GUNNSGIRL91303   44,878
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Time for a change

Wednesday, September 17, 2014

So I've been struggling with exercise lately, not really in doing it because I've been working out each day but in the way that I think my routine needs a change. So I have this new plan.

Instead of doing both cardio and alternating upper/lower body ST each day I'm going to do 2-3 full body workouts each week and do cardio as many days as I can, usually 6. I plan to rotate some ST workouts between Rachel McLish's awesome ST program, Jackie Warner's 40 minute full body ST and some various S90 workouts.

I think this new structure will help me. I tend to forget from one day to the next if I'm due to do upper or lower body and don't always have time to hop on spark to check my workouts the last few days. I also don't feel I'm getting as much progress in working my 15 minute ST workouts so what the heck...I'm going to try something different up until Halloween and then decide what works best for me.

I've been trying to look at my diet and figure out ways to improve it but haven't really come with any solutions yet. For now I'm trying really hard to stay away from all sugar and simple carbs, aside from fruit, and thats a challenge enough for the next couple of weeks. This morning instead of eating sweetened yogurt for breakfast I had plain yogurt with some of my own fresh blackberries and some ground flaxseed. I added a half packet of stevia which made it just sweet enough to eat and to help my taste buds make the transition to life without sugar. Unfortunately, just in the last few years I've really begun to enjoy fruit so eating only one serving of fruit a day is a real bummer for me and I'm still getting in 1 1/2 to 2 servings of fruit a day...and I want MORE!

Things are going well with my son suddenly living with us. Without going into it, we've had real serious problems in the past and he's 29 and starting over, so this is a real adjustment for all of us, but I'm happy to report that so far so good. He's working around the house and yard, getting in a lot of jobhunting and has 2 interviews tomorrow. He's also decided to go to phlebotomy school so he's looking into that as well.

Thanks for reading my blog, I appreciate your support! I would like to know how many of you do cardio and ST each day and how many of you do ST on specific days of the week? What brought you to that decision and is it working well for you?

Thanks for all your help spark friends!

  
  Member Comments About This Blog Post:

CELLA_P 9/18/2014 7:20PM

    Kelly, if you can picture this...I am toasting you with a delicious steamed artichoke! They're one of my favorite veggies...and you are definitely one of my all-time fave SparkPeeps :) Thanks so much for the SparkGoodie! So thoughtful, and it was the "kindest 'cut' of them all" emoticon

Just the other evening on NPR, they did a story on how increasingly common it is for adult children to live with their parents (especially those in the "millennial" generation), and it sounds like you're adjusting well and with considerable strength and love. More power to you! The reporter said so many of these living arrangements are working out very well and harmoniously, too.

Best of luck with the changes you've made in your exercise routine!

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MORTICIAADDAMS 9/18/2014 2:36PM

    I am trying to get more walking in and also add in some other exercise when I can - work up a sweat while accomplishing something around here. Yesterday I cleaned out the inside of the car and the trunk - it was a mess.

I only eat low carb yogurt. Some of it has way too much sugar. I do allow myself a serving of 3 fruits a day though. I consider fruit and veggies, seeds and nuts healthy and I don't restrict them.

I'm so glad to see your son doing so well. I know he has a hard road ahead of him and I hope he is one of the ones that can make it.

I do cardio and ST every day because it is part of my lifestyle.

I have had to cut back on time I spend online so my spark page is tuned off. If you need to reach you can send me sparkmail.


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ALP1976 9/18/2014 9:29AM

    Kelly, it is so hard to figure out what to do sometimes. I find that this time of year I get restless (as you can probably deduce by my erratic self lately emoticon )

I find that my best mix is to just keep my NEAT activity up. I wear a simplistic pedometer to help me keep track. I walk everyday because, well, walking just makes me feel good. I walk with my little guy and this time of year being outside is good. I find my best mix for intentional stuff is to ST 2 days a week, Cardio 2 times a week and yoga 2 times a week. That gives me the best possible mix. I am so not in love with cardio, though so sometimes it is just walking and yoga (like this week).

I am glad that things with your son are going good!!!

You'll figure this out, girlfriend! THAT I am confident! Just do what feels good for YOU emoticon Sometimes it feels like a constant trial and error, but hey that's okay, too I suppose...

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MISSUSRIVERRAT 9/18/2014 7:53AM

    My "cardio" is either line dancing, Leslie Sansone, walking or yardwork, or more taxing projects around the house (ex: washing windows, washing the exterior of the house).
Basically with that, I am doing at least one or more of the above things daily for an hour and sometimes two. I do take occasion rest days which include lighter activity like shopping or floating around in the river.

