Wednesday, October 01, 2008
Last month was a true exercise in testing limits and reaching new heights. This month will be more in balance, because I realized on the 30th day of the month that I had pushed about 80 minutes and 2 workouts too hard. My foot is very tender today, and I slept with the icepack on it last night (it's been a while since I've had to do that.)
Realistically, I've got to forgo the jumping jacks and the rebounder this month. Those are the two things that created the greatest stressors to my foot. But that doesn't mean I'm slacking off completely...NO CHANCE OF THAT!!!!!
First and foremost, I should admit that I am a rise and shine exercise nut. I get up between 4 and 4:30 on weekdays to get in my workouts because I'm at work by 7. So let's take a look at my base plan for the month. Since I LOVE circuit training, I'm just changing up my circuit workout for the month. I will use Level 1 of the 30 Day Shred DVD every other day for a total of 13 circuit training workouts. The adjunct to the circuit work for the month will be a 15 min WATP video as a cardio warm-up prior to each workout. Next, I dusted off my 6" step and my Jane Fonda Step Aerobics tape for some heart pumping, old school, high intensity cardio. Planning for a total of 13 step workouts to alternate circuit days.
Now to the supplemental cardio for the month. I have set a goal of 8 sixty minute weekend power walk. And finally, I'm setting a personal challenge of four extra 30 minute cardio sessions each week. These will either be walks at lunchtime (weather permitting) or a video at home after work.
So here's my complete October 2008 Fitness Plan
Wednesday - Rest
Thursday - 15 min WATP; 20 min circuit; 30 min additional cardio
Friday - 42 min step aerobics; 30 min additional cardio
Saturday - 20 min circuit; 60 min power walk
Sunday - 42 min step aerobics; 60 min power walk
Monday - 15 min WATP; 20 min circuit; 30 min additional cardio
Tuesday - 42 min step aerobics; 30 min additional cardio
LET'S ROCK AND ROLL!!!!!!!!!!!!!
Monday, September 29, 2008
Today is my Sparkiversary, and I'm in full celebration mode. If you check my SparkPage, it shows my "official" start date as March 30, 2006. Like a lot of others that I've encountered, I may have joined on that date so long ago, but it took a while for me to realize what a true gem this site is for those seeking health and wellness. After the zillionth "we miss you" emails, I came back to the site on September 29, 2007 at a weight of 264#, wearing a size 20. I took the time to dig in and see what was being offered and how it would offset the program I was following at the time. I've never regretted the time and energy I've spent on this site, and I tell EVERYONE who will listen about the wonders of weight management to be found here.
I can't tell you what I weigh today (official weekly weigh-in is tomorrow) but I can tell you it is somewhere in the neighborhood of 230#s. I wear a ridiculously loose 16 tall in dress slacks and jeans, a Misses 14 in most skirts and dresses, and a 12/14 in tops. I have observable muscle definition and delineation in my arms and shoulders, and when I tighten my abs and legs, you can feel the muscle below the surface. I workout 6 to 7 days a week depending on my current program (which I switch up about every 30 days to keep boredom and plateaus at bay). FYI - in September, I've worked out 27 of the 29 days so far. All with a projected 34# weight loss in a full year's time.
If you've ever spent time on my SparkPage and in my Photo Gallery, you know that at age 30, I weighed approximately 375#. When you lose and maintain that type of weight loss, I've learned that you MUST let the body adjust and fluctuate until it is ready to release more weight. Glad I learned that lesson early on, because I would not be able to look back on the past year with the joy I now have. The days of dropping 2 - 3 #s every week without fail are behind me. Now my healthier focus is on seeing reductions in the size of my body over time. Like the tortoise and the hare, slow and steady wins the race. I'm here, I'm staying, and I'll be celebrating again on September 29, 2009. Hope you're here to party with me!!!!!
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