Walk til you drop

Thursday, September 03, 2009

Today I walked 7 miles with my sister and it was spectacular. Nothing but rolling hills and little to no flat land. We burned some major energy on that walk and plan to go further next week. When we got back I picked 5o quarts of her beautiful blackberries (yumyum) and then came home in time for lunch with hubby. Next was hit the mower and get the yardwork done so there are no big chores for the weekend. Next was come in and wash and dry the berries so I could freeze them, cleaned 12 ears of fresh sweet corn, fixed dinner, got laundry all done. It has been a super charged day and I am feeling wonderful.

I did opt to hold my workout until tomorrow night after the day I put in so will look forward to that tomorrow. I will also have my legs on Sunday so good thing I have a couple of days recovery. Hubby and I are planning to spend the whole weekend together just enjoying our deck and planned our cookout foods for Saturday and just need to decide what we want on Sunday. I do have work I need to do, but do want to enjoy this last holiday weekend and also know we won't have much more time to enjoy the beautiful weather of summer.

It has been a beautiful day today and the weekend is going to give us the same thing. I don't know about anyone else but I plan to enjoy it to the fullest. We will still need to go to dialysis on Monday but do plan to enjoy what time we do have off.

So off I go to finish my last few projects and bedtime is sounding pretty good right now - EVERYONE ENJOY THIS HOLIDAY WEEKEND.

  

  Member Comments About This Blog Post:

MELNAEGELI 9/4/2009 6:11AM

Karen - I lOVE those kinds of days - when you get into bed at night and feel like you couldn't have accomplished one more thing -it's kind of satisfying. I hope you have a great holiday weekend with your husband. Report Inappropriate Comment

JERSEYGIRL1950 9/4/2009 5:23AM

Enjoy your weekend sweetie..you rock as always Report Inappropriate Comment

CAZ_NR_HEATHROW 9/4/2009 4:40AM

Hey you pack a lot into a day Karen and it looks like you have a lovely weekens to look foreward to, I have a wedding to go to and loads to do today Luv Caz xx Report Inappropriate Comment

HELENAWF 9/4/2009 3:43AM

Sounds like a great weekend ahead! My oldest is celebrating his 15th birthday with a slumber party tomorrow night. Darn I will miss part of it since I have to go to the gym and get my workout in (lol). I have band practice on Saturday night as we have our first paid concert on 9/19. There is a 20% chance on rain Sat/Sun and 30% chance of rain on Monday so unsure what outdoor things will get done. I hope to get to lay out alittle and work on my tan. Of course, I plan to hit the weights both Sat and Sun and cardio on Monday. Enjoy your sunshine and relaxation! Wendy Report Inappropriate Comment

DDOORN 9/3/2009 10:00PM

This weather has been SPECTACULAR...YES! Sadly, I haven't been able to get out and enjoy it as much as I would like, however, this weekend that should change... :-) We've invited a bunch of friends over for a picnic on Sat. and I will ABSOLUTELY get out on my bike as much as I can this weekend! Don Report Inappropriate Comment

FITPRIS 9/3/2009 9:39PM

Blackberries are wonderful!! I'm glad you had a great day. Enjoy the weekend! Report Inappropriate Comment

WISTFULVISTA 9/3/2009 8:47PM

How fantastic, Karen! You really know how to enjoy everyone and everything that's important in life; you've made an art of this. The blackberries sound heavenly...and they're SO good for us! And that long walk...I wonder if the leaves have turned where you are. Down here, I see the occasional few golden or orange leaves. I know that you and your hubby have a delightful Labor Day weekend ahead - your deck, some sweet corn, everything planned! Paul wants hamburgers and potato salad; I will opt for more veggies and maybe hit the farmer's market Sat. AM. What a lovely time of the year...and you captured it well here! Report Inappropriate Comment

Tuesday Day 2/7 Goals Met

Tuesday, September 01, 2009

Today was another beauty here and it is the most perfect weather, sure wish it was like that all winter, but I will take it and love it. Got a great bi and tri workout in today followed by 30 min on the treadmill. My world is ROCKING today!!!! Tomorrow is another 1 hour 4 mile walk at dialysis and Thursday my sister and I are going walking in the morning and are shooting for 5-7 miles so great time to spend together and yet accomplish some major outdoor cardio.