As far as strength training...because my "cardio" works my legs so much, I do not even train my legs (except for some standing leg lifts and balance exercises for dance). ( I know some people would disagree with this, but this works for me.) I do my strength training in my basement 2 X per week (aim for Monday and Thursday). I do some stuff for my upper body and abs. It is a program that I worked out for myself. My upper body is so much weaker than my lower body. I have gone from using 3 & 5 pound weights to using 6 &/8 pounds weights. At my age I feel the need to keep it to 2X week for recovery. Less than that and I feel that I have atrophied.

I am trying to stretch at least once daily and want to work in more flexibility stuff very soon.


Comment edited on: 9/18/2014 7:53:47 AM

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BETHGILLIGAN 9/18/2014 7:25AM

    So happy to hear that things are going well at your place! I'm not sure I could give up sugar although I have cut way back on carbs. Wish I could give you some input on exercise routines but you are waaaay ahead of me on that. Hope things continue to go smoothly!

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KNEEMAKER 9/17/2014 10:04PM

  Wonderful Wednesday to keep on keeping on! emoticon

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1CRAZYDOG 9/17/2014 9:23PM

    Our brain does need that stimulation of a change in activity. The simple carbs are difficult to give up, but I have had to do that too. After a while, you get used to it. It takes awhile though.

I am glad to hear that things are good with your son living @ home. I am sure it requires a lot of compromises, which I am sure is on BOTH sides.



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A Dilly Of A Pork Chop!

Saturday, September 06, 2014

I tried something new with pork chops a couple nights ago and they turned out great so I thought I'd share the recipe with you! I call it...

"A dilly of a pork chop"

Ingredients:
4 pork chops
1 container sour cream or plain yogurt - I use lowfat
4 Tbsp. dried dill weed
salt and pepper to taste
Pam cooking spray or extra virgin olive oil
1/2 cup dill pickle juice

Directions:
1. Coat skillet with cooking spray or oil and brown the pork chops after using salt and
pepper to taste
2. Sprinkle 2 Tbsp of dill weed over chops when they are just about brown and cook for a few
minutes more: now add dill pickle juice
3. When browned all the way through add the sour cream and other 2 Tbsp dill weed and
allow to come to a boil
4. Reduce heat and stir well until the sour cream has become a rich gravy

Enjoy!

  
  Member Comments About This Blog Post:

WENDYSPARKS 9/16/2014 4:35PM

    emoticon Sounds good!!!!! emoticon

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MEXGAL1 9/8/2014 12:53PM

    Sounds so yummy but I just don't do well on pork.
Have a great week
Sallie

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_RAMONA 9/6/2014 11:56PM

    emoticon

I love the idea of using the pickle juice to deglaze!

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KA_JUN 9/6/2014 11:52PM

    That sounds great! emoticon

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CELLA_P 9/6/2014 10:08PM

    I'd never considered the combination of dill and pork chops before...but it sounds really appealing - thank you! I'll bet the tanginess of the dill pickle juice and sour cream would enhance and complement the dish very nicely, too. Great idea! emoticon

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MORTICIAADDAMS 9/6/2014 9:56PM

    I use dill pickle juice a lot and love the flavor it gives to foods!!

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1CRAZYDOG 9/6/2014 9:31PM

    Sounds delicious! I thank you for sharing.

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S90...ya, bleh

Thursday, September 04, 2014

So here I was all committed to S90 when halfway through my 2nd week I realized I just don't want to do S90 right now. I would rather do different workouts. I will continue to do S90 workouts but I don't feel like dealing with the strict structure of the program right now. So how do ya like that? Am I a super flake or what.

I'm still exercising every day with a rest day each week. I'm getting in lots of cardio and ST, and still doing S90 workouts, just not every day. Sometimes I crave structure but right now I just can't do it. On top of that, my son is coming home from Alaska this Monday and will be staying with us for at least a month. Lots of mixed feelings but the gist of it is that structure is flying out the window as my husband and I will have to get used to having him here for so long and we are flying by the seat of our pants as to how it will all work. So, for now I have given up on doing S90 in the order and structure of the program.

But that doesn't mean I am going to quit exercise, far from it! Tonight I will be watching the Seahawks while I do step-ups and lower body ST.

I hope y'all don't think I'm a flake. I'm still committed to exercise and getting fit, but I'm just interested in doing it a bit differently for now.

I continue to appreciate your support and friendship spark buddies!

  
  Member Comments About This Blog Post:

MEXGAL1 9/5/2014 6:58PM

    I think changing it up can actually be a benefit. As long as you don't give up and you continue to press forward.
You know what to do. You got this.
Sallie

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ALP1976 9/5/2014 7:45AM

    Seahawks :shudders: emoticon Broncos fan here emoticon

You are FAR from a flake my friend!! I think that you're great and sometimes spontaneity rules over a planned thing!

