LEXIE63   49,687
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52-Week Walking Plan Week 5, Day 4 etc.

Wednesday, September 15, 2010

This morning I am feeling it a bit in my shoulders from yesterday. Must have been those shrugs. They were new to me. :-)

Today:

Note: I have put on 1 3/4lbs in last two days. Thanks TOM! :-)

CARDIO

52-Week Walking Plan
Week 5, Day 4
15-minute walk

Today was a day of dodging people and cars, even though I avoided the school run. :-) Funny how that happens sometimes. I simply had a continuous obstacle course of people on the pavement to get around, and people pulling out of their driveways without looking first or parking completely on the pavement while waiting to pick someone up! Even the postie got in on the act, by choosing the moment that I was opening my front door to leave for my walk to shove my post through the letterbox! LOL

Pedometer Stats:
Pace: 20 minute mile
Calories: 72
Steps: 1795
Time: 0:16:07
Distance: 0.81 miles

To complete my cardio I will be doing the Waitrose Circuit, which will also incorporate a little strength training, namely dragging the groceries home. :-)

STRENGTH TRAINING
Wednesday - Core Workout

SparkPeople Bootcamp Video (Day 4): Standing portion

SparkPeople Bootcamp Video (Day 4): Mat & Stretching portion
Normally I fudge this bit, but I tried the plank on my bed, and held it for a couple of seconds! You could have knocked me down with a feather! It is amazing what you can do when you feel suitably cushioned. :-) Buoyed by this I did the other exercise and the stretches on my bed as well and it worked! So what if it is on the bed. As long as I keep my abs engaged and am careful about form, I should be fine. The matress is pretty firm.

Crunches on my bed. I can't do abdominal cruches on the floor, but a friend of mine taught me this exercise and I am finding it really works. You sit on the edge of your bed, with your feet on the floor.
Inhale. Slowly lie back, abs engaged, until you are lying on the bed with your feet still on the floor/dangling off the edge of the bed.
Exhale. Using your abdominal muscles pull yourself back into a seated position.
That is one rep. I can do quite a few of these, but took it slow today, partly because of TOM and partly because Sophie (my dog) leapt up beside me, and tried to lick me everytime I sat back up! LOL

Did two sets of 6 reps

Because TOM is being a bit more of a pain today, I decided not to push my core today, and just try a couple of new moves to see if I can manage them. LOL

Airplane Pose Did three on each leg and nearly fell over. I don't have the balance for this one, so bye bye! :-)

T Stand - I can do this using a chair, but I can't get down to the ground. Did five on each leg.

I then did 3 minutes on my Twist and Tone while listening to Robbie Williams - Blasphemy, and twisting to the beat. :-) It was not particularly fast, but I didn't want to over do it.

Stretch After Strength Training. There is no core stretching video, but I did the stretches on the Bootcamp video, and I then did the Upper Body stretches video, figuring that it stetches your sides, and neck and stuff, which all get involved one way or another even though you are concentrating on the core. If anyone has advice here, or my thinking is wrong, please do let me know. :-)

I'm pooped! I've had brekkie, and a glass of water, third of the day already, and now I'm going to put the kettle on. I am REALLY looking forward to my first cuppa of the day. :-)
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Have a great day everyone. :-)
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

LINDABENEDICT 9/15/2010 11:23PM

    Are you the energizer bunny ????? GO GO GO !!!!

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TIGGERIFFIC123 9/15/2010 9:55PM

    Hope you enjoyed that wonderful cuppa .... you earned it!!

Thanks for sharing the modifications you have been making to your exercise routine. You have inspired me to modify rather than not do...what great ideas you have!

I will have to keep the bedroom door closed when I do crunches on the bed...my puppy is a 165lb Great Dane who will sit on me and I will never get up! I have an Abswing but sometimes wonder if it is as good...so now I have another option...Thanks!!

My DH wants to know how you got a morning pic of me....lol

Hugs,
Rhonda

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CHRISTURTLE 9/15/2010 9:22PM

    You are making me tired just reading all the wonderful exercise you managed to fit into your day!Thanks for passing on the 'bed crunches', never thought of doing them on the bed, but it would make them much more possible for me cos I have trouble doing anything on the floor. My back really objects. The bed idea is great! Had to laugh at mention of the doggy licks whenever you sat up again, because my Keiodie would be on my lap, either that or on my chest, and trying to lick me at the same time. Hadn't thought of locking them out of the room, but I'll make sure I do now, lol. Sometimes, they're my good days, hahaha.

