength improvements are possible at any age, even 80 years old.
10. Keeps You Smiling. working out with weights has been shown to improve a woman's self-confidence and reduce the symptoms of clinical depression.
Go longer, burn fat
Low intensity cardio elevates your heart rate 60-70 % of your maximum heart rate (MHR)(220- your age) The purpose of low-intensity cardio is to build endurance and burn fat. It is recommended that a minimum of 20 minutes three times per week of low intensity is necessary to improve your cardiovascular fitness.
Wednesday, January 28, 2009
days like today test what our metal and determine how dedicated we are to our healthy lifestyle. This morning I woke up to at least 6 inches of snow, freezing rain and ice. My car was undrivable unless I took the time to scrap/sweep and shovel it out of the mess. Fortunately I had planned extra time into my morning schedule, expecting the worst. So, after spending 25 minutes getting it clear, I continued on my way. The weather was bad enough that the regular spin instructor was a no-show. Fortunately, a sub was already at the gym and thus taught the class; which was an outstanding one! That of course, was a relief. There were only 4 of us in the class, but we had an outstanding ride. I had already finished my weight lifting, and showered and left the almost barren gym by 10:30 or so, long before most people had even gotten up! While an occasional day off wouldn't hurt, really, the thought of not going in this morning, never entered my mind. If the spinning class had been canceled after I'd gotten there, I would have just put on the iPod and ridden my own 60 minute session.
It makes me realize how much a part of my life exercise it, that it's essentially as important as food, or breathing, in the scheme of my life. That feels good, and is something to be proud of. The old me would most certainly have just pulled the covers up over her head, and slept in this morning, but not the new me!
Read this today on Daily Spark:
"One of the reasons people stop following healthier eating habits is because they feel restricted. They miss out on gatherings with family or friends because they are "on a diet" which they come to resent. Or even worse, they go and have a great time and order all their favorites and then give up the new lifestyle because they had one bad day and feel like they failed. The key to success is learning to incorporate new healthy habits into your day to day life. This helps reduce the feelings of resentment and restriction that make you want to quit and help you see that you can enjoy life in a new way."
This is just stupid and goes against everything we are supposed to be trying to do! suggesting that we can't enjoy gatherings or holidays with family and friend because we are on a "diet" is anti-Spark philosophy as we are taught to separate the food from the event; that we are not dieting, but changing the way we live. The suggestion that we are unable to live a normal life without the old unhealthy, fattening foods is once again crippling us and making us victims. In order to succeed at this and make it last, we must learn to take the power away from food. We can avoid unhealthy foods that are served at parties and gatherings, and still enjoy the event. We can find the joy in these activities without them revolving around the food we eat. We are able to live happy lives without noshing on burgers, wings, nachos and bloomin onions. And when we do this we are not depriving ourselves, but instead we are honoring ourselves and our health by treating our bodies as temples that should not be desecrated with fattening food.
Tuesday, January 27, 2009
We keep getting lucky with the forcasted snow around here. We got another dusting last night, but nothing to be concerned with. It's merely enough to get your car all full of salt. Tonight they are saying we will have snow changing to freezing rain, than to rain. But it appears as if we may dodge that snow bullet again. Either way I'll be up and out the door for an 8:00 class and lifting before hand. My alarm is set for 6 am and my gym bag is packed, clothes laid out and water bottle filled. I'll merely need to get dressed, eat my oatmeal and head out the door. I find a lot of comfort in the process of planning and being organized. Setting the alarm is a surefire way to make sure I don't find an excuse to stay in bed. That's one reason I like the spinning class so much. I know when it's scheduled and if I don't get up in time, I can't get my lift and the class in, it makes me accountable this way, and it keeps me on a designed schedule. I would still like to do more running, but unless I get on the treadmill, it may be a bit unrealistic at this time of year.
It's Tuesday night and I tape The Biggest Loser and watch it on Wednesday mornings. I did catch the end tonight and saw who got voted off. In that brief time frame (5 minutes or so) I was once again dismayed to see that the BL money grubbing machine is adding to it's product line and hawking more of them during the show or using product placements throughout the show. I know I harp on this but it's so frustrating that another entity is exploiting the desperation of obese people. I understand that we're thought to be easy marks, but it's so aggravating to see it happen over and over, and listen to people buy in, hook, line and sinker. I mean, watch the show, buy the book, get the trainer's DVD, buy the BL grill, and I guess that gives people the comfort of knowing it works...we don't need any of it. We don't need to idolize the trainers, or contestants (whom most of those past have gained most of their weight back) or even invest in the program/books/DVD's we have all the tools we need right here, and within ourselves. Why feed the money machines of the Diet industry?
