Always a way

Friday, February 06, 2009

The longer I'm on this journey the more I understand that nothing is ever finite. We are always capable of making adjustments in order to get what we need done. This morning, after being out until after 10 pm last night, I slept through the 7:00 am alarm and allowed it to snooze. So, I ended up starting out 15 minutes behind. This really puts the crunch on my lifting schedule since I need to be finished by 9 am on Fridays, meaning I need to START lifting by 8 am. So, I lost 15 minutes, not to be regained, so how am I going to get my entire program finished? Simple, I made the exercises supersets and giant sets, and didn't rest between sets. Viola, got the lift done, and did some ab work and made it to class with 5 minutes to spare.

Today's workout:
barbell bent over rows 4x12 65lbs
w/wide grip pulldowns 4x12 70lbs
seated rows 4x12 65lbs
w/close grip standing pulldowns 4x12 40lbs
w/dumbbell one arm rows 4x10 15lbs
incline dumbbell bicep curls 2x25 25lbs
w/hammer curls 4x12 20lbs
planks 3 x 60 seconds
supermans 3x30 seconds

60 minute spin class

Without forgiveness life is governed by...an endless cycle of resentment and retaliation.

- Roberto Assagioli



The positive cycle of forgiveness

OK, be honest. Do you hold grudges? Do you allow old drama to determine your behavior? Is there someone you just can't seem to forgive? Grudges and a non-forgiving attitude do nothing but harm both parties. You might feel like you're "winning" by not letting someone off the hook, but you're only increasing your own worry and stress. Bitterness can lead to hate, which can sour a life. Today, write a letter explaining your point of view to the person you feel resentful towards. Clear the air; forgiving him. Even if you don't send it, it is an excellent way to relieve tension. Forgiving someone does not absolve them of the wrong that you experienced. It can simply free you to live a life that isn't anchored to the hurt and resentment of past events.

This is a life lesson we all need to learn...it's still a work in progress for me...

Off to Boston for the weekend...not sure I'll be posting until Sunday...have a great one...

  

  Member Comments About This Blog Post:

LWINTER 2/7/2009 7:55AM

Know what you mean. I'm having to go into work early, so am arising by 3:30 or 4 a.m. to get my exercise in (so going to bed earlier). It's hard but it's worth it. I'M WORTH IT! Have a good weekend! Lauren Report Inappropriate Comment

CULLENZ 2/6/2009 5:17PM

You must be ripped. Lifting weights just gives me this feeling of power. Like I can do anything. Report Inappropriate Comment

technical difficulties

Thursday, February 05, 2009

Ok for over 6 months now, the spin instructors have been experiencing technical difficulties with the stereo system in the spin room. One week ago I ended up having to wear my iPod because the volume on the system kept cutting in and out and going loud then soft. There were other problems where it didn't work at all, and they keep making patch jobs on it. Well, they fixed it so that it was playing CD's fine, but one instructor used tape cassettes and when she tried to use the system this morning it wouldn't work and it took them around 15 minutes to get it going. So, our class got started late, and as I was waiting for it to get going, I seriously wanted to go home. It crossed my mind as a few people did, in fact, leave, and then my motivation was really lagging. But, thankfully, I stayed, and thanks to my HR monitor I pushed myself and burned 497 calories. I had a really great lift today for triceps and chest. I also tried a new core exercise (new for me anyway) that a fellow spin class member told me about. Since I've been reading a lot about core exercises being much more effective than crunches, I've been trying different ones instead of the crunches. This one required doing push ups while holding 10lb weights x 10 reps then doing one arm rows while balancing on the weight with one hand x 10, same for the other arm, then doing 10 more push-ups. I was surprised that I was able to do them, and they really do work.

today's workout:
bench press 4 x 12 65 lb
incline bench press 1 x 5 65 lb
incline bench press 3 x 10 55 lb
Incline chest flye 3 x 10 25 lb
Incline chest flye 1 x 10 20 lb
close grip push up on bench 3 x 8
tricep dips straight legs 3 x 15
lying tricep extensions EZ Bar 3 12 30 lb
tricep pulldowns/rope 3 x 15 40 lb
push-up/w one arm row 3 x 15 20 lb
Cardiovascular 55 minutes spin class

Once the game is over, the king and the pawn go back in the same box.