I bet you're so excited to see your son! For a month even! Sounds like a fun time, Kelly!!

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BETHGILLIGAN 9/5/2014 7:42AM

    Yep, I have to agree with all the others: you are definitely not a flake. You are very smart to listen to your body and adjust. You are probably working harder at the workouts you choose than you would be doing if you forced yourself to do S90. Good for you!

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_RAMONA 9/5/2014 2:51AM

    Like everyone else, I don't think you are a flake at all!
emoticon

A flake would just stop doing anything. The whole idea of balance and fitness and health, is that any program you are doing serves you, not the other way around. To everything there is a season... now's not your season for S90. So what? Life sometimes takes turns that require us to cut ourselves some slack.

Do what you enjoy and what feeds your spirit... that should always come first anyway!





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_JULEE_ 9/4/2014 9:38PM

    No, you're not a flake! Doing the work outs at your own pace / alternating with other workouts is fine - you're less likely to burn out! emoticon

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CELLA_P 9/4/2014 9:17PM

    Think you're a "flake"? No, quite the opposite: I think you've got excellent self-awareness and a great grip on real life...with all its challenges! We're all doing what we can to be as fit and healthy as we can, and I doubt that any two SparkPeople stand in the exact same place at the same time - for very good, valid reasons! You, m'dear, are just accountable and hard-working, all of which is commendable. emoticon

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1CRAZYDOG 9/4/2014 9:01PM

    You are listening to the cues that you need to. That's GOOD!

OH MY GOSH! My DS lives in Fairbanks! HE was stationed @ Ft. Wainwright when he was in the Army, but has remained in Alaska even after discharge. He came home for a 1-1/2 week visit in May which was awesome but it certainly does require being flexible.

HUGS and prayers.

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WUMPASTAR 9/4/2014 8:58PM

    Of course you're not a flake :) it's not like you gave up altogether! You're still working out. Every minute you're doing it, you're a winner, S90 or not!

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MORTICIAADDAMS 9/4/2014 8:38PM

    I think an intelligent person, like yourself, instinctively knows when it's time to tweak their program. It sounds like now is the time.

I am hoping that everything will go smoothly with your son. I'm sending a prayer for all of you. emoticon

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CAROLSMOM1 9/4/2014 7:51PM

    You are very tuned into your body and you pay attention to it. Good for you! emoticon

Just keep smiling--it is instant feel good and the more you smile through adversity, the better you feel, and the better you can cope. Love, Roberta


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Into the 2nd week of S90

Friday, August 29, 2014

Well, I'm into the second week of S90 and already feeling stronger. I am not doing it every day so I won't get the challenge done in 90 days but I'm okay with that. I've totally given up on getting up early in the morning to work out, I just can't do it and I'm not going to beat myself up about it. I used to for years and don't know why I can't now except that I sleep very little and the best hour of sleep I get all night is that last hour before I have to get up and into the shower.

I never thought I'd be the type who could work out after work since my job is busy and I run around all day like a chicken without a head and I'm tired when I get home. But somehow I've gotten into the routine of coming home and working out and its working for me. Lo and behold there are miracles!

So tonight I came home and did a tough shoulders and arms workout with a good core workout first. I still have my spare tire but can feel my abs getting stronger. I noticed today an improvement in all the exercises and was actually able to do 8 tricep push-ups, on my knees, but I will eventually get up on my toes. Tricep push-ups are very hard for me so any improvement makes me HAPPY!


We seem to have gotten into a routine of going out just until about 8:30 on Friday nights so that is going to be my weekly rest day.

I hope you are all working hard toward your goals and feeling pride and success that comes to sticking with a routine, no matter how hard it is. I'm a few days behind in S90 due to being sick for a couple days but I'm back at it today and let me tell ya, today I really tried to talk myself out of exercising but somehow found myself in front of the TV with the dvd in hand. So I've made it a habit, one that I can be proud of!

Have a great long weekend everyone!

  
  Member Comments About This Blog Post:

CELLA_P 8/29/2014 9:11PM

    Outstanding! Best of all, you're sensitive to the changes in your body's shifting energy levels and are responding appropriately. That's a "can't lose" strategy - one that can't fail to serve you well over the long haul. emoticon

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THEFIERYHEART 8/29/2014 3:18PM

    I totally understand what you mean...it is literally impossible for me to get up and exercise in the morning for some reason. And I've actually found that I enjoy working out more if I do it in the evening. I have no idea why, and I know it's unusual, but it works for me, so who cares? We each have to do what works for us as individuals.

