Tuesday, June 02, 2009
I've been sporadic with my logging in and tracking of my exercise and nutrition, however, I'm still in the game. While I've dialed back my cardio, specifically, spinning, I'm still doing no less than 30 minutes of cardio daily, and often still doing softball in the evening (most days). I've seen a marked improvement in my knee but I've been cautious to go all out with the spin for fear it will impede the umpiring. I'm still lifting 3-4 days a week and always find that so uplifting and mood boosting. Although my on-line info doesn't reflect it, my streak is still going strong for exercise!
All problems become smaller if you don't dodge them, but confront them. Touch a thistle timidly, and it pricks you; grasp it boldly and its spines crumble.
- William S. Halsey, WWII U.S. Admiral
Facing your worst fears
Your worst fears are usually the ones that never happen. Unfortunately, they're also the ones that keep you from trusting yourself and your abilities. Doesn't it seem silly to give up in the face of an anxiety that may be no more real than the fairy tale troll that lives under the bridge? If you approach a possible roadblock with hesitation, it might resist and break your resolve. But if you step forward with confidence, you can climb that wall, even one inch at a time, and pull yourself over the top. It's all about confidence, which you build by facing problems. Then you know that you can take on anything that comes along. The unknown monster under the bed is always scarier than the dust bunny reality.
For way too long, I wouldn't face those fears, but no more, I face them and take them head on. It's the only way to handle difficulties in life and it makes me wonder why I was always so fearful in the first place.
Wednesday, May 13, 2009
"It's not about what you weigh; it's about how you feel." Research confirms this. Weight loss is not a goal. Weight loss is a long-term outcome of changing old habits into new habits that make you feel better. Those are the goals that are short-term and achievable. when you floolow a diet that is sustainable, supports you nutritionally and energizes your body and your mind, then you have the motivation and energy to do all the other things in your life that help you feel even better: exercise; participate in cultural, spiritual, community service and creative activities; and focus on relationships; all things that make your lives happier and healthier.
When your life is full and you feel good, then you are no longer doing the things that made you gain weight and you are doing numerous things that can help you begin to lose weight. But if from the outset you focus only on weight loss then you will feel like a failure because you won't recognize all the positive changes that you have accomplished, from improving cholesterol levels and blood pressure to enhancing your mood and gaining a sense of personal satisfaction. These are lifelong changes that will truly change your life!
Today I was able to complete the entire spin class and right now, though I have no pain, it is a bit swollen. I have a game this afternoon, it's for Middle School age kids, and I'll have no partner, so that will be a workout in and of itself, but hopefully I'll stay pain free.
I also lifted again today as I'm not going to be there on Friday, so I based my workout on a 4 day lifting schedule and since I was a bit on the late side this morning, I switched Friday's workout with today's as today's was going to require about an hour.
I had a very good workout and I'm glad to be able to do what I want.
Tuesday, May 12, 2009
today I was reminded why I love spinning class. due to mild discomfort after spin yesterday, I decided to do the elliptical in it's place. I normally burn a minimum of 400 calories in spin so that was my goal today. I started on the elliptical but couldn't stand the boredom for more than 20 minutes. After that I moved to the recumbent bike (which is very hard to raise my heart rate on) and then finished with running on the upstairs track. All told it took 60 minutes to make almost 400 calories and to be honest, the knee feels about the same maybe even a little worse than after spin. So, I'm back in spin tomorrow and I'll see what Thursday brings.
Monday, May 11, 2009
Today was my first day back in spin class. I made the full 60 minutes, but felt some pain after. It wasn't horrible though, certainly manageable though. Tomorrow, I think I'll try the elliptical machine instead of doing spin class and then try it again on Wednesday. I had an excellent workout this morning it's also good to be lifting lighter as my body was being pushed too hard for too long and this is still working hard, but less stress on my body.
It�s funny how all the time, energy and resources seem to be put into setting goals, while their actual achievement is just expected to take care of itself. Without a concrete plan and the right resources, it�s too easy to fall back into old habits. Real change takes time � and needs help. The key is to surround yourself with reminders that make your goals tough to ignore and impossible to forget. Finally, you need to actually do what you promised. You�re ultimately accountable to yourself and nobody else for your goals. You will find virtue and character in fulfilling that promise. After all, goal achievement is something you do year-round, not just in January.
Friday, May 08, 2009
First, let me thank all of you wonderful Spark People for setting me straight and being so supportive! I realize that my negativeness was of no use and certainly was unworthy of the time I spent on it. All of you made me see that quite clearly(some using my own words!) I'm so sorry to have put a black cloud out there when I know that there is nothing good to be gained from such a useless state of mind. Please accept my apology one and all, and take pride in the fact that you all called me on it!
Today, I feel a million times better, physically and mentally. I went to the gym this morning and though I was smart and didn't go to the spin class, I did my shoulder/arms workout and then added an additional shoulder workout when I was done. I lifted lighter amounts of weight, as I think I've been lifting heavy for too long of an extended time and can feel the havoc it's wreaking on my body (hands/wrists/shoulder) so for the next few weeks I've implemented a workout that uses high reps and low weight and also has different exercises that what I've been doing. It felt good to work out, though I missed the spinning. Hopefully, I'll feel better by Monday after having the weekend (actually 5 days) off. I do have two games today, and one Saturday, but I should be ok. I'm pain free today without having any Aleve in me.
Physical prowess is not always enough--some challenges require intangible moxie or the power of the mind.
Contrary to popular opinion, mental fortitude is not some magical, New Agey mumbo-jumbo. People who believe they are well equipped to overcome challenges actually perform better in demanding situation than those with less mental toughness, say psychologists at the City University of New York. But it takes practice. "The bain is like a muscle-if you want it to respond at its best, you have to exercise it," says Jason Selk, director of mental training for the St. Louis Cardinals baseball team and author of "10 Minute Toughness: The Mental-Training Program for Winning Before the Game Begins."
Some people think we need to motivate ourselves before we take action, but the opposite is also true--by acting we can motivate ourselves," says Tal Ben-Shahar, Ph.D., author of "The Pursuit of Perfect: How to Stop Chasing Perfections and Start Living a Richer, Happier Life." "If you can force yourself to just get up and start moving, within minutes it'll get easier and your attitude will change."
Mundane workouts matter more when they're part of a bigger goal--so set one! "My aspirations are lofty, and I know that I need every workout in order to reach them," says marathoner Deena Kastor, 36, the women's marathon bronze medalist in the 2004 Olympics. "On days that I'm tired of training, I take one glance at my (list of) goals handing on the bathroom mirror and I sprint out the door."
All good reminder for my gloomy days...there's always a rainbow after the storm, we just can't always see it...
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