Kind of kicking off of yesterdays blog I wanted to add some other strategies that I employ that truly makes portion control successful. In my house we use the dessert plates as our dinner plates (unless we have company) and unless there is a holiday or company we do not bring all the food to the table. I serve up our plates from the cooktop and we don't go back for seconds. Great way to keep a handle on what you are eating. Just having the large plates in front of you, even if you have the correct portions, makes you see and think that you don't have enough food on the plate and will leave you actually feeling hungrier.

So try that in your house if you don't already do it. The dinner plates of today are more in line with the "super-size me" theme and we don't feel satisfied unless they are filled. Eating on the smaller plates - they look plenty full and you feel as though you are eating alot. Tried and true methodology here and it works.

Your portion control is almost more important than your macros if you look at it. We all know we live in a land now of over-consumption and one way to manage that is to change some of these small things that can have a huge impact on your portions. Scales can be very cheap or very expensive but should fit everyones budget. I would not be without mine and even though I can pick the right portionwith my eyes closed I still use it to keep the close watch on at all times.

And when it comes down to having something in front of you that you know you shouldn't be eating, my best response to people is to not say "I can't have that", my best response is to say "I can have whatever I want, but right now I don't chose to have any of that". Doesn't this feel better than saying "I can't"? It is all mind over matter, it is how you present that thought to yourself and how you process it. Use more positive thought processing when you are faced with things that challenge your compliance with your goals. It will work every time and it sure beats having that negativism of "I can't" be a part of the process.

If you take the above and put in line with what I have been blogging about in the past, you can see what the POWER OF BEING POSITIVE can do for you when faced with any situation. Not giving yourself permission to fail is the key and one of the ways you work with that is to employ the power of postive thinking and a positive mindset.

At the end of each day, take some time out to reflect on your strengths for that day for pursuing your goals. I feel great at the end of the day when I have accomplished what I set out to do - it provides more POSITIVE ENERGY than you can imagine.

"Inch by inch, life's a cinch. Yard by yard life is hard" - unknown

  

  Member Comments About This Blog Post:

NANCYMAE4365 9/3/2009 4:52PM

I like the smaller plate idea and have been using it for about 2 weeks. It does help to fool us into thinking we are eating more (when we are actually eating what a normal portion is) i need to try the positive reflections. Thanks Karen and enjoy your Labor day weekend :) Report Inappropriate Comment

JERSEYGIRL1950 9/2/2009 4:21PM

You go girl..burning up the pavements and the blogs raked in 14.5 miles in 3 days now to go get my dessert plates..hubby may go for 2nd's but not me LOL love ya Report Inappropriate Comment

DDOORN 9/2/2009 9:04AM

We routinely eat 1/2 of what we're served when dining out and take home the other half for another meal. Saves money & calories at the same time! :-) Don Report Inappropriate Comment

CAZ_NR_HEATHROW 9/2/2009 4:11AM

Great advice Karen It does annoy me when you see the portion sizes in restaurants, it's as though they want you to gain. I've learnt now to fill up on a salad starter and I've actually found a restaurant that will grill food that is normally fried if you ask, so few and far between. It's not the done thing to ask for doggy bags over here so so much food goes to waste! Luv Caz xx Report Inappropriate Comment

CHRISTIEC73 9/2/2009 3:27AM

Yes, plates have definitely grown over the years as have our obesity levels. Very good advice!! :) Report Inappropriate Comment

HELENAWF 9/2/2009 12:14AM

Great saying. Always use small plates when eating. I weigh and measure often. I will try the positive reflections at the end of my day. Thanks! Wendy Report Inappropriate Comment

GREAT START TO A GREAT WEEK

Monday, August 31, 2009

Got in my first cardio day and power walked 4 miles today at dialysis - 1/7 is now complete. On in the gym tomorrow for abs with a cardio session (inside or outside). We are headed for a great week in weather - cool and yet much sun is forecasted - will be a great week for outdoors and I shall cherish every second that I can. This weeks plan is to walk outside or the treadmill every day and 3 weight training days and the plan is to do something full body on Sunday.

