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A Great Article for those of us who are beginning to exercise or need a change up

Wednesday, October 24, 2007





A stale fitness program is like a stale pair of old shoes -- you know how they'll feel and you once loved using them, but you just don't want to go near them anymore. We all need a little variety in our workouts. In fact, an excessively repetitive workout program is a major cause of fitness burnout.

If you're looking to mix things up a little bit, try one of these 30-minute options created by SparkPeople Coach Joe D. They should each be preceded and followed by at least a little stretching and warmup. The only equipment you'll need for most of these exercises are small dumbbells, an inflatable swiss ball or resistance bands. Many are simple "body weight" exercises with no need for equipment at all.


We recommend a low impact exercise for all warm-ups bike, elliptical machine, rowing machine, walk (gradually picking up the pace to a fast walk).

Upper and lower body exercises perform 10-15 reps Core exercises perform 10-30 reps.











Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Step-ups (aerobic) 20 sec
Rows (sitting) w/ dumbells
Lumbar extension
Squats w/ Swiss ball
Reverse flies w/ Swiss ball & dumbbells
Plank hold
Hamstring flexion w/ Swiss ball
Crunches w/ Swiss ball
Modified push-ups
Biceps curl


Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 20 seconds
Leg lifts
Dumbbell oblique
Dumbbell lateral deltoid raise
Modified lunge
Roman dead lifts with dumbbells
One arm row with bench
Lower abdominal medicine ball twist *
Calf extensions
Chest press with dumbbells
*You can use any type of ball

Cool down 5-10 minutes
Stretch 5 minutes





Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Jump rope 100x
Push-ups with Swiss ball
Elbow to knee crunch
Body weight squats 25x
Step-ups 30 seconds
Plank hold
Hamstring flexion with Swiss ball
Triceps kick back
Prone row external rotation
Bicep curl
Abductors with resistance band 45 degrees
Jump rope 100x

Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 30 seconds
Ball walk with Swiss ball
Bicycle crunch
Forward lunge
Jumping jacks 30 seconds
Reverse flies
Lower back lift with Swiss ball
One leg Swiss ball squat
Jump rope 100x
Shoulder press with Swiss ball and dumbbells
Adductors with resistance band (standing)
Calf extension one leg

Cool down 5-10 minutes
Stretch 5 minutes





Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Jump rope 250x
Push-ups with Swiss ball
Triceps kick back
Kneeling roll-out
Bicycle crunch
Squat with calf raise and dumbbell press
Step-ups 30 seconds
Prone row external rotation
Biceps curl
Jackknife
Lower back lift with Swiss ball
Lunge with dumbbell press (forward)
One leg Swiss ball squat (lateral)
Reverse flies
Push-ups with Swiss ball

Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Jump rope 200x
Lunge with dumbbell press (forward)
Jackknife
Chest press with Swiss ball and dumbbells
Step-ups 30-45 seconds
Hamstring flexion with Swiss ball (one leg)
Plank hold
One arm rows with Swiss ball
Wall sit with bicep curls
Triceps extension with Swiss ball and dumbbells

Cool down 5-10 minutes
Stretch 5 minutes


Great info from the peeps at sparkpeople!!!!


  


Tuesday, October 23, 2007

I had a good breakfast and it not time for lunch. The ugly voice has come to eat telling me to eat. But I have power over that voice. I know who it is. Today he loses I will not eat. So get behind me ugly voice. You have no power over me. Greater he is he that is within me then he that is in the world. I am an overcomer in Christ!!
http://To eat or not eat

  


RENEWED STRENGTH

Saturday, October 20, 2007

I had stopped measuring my foods and for a while got laxed on my protion control.

Well for too long I sort of put on my blinders on. But they are off I will measure my foods from now on. It is very time consuming to post what I eat and keep with my portions too. But since this diabetes isn't going away no time soon. I will battle this disease until I drop.