- Italian proverb

Reinforcing Healthy Competition

Competition is a natural part of life. We are faced with competition for jobs, a mate, and even the best parking spot at the store. Approaching these situations with grace is an important way to model good relationship skills--especially to our children. Often people get angry during competition, but try to be mindful of how this frustration is unleashed. No one wants to be on the receiving end of either a sore loser's lack of composure or a boastful winner's lack of grace. Don't gloat to your friend that your daughter can run faster or read at a higher level than her child. Remember, after the basketball game concludes she is still your friend and you don't want a moment of hot-headedness to interfere with what really matters--your relationship. Modesty can go a long way!

  

  Member Comments About This Blog Post:

CULLENZ 2/6/2009 4:06PM

Wow. I am exhausted by just looking at your workout. Great job. Report Inappropriate Comment

TAFODIL24 2/6/2009 1:43PM

Nice Blog ~ I love the Italian proverb! We can all get along! Have a fabulous Friday! Hugs and Love~Taffi Report Inappropriate Comment

LWINTER 2/6/2009 7:19AM

That all ties in with your "being flexible" mindset! I've had to get to work earlier this week for a pressure/deadline project, so getting up earlier so I can get my exercise in (cause I know my stamina won't last at work without my exercise!). You're getting spoiled with the music, tho. We don't have any music in the pool room where I go, even though they have it in the machine room, LOL! Someone had a waterproof Ipod, the other day! Amazing! But somehow, I muddle through without music, mainly by making the water move around and make noise! LOL Report Inappropriate Comment

Frozen Tundra

Wednesday, February 04, 2009

What a morning! For once the forecasters were somewhat right in that we certainly got snow. It was of course, more than they predicted, but indeed we did get blanketed with about 8 inches. When I went out this morning to start my car-no garage-I first had to shovel (actually sweep as I broke the shovel last Wednesday in that storm) a path to my car, then sweep the car and the surrounding area. I had driven last night and forgot to turn the wipers OFF so I had to carefully work around that, then the door was frozen shut and I had to yank on that a few times, but after about 30 minutes I got the car cleared of snow and started so that the ice would melt with the defrosters. That being done, I went back inside and had a quick, small breakfast gathered my gym stuff and started out. It took longer to get there, and so I was later than normal. Since my scheduled workout was going to take about an hour, I switched Friday's and today's workout. Legs didn't have the same number of exercises as bi's/tri's so I was able to finish in 40 minutes and make it on time to spinning class. I always feel very empowered when I overcome an obstacle and make adjustments in order to handle life's little bumps. It makes me realize that even though I'm very structured and organized, I'm flexible enough to take on whatever life throws my way and still stick to my program.

My workout:
40 degree leg press 4x12 90lbs
(single) leg extensions 3x12 30lbs
leg extensions 4x12 70lbs
leg curls 4x12 50lbs
hip abductor 4x12 110lbs
hip adductor 1x12 95 lbs 3x12 80lbs
seated calf raise 2x30 50lbs

60 minute spin class

Last night I wrote a blog dealing with my frustration over a discussion board topic. Many people commented in the positive and I'm glad to hear from them. There were a few who were less than pleased with what I wrote and essentially called me out. As I stated in the original blog. I get that we all are on our own journeys and perhaps we all have different goals. My goal has always been to get healthy and fit, the weight lost, has been the bonus for me and it's certainly "icing" on the cake. But I knew that in order to get healthy I had to change my life--reinvent myself-and discard all the old preconceived ideas I had about food and exercise. Yes, I read daily all the "experts" who insist we can't eat healthy 100% of the time, that we are all so weak and incapable that there must be times we eat what we crave. In fact, my husband's GP has told him that "it's ok" to eat "goodies" occasionally. (That infuriates me!), my father's cardiologist has told him that it's "ok to eat" beef, occasionally. WHY??? They are basically re-enforcing the idea that we are controlled by food, that we are incapable of finding other pleasures and other foods that take the place of unhealthy goodies. We aren't victims of food, we can be the ones in control, and part of that control is to change our mindset about what special events mean to us, is it the people or the food? Is it more important to profess to be indulging bye eating food we know is unhealthy in order to appease someone else. Why can't we choose to eat food to fuel our bodies instead of using it to give us some "feeling". We can't "love" food, we don't "love" inanimate objects, we love people/pets, not food. We "need" food to nourish us and allow our bodies to do the things we want/need it to do. For every food that I thought I "loved" and couldn't live without, I've found substitutes to replace them, and "enjoy" them just as much. I plan for special occasions and my family helps me, by offering healthy options for our gatherings. I don't use these times as excuses to skip exercise or eat differently than I do any other day. I DON'T FEEL DEPRIVED! I don't feel cheated...does that make me enlightened? You bet our A--! It's taken me over 30 years and numerous failed previous attempts to understand that if you don't let go of old bad habits, you'll gain the weight right back. These life changes can't be temporary, thy can't be sometimes habits, they have to be things you do, just as you brush your teeth.