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MEXGAL1 8/29/2014 3:01PM

    emoticon
good for you just going after it.
You should be proud.
Have a great week end.
Sallie

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_RAMONA 8/29/2014 2:46PM

    You are doing awesome! Not too many people manage to stick with S90! You should be proud!

...as for the spare tire, you may want to consider: "Abs are made in the kitchen. 80 percent of your results come from your diet, and only 20 percent come from exercise."

So that you get the results you want through all of that effort, you may want to do some tweaking elsewhere!

Go, Kelly GO!
emoticon



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MISSM66 8/29/2014 1:28PM

    Than is great Kelly,you are doing very good,I am a morning person that why I am up so early in the morning,keep up the good work emoticon emoticon emoticon emoticon

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1CRAZYDOG 8/29/2014 12:40PM

    Awesome!

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MORTICIAADDAMS 8/29/2014 11:52AM

    I used to do my workouts in the morning too when I have the most energy but I often have to spend that time getting my chores done before it gets too hot. So I break my workouts up through out the day. I really prefer to have it over with but this is probably easier on my body. You are doing great!!

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FORZACHANDMATT 8/29/2014 11:23AM

    I think the more you exercise, the more you want to do it and enjoy it and the more your body needs to do it - at least that is the case with me.

Congrats on keeping up with this!

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WUMPASTAR 8/29/2014 9:56AM

    I too have given up on working out first thing in the morning. It doesn't work with me anymore XD but as long as I get it done through the day, who cares! And this S90 thing sounds awesome - everybody is doing it, maybe I should try it :)

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RASPBERRY56 8/29/2014 4:05AM

    Keep up the great work!

emoticon

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ZRIE014 8/29/2014 12:28AM

  keep it up

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S90 round 4 day 7

Wednesday, August 20, 2014

Today was day 7 of my S90 day series and the workout of the day was LEGS. This is a tough ST workout that leaves your legs wobbly and weak right after the workout but strong and powerful later in the day.

The workout consists of different versions of squats, lunges and hamstring work with deadlifts and some stability ball exercises. I use dumbbells ranging from 3 to 12 lbs for this workout and really work up a sweat doing the exercises. My legs need some toning and each week I can feel them get stronger. YAY!

I am a bit behind in S90, not doing it every single day though I have managed to get in some form of exercise each day. Time constraints have been difficult for me and I'm just not good at getting up at 5:20 am to work out but I have my alarm and high hopes set for tomorrow morning.

Tonight I'm going to try to do 20-30 minutes of step ups while watching a movie with my husband as I know I need to get in a bit more cardio each week. I've been taking the dog for long brisk walks on the days I haven't done S90 and I'm feeling stronger and a bit less depressed. I just need to keep at it to establish a good, healthy routine to keep up my momentum. I'm very motivated and the difference this time is that I am not putting any time limits or strict pressure on myself. I am eating mostly clean, mostly gluten free and seeing exercise as a daily component of my overall fitness, not a do or die if I don't see results in a week.

Tomorrow I will weigh in and I'm willing to bet my weight is up because I always gain between 2 and 5 lbs the first 2 weeks of doing S90, I guess due to muscle swelling. I know that it will come off after the first few weeks and then into the 3rd and 4th week I will see my muscles again, which keeps me motivated to continue the program. I do admit I get tired of hearing Tom Holland's voice every day (he is the trainer of the program) but feeling and seeing progress makes his voice easier to bear...I know he is helping me!

Have a great day everyone! Tomorrow is S90 chest/back which brings me back to the beginning of the rotation for the first leg of S90. I'll keep you posted!

Thanks for your ongoing support, it means so much to me and really helps me exercise even when I don't feel like it. All my spark friends ROCK!

  
  Member Comments About This Blog Post:

MEXGAL1 8/24/2014 5:34PM

    yep, I bet your weight will be up from all the lactose acid in your muscles...but well worth it. It's a good sore.
Enjoy the rest of your day.
Sallie

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LIGHTNINGRUNNER 8/23/2014 10:45AM

    You are such an inspiration - you keep going and going. I found a simple program of 15 minutes a day 3 days a week for weight training.

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BETHGILLIGAN 8/21/2014 7:45AM

    Your dedication is inspiring! Sounds like you are thriving with this routine. Good for you! Keep at it!!

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CELLA_P 8/20/2014 10:28PM

    It sounds like an excellent program, Kelly - the kind that can't help but deliver long-term results on every front! Outstanding! emoticon

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MORTICIAADDAMS 8/20/2014 9:30PM

    I'm really proud of you for sticking with this!! emoticon

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1CRAZYDOG 8/20/2014 8:57PM

    Good for you for continuing on. Awesome!



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