Hugs,
Chris.
<
BR>Love today's photo - I have days were I'm feeling like that meerkat with attitude, lol.

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KNITTABLES 9/15/2010 7:37PM

    You are doing so good considering you have TOM, I just got mine today and can't do anything but walk because of the cramps and back ache. Keep up the great work. If you can work out with TOM then so can I. emoticon emoticon

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NJMATTICE 9/15/2010 6:20PM

    I'm all tired out from reading all the stuff you did. Wish I could expend some calories reading. Now I have to go do some of my own exercising. I don't want you to show me up! Pleasant evening, Lexie.
Love,
Nancy

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CARLA-216 9/15/2010 2:16PM

    Bwahahaha on your LOLZ!

Mmm, I'd love a good cuppa, but it's just not as tasty when I have tea here on this side of the pond. Wonder why?

Great work on your exercise today! You motivate me daily to just do it even if I don't wanna!

xoxo,
Carla emoticon

Comment edited on: 9/15/2010 2:17:04 PM

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NANNIEANNIEX 9/15/2010 9:04AM

    Wow! You're an inspiration! Keep it up girl!
*note to self* Buy a pedometer emoticon

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JHADZHIA 9/15/2010 8:01AM

    I know what you mean about people pulling out of their driveways, that happens a lot in my neighbourhood too. I wish they would learn to back in when they come home so they could pull out facing the street with better vision!! My biggest complaint is sidewalk cyclists though, in spite of wide, fairly quiet streets, a lot of people choose to ride on the sidewalks, just don't get that- its a pet peeve of my as those silent machines whiz by you and scare the you know what out of you!!
You are doing very well to do those yoga poses. Shouldn't matter if they are on a bed or not -I can't do anything on the floor either and the bed is just as good. You are doing well to stretch everything out after working out.
Keep up the great work and enjoy your cuppa!
Hugs,
Linda

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WANDAH3 9/15/2010 7:43AM

  Woo Hoo, look at you go. You just took those obstacles in your day and turned them into fluff. Sometimes I think life throws all the obstacles into our day just to see if we have learned any of the lessons we've set out to learn. Way to go on passing!

I do many of my exercises on the bed or the stability ball that involve core strengthening as I have a deformity in my lower spine that makes doing exercises on a hard surface painful. Thanks for sharing a variation of the ab strenthening one. I'm going to give that a try. I usually lie flat on the bed and do the leg raises, but I like the suggestion of hanging the legs over the edge of the bed.

Have an awesome day,
Hugs,
Wanda

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52-Week Walking Plan Week 5, Day 3 etc.

Tuesday, September 14, 2010

Wow! That was intense!

Today's exercise:

CARDIO

52-Week Walking Plan
Week 5, Day 3
20 minute walk

I do feel sorry for the people who live where the dustbin lorry parks up each week for tea break. I can't believe the guys subject the same poor sods to that stench week in, week out. If I lived there I'd have committed Dustbincide by now! LOL

Pedometer Stats:
Pace: 19 minute mile (third time I've been that quick)
Calories: 98
Steps: 2461
Time: 0:21:06
Distance: 1.11 miles

I have noticed that each time I have managed to get to a 19 minute mile, I've not felt it. This might sound strange, but it seems that when I try to go faster, I don't actually succeed. Instead I just make my legs ache. When I concentrate instead on my form - how my arms are moving, whether my back is straight - and just keeping a good steady pace, it seems to have the effect of causing me to pick up a little speed. :-)

Also worth noting - I expected TOM to significantly slow me down. When I stepped out of the door this morning I had all the usual aches and pains associated with this visitor, lower back pain, tummy ache, etc. I am very surprised that I did the pace I did in the circumstances. Maybe the Ibuprofen I took just before setting out helped, but it had literally only been a few minutes. They can really help dull the pain but they aren't that fast usually. I'm beginning to suspect that exercise, within reason, actually helps cut down on the problems I have each month. I'm going to continue to watch this as I go along and see if my theory sticks. :-)

