Sunday, March 06, 2011
The most important part of getting fit is to stop making excuses not to, Dixon says. We all are crunched for time, sore, and just looking for an excuse to stay in our jammies.
But no excuse is good enough for you not to take care of your health. Start taking a "no-ifs,-ands,-or-buts-about-it" attitude toward fitness.
You don't have to pack your workout into just one time slot. If you need to, break your workout into two or more smaller workout sessions spaced throughout the day. You'll get great results and will still have time for the rest of your responsibilities.
If you're like most women, when you don't have a full hour to devote to exercise you opt out. For what? A few more sleepy minutes between the sheets.
But even if you can only work out for 20 minutes a day, that time will make a difference. Something is always better than nothing.
Make it a Habit
Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth, says Dixon.
Get a Goal
When starting or even maintaining a workout, motivation is key. Jot down your goal and post it in a prominent place like your bathroom mirror.
Whether you want to lower your cholesterol or fit into your size six jeans without a struggle, chasing a goal is the best way to keep you moving toward fitness.
No Gear Needed
Don't have the dough to dish out on a fancy gym membership? Luckily, plenty of recession-proof exercise routines don't involve a gym, equipment, or cash.
There are plenty of workouts to do at home, bottom line is to keep challenging yourself.
Wonder why the last day you skipped at the gym magically turned into a month? Because when we don't consistently exercise, fitness falls completely off our radar.
To stay consistent, Dixon recommends creating a set schedule of exercising at least three days a week. That way, on those days, you can literally check off working out. After all, what's more satisfying than checking off a to-do?
Saturday, March 05, 2011
The weather here in Jersey was totally awesome today. I usually do a spin class on Saturday morning but decided to go for a run instead. It was so gorgeous, almost too warm, as I was really worked up into a major sweat.
I'm finally back to taking the "try" out of this process. Saying, I'm trying to eat right, or I'm trying to get my exercise in, is like saying you have an option. It's as if I give myself a free pass to screw it up, because I "tried" at least. Well, no more, "trying" isn't good enough, trying doesn't ensure getting it done, and I'm done "trying"! Just as I've banished the word "can't" from my vocabulary, I'm now banishing "try" from it as well. I realize that for soooo many years, I "wanted" to lose weight and get fit, but I never was willing to put in the necessary work to get it done. So many times before I would undertake a DIET and that would mean eating less, much less, too much less food. Ultimately, I lost weight, but it all found it's way back, with even more. Finding a way to enjoy exercising has been the key to success this time, I realized that early on and I've love the way it makes me feel.
It would be untrue to say that there weren't lots of things inside me that were broken, or beaten down, for such a long time, and they all led to my obesity. The end of 2010 made me realize that those things may never be fixed completely, but I still am capable of following through with my healthy lifestyle changes. I've read articles written by professionals saying we must find something besides the way we look, to make us happy and feel successful. But there is a direct link to my weight and the way I feel about myself. I don't think there is anyway in this world I can love my body - at least not all of my body - because no matter how hard I work out there are still going to be flaws. So in order to overcome those negative feelings I focus instead, on the things I do love about my body...my shoulders are my fav, but I also appreciate what my body allows me to do and how strong I'm getting again.
The point is there are choices to be made along the way, I choose to eat right, I choose to workout, I choose to find the positive things and ignore the negative things, this may or may not be the best way to deal but it's my way.
Friday, March 04, 2011
I was recently contacted by an old school mate, who is involved with her Woman's Club's undertaking of running a weight loss program for her city in Ohio. Their efforts began on Jan. 1 and some of the participants have plateaued. So she was asking me for some advice to share with her group. Of course one of my most important tips was exercise, specifically - weight training. Thinking everyone would certainly have already undertaken an exercise program which included both cardio and weights, imagine my surprise when my friend writes back saying she appreciated my tips but that her group was hard to convince that any exercise was important, and few were interested in weights! UGHHHHH! What is wrong with people? Why can't they get it? What's the aversion???? Trying to lose weight without exercise is moronic, and it's even more moronic to do only cardio. Not only do you need to exercise, but you have to keep changing things up and pushing yourself to see results. I belong to a few different SP teams and I get exceptionally frustrated when I see people who have been members for a year or longer and are still not fully invested in the program. They've lost 10 - 20 pounds, gained some of it back and really are just playing around. You need to make a decision to go all in - or just get out. These Spark members and the women in my friends group really need to get on board. Excuses and failure to eat right AND exercise-seriously consistently and out of your comfort zone.
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
The biggest mistake women make in their training is not exercising with enough intensity. How to tell if you’re training hard enough? Look to your body for clues. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. If you feel nothing you probably didn't work out hard enough.
For most women, a typical weight-training session equals light dumbbell exercises. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
I'm sure this sounds like I'm a know-it-all and that some people wouldn't appreciate this post, but really I hope they take this personally, because if I convince just one person, than that's something positive of which to be proud.
I learned the hard way that success with weight loss is dependent upon both a good diet, AND serious exercise. It would be nice to believe that there was an easier way, and, yes, just getting out and moving is a start, but that's all it is, a start to a process that must include pushing yourself out of your comfort zone, if you really want to achieve success, aka. be thin and fit!