There is nothing more exhilarating than to plan your week with goals to meet. There is much to be said about long and short term goals but I love the energy and power it gives me to set goals every week. This is what will stimulate you to excel with your goals and also bring you a tremendous feeling at the end of the day when you have accomplished what you had set out to do.

Doing this type of planning will also help you to achieve your nutrition goals as well. When you are thinking each and every day about your Plan of Attack you will find that your commitment to your nutrition goals as well will become that much easier to comply with. We always have to remember that just because we performed a powerful workout and great cardio session does not give us rule to go eat up a storm "because you deserve it". All too often that is what occurs and then you may as well have tossed all your work out the window. It is the caloric deficit that will bring the weight loss, if your in a surplus there is no weight loss and potentially some weight gain.

When we are talking about deficit of calories we are talking about eating below your maintenance calories. Maintenance calories are when you are maintaining your weight. Surplus is eating to gain weight. It is the deficit that most people want and need - if you eat about that calorie level there will be no weight lost. So thinking that because you worked out gives you rule for extra food is not going to be the thinking that will get you to goal. So when you see that you are not making progress with your weight loss, you must look at your nutrition first and foremost, then look at your activity level.

Unless you are keeping track in a journal with your nutrition - what you think your nutrition is doing and what it isn't are two very different things. Then we also have to consider all the little nibbles or non-measured portions that may or may not get into that tracker - if you aren't measuring portions and documenting them honestly and completely, your nutrition will not be what you think it is.

Tracking and journaling your nutrition is the KEY to getting to your goals. It serves to keep you honest with self, honest with your results, and the only way that you will know what to do next if you aren't progressing.

  

  Member Comments About This Blog Post:

TRAINER_T 9/1/2009 5:59PM

Im planning....Im planning.......no more mochas! Report Inappropriate Comment

HELENAWF 9/1/2009 10:06AM

Just wanted to let you know, I stepped on the scale and I have dropped 2/10 of a pounds. I know it is not much but it is moving. Usually my body drops in a series of two or three in a row, so let see what it will say next. Wendy Report Inappropriate Comment

CAZ_NR_HEATHROW 9/1/2009 5:03AM

Never a truer word uttered Karen- as usual your blog is insightful and so useful. I have followed these ideas and have been maintaining for over a year so know it's valuable information Happy 1st September, pinch and a punch for the 1st day of the month (as we say over here in the UK) Luv Caz x Report Inappropriate Comment

FITPRIS 8/31/2009 10:20PM

Measuring everything is a great way to keep portions under control. My hubby has lost 54 lbs this way....besides cardio and wts of course. Karen, I really enjoy reading your blogs. You always inspire me to be a better me! I appreciate all your words of wisdom! Thanks!!! Report Inappropriate Comment

Sunday 7/7

Sunday, August 30, 2009

Accomplished this weeks goals so now begins a new week and onward with this weeks goals. Been a busy little beaver all day today and finally got down to the gym for my workout and cardio. Now I need to tackle a little bit of ironing and get my meals packed and ready to go for tomorrow.

Narrow Smith Squats 3 x 10 65#
Hack Lunges 3 x 10 30#
Stiff Leg Deads 3 x 10 65#
1 leg bench squats 1 x 10BW
2 leg bench squats 1 x 10BW
Bradford Presses 3 x 10 18#
Upright Rows 3 x 10 18#
Rear Delts 3 x 10 25#

Finished with 30 minutes on the Treadmill. Have to sit down for a minute and write out my training plan for this week and plan to do cardio or outdoor walking 7 days again this week. - PLAN IN PLACE - ATTACK IS ON!!!

Its been really cold here today and just had a very hard rain, but the week ahead looks fabulous so lots of outdoor walking coming now that the humidity is gone and cooler temps in place. Won't be long that the outdoor walks will be put off til next year - that's okay - tis the love of the seasons that makes it worthwhile.

Time to be off to get the last of the chores done for the night. Hope everyone has been on track and had a great weekend.

