KABMPH   29,626
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Tuesday, August 19, 2014

In my second meeting with the trainer, she "showed me the ropes" of TRX. emoticon If you aren't familiar, this is what it is like:

Thankfully we didn't do too much with the legs -- last week's kettle bell squats made me sore for 4 days! -- and focused more on arms. I am almost surprised by this, but I'm finding this to be F-U-N! emoticon

Now that I have 2 sessions under my belt, I need to try to do some of these moves on my own. If my goal is self-sufficiency, I need to learn the moves on my own and not to rely too much on the trainer.


  Member Comments About This Blog Post:

HEALTHYPRIYA 8/19/2014 10:16PM

    This looks good, i love working out with TRX too

keep rocking

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Challenging and Fun

Tuesday, August 12, 2014

I FINALLY had my first appointment with a personal trainer at my gym. She had good energy and told me that she lost over 150 pounds! I liked how "real" she was.

I told her that I was not interested in being the strongest and fittest, and that I was interested in skill-building so that I could do weight-bearing exercises on my own. She seemed to understand my position.

I expressed interest in learning how to use the free weights, the weight machines, and the kettle bells. She started me off with the kettle bells, and WOW did I feel my muscles right away! I found it both challenging and fun.

Challenging and fun: Isn't that what makes life interesting? emoticon

I signed up for 12, 30-minute sessions. Six hours should give me more than enough foundation to strength train both confidently and with proper form.

  Member Comments About This Blog Post:

LCERVERA 8/13/2014 8:32AM

    How great! I specifically came to your page to see how it went with the trainer. Sounds like a great plan, to get to know how to do it safely on your own. What an inspiration your trainer is, having lost 150 pounds! That's amazing. Congrats to you on making this commitment to take your fitness to a new level!
Have a great day. emoticon

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KRISTA987 8/12/2014 9:04PM

    Sounds awesome!

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PRAIRIECROCUS 8/12/2014 8:43PM

    emoticon emoticon emoticon emoticon emoticon emoticon

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5 A Day

Wednesday, July 30, 2014

I came across this article today and am so happy to report that I am in the minority of the world -- I get at least 5 fruits or veggies a day (all due to the morning green smoothie!). According to this article, an analysis of many published studies show that eating 5 fruits or veggies per day is an "optimal dose." Eating more doesn't help your health significantly more.

Pretty interesting, huh?


  Member Comments About This Blog Post:

LCERVERA 8/4/2014 8:09AM

    Interesting! Eating veggies with my egg in the morning helps me squeeze in enough, too.

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KRISTA987 7/30/2014 9:32PM

    Awesome! I usually get about 5. I bring lots of fruit in my lunches so I'm snacking on them all day & then I try to eat fruits or veggies with every meal.

Interesting that having more than 5 really doesn't do that much more for you. Thanks for sharing!

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LEANIE64 7/30/2014 9:14PM

    Good for you...I too have been consuming more fruits and veggies..and I feel much better..in general.

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Building Muscle

Saturday, July 26, 2014

I've been thinking about weightlifting for a long time. emoticon Last year I read a book that said research says that lifting weights is the best thing for us as we age. But I can't bring myself to do it. Mostly it's because I don't know what I'm doing and don't want to embarrass myself. I have a strong aversion to looking stupid in large groups!

I decided that I will pay a trainer at the gym for a couple of sessions so that I can learn how to lift weights properly. emoticon I feel REALLY GOOD about this decision. I've been reluctant because 1) I don't want to have to re-do my budget to fit this expense in and 2) since I think of myself as a healthy person, I don't want to "take it too far."

I always say I don't want or need to be the fittest person, and that is true. But I re-framed how I think of weightlifting, from taking my exercise routine a step "too far," to continuing my journey toward health. It's like a lightbulb went off -- I still don't want or need to develop guns for arms, and I'm not hating on my body for not liking the shape of arms. It's about what weightlifting does for my health! Changing up my gym routine doesn't have to be a move toward obsession.