My workout this morning was totally awesome. I thought today's weight session would only take 30 minutes, but I came up about 5-7 minutes short on that estimation. I decided to finish the entire lift, and get in spin after it had started. That was a great decision, because it felt awesome to finish the program as written. But that meant that I missed what I thought was 10 minutes of the class. So, I went into the class after lifting back/bi's (awesome lift that included deadlifts; 4x4 85lbs, 2x12 65 lbs/lat pulldown 3x4 75lbs 2x12 65lbs/seated row 3x4 85lbs, 2x12 70 lbs/shoulder shrugs w/DB 4x4 90lbs 2x12 75lbs/barbell curls 4x4 40lbs, 2x12 25lbs/incline DB curls 3x4 30lbs 2x12 20lbs/preacher ez-bar curls 3x4 30lbs 2x12 25lbs) and turned on the heart rate monitor and got to work. The class was finished at 9:50 and I figured I was 10 minutes late and wanted to get a full 60 minutes in so I figured I needed to go to 10:10 to reach that goal...funny thing I actually did 67 minutes of spin and burned over 500 calories in the process! I felt awesome all day long--not even a nap!!!
So, that leads me to rethink yesterday's post where I thought I had observed a connection between lifting days combined with spin and extreme fatigue...I'll have to look for other indicators that might be leading to that condition.
Thursday, March 03, 2011
Today was leg day--not my favorite workout...but it's especially bothersome because I realized today that after leg workouts, I don't have a high energy level to devote to spin class. In comparison to yesterday's spin class, today's was a disappointment. I struggled the entire class to get my heart rate above 75%. I did stick with it and finished really strong including an extra 8 minutes to make it a full 60 minute class. so, I may need to rethink cardio on days I work legs. I may even have to rethink cardio on lifting days. I also realized today that on days when I do spin only, I leave the gym completely invigorated, and it's the same on Sunday when I only lift, but on days when I combine the two, I leave the gym exhausted to the point that I want to take a nap. That makes me think that I should do less cardio on days I lift, maybe at least until the end of my current lifting workout, which is pretty intense.
It's something I'll need to keep tracking and see if it improves, or if I need to make a change.
I did, in fact, take a nap today, after the gym and babysitting my two grand-babies. It felt really good, so it must have been needed.
Overall, I'm really pleased with my progress. Leg day is always hard for me due to my knee but I've been doing squats, lunges and leg extensions. I have to modify step-ups because I can't step up high enough to get on the bench, so instead I use a step about half as high as the bench. Hopefully, I'll be able to keep increasing the height of the step until I can do the bench, but if not, it's still a good exercise.
Eventually, I'm hopeful that I will make the leg around the knee strong enough to compensate for the knee and I'll be able to do the lunges and squats without worrying about the knee swelling. It's improved enough already to the point that I'm not wearing a brace when I workout now, and the pain level has been almost around a 1-2 which is a huge improvement.
Wednesday, March 02, 2011
Today's spin class was awesome! My HR was between 85 and 99% the entire 45 minute class. My legs were really fatigued for the final 3 songs, all of which were up-tempo with running and jogging the entire time. Physically my body was screaming-STOP-but mentally, I pushed myself to go harder and harder. At a few points my HR was at 100% so I dialed it back for a few seconds. It was a shorter time period today, 45 minutes, but it was totally intense and there were no real dips in my HR for the entire class. It makes me realize how much stronger and fitter I am now compared to just 1 month ago. I knew I was physically improved, but I didn't realize my mental toughness had returned full strength. It makes me feel really good to know that I'm capable of accomplishing anything I decide I want to do. It's a relief, but there's also a small part of me that is totally pissed at myself for letting things digress to where they were in January. I'm determined to make this permanent change last my lifetime. I knew the decisions I was making were the same kinds of choices that led me to be 299 pounds in 2006, but I kept giving myself a free-pass to make those bad decisions. Thankfully, I finally put a stopped to my gradual weight gain, and I know that being able to make that choice was a direct result of my Spark lessons. Self-recrimination, and self-loathing were all useless emotions that would only keep me from being the fit person I wanted to be, so ridding myself of those emotions was paramount to getting back on track.
I know that anything is possible if I get up each day and choose to eat healthy and workout. reminding myself how great the workouts feel and how much better good food tastes, is something that shouldn't be easily forgotten. Life is a struggle and leading a healthy lifestyle can be a struggle if I let it, but I don't have to accept it as a struggle. I can choose to be a victim or I can choose to take the power and control over the things that make me unhealthy. Saying I can't or I don't want to eat healthy, or saying I'm too tired to workout, are just unacceptable. I am strong and I am capable and I will succeed.
Because I've done so great over the past several weeks I rewarded myself with a little shopping spree at Dick's today. New sneakers and a new Under Armour shirt are my reward for staying strong and focused and getting myself back to my previous fit level. I still have weight to lose, I am very aware of that fact, but I can honestly say that losing 15 pounds has made an amazing difference physically including the health and comfort of my knee. I am able to climb the stairs much easier and pain-free, I no longer have to wear a brace to do my daily workouts. I know that with every pound I lose, I make it more comfortable and functional for myself.
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