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.
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!
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.
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.
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.
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.
Monday, February 02, 2009
In technical terms, metabolism is the sum total of all the energy you use each day in your body, from breathing and pumping blood to thinking and making your cells work. More simply put, it's how many calories you burn every day.
The average person burns 75% of calories at rest, resulting in your resting metabolic rate. this is largely determined by how much lean body mass ou have--each pound burns 14 calories per day. So for instance, a five feet tall woman who is five feet tall and has 100 pounds of lean body mass will burn about 1,400 calories per day.
some people are born with a faster metabolism than others. If you have higher muscle mass or are taller, you have a better chance of owning a rocking metabolism. Still working on your muscles? Try fidgeting. It can burn an extra 400 calories a day.
Although metabolism slows--by 3% per decade--you can stave off those brakes. Most of the slowdown can be halted by building muscle and eating adequate protein. David Heber, MD, PhD., professor and director of the Center for Human Nutrition at University of California recommends eating about one gram of protein per pound of lean body mass, which amounts to 25% of calories from low-fat protein like fish, chicken, whey, soy protein substitute and nuts (keep portions to one to two ounces.) Also pack yor diet with lots of fruits, vegetables and complex carbohydrates.
Fine-tune your mind-body connection
Living a healthy lifestyle takes a ton of self-discipline. But the greater the challenge, the better the reward. If you can be successful in one area of your life, you then feel confident taking on other challenges. By living this lifestyle, you get a sense that you can accomplish anything," says Blair Whitmarsh, Ph.D., a sports psychologist and dean of human kinetics at Trinity Western University in British Columbia. In other words, success breeds success. You're more likely to set and reach your goals, and to rebound from failure.
Living this lifestyle also lowers your risk of depression, according to a 2007 study published in the American Journal of Lifestyle Medicine. Exercise is an active behavior, and active behaviors (versus sedentary ones) lead to a feeling of accomplishment. Studies also show that from a physical standpoint, exercise can greatly reduce anxiety. In fact, the study authors argue that workouts and a healthy diet, (specifically one high in omega-3 fatty acids) can be a prescription to treat depression and anxiety. When we're stressed, our body releases both adrenaline and cortisol. We need some cortisol to build muscle tissue, but too much can lead to a host of problems including lower immune function, weight gain and general unhappiness. "Smart eating and exercising is a way to balance your cortisol levels and keep them in check," says Whitmarsh. You feel less stressed--mentally--and your body actually IS less stressed.
lat raises 3x12 25lbs
alternated with overhead db press 3x12 35lbs
upright row 4 sets to failure 45lbs then without rest reset grip
overhead BB press to failure 45lbs
supermans 3x10 hold for 20secs
bridge 3x5 hold for 60secs
side plank 5x 60secs
plank w/lift 3x 60secs
figure 8 2x24 12lbs
60 min spin class
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