Wednesday, April 08, 2009
Today I had to skip my workout. I'm sitting here right now with a heating pad on my back(just took the ice off). Not sure exactly what I did to inflame my sciatic nerve, but it was really bad on Tuesday, somewhat better today, but I had to umpire another game(had one yesterday too) so I couldn't afford to take a chance and since today was legs(I thought about switching it with Friday's-but that is back/bi's) I knew it could make it worse. I hate that it sounds like an excuse, but sometimes I do have to listen to what my body is telling me, and I never usually have back pain and don't want to have something chronic or long lasting/lingering to interfere with both my workouts and my umpiring.
Are you your own obstacle?
Are you trying to stick to a fitness plan, improve a relationship, eliminate fast food from your diet, or be a better parent? Whatever your goal, was there a time when you thought you couldn't do it? This is a natural reaction when things get tough. It's easier to find ways to justify your actions than to get over the hurdle. This week, eliminate the hurdles and barriers you've created. If you find yourself saying, "I can't" or "I don't have time," then re-analyze your goal. If you really want to achieve it, then make the time or take a different approach (get up earlier, stay organized, learn the skills). Find time for you and your goals.
Monday, April 06, 2009
These rainy days are killing my umpiring! But alas I had an awesome workout this morning...I love Mondays, spin class isn't until 9:30 and I seem to get up before 7 and get to the gym prior to 8:00 which gives me extra time for my workout. I also love doing chest/shoulders/triceps they are truly my favorite parts to workout, and I think they are also my best parts physique-wise. I'm pleased with the workout I'm doing and have just finished preparing my log book for the next 4 weeks and will be doing the last week of this workout next week. I hope to be up to 90 lbs on the bench press and 50 for the shoulder press.
Today was an awesome day for another reason as well, my daughter-in-law invited me to go with her and my son to her doctor's appointment so I could hear he baby's heartbeat. I was touched that she included my like that and it was amazing to hear my grand-baby's heartbeat. It was 160 beats per minute and that could mean it's a girl...I hope so, but either way, it doesn't matter as long as the baby is healthy.
Worrying is like a rocking chair, it gives you something to do, but doesn't get you anywhere.
Don't waste your energy on worrying
Too many of us worry about things that we cannot change. Although worrying gives you something to focus on, there are more productive ways to spend your time. Instead of worrying about the things you cannot control, remind yourself that worrying doesn't bring change. If it is a situation that you can control, then there is no reason to worry! Find a solution and spend your energy fulfilling it. If nothing else, just talk to someone about your concerns. Getting them out in the open tends to help put your mind at ease.
I grew up with a mother who worried about everything and I've lived my life with the belief that worry never accomplishes anything and if you can't take any immediate positive action to solve the problem, then just move it to the back-burner and deal with what's in front of you.
Sunday, April 05, 2009
Wow it's been a while since I've written a new blog. Between my regular gym wokrouts and softball, it's been very hectic for me, as spring always is, and I've been very fatigued and so I've been going to bed very early. Additionally, I've had very little down time during the day as it seems there's been some kind or errand etc. to do that kept me away from the computer. Between buying the new car, new furniture, curtains, Dr. appt, dentis appt, etc. the time just hasn't been there.
However, I haven't missed or skimped on my workouts. They always come first even on days when I've had dentist or doctor appointments, I still get my workouts in! My doctor was very impressed with my physical condition and health. My numbers were all good and he said to keep doing what I've been doing.