To complete this segment I will do at least 10 minutes on Tigger and 10 minutes on Roo. Hmmm... I wonder if any of the Simply Red album will work for this. :-)

STRENGTH TRAINING

Tuesday - Upper Body Workout
All done using Sparkpeople videos and demonstrations

SparkPeople 20-Minute Dumbbell Video: first 5 minutes
SparkPeople 20-Minute Dumbbell Video: second 5 minutes
Wall Pushups - 2 sets of 12 reps
Dumbbell Shrugs - 2 sets of 12 reps
Seated Dumbbell Concentration Curls - 2 sets of 12 reps
Seated Dumbbell Triceps Extensions - 2 sets of 6 reps (this is another exercise I will have to build up gradually)
Stretch After Strength Training - Upper Body Stretches Video

Boy do my arms feel like they worked! The whole segment took about 25 minutes in all, I think.

I have a question for those of you who strength train regularly: Do you work through your routine exercise by exercise, doing both sets of each exercise before moving on to the next one, or do you do one set of each exercise, then a second set of each? I'm wondering which is the better way to go.

Well, I'm off to try and organise my various team challenges. I keep finding that I miss some and have to backtrack, so I plan to visit each team today and make notes. I also plan to create a main 'to do' list to try and organise my day better. At the moment I often find myself rushing late in the evening to visit the trivia, insider, etc to rack up some more sparkpoints, and I keep forgetting to huddle too.

I also have the next step of my paperwork to do this afternoon - namely organising my receipts. :-) I sorted out the work from non-work papers yesterday, so now the table just has work-related papers on it:



This is my favourite filing cabinet ;-) :



And this is the most essential piece of equipment you need when sorting through paperwork:



I would have said a decent bottle of dessert wine was essential really, but I need to keep my head clear sadly. Never mind, maybe a drop to celebrate when I finish.
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Have a great day everyone!
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

CHERIRIDDELL 9/15/2010 1:00AM

    Excellent ,I'd rather do the exercise twice over than do the paperwork.I am not a fan of paperwork LOL!!!

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TIGGERIFFIC123 9/14/2010 9:03PM

    Lexie,

You tire me out just reading your work outs...CONGRATS on your consistency...you just knock it out of the park each and every day!

Love the pics and I too love to file in that wonderful cabinet of recycle...much less effort...lol

Great pics hopefully you reward yourself with that wine when you are done with the paperwork...not a good plan to do both at the same time...lol

Hope you had a great evening!
Rhonda


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KNITTABLES 9/14/2010 4:17PM

    I agree the kettle is the most important thing to have when sorting out the paper work. Great job with the exercising and walking. Great cat pictures.

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ZURDTA- 9/14/2010 2:25PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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CARLA-216 9/14/2010 12:08PM

    Ah yes, the tea kettle is most essential for keeping the head straight to sort paperwork. ;)

I totally believe that regular exercise helps menstrual symptoms and I believe studies have proven this. WooHoo!

Love your LOLZ for today! I was expecting to see this one:
http://bit.ly/9SbXgo ROFL!!

xoxo,
Carla emoticon

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NJMATTICE 9/14/2010 11:34AM

    I'm tired out just reading your stats. Keep up the good work and have a terrific Tuesday.
Love,
Nancy

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52-Week Walking Plan Week 5, Day 2 etc.

Monday, September 13, 2010

Had a good exercise stint this morning. :-)

CARDIO:

52-Week Walking Plan
Week 5, Day 2

5 minute warm-up routine followed by a 20 minute walk

I'm blaming TOM for my mental blip, in that when I got back I pressed the wrong button on my Active Health Stats and obliterated the stats for the walk. Fortunately I was able to save the step count, which is a relief. Didn't fancy doing the walk again. :-)

Actually, it isn't fair to blame TOM. The truth is that I have these little mental abberations from time to time. On Saturday, I tried to lock my mobile phone (which I have locked on a daily basis for months now) seven times before I realised I was pressing the wrong button! LOL Beats me how these things happen, but they do.

