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IF

Saturday, February 21, 2009


IF.....


IF you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,
And yet don't look too good, nor talk too wise:

If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you've spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: 'Hold on!'

If you can talk with crowds and keep your virtue,
' Or walk with Kings - nor lose the common touch,
if neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!

Rudyard Kipling

If you can follow your path to good eating and exercise even when those around you are doubting/sabotaging/undermining you than you will find yourself healthy and happy with yourself. It's not always easy to make the right choices, but making them on a consistent basis, no matter the situation, will lead to your reaching your goal. Knowing what to eat and appreciating the good it will do for your body, is key to handling bumps in the road. Keeping healthy food handy for emergencies or times when routines get interrupted is a good way to avoid the temptation of fast food, or eating party food/office meeting food. The other day I planned to go directly from the gym (after showering, of course) to shop for curtains. Knowing I wouldn't make it home before lunch and having lifted and done spin class, I knew I would need to eat something in order to keep my body fueled and my metabolism up. So, after I ate breakfast, I mixed up a whey protein shake (with a tablespoon of peanut butter and 1/2 cup of skim milk) and took it in the car for after my workout. That way I was not so famished by the time I got home around 1 or 2 that I ate something I normally wouldn't or ate too much. Whenever we travel by car I make sure to fill a cooler with healthy snacks/food in order to eliminate having only choices of fast food or rest stop fare. Planning ahead is crucial and being prepared is insurance against a binge/craving.

Today was yoga and I also squeezed in some speed walking/intervals for about 20 minutes before class. I am unbelievably sore from my leg workout on Friday. That workout, like the delt one, looks so simple and not expansive, but it is amazingly intense! My quads/glutes/hammies are all screaming today!

  
  Member Comments About This Blog Post:

_BECA_ 2/22/2009 1:24PM

    planning is so important and that is the very thing to keep us from giving in to temptation it is no wonder that you have had success that you have.
great blog you truly are an inspiration.

emoticon emoticon

Hugs
Beca

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LWINTER 2/22/2009 11:20AM

    Love Rudyard Kipling "IF"--lessons to be learned from it.
You are so right about the planning & having good things to eat when you need them. I have to wait 1 1/2 hours between work and when I can hit the pool 3 days a week & I have to plan to bring something healthy & light to eat during that time or I will be roaring hungry arriving home at 7:45 pm, not good because then I overeat before sleeping whihc upsets my sleep, which upsets my next morning . . .
Thanks for your consistent reinforcement of good habits, Di.
L. emoticon

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10 Top Training Time-Wasters

Friday, February 20, 2009

1. Light weights, lots of rps: If you're looking to build strength and size you won't get too far doing 50 reps with 2 pound weights. Up the weights and decrease the reps so you can do no more than 15 reps per set.

2. Failing to plan: Don't wander around the gym aimlessly, shoosing exercises as you go. Before you start your workout, make a list of six to eight exercises for a variety of muscle groups and have in mind what cardio activity youre planning on doing. Then once you get to the gym, you can immediately get started

3. Poor form: You may think you're training hard but without proper form not only are you sabotaging great results, you're at risk for injury. Ask a trainer to show you how to do the moves properly and see your body change

4. Too much resting: Don't rest longer than 30-90 seconds between sets. If the machine you want is being used, do some push-ups or sit-ups while you wait.

5. Social butterfly: Although a gym partner is a great idea, make sure you're not chatting through your entire session. Save warming up and cooling down for catching up on news, but keep all the attention on you throughout your training.

6. In a rut: Muscles adapt to constant stimulus and can get used to your once-effective routine. Always use the elliptical? try out the treadmill. Love triceps extensions? Go for dips on a bench. Always keep your muscles guessing for maximum results.

7 Reading or watching TV: Preoccupying your mind by reading a magazine or catching up on reality TV is fun, but if you're doing these things while on a cardio machine, you might not be giving it your all. Focus on your traing and puss harder.

8. Muscle isolation: doing separate exercises for each muscle group can leave you with little time for each. concentrate on compound moves like push-ups, squats and deadlifts that use more than one muscle group for the greatest gains.