I purposely didn't post my feelings on this issue to that discussion board, because I get that there are those who are still in denial and can't accept what they need to do in order to lose the weight and keep it off. If this sounds too "know it all" I'm sorry it offends, but I'm not sorry that I feel this way, or that I wrote it in my blog. Because if there ever comes a time that I forget, I'll be able to remind myself of what it takes...but I don't think I'll ever forget, because this life, my new life, is far too much fun and beyond all expectations for me to ever lose sight of how I got here.

One of the main reasons people gain weight in the first place, and find it hard to lose on their own, is that we live in an environment where calorie-dense food is TOO available, and eating it is often part of fitting in to the social groups were part of, including family, friends, and co-workers.

You've probably seen some of the magazine stories, about how your friends make you fat. Of course, no one literally forces you to overeat you're the one who puts the food in your own mouth. But if a spouse or significant other doesn't want to change how they eat, or friends get upset when you change the rules on them (which might have included excessive drinking, eating, or sitting around), or co-workers act offended when you decline the office doughnuts or fast food lunches, this can generate an awful lot of pressure to give up your new behaviors and go back to the way things used to be.

And a lot of this pressure comes from the inside, as well as the outside. It's our nature to need and want to fit in, and it's very hard to be the outsider who's playing by different rules and priorities.

The bottom line is that most of us do much better, and feel much better about it, when eating and exercising the way we need to is what helps us fit in, not when it means we have to resist pressures to conform or struggle constantly with temptations.

In the long run, we can all learn how to provide this kind of support for ourselves and for others. But that takes getting it from others first, learning how to use it well enough to pass it on in words and deeds, and finally, really digesting it and making it part of your own inner dialogue with yourself. When it comes to support, getting and giving it are all part of one process that makes everyone stronger.

I strongly believe it all starts with our inner dialogue and part of that has to be admitting we can't continue to kid ourselves into thinking we can't do what's right all the time. It took me a long time to understand this and I feel obligated to share that with others.

  

  Member Comments About This Blog Post:

DEBBIEDAY 2/5/2009 11:58AM

YES-YES & YES! Love that you are so openly and honestly sharing it! Nope-I'm not there 100% (yet) but working towards it and there is no way someone can honestly look at your SUCCESS not only in reaching your intial goals but MAINTAININg and making a REAL lifestyle and not see there is a reason to pay attention and 'at least' consider what you have to say on the subject!!! THANK YOU for your openess and willingness to share what we NEED rather than what we may 'want to hear', and if others even 'so called experts' would stop giving us 'permission to fail' maybe this nation could stop its progress at becoming known as the heaviest and most self indulgent nation in the world! Debbie Report Inappropriate Comment

I'm bugged!

Tuesday, February 03, 2009

I made the mistake of posting to a discussion that asked "does anyone plan for high calorie meals in their plan?" Of course I do not. It's unrealistic to think that you can work high calorie foods into your healthy lifestyle! The majority of the respondents said they do because---"I'm not going to deprive myself"--If I don't I'll just go overboard--there's not reason I can't fit one into my calorie count---special occasions allow me to indulge...yada, yada, yada! All excuses that will lead to eventual failures. I never feel that my healthy nutritional plan deprives me of anything! I ENJOY healthy foods and never wish I was eating what other people are eating, instead I feel enlightened and special to be eating healthy instead of stuffing my face/body with high fat, high sugar, high calorie foods. Going out to eat, attending a party for birthdays or other events, or holiday meals don't have to lead to overeating or eating unhealthy foods with little to no nutritional value. Many of the posters statd that the way they "fit" these "high calorie meals" into their calorie count is by either eating light pre-meal/skip meals, "making up" for it by eating less the next day. Eating light prior to the special occasion almost guarantees you'll be too hungry to eat healthy and within your calorie range. Planning to workout more or eat less the next day, are also tickets to failure since starving yourself only leads to cravings. The working out idea may or not be accomplished, you never know how you'll feel the next day...another women stated she doesn't worry if she's under her calories for the next day.