I have been real good at exercising but I realize that I am working against myself if I don't follow with my diabetes meal plan. I know what to do it is just a matter of doing it and not letting the excuse of being an emotional eater get in way. May be I was unconscieously using that as an excuse, Not any more it is time to go forward and reach my goal weight. Here's to new beginnins (((((Whew)))). Christ said that I am victorious and I am going to not only talk about faith but put it in action today.

  
  Member Comments About This Blog Post:

SUPERSHE 10/21/2007 10:55AM

    I am just now home testing for my blood sugar levels after having high numbers on a blood panel. I think I'll be walking in your footsteps shortly, because I'm having high numbers after two hours test from meals. Its odd. After four hours, my numbers are in normal range, but.. two hours after eating they are between 200 and 400! I have to go into my doctors this week with a log of my blood sugar levels, and I don't know where we go from there. I thought following good eating habits, cutting out sugars, would give me a good result... (though my blood sugar panel was done months after I started here) Diabetes is in my blood though (no pun intended) My family history has a heavy incidence of diabetes. My grandmother was a twice a day insulin shot user. Anyway... thanks so much for the info... Appreciate it. Hugs, sheila

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Phase 1 day 5

Monday, October 15, 2007

The few days that I have been on The Best Life Diet has been good. I have read a lot from the book. I really like the idea of not weighting. Not that I dont want to know the truth. But just to take a break from the scale sounds like a winner to me. I almost became a scale junkie. He suggestes that you weight after the first 4-6 wks of the new life style. Instead I will see how my clothes fits me to guage how I am doing. He suggested to increase activity, I already had that in mind. I have added 8-10 exercises in the strength training sessons for me. I will do them for at least 30 min. As far as the aerobics I must keep in mind that I am asthmatic and I have some limitations. I will follow my bodies lead. I have increased my daily steps from 5000 or so. to 7500-10000 daily. I also like the fact that I don't have to glup down 12 glasses of water. I struggle badly with it but I am working on it. I now drink 5-7 glasses working on increasing it daily. I will work this new life style in my way after all this is the Best Life Diet and I can gear it to suit my needs. Until then............

  


Friday, October 12, 2007

THE BEST LIFE DIET

The truth is a brought the book a few months. kinda put it to the side. I guese I didn't give it time because the pounds didn't roll off. The truth is there are not rolling off now! But that is up to me to take control and not letting my emotional control me. But after reading it. I must have missed the point. It is the best life that I can have for me. In other words it is talored to me and thats is what I need at this time.

This is my journey and no one can walk it but me!!

PHASE ONE OF BEST LIFE DIET

This will be a 4-8 week phase

It suggested not to count calories, but as a diabetic I not only have to count calories but carbs too. I will remember my journey.

Weight in at 176.3 (you know I forgot to put down I lose a pound I am 175 ya me)!!
I will not weight for 4 weeks. This is doable I have the tendency to not be a scale but There is moments that the scale gets the best of me a little. No more weighting until 4 wks is up.

To do's

1. Increase my activity level.ugh (I have somewhat) I will monitor myself because of health challenges. But I will kick it up a notch.

2. STOP EATING at least two hours before bedtime. OH MAN THE TESTING BEGINS. God will have to my strength with that one.

3. Eat 3 meals, a nutritious breakfast, 2 or 3 snacks.

I will give myself an option of having a free snack before bed/ lean protein, cheese, lowfat yogurt or part skim ricotta cheese. or free veggies.

I will also use organic ground flaxmeal and occasional a small amount of tuna (with caution) for omega 3 fatty acid.

4. Stay Hydrated I'll have 5-7 glasses ow water. A couple cups of green tea will be included.

5. Eliminate alcohol. No problem I don't drink.

7. Bolster my diet with suppliments. I was already taking a Womens Daily Multivitamin, Vitamin C 1000mg. I've recently added to my arsenal/ Echinacea Parpurea Dietary Suppliment, Garlic Herbal suppliment 1000 mg (odorless) and Chromium Picolinate 200 mcg taken daily.
http://Changing my gears yet again!~!

  


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