Anyway, to complete my Cardio I will be walking the Waitrose circuit to get a few essentials. That is approximately a twenty-five minute walk, plus shopping time. :-)

Total cardio 45 minutes, plus whatever else I pick up through the day. I may suddenly feel the urge to bounce! LOL

And talking of bouncing, I got so much bouncing in last night during the Help for Heroes concert. There were some great acts. Here's the line-up. I bounced to every song that was fast enough!!

Alicia Dixon, Tom Jones, The Saturdays, Plan B, Pixie Lott, James Blunt, Wanted, Alexandra Burke, Katherine Jenkins, Enrique Inglesias, and last, but by no means least, in fact, the most, Robbie Williams! Plus, he had Gary Barlow join him onstage for a song - that new one they have released to celebrate burying the 15-year-old hatchet. I hope they both had their tetanus shots before doing that! ;-)

STRENGTH TRAINING:
Monday - Lower Body

All these exercises are SP ones:

SparkPeople Bootcamp Video (Day 2): Standing portion
SparkPeople Bootcamp Video (Day 2): Seated & Stretching portion
Modified Lunges 2 sets of 12 reps
Calf Raises on Step 2 sets of 6 reps (gotta build on this one gradually)
Lunges with Step 2 sets of 12 reps
Lower Body Stretching Routine Video

I nearly forgot the stretch video at the end. Good job the Fitness Tracker includes a tick box for after workout stretching. :-)

So, time to go get that shopping done. Then I have an afternoon of paperwork ahead of me. Oh joy! Oh rapture! :-)

Have a great day everyone!
Hugs,
Lex xxx
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I wish! LOL

  
  Member Comments About This Blog Post:

TIGGERIFFIC123 9/13/2010 8:59PM

    I wish I had your energy....wanna share?? Maybe bottle it and make a fortune...lol

Another great Monday for the books!
Rhonda

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BOVEY63 9/13/2010 5:17PM

    Awesome job on the bouncing - so nice when we have great music to work out to.
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It's okay to blame TOM. Until pre-menopause started setting in, I was so regular and had very few symptoms. Now I never know what to expect - this month is took so much energy out of me and brought cravings too. So glad it's on its way out.

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KNITTABLES 9/13/2010 12:17PM

    Your doing a great job Lex, I have those blips too. Love the picture at the end.


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CARLA-216 9/13/2010 10:10AM

    Great job, Lex!

I have those mental blips a lot, so I feel ya on that one for sure!

xoxo,
Carla emoticon

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ANNIE924 9/13/2010 9:14AM

    emoticon emoticon emoticon emoticon emoticon

You are doing great. I'm doing upper body today after I do my cardio. I just need to choose the one's I'm going to do. I have today off since I have to work Saturday, so I can take my time!

You continue to inspire me with the amount of exercise you do. Hope you have a fantastic day.

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HIDEELEE3 9/13/2010 9:03AM

    I always admire those who have such a peppy start to a Monday morning :-)

And I love that puppy picture...couldn't agree more! :) emoticon

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TEACHLDY4 9/13/2010 8:51AM

  You are doing great!

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NJMATTICE 9/13/2010 8:24AM

    Happy Monday. Lexie! Off to a great start!
Love,
Nancy

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A Week in Review: 5th - 11th September 2010

Sunday, September 12, 2010

FRUITS AND VEGGIES
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7, 6, 6, 6, 6, 8, 6 = 45/35 Four portions up on last week. Yes!! (record 49)

WATER
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8, 9, 8, 9, 8, 8, 8 = 58/56 Two glasses up on last week (record is 67)

A few weeks ago I noticed that my face wasn't as dry as before, and now I have noticed my entire body requires a lot less moisturising. I can only assume that the water I'm drinking is helping to moisturise me from the inside. :-)

NUTRITION BASICS
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Calories in range 4/7 (record 5/7)
Carbs in range 6/7 (record 7/7)
Fat in range 3/7 (record 5/7) But on two other days I was only one point over! I'm pretty pleased with that. :-)
Protein in range 2/7 (New record 5/7) And this week the fat improves at the expense of my protein. *shakes head* I will learn to balance these two yet.

