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My first Fitness Mix

Monday, January 16, 2012

To date, I have used the random auto fill but now I have a timed song list!

10 min Warm Up: brisk walk with Tai Chi upper body stretches
Mercy (Duffy)
Shoe Shine (Gorillaz) [removed Feel Good Inc.]
Fever (Peggy Lee)

24 min Walk/Jog:
Zoot Suit Riot (Cherry Poppin' Daddies)
In The Mood (Glenn Miller)
Sing Sing Sing (Benny Goodman)
When the Saints Go Marching in (Bob DeAngelis and his Bobby D Band)
Summer Sun (Koop)

10 min stretch:
Halcyon (Orbital)

31 min Workout:
Gimme Shelter (Rolling Stones)
Son of a Preacher Man (Janis Joplin)
No Sugar Tonight / New Mother Nature (Guess Who)
Hand Me Down World (Guess Who)
Cinnamon Girl (Neil Young)
Spooky (Dusty Springfield)
Gimme! gimme! gimme! (ABBA)
On the Sunny Side of the Street (Nikki Yanofsky)
Come to Me (Koop)

12 min Stretches and Belly Breathing:
Just Like Heaven (Kat Edmonson)
Angelica (Lamb)
Gabriel (Lamb)


My day started with joy

Monday, January 16, 2012

What a great day - I got in 1.5mi this morning, my stretches and 3 cups of water before I even left the house. I had a lovely visit with a colleague, a productive meeting with another, and the bouquet from last week still looks fab.

AND I have not, and will not, eat one of the Tim Horton's cookies someone brought in. I have a delicious lunch and dinner packed - both special treats (but left overs). I am fully satisfied with my food plan for today and well on my way to meeting my water quota.

To top it all off, I know I am loved by the man that I love :)

I hope your day is as joyful!


Two in one day!

Sunday, January 15, 2012

Today I spent quite a bit of SparkTime reading and wanted to capture my thoughts.

It started with the Mind over Body series. I got to the one on Being Your Own Motivator:


Q1: 10 - I am "relying too much on external (extrinsic) forms of motivation and need to work on developing your internal (intrinsic) motivation". This is absolutely true - body image is a massive issue for me and how I fit into my clothes is the most significant indicator to me of success/progress.
Q2: False -I do not "feel like I am in a constant battle with myself." This is not a huge issue for my motivation but I am better at keeping appointments with others than myself; I mix in monthly sessions with a personal trainer and a weekly Pilate's class to keep me on schedule
Q3: 10 - That indicates that I "may be assuming that your behavior is dictated by external factors (the needs of other people or the “appeal” of tasty foods), rather than by internal factors (your own values and decision-making processes). It is very difficult, if not impossible, to stay motivated when you believe you have little choice about what to do or how to manage your own feelings and desires". For me it's really the appeal of tasty foods, especially at work! If there are chocolates or desserts (or whatever) I feel literally compelled to eat it. I've even eaten stale things!
Q4: 3 - I do have control over my life & my time (see Q2). I also started walking first thing in the morning so if everything goes to pot, at least I got in my 10+ minutes!
Q5: 10 - It's the first part of this statement that is completely true: "I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill." The article says you probably struggle with some strong either/or and all-or-nothing thought patterns, as well as an overdose of perfectionism. These habits are real motivation-killers. The emotional upset they cause when things inevitably don’t go perfectly makes it impossible to stay focused on what really matters: what you can learn from your slip-ups to do better next time.

I need to understand the 3-P's of failure: Personal, Permanent, Pervasive. However, I don't believe I am that pessimistic in my self-thoughts (or am I?). This will be part of my reading for this week:


Sunday Joy

Sunday, January 15, 2012

Lots of joys to share! First and foremost, I had a wonderful, honest conversation with my husband today about our family and what it means to each of us!

Did a recipe make-over of a makeover of a broccoli-chicken recipe from Pampered Chef; my sweetheart gave it a make-again status with high marks for presentation. Said it tastes like loaded garlic bread. Apparently, you can't comment on or share a make-over recipe but here it is all the same: recipes.sparkpeople.com/recipe-detai

I chose to have a half-serving of left over pizza (homemade) at lunch today and met my water quota. I still need to go for a walk, but first the decorations come down because that is my priority and I acknowledge that it is :)

Also, I read Dean Anderson's "I" article from the Mind over Body series and it really struck me - mostly that it's what I keep trying to tell my Mom, lol! I am looking forward to reading the other articles in the series: www.sparkpeople.com/resource/mind_ov

  Member Comments About This Blog Post:

GORDONBE 1/15/2012 9:42PM

    Can you believe, I talked to Mom tonight and got to tell her about the article. She celebrated a success of using positive language and I felt so happy with her! I haven't heard her that happy in ages. She even changed topics on me, just like I had recommended! It was great )

I suggested she write down her joys each day: the situation, what she said and how it made her feel so that when she's feeling low, she can draw on those experiences and be joyful. Oh, I hope she does! emoticon

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Saturday B-day

Saturday, January 14, 2012

Today ended well - my husband rescued me from myself, I booked my flights for a week get-away with my Mom, the earplugs my husband got for us worked fantastically at the American Idiot Musical, I had ethiopian food for the first time and loved it! and I got to enjoy a cuppa with my dear friend G. Oh! and my wisdom tooth extraction was averted (they said it would only take 5-minutes but I was the DD for an afternoon with the girls that had been planned for 6-months. Their 5-min does not equal my recovery time!).

To top it off, although although I had unplanned food opportunities today, I made the best of it - cashews and pretzels from the snack bar, water at dinner and then I did my 10 minutes on the treadmill when I got home. I'm proud of myself.


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