JONE7007   14,609
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JONE7007's Recent Blog Entries

Strenth Training Motivation

Saturday, April 04, 2009



I enjoy my cardio, hiking, it gives me personal time to think and relax while getting outdoors. However, I have the hardest time motivating myself to do my strenth training routien. I came across an artice on strenth training vs. cardio today. I've included one part of the artice to remind myself why I NEED to strenght train and hopefuly share the motivation.

To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength


www.womenshealthmag.com/fitness/card
io-vs-strength-training-workouts?page=1

  
  Member Comments About This Blog Post:

MYCAFEMOO 4/4/2009 9:08PM

    emoticon On your cardio & hiking! Keep it up! And you'll get into the stength training!

Good Luck!


Mycafemoo

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OK

Sunday, March 08, 2009

I injured my knee in September and was told to limit my phsical activity until it healed. I finally got the okay to start hiking again. I am so happy! emoticon

  


It's been a while

Monday, July 21, 2008


I was doing really well until May 12th when I had my mid service conference. In total I was down over 70 pounds.

When I returned I was down about the slowness at which projects progress here. I also began to have hives because of allergic reaction. Between the mental and the physical, I allowed myself to take a break for a while. During which I maintained my weight. I ate healthy but did not track my calories.

Two other volunteers and I planned and put on two GLOW/TOBE camps (Girls Leading Our World/Teaching Our Boys to Excel) one for high school students and another for grades 5-8. They went very well and I had plenty of opportunity to be active.

My site mate and I also attended an Environment Camp in Tirgu Mures, Transylvania. While we were there we did some trail marking and stream bed restoration in the mornings. Our afternoons were free. It was so incredibly nice to spend the afternoon hours hiking around the mountains, exploring the local villages, and seeing old world agriculture. (We are posed in the picture in front of a traditional haystack which the local villages make by hand.)

Now, that I am back home, I am just getting back on spark people again. Starting off with a 3 week fast break, where I track everything!

  
  Member Comments About This Blog Post:

TANIBEAR 7/24/2008 5:20PM

    Well dear lady you are just going to have to take the bull by the horns arent you? You are invited to join us over at Global Women for a 6 week challenge and good company....

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Signs of Fitness

Monday, April 07, 2008

The weight it beginning to come off again. The same 2 pounds a week I lost last year. With the weather becoming warmer I'm able to go out and hike frequently again. I'm not sure if the new weight loss is spark people or because the conditions are similar to last summer (before sp) when I was losing at a similar rate. Which ever or combination of is responsible it's welcomed.

In addition to the the weight loss. I'm starting to feel much stronger. I'm am hiking twice as far in an hour as when I start last May. The most surprising has to be how quickly I am felling much strong from the Pilates I have been doing, on and off since January but consistently for the last 6 weeks or so. I feel stronger and even thought I can't do all the exercise in the longer video, I can now do all of them in the shorter 20 - minutes video.

All I can say is I'm loving how I'm feeling now.

  
  Member Comments About This Blog Post:

TANIBEAR 4/17/2008 4:28PM

    Thats one good thing about spring...makes walking quite desirable...keep up the momentum...looking forward to hearing your Spark Story in the near future....

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WOODHEAT 4/7/2008 5:09PM

    Glad you're getting all that hiking in. 'The best exercise is that which we enjoy in the outdoors. Join us at "Happy Hour on the Deck".
Life is good!
Wood


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HHHBYE 4/7/2008 5:24AM

  That`s great!

Pilates is a great way to tone your body and it makes you really flexible too! It requires consistency, so stick to it!

It`s great to hear about progress. Thanks for sharing! :D

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Momentum

Sunday, February 24, 2008


When I first came to the village, one of the kids at the orphanage took me on walk to a rocky knoll just above the village. I was panting for air. About three quarter of the way up I got winded and had to stop to catch my breath. At the time he was on crutches, hobbling along and yet did better than I. What a wakeup call!

Last summer, every day I could manage I climbed up that hill. By the end of summer I could do it easily and pushed myself to double the length of my climb.

Stormy autumn and snowy winter weather have made it impossible since.
Ah, but spring has come! In February, the weather kept getting nice and nicer. This week was especially good. I was able to get out for a short hike every day. I breezed through the extended climb. It was such as pleasure to feel the sun shining on my face and to smell the spring air. I even saw my first early bloom.

Today, I decided to push it a bit further and began walking along the rolling hill tops adding an extra twenty minutes to my work and several short inclines and declines. I was come home energized and joyful. I feel like Iíve kick started the momentum which carried my through my weight loss last summer.

  
  Member Comments About This Blog Post:

RUN-KIM-RUN 2/28/2008 3:39AM

    WOW !!!
You really make me want to get out there an Hike and enjoy spring!!

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