HEALTHY_42   19,332
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Stepping it up

Friday, December 19, 2014

I have stuck with my plan throughout the week where I make sure I do 500 steps each hour I am at work. Plus I have been doing my squats, lunches, wall pushups and wall sits each day at work as well. I still have my low energy days regardless of what I do to try and stay alert and peppy. I have been finding myself zonked out on the couch in the evenings. It's crazy when one day I am full of energy and tackling all kinds of chores as well as fitting in some workout time then the next day I am pushing myself to just finish out the day without taking a nap. Gotta be the winter days that are bringing me down. Time to up my Vitamin D intake.

On a knee recovery note, I was able to ski on Sunday and did 3 runs before calling it a day. The conditions are still not that great and I didn't want my first day back to be a bad one. Worst part of the skiing was the walking in the darn ski boots! I am planning on hitting the slopes almost everyday next week.


Get up and Move!!!!

Wednesday, December 10, 2014

I looked over my daily activity and realized that for 7 hours 5 days a week I am sitting at a desk. 35 hours out of my week I am just sitting!! So I came up with a plan to get me up and moving during my work days.

I plan on taking 500 steps per hour each day which will give me 3500 steps by the end of my work day. Plus, I have set up alarms on my computer to remind me to move! I have also set alarm reminders to do 50 squats, 50 wall pushups, 30 stationary lunges per leg, and 60 sec wall sit each day! I know I might look crazy sometimes while fitting these movements in each day at work, but it will get my body moving and feed my brain some well needed oxygen!! So far I have stuck with the moves and steps this week. I have been at work alone, so next week will be the true test of staying motivated to just Get Up and Move!!

Does anyone else have any ideas of how to get up and move during work?

  Member Comments About This Blog Post:

PROPMAN1 12/10/2014 3:00PM

  If your workplace/space allows walking in place, taking a quick break to walk stairs. Not easy but i'm sure folks here will come up with some great ideas. Good Luck!!

You should be proud of're getting exercise daily. emoticon

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Falling Back in Love....with Exercise!!!

Friday, November 07, 2014

Since my knee surgery in June, exercising has been hard and painful. I listened to my doctor, physical therapist, and body by taking it slow and easy until my knee was healed. I couldn't do much outdoors hiking and biking throughout the summer which was a big bummer!! I did invest in a treadclimber and began using it slow and easy. I still can only do 15 minutes straight and then must take a quick break.

I am the type of person that can become very bored of the same old exercise, so I began researching free youtube workout videos that were low impact and knee easy.

I came across Jessica Smith TV. I know carries a few of her video links as well. She has so many terrific low impact videos that really work the muscles you want worked. I can say that there were a couple of days that I just could not sit down without being in pain!! The crazy thing is that while I was doing the workout it was so much fun that I didn't feel as if I was really working those poor unused muscles.

Prior to my knee injury in March I had purchased a step aerobics step to begin using during the in between season from skiing and mountain biking. Well, the injury happened and my step lay dormant for 6 months!! Once the PT gave me the okay to begin moderate stepping, I pulled it out of the box and researched youtube and found a wonderful basic step aerobic routine. Fit Outside the Box with Karla is a youtuber that has many step routines. She has a great Basic Step that is 30 minutes long and I love it.

I thought I would share some of the great "free" workout videos I have begun using weekly. I set up a daily playlist with the workout videos I want to do for each day of the week. This way no matter what day it is I have a workout routine already planned!!

Jessicsmithtv workouts that I love are:

Walking, Exercise for Beginners: Free Full Length 30-minute Power Interval Walk

20 minute Upper Body Abs and Arms Workout: Armed and Dangerous

30 Minute Total Body Fat Burning Workout Video - Chisel & Burn

6 Minute Ab Workout

The Best Workout for Pear (Endomorph) Shapes

Best Inner Thigh Exercises Ever - 10-Minute workout

Fit Outside The Box with Karla Videos I love:

Basic Step Workout with Karla Luster

30 Minute Cardio Interval Step Workout

I pair these workouts with at least 15 minutes on the treadclimber but mostly 30 minutes total. I also will pair these workouts up together such as the step aerobics with one of Jessica Smith's ab workouts. Plus if I become bored (which I will and always do) there are so many other videos to choose from. Also when I become stronger and my endurance becomes better, I can go to a more challenging workout. I have also found that I don't have too many buffering moments with these videos. Plus I plug my computer into my tv to make the screen large and easy to follow.

