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Getting on Track - Week 3 Mindfulness

Thursday, October 06, 2011

Third meeting of the GOT program at Duke.
Down another pound and a half (surprisingly).
Last week we started the exercise portion of the night with strength training (chair squats to machine row). This week we were oriented to the cardio machines. I tried the NuStep machine, which is almost like a reclining elliptical or bike without the cycle portion - stepping gently up and down. It wasn't much of a challenge (even though you could adjust resistance and increase the speed), so I ended up back on my favorite machine, the elliptical with Justin Timberland in the earbuds. 2 miles in 30 minutes.
For dinner we had green beans, wild rice, a salmon patty, and horseradish sauce. A half cup of grapes were dessert. HOWEVER, we did the mindful eating exercise. It was a challenge because I was HUNGRY and the food got cold. I was the last person to finish.
Then we did some mindfulness exercises - breathing, body scan, and so forth. Being present without judgment is a good practice to learn. I also realized I have a lot of tools in place for success, I just have to stick with the process and trust it will produce results.
Turning in early with visions of going to the gym first thing in the morning, or getting a workout in at home while watching Private Practice on DVR.
More next week!

  Member Comments About This Blog Post:

ANNTORR53 10/6/2011 10:56PM

    Thank you so much for sharing.

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PATTIE441 10/6/2011 10:43PM

    Wow! You are rockin'! Way to go!! You are workin' it!! emoticon emoticon emoticon emoticon

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THISTIMEMYWAY 10/6/2011 10:23PM

    Sounds like an interesting program. Thanks for sharing the info. emoticon

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from night owl to morning exerciser

Monday, October 03, 2011

I'm a chronic night owl.
However, I'm trying to adjust my sleep schedule and make morning exercise a habit.
It's important to watch a sunrise occasionally.

  Member Comments About This Blog Post:

IAMDESSIE 10/6/2011 10:34PM

    I can be up all night at sometimes. I know what you are talking about. Get some night sleep when you can.

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PAPAMIKIE 10/5/2011 3:34AM

    Yeah, occassionally I see the sun sneaking over the easter horzion coming in after a run. It is nice to see her, and feel the transtion of cool of the night to the warmth of the day.


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ELYMWX 10/4/2011 11:19PM

    Amen to sunrises.

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DOTTIEJANE1 10/4/2011 6:20PM

    emoticon emoticon emoticon emoticon emoticon

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    Good for you! I'm a night owl, too! So tough to get up before the sun! Good job! emoticon

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PATTIE441 10/4/2011 6:08AM

    You can do it!! The sunrise is so gorgeous!!! It is a hard transition, but a definitely worthwhile venture!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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BEFIT014 10/4/2011 5:48AM

    I do cardio & ST first thing in the mrng--4:30am. Get it out of the way, no excuses.

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HOPE2011 10/4/2011 5:27AM

    Good luck - you can do it!

Thanks for the goodie too! I appreciate it!

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ME_HERE_NOW 10/4/2011 1:09AM

    i am transitioning to more afternoon workouts before work instead of strictly nite ones with the seasons changing and the colder weather moving in, i do like the feeling of having it done before the day gets going!

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JREA24 10/4/2011 12:07AM

    Make it happen.

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Nonscale goals in ST training for October

Sunday, October 02, 2011

At the Getting On Track orientation last Thursday we were shown several exercises we could do without machines (like chair squats), as well as walked through some cable and machine strength training options. I discovered I was not setting the seats correctly (being short, I was used to setting the seat to the highest setting, which turned out to be unnecessary).
So for October, I am going to have the trainers check all of my seat setting on the ST machines and work on building some muscle and getting stronger. More muscle means a more active metabolism, and more calories burned.
I noticed that the other women in my group were content to set the weight at the lowest amount. On the row, I'm used to pulling at least 70 lbs for 10 reps. Maybe I'm not as out of shape (in all areas) as I thought I was.
So I look forward to improving and challenging myself this month. It will be another way to show I'm making progress, no matter what the scale says.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

  Member Comments About This Blog Post:

ME_HERE_NOW 10/4/2011 12:58AM

    nothing sexier than strength :D

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SKYFYRE 10/3/2011 5:35PM

    Great outlook!

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KGLOVER71 10/3/2011 12:43PM

    Way to go on the strength training! And it is so great to be paying attention to MORE than the scale. I need to take your example!

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MOMMA_BEAR_69 10/3/2011 1:58AM

    So glad you are getting good pointers at the gym. ENJOY!!!

