Wednesday, June 22, 2011
Today was a good day for health.
I got enough sleep (big achievement for me!).
Started the day with a healthy breakfast.
Attended the mindfulness class, then had lunch with other members of Duke Integrative Health. I brought fruit salad and Greek yogurt to eat.
Turns out they were having a nutrition class (this week was an immersion offering for new participants), so I did some reading from Thich Nhat Hanh and then went to the class - it focused on anti-inflammatory foods and ways to use food to treat chronic disease.
Got my car completely cleaned (inside and out).
Then got back to the gym for some treadmill mileage followed by upper body weights. When I am doing strength training, I visualize the inches shrinking, muscles developing into a beautiful, compact package, and being able to move without back pain. Oh, and having "Michelle arms."
Then it was off to tai chi class for another 90 minutes! Can tell my balance has improved.
Finally, made dinner with salmon, a romaine and grape tomato salad with yogurt -feta cheese dressing, and a little popcorn snack before bed. Enjoying some green tea.
The air had cleared from fires yesterday, and the day was really beautiful.
Tomorrow I'm getting my hair done (that takes all day).
Now to put a series of good days together and reap the rewards!
Tuesday, June 21, 2011
DOMS - delayed onset muscle soreness. I finally started weight training again, and I feel it. Doesn't feel like I'm overdoing it, but am adjusting my cardio to a lower intensity until all the muscles and ligaments get used to the change in routine. Remembering the benefits of a good stretching routine afterward! Focused on getting stronger and seeing those measurements start to trim up. Eventually I will see muscle definition.
Would have been discouraged in the past looking at my current image in the mirror, but I'm not fixated on that version of me. The future me is in progress, and I visualize that version walking toward the current me and lending encouragement. Future me is full of energy, can wear size 10 or smaller clothes, knows how to make and enjoy fabulous salads, and is constantly beaming with joy.
Future me rocks a swimsuit. Future me has a waist and can wear pants that zip and belt. Future me can run an entire 5K and more. Future me doesn't self medicate with food, but has her needs met more appropriately.
Seeing your dream in your mind is the start of obtaining it. It's only a matter of time...
and doing the work, making the effort.
In the meantime, here's to sore muscles! A little progress every day!
Sunday, June 19, 2011
Mondays are my official weigh-in days, but I couldn't wait to reflect on the first 7 days of committing to reach my goal weight.
I'd rank exercise this week as only 2 on a scale of 5, but made major progress by FINALLY getting to the gym and STRENGTH TRAINING. I didn't overdo, and my back is behaving. I'm looking forward to getting stronger over the next month. It'll be a while before I can see muscles, but this feels like a good start.
Cardio was a little limited because I donated blood. Looking for buddies to bicycle with, and two events are local next month so that may be an option. Planning to do a 5K for July 4.
Nutrition needs work. I'm still over calories and getting too much fat. On the positive side, I did clean out the refrigerator and restock with healthy choices. Also tried a new recipe for a salad - it was delicious. Drinking PLENTY of water. Plan to rate myself on the hunger scale before eating and stop before I am "full." Eat slower and savor more. Spend time to plan meals for the week. Avoid fried foods.
Body fat is dropping according to my Tanita scale. Next week I am going to try to lose 2 "real" pounds.
Sleep can be better. Body clock is waking me up before 7am. Plan to go to sleep earlier (for me that means before 2am) and get to the gym first thing to kick start my metabolism. Found that if I make breakfast first, I end up waiting to exercise, so will take a snack (like yogurt) in case it feels like I'm going to bonk.
A long time friend is up for an alumni award in November, so that gives me a deadline to aim for. I'd love to wear a pretty new dress to the banquet and not be embarrassed to have my photo taken.
So some progress, still feeling positive and looking forward to reaching my goal weight.
Friday, June 17, 2011
The running group I've signed up for is the largest Galloway method training group in the country. Here is a recent local article featuring some of the members. Iris is a legend in our group. http://www.northraleighnews.com/2011/06/11
I'm not going to make tomorrow's run, having donated blood this week and with morning temperatures predicted to be in the 80s. But expecting to be back at it soon.
Thursday, June 16, 2011
Isn't it fun to earn extra SparkPoints with the new bonus wheel? Loving the extra motivation.
So I'm considering Monday as "Day 1" of my reboot.
Day 2 - Tuesday I went to the gym and found the maximum weight I could lift on each of the Cybex machines. From that, I calculated 80% as the goal weight for 10 reps. Back held up fine.
Day 3 - Wednesday I went to the gym, did my Rookie running training (30 minutes of 3:2 intervals) with 10 minutes of warm up and another 10 minutes of cool down walking (you're proud of me, I know!) Then did the complete lower body strength training workout, and tried assisted pull-ups for good measure.
Discovered qi gong is offered weekly at the gym (Mondays and Wednesdays), so that will be an additional activity I can plan. Regular tai chi class for 90 minutes rounded out the day. Slept well.
Only - ate the rest of the oatmeal cream pies in the house. Not buying any more!
Day 4 - Thursday Donated blood (and got a 5 minute chair massage)
Bought another copy of The Ultimate Workout Log to keep track of my plans and achievements for the next 6 months.
Cleaned out the refrigerator and made the grocery list for the week (plan to make a seven layer salad with yogurt instead of mayo to have available if I get hungry).
Cannot do any intense exercise today, but tai chi (different instructor) this evening and write out the week's menu.
Day 5 - Friday Plan to go swimming with my goddaughter. May need to mow the lawn and see if I can fit in the upper body weights as well.
Day 6 -Saturday Conflicting plans: weekly Galloway running group (will I be able so soon after donating blood?), Farmer's Market, then tai chi pot luck and practice. Will do as much as I can squeeze in.
Feeling VERY positive. A little progress every day!
To everyone who commented on the last blog (and this one, too) I really can't say thanks enough. It has truly helped me and is so very appreciated!
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