With today's technology there really isn't any need to go out and buy expensive workout videos or equipment. I think if you have one really good cardio stationary bike, treadmill, elliptical, or have your own personal gym. I know that some people have a hard time exercising at home because of the distractions, but I am lucky to where I can shut and lock my bedroom door and workout to my hearts desire.

So as my title reads...I have falling back in love with exercising. I have become to love my sore muscles and the sweaty red face I have after a great workout. I have also learned to not worry so much about the scale and acknowledge when I have mastered an exercise move. Like a one legged deadlift without falling off balance, or being able to complete all the squat reps in a workout video. These are the accomplishments that I am more interested in achieving at this point in my weightloss journey. emoticon


Day 6 of my Reboot - One day can be a bust but let the rest be wins!!!

Wednesday, October 15, 2014

Monday was a tough day because of my sore muscles but I still did a quick 40 minute workout. It helped a lot because I was able to sit down with out total pain on Tuesday. I took Tuesday off from workouts, but totally failed with my eating!!

Day 5 of my reboot and I am eating like no tomorrow once I made it home from work! I know what happened....I woke up late so I just grabbed some greek yogurt and a banana for breakfast. Then I didn't grab an apple to eat as a snack prior to lunch. So breakfast and lunch were both under 300 calories. I need to eat about 600 calories prior to dinner and I was starving by the time I made it home from work.

At first it was a couple of wheat crackers and peanut butter to bide me over until dinner. Then it was this need for some protein that was meat and instead of grabbing a couple of slices of lean turkey I grab the smoked sausage and cook it up! And of course I have to eat the sausage with a slice of bread....It just spiraled down from there. I ended up eating more crackers, but this time decided to use cream cheese! I topped it off with poptarts! Could you say I was craving some carbs!!!!

Well, that was yesterday and today is a new day. I did pack an apple this morning and will stick with a protein shake for breakfast. I have a workout planned for after work for 90 minutes with 45 of it being cardio. Yesterday was a bust but today will be a win!!

  Member Comments About This Blog Post:

HEALTHY_42 10/15/2014 4:33PM


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PJMX18 10/15/2014 3:02PM

    Everyone has those days when they spiral into a binge or a little extra eating. Heck, I had one today! Good for you for getting back on track! emoticon

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Day 4 of my Reboot

Monday, October 13, 2014

I am now on day 4 of my reboot and things are going smoothly. I did not go on a bike ride yesterday due to the mix of snow and rain all day. In fact I could barely walk from my Friday and Saturday workouts! I must say the work out videos I did to target strengthening my thighs truly hit the spots. I am still sore today from those workouts. I did get out and go to the grocery store so about 25 minutes of walking around the perimeter of the store helped a little.

As for my eating yesterday, I did go over my 1200 calorie goal, but stayed within my range of 1550 calories total. My downfall was fried okra for lunch...oh how I love fried okra!!

My plans for today are to cook up a batch of vegetable and bean soup for the rest of the week lunches. I'm going to throw a pot roast in the crockpot for dinner tonight. And do another killer workout today. I am hoping that this workout will loosen up these sore muscles!!

This week's goals are:

1. Stay at 1200 calories a day
2. Workout Monday, Wednesday, Friday, Saturday & Sunday
3. Log in and track everyday
4. Post a blog entry at least 3 times this week

Here's to a good week and hopefully see some positive progress!!

emoticon emoticon

  Member Comments About This Blog Post:

PJMX18 10/13/2014 1:11PM

    emoticon It's always good to have goals!

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