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!
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.
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.
WARNING ABOUT THE DANGERS OF THIS PROGRAM!
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.
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