I hope that makes sense. It feels really good to have a breakthrough!

  Member Comments About This Blog Post:

LCERVERA 7/30/2014 6:35AM

    I think you're going to be happily surprised with how much you like it! I'm like you-I usually do group exercise classes, run, or other cardio-but I do dumbbells a few times a weeks and I really like it now. I don't really use the machines at the gym (weight machines) because in the past, I never found that they did much for me, but I think it's because I didn't stick with it long enough. I do really see muscle definition from dumbbells, though, in my arms, back, etc. I don't want to be "bulky" either, but the fact is 1) we will burn more calories by raising our metabolism with more muscle, and 2) we need to do weight-bearing exercise for bone health and to ward off osteoporosis. It will also just make us better runners, Zumba-ers, etc!
Let us know how you like you training session on Friday! emoticon

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SDLEE514 7/28/2014 10:22AM

    Yay for lightbulb moments! I like strength training/weight lifting. I actually like the feeling of not being able to lift my arms b/c they are sore, it just makes me feel stronger. Then again I'm weird. I look forward to seeing how this goes for you and with your trainer!

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TWIRLNYC 7/26/2014 8:43PM

  I love lifting! Nothing crazy but it makes me feel so good!

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ROBBIEY 7/26/2014 8:31PM

  I to need to lift weights, but am hesitant to do so because I would rather run. I have been trying to incorporate weights into my workouts and it is hard to do. Each month I set the goal, but rarely make it but a couple of times per month. Looking forward to August to give it another try.

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KERRIELYNN719 7/26/2014 8:07PM

    I lift weights and I absolutely love it! I hurt most days but I know I'm helping my body! And I love seeing my improvement as I continue...

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Vitamin B12

Monday, July 21, 2014

A couple of months ago I had been feeling pretty tired, so I went to the doctor. I learned I was deficient in both Vitamin B12 and Vitamin D. My doctor put me on a 3-month prescription Vitamin D regimen and told me to take over the counter B12 supplements.

I had my follow-up test done over a week ago and both vitamins came back in the normal range. The doctor didn't seem to care that much about WHY I had a B12 deficiency (she also didn't know what foods contain B12), so I decided to go see my dietician. She's really knowledgeable and I respect her opinion.

Lots of people are Vitamin D deficient, but for a meat, egg and cheese eater like myself, a Vitamin B12 deficiency is not normal. While the dietician also could not say why I was deficient, she told me continue taking the B12 supplement (the doctor gave me no advice*) and suggested I get my B12 levels tested yearly. She said that with the supplementation I was taking, my B12 levels should have been really high, but weren't. Clearly, my body does not absorb B12 very efficiently.

A long-term Vitamin B12 deficiency can lead to all sorts of problems, some of which cannot be reversed. The deficiency is more common in people over the age of 50. Here's more information: www.health.harvard.edu/blog/vitamin-

*I'm going to find a new general practitioner. The person I used to see in that practice left, and I'm pretty unimpressed with her replacement.

  Member Comments About This Blog Post:

KERRIELYNN719 7/27/2014 5:50PM

    That's interesting....I'm also vitamin d deficient....(taking pills now) ....but either it effected my liver and cholesterol or vice versa....it's interesting to see how systems in the body are connected to one another....

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KRISTA987 7/21/2014 9:28PM

    Good for you for getting a second opinion!

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LCERVERA 7/21/2014 12:14PM

    Interesting. My sister has low B12 and I'm going to pass this on to her. Thanks! Good idea to keep looking for a doctor you are satisfied with!

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KNYAGENYA 7/21/2014 10:39AM

    I am deficient in B12 and B6. I had to take supplements for a long time. I had to take the mega doses to make sure I absorbed the vitamin. I feel much better now. I just learned to eat foods that had these vitamins in it since I don't want to take supplements forever. Good luck with finding a new doctor.

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