Friday, February 27, 2009
Lifting 4 days a week is very taxing and by Friday's spin class (the 5th of the week) my legs have about had it! Particularly since my Friday lift works legs right before spin class, I have no legs by the time we get 15 minutes into the class. Fatigue in my legs definately makes me test what I'm made of and how badly I want it. If I wasn't in a class setting I know I'd give myself a pass and not push to my limits. It's challenging and when I'm done I feel very pleased with myself and the fact that I pushed through a difficult situation.
wall sits/ball 4x15 25lb
smith machine squats 3x10 50lb
hip thrusts 4x15 25lb
plie squats 3x12 25lb
calf raises 4x20 45lb
60 min spin class
Today's report about diets and the key to losing weight being eating fewer calories than you burn is not really news at all. But if it keeps people from trying all the latest/newest diets than it was worth th 18 months or so spent studying the subject. It's interesting and more than a bit upsetting to hear people try to interpret the findings. In fact, here on SP's daily spark a blogger wrote that it meant we can eat what we want and still lose weight. Again, I must say that's a very dangerous way t go about the process and it always makes me angry that people/programs continue to propagate that myth. It's a disservice to people who are supposed to trying to change their lifestyle. As I've stated before he type of calories we consume are more/as important as the number of calories. Choosing empty sugar(yes even sugar substitute) calories over nutritious food that has fiber and a healthy dose of vitamins/minerals, etc. is not only a bad idea and unhealthy, but it certainly isn't changing the bad habits that got us to this point in the first place.
I know I sound like a broken record on this topic, but I wholeheartedly believe it's the only sure way to not only lose the weight, but to keep it off.
Another observation I've made is that crunches are a total waste of time! I've been doing crunches for over 2 years now, and have never gotten the type of workout I got from just three exercises that I did on Thursday. Those three took no more than 15 minutes and I'm still feeling the after-affects today. The exercises were core exercises: The first one was the ball roll-out of which I did 2 sets on my knees-hard and then 2 sets of 15 from the plank position -- arms on ball legs extended and on toes...then I did a superset of pendulums with the ball and leg ups with the ball...believe me if you want a really effective ab/core workout do this!
Thursday, February 26, 2009
Sometimes something happens that makes you just count your blessings and all to often that moment comes when you watch someone else going through a really difficult time. Today, my friend from the gym found out her mother had lung cancer. It's so difficult to see her have to deal with this. I'm not in the mood to write at the moment. Perhaps I'll feel like it later.
cardio 60 minute spin class
Wednesday, February 25, 2009
Routine is good, but I might have gotten a bit carried away...my usual morning goes like this: alarm goes off, get up, brush teeth, make bed, get dressed, grab packed gym bag and out the door I go. Once there, I get my spin bike set up, then go directly to the weights and begin lifting. This week M-Tu-Th-F were the lifting days, Wednesday was supposed to be cardio only. But, I forgot it was Wednesday and I just followed my routine and lifted. I wasn't until after I returned home and showered that it dawned on me that I wasn't supposed to lift today! I guess that's a true sign of my acceptance of exercise as a daily part of my life...either that or it's a sign that I'm getting early senility! LOL
3 years ago when I did as millions of folks do every Jan 1, I certainly didn't expect to have maintained my efforts over this length of time. Like all those other millions, I thought I'd last a couple of months lose a few pounds, and then of course like most folks, go back to my old ways. So how did I arrive at this point? A place where I'm happy in my skin, finally, empowered by my abilities, a place where I exercise, without thinking and am glad to do it each day.
To put it simply, I thought in terms of getting healthy vs getting skinny. I viewed nutrition as a way to fuel my body for the exercise I knew I needed to adopt, instead of "dieting". Since the mind is a powerful, perhaps the most powerful, tool in this equation, that allowed me to focus on long term (eternity) instead of temporary changes that I had no intention of maintaining or the long haul. The funny thing is that I never quite saw myself as being as obese as I was, and perhaps surprisingly, as I lost even moderate amounts of weight, I was able to see the difference in my body/face/way clothes fit, rather quickly. That could also explain why I sustained my focus, and stayed the course. For those milestones allowed me to build momentum and continue to work on my new healthy habits.
Changing my mentality from one of ‘dieting’, which always meant deprivation, to one of healthy living, has kept me on this journey through for 3 years without fail. Dieting, suggests a temporary situation and when I get to a certain number on the scale I can go back to how things used to be. That's what has always kept me from embracing all the healthy life habits that I so enjoy now. But not anymore, now I am living a healthy lifestyle that sometimes has me lifting weights on my day off!
bent over row/barbell 4 x 12 65 lb
wide grip pulldown 4 x 12 70 lb
bent over row dumbbell 3 x 10 18 lb
seated row 3 x 12 65 lb
close grip pulldown 3 x 15 55 lb
incline bicep curls 2 x 25 25 lb
hammer curls 4 x 12 25 lb
60 min spin class
Tuesday, February 24, 2009
You know 3 years ago I could have never said those words and really believed them. There was honestly, very little about myself that I could stand, let alone like. It wasn't just the weight, but the weight was at the center of everything. For instance, I hated that I was a horrible house "keeper", and how disorganized I was. I also disliked the fact that I was rarely punctual, and all I ever really wanted to do was sleep/stay in bed. But honestly, because of my obesity, everything was such an undertaking that it was impossible to be who I really wanted to be. Of course, when it came to meeting the needs of my kids, I would endure anything, and I am proud of that. But today, it's a different world. I'm up at 6 out of the house by 7 and into my workout by 7:30 am. Everything is completely organized and has a place. My life is under control now instead of spinning completely unfocused. I have a purpose and goals and look forward to each morning. I'm able to do more than I ever even knew I wanted to do. I'm a better wife, mother, person because I'm happier with myself and I'm physically able to do whatever is needed or that I want. I know this isn't an easy undertaking (losing weight and getting fit) but it's everything you dream it will be, and more! Some people may look at me and say that I've done something unbelievable, but the reality is that it's not only believable, but doable for any/everyone. We all have it within us we just need to find it, and harness it, and relish it. I want to shout from every roof top and street corner, that there's no need to feel desperation, that we don't need money, surgery, anyone to help us. Everything we need we already have (and of course SP is always there and free) and though time is probably our best friend and worst enemy it is most important that we use it to our advantage.
bench press 3x15 45lb warm-up set
bench press 1x8 80lbs 2x10 75lbs
incline press 3x8 65lbs
incline flyes 3x12 25lbs
close grip push ups on bench 3x8
straight leg tricep dips 3x10 12lbs
lying tricep extensions 3x12 30lbs
tricep pull-downs rope 1x15 50lbs 1x16 42.5lbs 1x16 40lbs
planks 4x60 sec
60 min spin class
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