I just can't believe that these women belong to this site and continue to harbor th bad habits that brought them here in the first place. The mindsets, and actions of these folks screams of their reluctance to make and maintain the necessary healthy habits that will ensure their success.

I really can't understand this, I know I sound pompous and full of myself to some people and also that we each have to find our own way down this path. But understanding what "making lifestyle changes" means is key.

  

  Member Comments About This Blog Post:

CUATROMOMMY 2/4/2009 1:46PM

Thank you for posting this message. I think people like me (the queen of excuses) need to hear this. Too often I sugar coat (literally) things to make myself feel better and it is just as self destructive as a drug addict giving themselves the "just one more time" talk. I'm grateful you are here. Report Inappropriate Comment

LWINTER 2/4/2009 8:12AM

LOL, I totally agree with you here. After 15 months of changing my life & losing 84 pounds, a piece of cake doesn't interest me at all. In the office, we buy a cake for each person's birthday, & I must admit that on my birthday, I ate a small piece (after looking up the calorie count & making a generous estimate, since the cake box had NO nutrtition facts on it!). When another birthday rolled around, I was further along in my lifestyle & didn't want to eat any cake--well, you would have thought that I was committing a dastardly crime!! They acted like they wanted to shove the cake down my throat. One person even said, "I ate your cake on your birthday, you should eat mine!" That just made me dig in my heals even further. Go figure? L. Report Inappropriate Comment

_RAMONA 2/4/2009 3:42AM

First of all, I 'get' where you're coming from with this, Diane, and I occassionally share your frustration with people who seem to remain their own worst enemy past all reason. You say, "understanding what "making lifestyle changes" means is key" True. However, isn't this defined a little differently for everyone within certain general perameters? Isn't there room to be occassionally self-indulgent? I wasn't privy to the conversation of which you speak, but why come down so hard on people who aren't quite as "enlightened" as you are... or those who perhaps very sincerely and respectfully see it differently? I invite you to consider another perspective: http://www.sparkpeople.com/mypage_p ublic_journal_individual.asp?bl og_id=1768404 I do thank you for your blogging because you always give me something to think about. I hope 'newbies' such as myself can offer you something in return. Otherwise, it's no longer 'sparking' is it? {{{{{{{{{ HUGS }}}}}}} Comment edited on: 2/4/2009 11:46:52 AM Report Inappropriate Comment

KALISWALKER 2/4/2009 1:32AM

Feasting is how people celebrate many things, so it is hard to change the mindset. Comment edited on: 2/4/2009 1:33:27 AM Report Inappropriate Comment

SUNNIEDAES 2/4/2009 12:40AM

I have to agree with you on this one Di. I'm always amazed at the excuses some people can come up with in order to overindulge. Overindulgence is what caused me to balloon up to over 350 lbs. Why on earth would I ever think I can still eat like that? Even on occasion? Just doesn't make sense to me. I also feel so much better now that I'm eating healthy foods. I just don't want the "bad" stuff in my body anymore. However, I can't worry about those who not are committed at this time. My prayer is that they will be convicted about their eating habits and make some positive, permanent changes in their lives. You're doing great girlfriend. You continue to inspire me. Hugs, Bonnie Report Inappropriate Comment

Great class

Tuesday, February 03, 2009

Spin class is always very good and exhilarating but some days are much better than others--today was one of those days. When the music is just right and everything clicks, you're in a zone and you can't think of anything you would rather be doing...that was today.

25 Quick Ways to Combat FAT Today

1. Add new songs to you iPod. "The Journal of Sport & Exercise reports a 15% endurance boost when working out to music.

2. Burn more than you eat. don't go crazy with calorie counting, but do be reasonable about your food choices and let food fuel you, not fill you.

3. Stay hydrated. Yo're likely more thirsty than hungry when your tummy moans. Drink water bfore every meal to curb cravings.

4. Take a seat! Rushing while munching won't make you feel full and you'll likely snack again. Relax and chew!

5. Stay home! If budget allows, invest in a good piece of cardio equipment for your home. For somethng on the do-it-yourself side, create an in-home workout with push-ups, squats and sit-ups.