9 Changing clothes: walking to the change room, finding a locker, changing into your gym clothes and tying your shoes just used up 10 minutes of gym time. change at home and begin your workout right away.

10. Afternoon exercise: Although fitting in your training at any tie is great, chances are you're more likely to skip your afternoon session or cut it short if something else comes up. Try working out in the morning to get it done early and feel great the rest of the day.

Today's workout:
smith machine squat 4x12 50lbs
wall sits w/ball 4x15 w/pulses
deadlifts dumbbells w/step 4x15 35lbs
plie squat 4x15 17.5 lbs
hip thrusts 4x15 10lbs
calf raises 4x20 20lbs
situps w/twist

I'm totally fatigued today I had a difficult time getting through spin class and working at my optimal effort level. My quads were completely exhausted from the first song and it took every bit of mental toughness not to get off the bike, or take "breaks" by cheating. I got through but it wasn't my best effort that's for certain. I thin the 4 day lift is getting to me a little bit. I'd like to continue on for 3 more weeks, with the same program to get the most out of it, but I'll see how I feel after next week. It doesn't help that Thursday nights I get to bed too late due to having a meeting to attend every week. While I'm back home by 9:15 or 9:30, it disrupts my usual evening and I end up not getting to bed before midnight or later. I need to adjust this...

I'm also not thrilled with my calories as each night I've been consuming too much. Especially cereals! I've had a good day so I'll make sure to stay within my range tonight.

  


10 Top Training Time-Wasters

Friday, February 20, 2009

1. Light weights, lots of rps: If you're looking to build strength and size you won't get too far doing 50 reps with 2 pound weights. Up the weights and decrease the reps so you can do no more than 15 reps per set.

2. Failing to plan: Don't wander around the gym aimlessly, shoosing exercises as you go. Before you start your workout, make a list of six to eight exercises for a variety of muscle groups and have in mind what cardio activity youre planning on doing. Then once you get to the gym, you can immediately get started

3. Poor form: You may think you're training hard but without proper form not only are you sabotaging great results, you're at risk for injury. Ask a trainer to show you how to do the moves properly and see your body change

4. Too much resting: Don't rest longer than 30-90 seconds between sets. If the machine you want is being used, do some push-ups or sit-ups while you wait.

5. Social butterfly: Although a gym partner is a great idea, make sure you're not chatting through your entire session. Save warming up and cooling down for catching up on news, but keep all the attention on you throughout your training.

6. In a rut: Muscles adapt to constant stimulus and can get used to your once-effective routine. Always use the elliptical? try out the treadmill. Love triceps extensions? Go for dips on a bench. Always keep your muscles guessing for maximum results.

7 Reading or watching TV: Preoccupying your mind by reading a magazine or catching up on reality TV is fun, but if you're doing these things while on a cardio machine, you might not be giving it your all. Focus on your traing and puss harder.

8. Muscle isolation: doing separate exercises for each muscle group can leave you with little time for each. concentrate on compound moves like push-ups, squats and deadlifts that use more than one muscle group for the greatest gains.

9 Changing clothes: walking to the change room, finding a locker, changing into your gym clothes and tying your shoes just used up 10 minutes of gym time. change at home and begin your workout right away.

10. Afternoon exercise: Although fitting in your training at any tie is great, chances are you're more likely to skip your afternoon session or cut it short if something else comes up. Try working out in the morning to get it done early and feel great the rest of the day.

Today's workout:
smith machine squat 4x12 50lbs
wall sits w/ball 4x15 w/pulses
deadlifts dumbbells w/step 4x15 35lbs
plie squat 4x15 17.5 lbs
hip thrusts 4x15 10lbs
calf raises 4x20 20lbs
situps w/twist

I'm totally fatigued today I had a difficult time getting through spin class and working at my optimal effort level. My quads were completely exhausted from the first song and it took every bit of mental toughness not to get off the bike, or take "breaks" by cheating. I got through but it wasn't my best effort that's for certain. I thin the 4 day lift is getting to me a little bit. I'd like to continue on for 3 more weeks, with the same program to get the most out of it, but I'll see how I feel after next week. It doesn't help that Thursday nights I get to bed too late due to having a meeting to attend every week. While I'm back home by 9:15 or 9:30, it disrupts my usual evening and I end up not getting to bed before midnight or later. I need to adjust this...