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GETFIT2LIVE 10/3/2011 1:41AM

    Getting instruction on how to properly set those machines is SO helpful, isn't it? Sounds like a great plan, and one that will pay off for you. Glad you're looking at other things for measuring progress besides the scale; sometimes the scale is DEmotivating for me, especially when I think I'm doing everything 'right' and it still isn't budging!

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    Glad you got told about the machine seating! I appreciated it when I had my free initial visit with a trainer going with me to all of the machines I was interested in! He showed me how to sit, how not to sit, how to have the right posture, etc. What a valuable thing, huh? Have a good week! emoticon emoticon emoticon

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CrossFit Games link (women)

Friday, September 30, 2011

I was surfing through TV the other night and came across the CrossFit Games, an international competition for the title of the world's fittest woman or man. It was quite intimidating, especially because the people train without knowing what the challenges will actually be! They are ALL HARD!!! I can't imagine even trying that.
Here is a link to a video that features the 2010 competitors.
What do you think?


Addition 10-1-2011 thanks to DIEDRE11 on the DANGERS of CrossFit,
in this NY Times article on CrossFit and its founder. It can cause muscle breakdown, kidney damage, even death.

  Member Comments About This Blog Post:

CHAOSTHEORY635 10/2/2011 11:24PM

    I'd take the Crossfit haters with a grain of salt. No one is going to push you to do something that will kill you--as with any other activity, it is up to YOU to define your limits and understand how far you can push past them without getting hurt. The coaching quality varies from box to box, but if you're working out with someone who instructs well and programs intelligently, it's a fantastic sport. There are risks involved, but the same is true of any other activity. How many distance runners do you know who destroy their knees? Football players with concussions? Pitchers with rotator cuff injuries? People who lift weights incorrectly and injure their backs?

I'm in much, much better shape with CF than I was three months ago. I can lift a lot more, I get through workouts much faster, and I'm even more flexible. I've experienced no injuries aside from minor bruises and lightly torn hands. (No one from my box has ever had rhabdomyolysis, and the vast majority of us have never thrown up from a workout.) Better, the compressed nerve and knee problems I started with are no longer problems at all thanks to good instruction. Plus, I've made a lot of good friends at my gym.

CF Games competitors are on a completely different level than most of us! Don't be intimidated by them. You encounter more beginners who are a little out of shape and maybe struggle to do pullups with a thick resistance band than you do elite, national-level athletes. But the beauty of it is that the beginners get in much better shape in short order with some consistency.

I'm not saying Crossfit is for everyone, but the workouts are all scalable so just about anyone CAN do them at some level. Don't be turned off by the sport as a whole based on anonymous comments from trolls without publicly viewable profiles. :)

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BEFIT014 10/1/2011 5:39AM

    Good heavens! I've toyed with the idea of CrossFit but I have read about it before & was NOT thrilled, to say the least.

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IAMDESSIE 9/30/2011 11:15PM

    I will not get into that.

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DIEDRE11 9/30/2011 10:44PM

  I would not want to get involved with something like that even if I did have the strength and talent. I can't stand that Glassman guy that started Crossfit, and would not want to put my energy or money into doing anything that his organization could profit from.

You can read all about him here:


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Getting on Track - End of Week 1

Thursday, September 29, 2011

Just completed week 1 of the Getting on Track (GOT) program at Duke.
We spent an hour with the exercise specialists today going over options for core conditioning, strength training and using the gym - next week will review the cardio machines. (I'm really out of shape, but very strong.)
Weigh in: down one kilogram [Was sick earlier this week, so hope next week also shows a drop without being ill!]
Dinner was chicken breast with mushrooms, quinoa, snap beans, and fruit salad.
Lecture was a review of nutrition and using food models to demonstrate 1600 calories when different foods were included. You can eat a lot of volume foods (like vegetables) for the same calories of denser, less nutritious foods (like caloric drinks, bagels, or high fat foods). We are using the new government PLATE model to help plan our meals and snacks. She also suggested for those people who are lactose intolerant or don't eat dairy to substitute one ounce of protein for a serving of dairy. It's still important to find ways to get your calcium and vitamin D!
Homework assignment includes continuing to monitor our before and after eating fullness level, set activity goals, and prepare to make our (weekly) meal plans. Next week we will have a session of mindful eating. emoticon

  Member Comments About This Blog Post:

STRINGI719 10/1/2011 9:18AM

    Wow! Sounds very intensive! emoticon

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ME_HERE_NOW 9/30/2011 7:41PM

    very cool & we appreciate you passing the tips along here :)

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    I would love to go to a program like that! That is nice that you have found that program at Duke! emoticon

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