Considering how little I had to play with financially this week, I think I did quite good. :-)

FITNESS
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52-Week Walking Plan
Week 4

Sun: 15 mins
Mon: 20 mins
Tue: Rest Day (hospital visit)
Wed: 10 mins
Thur: 25 mins
Fri: 15 mins (swapped with Tue)
Sat: 30 mins

All good, and the doughnuts called on Saturday but I did not answer. *grin*

28-Day Bootcamp Challenge
Week 4 - The last week!

Sun. day 1 - Video 1 - Cardio
Mon. day 2 - Video 2 - Lower Body (worked video twice)
Tue. day 3 - Video 3 - Upper Body
Wed. day 4 - Video 4 - Core (worked video twice)
Thur day 5 - Video 2 - Lower Body
Fri. day 6 - Video 6 - Upper Body with weights (worked video twice)
Sat. day 7 - Video 4 - Core

I have completed the Bootcamp Challenge and I have my trophy. :-) I am very very pleased that I stuck with this, especially that I went back and started again after my health scare stopped me halfway through my first attempt.

Steps:
3700 steps met and exceeded every day.
Minimum daily steps increased to 3800.

Sun: 5688
Mon: 5204
Tue: 11028
Wed: 6737
Thur: 3952
Fri: 5410
Sat: 6834

Total steps for the week: 44853 A significant drop on the previous week, but still a good number. (record = 55009)
Average daily steps = 6408 (record 7858)

Mileage

Sun: 2.59 miles
Mon: 2.37 miles
Tue: 5.01 miles
Wed: 3.06 miles
Thur: 1.80 miles
Fri: 2.46 miles
Sat: 3.11 miles

Total mileage for week: 20.4 miles (record 25.02 miles)

Drat. I was 0.6 of a mile short of my 21 mile target! One more little burst of energy and I'd have made it! *grin* I went a bit flat through the second half of the week. I had spent so long worried about the hospital visit that once it was over and was good news, I breathed a big sigh of relief and four weeks of tension dissipated, leaving me limp and exhausted. Who knew tension keeps you upright! Weird how that works. :-) I am actually very pleased that I got so close to my target. I had wondered whether I had rushed things, increasing my mileage target as much as I did. Looking at this, and knowing how tired I've been, I think I did the right thing increasing it. :-) What can I do on a good week awake-wise? LOL

Total fitness minutes this week: 425, which is 61 minutes per day. That's good! :-)
Total calories burned: 1987 That is over a day's worth! Good!

WEIGHT
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For the second week in a row I have dropped some weight. I lost a whole pound this week.
Dropped from 13 stone 2 3/4 lbs (184.75lbs)
to 13 stone 1 3/4 lbs (183.75lbs)

Would you believe it? After being stalled for several weeks around the 187lb mark I have lost 3lbs in two weeks! Would you also believe that I completely forgot to put the 2lb loss from last week into my SP weigh-in? *headdesk* LOL Well, I do keep saying that my weightloss is secondary to my getting fitter. Guess that proves it. *grin*

I wrote this last week: "My September weight goal is to see the scale drop below 13 stone this month, even if it is only for a day! LOL I'm being realistic here. My weight bounces around more than I do on Tigger! :-)"

I'm thinking now that maybe this is a goal I could actually attain! :-)

Have a great week everyone!
Hugs,
Lex xxx
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I've been waiting all week to use this one. It is the most gorgeous cat pic I've seen on LOLs so far.



And we have to have a funny too:

  
  Member Comments About This Blog Post:

CARLA-216 9/14/2010 9:40AM

    What a fantastic week you had, Lex, and all culminating in another decrease on the scale!
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And this:

"Total fitness minutes this week: 425, which is 61 minutes per day. That's good! :-) "

No, that's GREAT!!!

xoxo,
Carla
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CHERIRIDDELL 9/12/2010 10:01PM

    Wonderful job! I have noticed the same thing with the water!The kitten is really sweet!

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LINDABENEDICT 9/12/2010 8:51PM

    Good job Lexie !!!! emoticon

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ANNIE924 9/12/2010 8:45PM

    You had a great week Lexie. I love how you keep your stats and report them weekly on your blog. emoticon

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TIGGERIFFIC123 9/12/2010 6:46PM

    Amazing how exhausted we can feel when the stress is finally gone. So glad things are getting back to normal for you. Considering all that has gone on you have done amazing! You are such an inspiration.