"Don't be afraid to give up the good to go for the great" - John D Rockefeller

  

  Member Comments About This Blog Post:

CAZ_NR_HEATHROW 8/31/2009 4:15AM

workout as always Karen and thanks for the goodie, bless your heart-I shall keep going hun. I've worked hard to get fit and healthy and I'm not about to blow that. I kinda dread moving my workouts indoors as I love fresh air so much, but then I think of the lovely walks I can take in sharp crisp Autumn air and crunching leaves under foot and I too marvel at the seasons. Have a great Monday and a great week and thanks again for motivating me Report Inappropriate Comment

CUJOJONES 8/30/2009 10:49PM

Karen, you're an animal! Report Inappropriate Comment

DDOORN 8/30/2009 8:45PM

Great day for you AND for me...! Decided to be sure I got my treadmill & strength-training in first thing this morning even though I knew I would be heading out for our SparkRally kayaking at Dorchester Park! We had a great time and afterwards I got another half hour or so of walking in...the weather held out for us and it was a super day for all! Don Report Inappropriate Comment

FITPRIS 8/30/2009 8:18PM

Nice work out. It was nice here...a little chilly, but not bad. I live in the midwest. We are use to sweating it out during the month of August. I have been wearing a jacket! It will hit the 80's this coming weekend. Have a great week!! Report Inappropriate Comment

ON TARGET

Saturday, August 29, 2009

Today has been an unbelievably busy day from the time these feet hit the floor this morning. Got up and just got whipping around here getting my house all cleaned, floors mopped, dusted and spit shined, laundry all done and then hit the gym to get my workout and cardio in. Then it was time for lunch and hit the shower for we had a 21st birthday party for one of the nephews and just got home at 8pm. Cut my FIL's hair while we were at the party so he is all handsome once again - we had a great time.

Chest/back/abs were on board for today.

Push ups on Stability Ball - 3 sets 10
Flat Bench BB Press - 3 x 12 30#
Incline DB Bench Press - 3 x 12 15#
DB Chest Flyes - 3 x 12 10#(done with hammer grip with DB's kept together through entire movement).

Narrow grip Pull Ups 3x 5
Reverse Grip Pull downs - 3 x 12 45#
Seated Rows - 3 x 12 40#

Reverse Crunch on Bench - 3 x 12
Weighted Crunches 3 x 12 6#MB
Toes to Ceiling 3 x 12

Finished up with 30 minutes on the treadmill. Friday night I got in a 50 minute treadmill session so I am 6/7 with my 7 day challenge.

Tomorrow will be legs and shoulders with my last 30 min cardio for the week.

Life is back to normal this week which will feel wonderful given last weeks upset.

I sure hope that everyone is on top of their goals and working hard every day toward achieving them. The weekend is almost over and fall is surely happening here for us. Not looking forward to the end of summer for it seems like it flew by and we haven't really even done anything yet. The cold and snow will be here far too soon and onward to another season. For me that is okay because it is that much closer to getting these braces off - planned date is February and I CANNOT WAIT. Maybe I will make a goal to have a small photo shoot when they come off - that would be a nice little gift from the torture of these things. That gives me a goal through the end of the year and then it will be planning for next year.

Onward to finish a couple more chores and off to bed, its been a long day.

  

  Member Comments About This Blog Post:

CAZ_NR_HEATHROW 8/30/2009 4:45AM

WOW you never cease to amaze me Karen, you are my inspiration. I love the idea of the photo shoot-you'll have to post the pix! I had to wear a brace when I was young and every time they tightened or adjusted the bloody thing it was agongy so I do sympatise- it'll all be worth it in the end though! Luv Caz x Report Inappropriate Comment

HELENAWF 8/29/2009 10:09PM

Great job with the follow through. I met with Mary, a figure competitor who qualified for Nationals this year, and went over my posing. She said she could tell I had been practicing and that I had them dead on. She said I will do well. Also, she said that I was right on track for the competition physique-wise. I am very excited. I can't wait. I made my hotel reservations and booked my spray tan session. I already have my leg waxing appointment set. Things are falling into place. Thanks for your advise and encouragement! Wendy Report Inappropriate Comment

FITPRIS 8/29/2009 9:40PM

Wow! Between Helen, you and I, I don't know who is the busiest!! Great work out! Report Inappropriate Comment

BEKAH_IS_FIT 8/29/2009 9:29PM

Woman, is there anything you can't do?? Thanks for motivating me in every area of my life!! Report Inappropriate Comment