Today was cardio-60 minutes of spin class
Monday, January 26, 2009
My new bedroom is amazing, it's like being at a beautiful hotel with all the amenities. My new mattress is totally comfortable and I love it, however, I guess my body is taking some time to get acclimated to the new surroundings as I keep waking up during the night. That is really kind of comical considering my old mattress was such a disaster. But I feel like a princess when I climb (yes, climb, I have a footstool to get up) into the bed and everything is so beautiful and comfortable. I didn't realize what I was missing out on for all those years. I'm certain I'll adjust, it's only been a couple of nights in the new room, so it will just take a little time I guess. I get a complete sense of serenity waking up in there each morning. Getting up seems to be easier and getting ready for the gym is so much easier since I can find everything so much easier.
I changed up my program again. I'm now doing a push/pull program
bench press 1x10 75lb 2x10 70lbs
incline flye 1x15 35lbs 1x12 30lbs 1x12 25lbs
overhead press 1x10 45lbs 1x10 40lbs 1x10 35lbs
lat raise 2x10 25lbs 1x10 20lbs
reverse flye machine 3x10 40lbs
rope pulldown 1x15 40lbs 2x12 40lbs
kickback 3x12 12.5lbs
45 minutes spin class
I read today's blog entry on the Daily Spark page and was interested to read the one stating how we all had to write our own "owner's manual" for this journey. That each of us must find our own way along the path to health and fitness. While it did speak up having to follow the basic principals of good nutrition, daily exercise, etc, I was again, disappointed to read the part that says "if you hate running, than don't do it, if you hate cottage cheese, don't eat it". I really wish someone would continue to encourage people to try things with an open mind, and positive approach. Saying you hate something merely gives you an excuse NOT TO. I don't believe there is any reason "not to" anything. If we tell ourselves we will like - whatever - then when we do attempt that thing we are often surprised that we like it after all. I mean who hasn't done the same thing with their child? Small children never want to try anything new, or sometimes just don't like the look of it, but we all say, just give it a try, you might like it, why then don't we take the same approach with healthy foods, and exercise? It's very frustrating to see "experts" enable people's failures by suggesting we "can't" do things. There was also a line suggesting that not everyone is capable of doing this (losing weight and getting healthy) as the author has, well I disagree totally. We all are capable and able of getting fit and losing weight. There is nothing special or unique about me that allows me to lose 143 pounds and other people not. We all have it within ourselves, we can all do it, we just need to think we can first. We must shut out all the "experts" who say it's not possible. Listen to the inner voice that says "do it", "you can", "you must", there is really no option to fail. Failure means a continued life of "nots". Not being able to enjoy all that life has to offer is what failure will give us! Choose to succeed at this, it's something we all need to do.
Sunday, January 25, 2009
Well today was our son's football banquet. The end of his football career. The event is lowkey and it's meant to honor the seniors who are leaving the program. A few post season awards are handed out and the seniors are given their jerseys and plaque as mementos of their careers. It was a nice event, but it brings an end to the playing days of our kids athletic careers. My son was such a pleasure to watch play, he had a passion tht few people ever have about anything. He left everything he had on the field and played the game hard. I think he feels a bit disappointed at what he's accomplished, as he had always dreamed of playing at Penn State. But what h is overlooking is in order to play at a school with that kind of program, you must be blessed with superior size or speed or both. At 5'10" and 210 pounds, he was an amazing hitter and did all anyone could ever hav asked of him. He played 4 years, on special teams as a freshman and at outside linebacker his sophomore, junior and senior years. He should have no regrets about his football career and feel proud o how he played th game. I'm exceptionally proud of all he's done and the young man he's become.
So this officially begins the next phase of life. One where we re-focus our attention back on ourselves as husband and wife and find things that interest us and allow us to enjoy the life we've built together. Part of this process has us re-claiming our house space and getting things organized. It's amazing the feeling you get when you de-clutter and organize things. Having control, perhaps that contributes in some way to th "whys" of the weight gain. I never really appreciated how much stress the "mess" causes. It's like a huge weight is lifted to be able to find what you want when you want and walk unimpeded from place to place.
I've just finished writing my workout for the week in my logbook and will pack the gym bag when I'm through here. I'll lift M-W-F this week and of course do my usualy spinning. I didn't get to run today due to the banquet, but I'll see what transpires this week...
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