Take Care,
Rhonda

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CHRISTURTLE 9/12/2010 4:53PM

    Wow! You are doing such a great job, and even though you had your doctor's visit on your mind, you kept on going with everything else. That in itself shows your dedication to becoming the weight you want and fit, fit, FIT! Increasing your miles too, I'm in awe.
Hugs,
Chris.

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Comment edited on: 9/12/2010 4:54:11 PM

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NJMATTICE 9/12/2010 3:54PM

    I'm in awe of your bookkeeping skills. It's working for you so keep up the great work! I'm sure you'll get that September goal accomplished. Especially if you keep ignoring those noisy doughnuts! Great week! Here's to another one!
Love,
Nancy

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KNITTABLES 9/12/2010 2:15PM

    emoticon emoticon emoticon emoticonVEry good week Lexie. Keep up the great work and getting in all that water.

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WANDAH3 9/12/2010 1:25PM

  Way to go Lexie,,,awesome results. Keep on moving forward.
Hugs,
Wanda

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ZURDTA- 9/12/2010 1:19PM

    emoticon emoticon emoticon emoticon

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SUZIEGREY 9/12/2010 1:00PM

    That's impressive. I think that you are right to focus on health as well as weight. It's no good being slim and unhealthy.
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I just love the cute kitten.

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52-Week Walking Plan Week 5, Day 1 etc.

Sunday, September 12, 2010

Today I have completed:

52-Week Walking Plan
Week 5, Day 1
15 minute walk

Pedometer Stats:
Pace: 20 minute mile
Calories: 70
Steps: 1,739
Time: 0:15:55
Distance: 0.78 miles

I'm finding that if I get distracted during my walk, my pace drops off, sometimes quite significantly. Yesterday's relief map of the Himalayas was a great case in point. My mind was all over the place then. Today's walk was much more serene, and as a result I only dipped my pace a couple of times. Not trying to push myself beyond my limits helps too. :-)

I also did about 15 minutes on Tigger and the same on Roo. I like Sundays. No strength training and a fairly short walk at the moment, so I get to have a decent play with them to some fun music, which this morning included, Men in Black, Steps, and a selection from M People. :-)

Now that I have completed the bootcamp, my next task is to create my own strength training programme. I hope to make a start on that today. I feel like a kid in a candy store - so many exercises to choose from. :-)

To begin with I have decided to keep Sunday free of strength training, and follow the route I've been doing with the bootcamp, namely a six day rotation:

Sunday = Rest and Review
Monday = Lower Body
Tuesday = Upper Body
Wednesday = Core
Thursday = Lower Body
Friday = Upper Body
Saturday = Core

At least 30 minutes of Cardio every day, more if I can manage it.

I think this will help me to build on what I learned at Bootcamp. I think it will also help me keep track of what seems to be working for the different parts of my body, and what can be left out of my routine. Plus, in theory, it gives each part of my body a couple of days to get over whatever I put it through. :-) Except for my lower body. That gets worked every day with the cardio, so I'll have to be careful not to mess up and put my legs out of commission! A legless Warrior Walker just would not be pretty! LOL I'm stuck with that moniker now, aren't I? That'll teach me to think before I type! *grin*

So, on to my weekly review....
Hope everyone is having a good day!
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

TIGGERIFFIC123 9/12/2010 6:50PM

    Lexie,

Great plan, it has worked so far so don't mess with it! I know what you mean about distraction it is the difference for me between exercise and a stroll...lol

Have a great day!
Rhonda

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ZURDTA- 9/12/2010 1:17PM

    Great plan emoticon

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KNITTABLES 9/12/2010 12:14PM

    Your doing a great job with this plan, keep it up. I like the rotation of your workouts. Looking forward to more updates.
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CARLA-216 9/12/2010 11:25AM

    I like the strength training rotation you'll be doing. It's smart!

I understand your pace being off if you're distracted while you walk. Similarly, when someone comes in at the Y and gets on a machine beside me and they are the chatty type, my intensity drops way down. Sometimes that's okay, but other times I am there to kick butt and take names and I don't need a distraction! LOL

Keep up the good work, Lex!

xoxo,
Carla emoticon

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