I'm also not thrilled with my calories as each night I've been consuming too much. Especially cereals! I've had a good day so I'll make sure to stay within my range tonight.

  
  Member Comments About This Blog Post:

LWINTER 2/20/2009 9:34PM

    I was fatigued after work today & what sounded good instead of my usual pool exercises was an outdoor bike ride. So I did that, for 30 minutes, 4.5 miles, 5 rounds of my mobile park. The sun was setting, I could see our mountain (we have great mountains here in the West even in the desert), birds were chirping, just what the doctor ordered!

Good health to you!

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crazy day

Friday, February 20, 2009

today's workout:
bent over row/barbell 4 x 12 65 lb
wide grip pulldown 4 x 12 70 lb
single arm DB bent over row 3 x 10 22 lb
seated row 3 x 12 70 lb
close grip pulldown 3 x 16 45 lb
incline bicep curls 2 x 25 25 lb
hammer curls 4 x 12 25lb
ball rollout 2 x 15
clamshell crunch w/ball 2 x 25

55 minute spin class

Crazy day today, no time to write. Had a great conversation at the gym today with a woman having trouble making/keeping a commitment to workout on a regular basis. She said she uses me for inspiration, but she's just had so much going on at home. I tried to tell her that makes it even more important to get to the gym. For those couple hours you're there, you can concentrate solely on yourself, and forget al the problems facing you for the other 22 hours. To lose yourself in the moment is the most relaxing thing you can do for yourself. I hope she takes that to heart...it's really late gotta get in bed so I can get up in time to do my scheduled leg workout before spin class.

  
  Member Comments About This Blog Post:

LWINTER 2/20/2009 6:35AM

    Exactly what I tell my daughter who has just lost her job & is frantically scrambling for another without much hope--it's even more important for her to take care of herself now so she can fight the good fight!

I am working an hour more per day & a 6th day a week during tax season (work in an accounting office) and I am a Nazi about getting my exercise time! If I don't, I'm dead--used to just let myself work to the point of exhaustion and then melt onto the couch, but no more of that!

Thanks for the good words, Di.

Lauren

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What in the world?!!

Wednesday, February 18, 2009

So, I'm flipping through the channels and see Dr. Phil professing to have the answer for weight loss. Naturally, I'm intrigued and decide to stop and watch. What I find is a chubby Dr. Phil do a rip-off of The Biggest Loser with his own group of obese "contestants". Of course he puts his own spin on it with "the 7 Keys to weight loss" and of course you can find those keys by buying his book...It really is annoying to see people exploited by a pseudo-shrink. He really shouldn't be on TV as he's sunk to a version of Jerry Springer/Maury Povich that is repulsive and laughable. But of course during the short time I'm watching I hear one participant say "I'm trying my best", which of course translates to, I'm making an excuse to fail. Later in another segment, the same person says "If I want Popeye's Chicken, I'm gonna eat Popeye's chicken! I can work it into my program." Then I see that these people have pre-packaged meals sitting in front of them. All the while Dr. Phil is spewing the "change your lifestyle" rhetoric. Well, how is eating in that manner a lifestyle change that anyone can sustain for a lifetime? Of course it can't so you have just one more unrealistic approach to weight loss.

Today's workout was cardio: 60 minutes spin class.

I must say that my new approach to working abs (no crunches--core work instead) is making it's presence known. Yesterday I did ball roll outs and today I really feel it. Additionally, I've been struggling in spin class with fatigued quad muscles, couldn't figure out the reason, then it dawned on my that it's the "core" exercises--I don't relate quads to core...

  
  Member Comments About This Blog Post:

LWINTER 2/18/2009 7:58PM

    I have his book, even pumping it 60 times a day didn't make me lose weight, LOL! Only when I made up my mind that I couldn't live the way I was anymore, did I get something done.

I sent him an email awhile back, asking if he would do a show about people who have lost weight with no program or special diet. He never replied!

His loss, he could learn a lot from SparkPeople.

Good health to you today!

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