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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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52-Week Walking Plan Week 4, Day 7 etc.

Saturday, September 11, 2010

Today I did:

52-Week Walking Plan
Week 4, Day 7
First 30 minute walk

And it got me within sight of Tesco Express! Oh I do tease myself! It was time for the Doughnut Discussion Part 2 this morning, but this time it was a brief discussion. Doughnut Desirer counted the pennies in my purse to see if I had enough to buy a pack, and Walking Warrior pointed out that if I wanted them that badly I should walk back up there later, rather than mess up my pedometer stats.

Walking Warrior won, and I left without my purse! *grin*

Pedometer Stats:
Pace: 20 minute mile
Calories: 142 (new record)
Steps: 3,555 (new record)
Time: 0:31:30 (new record)
Distance: 1.60 miles

My pace was pretty erratic today. Some days the line on the graph in my Active Health is really smooth, because I kept a nice steady pace, but this time it looks like a relief map of the Himalayas! :-)

28-Day Bootcamp Challenge
Week 4, Day 7 (aka Day 28!)
Video 4 - Core body workout

The walk, coupled with my morning warm up exercises and after Bootcamp stretches have got me within 59 steps of my current minimum daily target. Not bad! And, I'm not going back for the doughnuts! :-)

Have a good day everyone!
Hugs,
Lex xxx
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  Member Comments About This Blog Post:

GRACIE4ONE 9/12/2010 4:51AM

    Good Job!

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BOVEY63 9/12/2010 12:29AM

    Congrats on reaching new records oh Walking Warrior!
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CHEVY63 9/11/2010 9:25PM

    Great job - both in your workout and in resisting temptation.

Love the kitty picture! emoticon emoticon emoticon

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TWEETYKC00 9/11/2010 8:45PM

    glad to see that Walking Warrior won over the donut craving, keep it up!

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KNITTABLES 9/11/2010 2:19PM

    High five for the warrior and I love the kitty picture.

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WANDAH3 9/11/2010 10:31AM

    I love "walking Warrior". Woo Hoo.

Have an awesome day,
Hugs,
Wanda

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TIGGERIFFIC123 9/11/2010 10:18AM

    Walking Warrior is a true Warrior!! Great Job today Lex and the resisting of temptation is an awesome feeling!

Rhonda

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CHERIRIDDELL 9/11/2010 10:07AM

    Bonus points for walking warrior !

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CARLA-216 9/11/2010 9:55AM

    Great job, Walking Warrior!

Love the LOLCAT for today!

xoxo,
Carla emoticon

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ZURDTA- 9/11/2010 7:42AM

    emoticon

Hurry for the walking warrior!

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Bootcamp Trophy - I haz one! :-) Now for Life After Bootcamp!

Saturday, September 11, 2010

Yay! I have just finished my 28th day video! Then I looked in my inbox, and lo and behold, my trophy was there! I did it!

So, Life after Bootcamp

I wrote this on the Bootcamp Week Four forum a few days ago:

I am three days from completing my first Bootcamp Challenge, and it will also be my last one. I started my first attempt 7 weeks ago, had a health scare halfway through and had to leave while it was sorted out. A week or so later I rejoined determined to complete it this time. Apart from anything else, I have a habit of diving enthusiastically into a project, only to come spluttering to the surface a short while later either bored, disillusioned or finding I bit off more than I could chew. I wanted to prove to myself that I could finish this! :-)

I can't say I loved every bit of every video. Some bits, like some of the floor exercises, I simply couldn't do, so I replaced video 5 with video 2 and video 7 with video 4. This meant I was still working the lower, upper and core on the respective days, but in a way I could actually manage. This week I have doubled up days 2, 4 and 6 for the same reason, to boost all three segments of my body through the week. :-)

I am really pleased that I have seen this through. It has been a great introduction to strength exercises for me. I knew very little about my muscles, where they are, and what moves work them. In fact, my musculature is so weak in places, I wasn't sure I even had any! LOL I've had to start with very light weights, only one and two pound ones, but I am ready to step up to my 3lb ones for some of my exercises now. This is progress and it pleases me! :-)

I am really looking forward to life after bootcamp! I plan to continue to work the way bootcamp is laid out - cardio, lower, upper, core, lower, upper, core.

I will be using some aspects of the bootcamp videos, Videos 2, 3, 4 and 6 will all feature in my future weeks, either all or in part, plus I will be using my Twist and Tone to add work to my core, and working some of the other SP videos and exercises to build up a weekly strength routine.

My cardio is pretty set. I am already two months in to Mark Fenton's 52-Week Walking Plan Book, and heartily recommend it to people wanting to start walking in a structured way but aren't sure where to start. I also have my mini trampoline and aerobic step that get regular use, plus I have a variety of dance DVDs, from eighties disco to modern to play with. I also don't own a car, so we pretty much walk everywhere within a four mile radius!

So, to sum up, I am very pleased with what I have learned from the Bootcamp, and I'm looking forward to building on to it for the future me. :-)

Thanks guys for putting this together for us. It really helps!
Hugs,
Lex xxx

So ladies and gents..... it's time to play!!! *Cheshire Cat grin*

  
  Member Comments About This Blog Post:

TIGGERIFFIC123 9/11/2010 10:21AM

    YOU DID IT!!! emoticon emoticon emoticon

Such an inspiration, perhaps I should give them a look. Really need to start doing strength training in a manner much less on and off again don't know where to start way!

Way to go Lexie!!
Rhonda

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CARLA-216 9/11/2010 9:59AM

    Congrats on finishing Bootcamp, Lexie!
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ANNIE924 9/11/2010 7:49AM

    Good going, Lexie. I am also up to using 3 lb weights, and I dug out my 5 pound weights this week, but it will be a few weeks before I can use them.

You commitment to strength exercise will pay big dividends I know. emoticon

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ZURDTA- 9/11/2010 7:45AM

    Great progress - you are doing so well! I really should kick my bum into gear...

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