6. Dial-a-buddy. Grab a friend and make a date to join a cardio class this week. You can burn up to 350 calories per class.

7. Fat fix. Fuel up with healthy fats from fish, olive oil and nuts. Studies show you'll bur moe fat when cells are fueled with essential fatty acids.

8. Swap sugary sports drinks for milk. Research shows that just two glasses of low-fat milk keeps your body burning fat even after a workout.

9. Apple of my thigh. The high fiber content in apples helps curb cravings and will help curb cravings and willhelp shrink your "waste." (se #10)

10. You could lose up to 12 pounds (of waste, not fat) by having more regular bowel movements. Aim for 25 grams of fiber per day.

11. Hit the trails! One hour of cross-country skiing will burn at least 600 calories.

12. Sweet surender. Freeze blueberries and pop them for a sweet fix. Research shows that wild blueberries have the highest antioxidant capacity when compared to 20 other fruits.

13. Lights out! Experts say six to eight hours of sleep per night revs fat burning. Being tired can lead to making poor food choices or skipping workouts altogether

14. Perfect pair. At each meal, combine lean protein with complex carbohydrates for slo fuel-burning all day.

15. Cinnamon girl. Adding tis thermogenic (a.k.a. fat burner) to our food boosts metabolism and energy so ou can ramp up fat loss in a pinch!

16. Hit the floor! You can burn up to 100 calories by spending five minutes a day doing the plank pose.

17. Sex-fit. Just 30 minutes of sex can burn 150 calories. Now that's a workout with some serious benefits.

18. Caffeine calamity. when teamed with cortisol-the stress hormone--caffeinated drinks will become your fat's best friend. Dump that extra cuppa joe!

19. Eat more. Adopt the clean-eating lifestyle and consume six small meals throghout the day. Fuel you body and feel satisfied longer.

20. Stock up! Travel with clean snacks. Try apple slices with peanut butter for flavorful hit of vitamin C and protein.

21. Eat before you grocery shop. Research shows that a satisfied appetite curbs your likliness to overspend and overeat.

22. Get on the ball! Sitting on a stability ball at your desk can burn up to 85 calories every 30 minutes.

23. Treat yourself. If you've hit a fat loss goal, indulge in that workout outfit you've had your eye on!

24. Go green. Studies show that green tea burns fat! Switch your diary-doused coffee for a green tea bag a few times a week.

25. Spring cleaning. Replace high-fat salad dressing with balsamic vinegar, swap butter for omega-3 filled olive and ditch white rice for fiber-packed brown.

If it is to be, it is up to me.

- Author Unknown

Do you succumb to laziness?

We commonly procrastinate or put off an activity altogether by saying "It will get done eventually" or "Someone else will do it." Wrong! Being lazy and not taking responsibility are wastes of time. Often the power for change is within us, but without our efforts things would fail or go awry. You cannot rely on help from others, only what your own two hands accomplish on their own. Hard work is a habit that needs constant attention. But be mindful that you are giving your full effort to a project. Apply yourself, value your time, and don't squander it hoping for help.

It's funny how much I used to waste time and put chores/things off. Now, I'm totally different, and totally understand that procrastinating is a total waste of time and not worthy of the person I've become. In terms of waiting for someone else to do our work for us, that very much pertains to weight loss, as much as it does to everything else in our lives. I understood that when I began this journey over 3 years ago. it was for that reason I didn't want to do Weight Watchers (or some other type program) and why I didn't sign on with a trainer. Using those things would be a crutch that I would either need forever, or I'd leave them at some point and possibly(probably) revert to my old bad habits again. If I need a trainer to inspire or push me to do the work I know is necessary to lose/keep it off the weight, than who am I really doing it for? Being able to push myself ensures that I will continue to succeed.

We do all have the power within ourselves to accomplish anything we want.

  

  Member Comments About This Blog Post:

KROLES55 2/4/2009 9:20AM

Great tips!! Thanks for sharing.... Report Inappropriate Comment

LWINTER 2/4/2009 8:05AM

Great 25 tips, love the one about treating yourself to a new outfit & also the "sex-fit", bet Hubby loves that one! Lauren Report Inappropriate Comment

KALISWALKER 2/3/2009 5:21PM

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TAFODIL24 2/3/2009 4:43PM

Great Tips! Thank you for sharing! Glad you had a fabulous workout! Gotta love those! Hugs and Love~Taffi Report Inappropriate Comment