I talked to him about wanting to lose 15 or so more pounds but said I'm not going to be crazy about it and I can be satisfied if I don't lose those last pounds. He said that was a very healthy attitude and mentioned the "set-point" which I'm aware of, but don't think that I'm there. Right now, I'm physically healthy and I'm able to sustain what I'm doing now. That to me is most important. A bunch of my gym friends are doing a very strict-restricted diet right now and we've been in conversations about what they are eating, my diet is somewhat similar but there are some things that I just wouldn't eliminate. First of which is yogurt, their diet nixes it due to the sugar content, my yogurt is splenda sweetened and I feel I need the dairy and the digestive effects, also they are carb cutting, I will never eat a diet that restricts complex carbs from veggies and fruit. They have been one of the keys to my losing and maintaining weight and I'm not willing to give them up. One of the other theories behind their diet is no carbs after 3 (or 6 not sure) pm. I find any diet that puts a time limit, or suggests eating foods in certain combinations, to be lacking sound scientific backing and "faddish" by nature. These things are not sustainable for the long haul (also known as FOREVER). So even though I join the conversation, I didn't join-in with their diet plan as I know what works for me.
Be not afraid of going slowly; be afraid only of standing still.
- Chinese Proverb
Never giving up
Do you ever get frustrated because things are moving too slowly in your life? Many people don't realize that building a foundation for success does not happen overnight. It is a slow process in which you are constantly working and learning. After all, that foundation must remain strong, even in times of failure or crisis. This takes time! You may have to remind yourself that "failing" is only failure if you quit; otherwise it's a learning opportunity. So don't worry if your life seems to be moving in slow motion. Concentrate on building a solid foundation and learning from your back steps.
Wednesday, March 18, 2009
Ok yesterday, due to my late arrival at the gym (8:00) I wasn't able to finish my scheduled weight lifting workout. Tuesday is the hardest of all the workouts because it involves three benches; flat, incline, decline-then it's supposed to be followed by pullovers, tricep push-downs, assisted dips, and bench dips. I had a choice to either skip the last portion of the workout, do it after spin class, or push it to today. Skippng was not an option, I wouldn't skip, doing it after spin class would mean I wouldn't have enough strength or energy to lift the weight I normally lift, so that wasn't a good option either. Since Tuesdays are cardio days I knew lifting would fit in there. So, I did indeed finish the second portion of the workout today. It's not something I would do on a regular basis, but for a onetime thing, I knew it would be ok. know that each exercise in the workout is placed in that order for a reason, and so I don't feel as if either workout was as effective as it normally would be, but I still got a good result.
I read this today in the newspaper and I really made me smile. In particular I want to share this with my son and his wife who are expecting their first child this September:
You can use most any measure
when you're speaking of success.
You can measure it in fancy home,
Expensive car or dress.
But the measure of your real success
Is the one you cannot spend.
It's the way your kids describe you,
When they're talking to a friend.
Having lost all this weight has made my kids ridiculously proud of me, and they tell everyone they know about me. My daughter in Boston has my article from USA TODAY on her wall, and my son at school in PA went to one of his football teammate's apartment only to find that he had the same article on his wall. He loved it and called to tell me immediately. My oldest daughter invited me to run a 5K at the school where she teaches, and she bragged to all her teaching friends about how awesome it was. So I can tell you that to hear them talk to their friends about me in that way is the most amazing thing in the world. While my kids always thought of my husband and I as the "cool" parents, they never could be proud of me in the way they do now. Knowing they feel that way makes me so happy and it's something I didn't think they'd ever be able to feel.
pullovers 1x15 15lb warm-up
cross-bench pullovers 2x10 35lbs
tricep pull-downs 1x10, 8, 8, 6 40, 45, 50, 55 lbs
assisted dips 3x15 110lbs
bench dips 3x15 25lbs
60 min spin class
On another note:
What is the deal with the biggest loser trainers? Why must they continue to propagate the myth that exercise is torture? It's such a disservice to people who are trying to lose weight and get fit and healthy. It does nothing but discourage them from attempting to get moving because they don't want to be in so much pain. No matter how many people say it's an inspiration to watch the people on the show "succeed" at finally losing the weight, I just think that it's irresponsible to mislead people (obese people) into thinking that what the contestants do is what they should do to lose their weight! To make matters worse, the trainers aren't the least bit concerned about proper form when the contestants are lifting!!!
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