SLENDERELLA61   158,803
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Important May Goal Achieved; Procrastination Overcome

Sunday, May 22, 2011

Well, I finally figured out how to use my heart rate monitor. I just did a 10 minute warm up, 30 minute run, and then I planned to do a 10 minute cool down. But it was so much fun watching my heart rate drop that I ended up doing 5 extra really slow minutes just to observe. I burned 365 calories according to my new gadget. Here on my treadmill at home I have been guessing 2/3 of the calorie burn shown on the treadmill because it is set for someone 180 pounds and I'm more like 125-127. My old way would have estimated 401 calories, so I was overestimating a little. I'm glad to have that information more accurately now.

The HRM also gave me some other information I can use to improve my running and training. I'm going to need to read and study a little to figure out what it was telling me. My impression is that I probably have been running a little faster than I should for optimal cardio training. I promise I won't put off this research like I did learning to use the device!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 5/25/2011 1:21PM

    That sounds like a fun new toy! I'm sure if anyone can figure it out, it would be you! Way to go!

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_LINDA 5/23/2011 5:15PM

    I am just curious, can you set the treadmill for your age/weight, height? I can do that for my elliptical. It also takes HR right on the machine, but that never works for me.
Its nice to finally know what you are really burning for calories..It will be interesting to see how your running progresses with this tool! Looking forward to more good reports!

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JULIA_211 5/23/2011 4:56AM

    Your family must be so proud of having a mom and grandmom who takes such good care of herself! You're emoticon

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LEGALLYBLONDE81 5/22/2011 10:33PM

    Thank you so much for your reply to my blog. Your words mean a lot. Many congratulations on your success!

I like your theory to maintaining... It makes a lot of sense.

As for the heart rate monitor, I'm obsessed as well. I recently got a garmin watch and HRM and I've been graphing all my workouts! I've spent at least one afternoon walking around the house looking at my heart rate. It's a fabulous gadget!

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RAYLINSTEPHENS 5/22/2011 4:12PM

    WTG!!

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JOYINKY 5/22/2011 1:13PM

    I'm all for anything that can keep you moving in a healthy way and in a healthy direction! Enjoy your new tool!

Comment edited on: 5/22/2011 1:14:00 PM

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MONTY68 5/22/2011 1:10PM

    Hi Marsha
You are amazing. You took the time to figure it out and I am sure it will be a constant companion when you work out. At our gym, I use one machine that I can program my weight and age before I start. I notice that the estimated calories changes as the speed and intensity changes. The director feels it is pretty accurate, if we put in the correct info.
I guess I should start looking into a monitor.
Thank you for sharing and I am sure you will update us as you discover new things about it.

Monty

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WONTBEWAISTFULL 5/22/2011 12:54PM

   
Great! Those things are tricky but so incredibly useful, aren't they?
Enjoy.

Sue

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WONTBEWAISTFULL 5/22/2011 12:54PM

   
Great! Those things are tricky but so incredibly useful, aren't they?
Enjoy.

Sue

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Good Week

Saturday, May 21, 2011

I just weighed in at Weight Watchers at 126.6 fully clothed and after light breakfast. I ate out several times this last week and did not deprive myself, so I feel pretty good about my weigh in today.

I did my 3 runs and 3 cross training sessions this week, burning more than 1800 calories. I walked, did elliptical, and bike. I intended to swim, but did not get it in. The pool was closed for repair on Thursday, the day I went with my suit on. Perhaps I'll get a swim in soon.

I did my 2 strength training sessions at the YMCA this week. I do between 8 and 11 machines. There are 6 machines I always do including the leg squat machine which gets all the leg muscles. I am now at 176 pounds, which I do slow and full range of motion. I was at 220 pounds, but decided with the help of the Wellness Coach that it is too much. I do an abdominal crunch machine using 50 pounds now instead of 60. Some days I do back extensions on the stability ball and crunches on the ball. I always do the Lateral Pull Down Machine, 55 pounds and the Seated Row Machine at 45 pounds. I do the Chess Press at 36.5 pounds and the Independent Shoulder Press at 33 pounds. I had to quit doing that machine for a month or so due to minor injury and am rebuilding strength in the left shoulder. I do the tricep machine at 44 pounds. Sometimes I use the glute machine at 55 pounds.

The Adduction and Abduction machines I used to use regularly, but I've read they are somewhat controversial so I don't usually do them now. Occasionally I do the body sculpting class using light weights along with my body weight and I enjoy pilates. However, I have trouble getting the classes in regularly due to schedule issues. After my retirement in June may be able to do them more often.

I met with my Wellness Coach this week. One goal for this week is to learn how to use my heart rate monitor. This week I'm tracking food on Weight Watchers including the good health guidelines, going to burn at least 1800 calories, planning 3 runs and 3 cross training cardio sessions.

I plan to follow one good week with another!!

  
  Member Comments About This Blog Post:

AQUAGIRL08 5/25/2011 1:19PM

    Good for you! Great goals Marsha!

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JOYINKY 5/21/2011 8:26PM

    You are so great at planning for success! Obviously it works!!
WTG!

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WATERMELLEN 5/21/2011 8:23PM

    Terrific week! After two years, I just figured out how to put my various ST routines into the fitness tracker so that I can enter the group of exercises with one click rather than machine by machine! What a time saver!!

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PARKERB2 5/21/2011 7:31PM

    What a workout you get. I just made a committment to do more intensity workouts and get my heart rate up so I'm with you. Hope your week is a good one.

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SNOOKUMS19 5/21/2011 5:54PM

    You are a machine lady!!!! You rock!!!! I have no excuses when I read your blog!!!! Gotta push myself more. You are awesome and I bow to your dilligence and spunk :). Keep up your awesome work and it will inspire us to do the same! Have a great weekend you deserve it!

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MONTY68 5/21/2011 4:33PM

    Hi Marsha
Wow!!!!!! what a blog and what a awesome week. You are such a inspiration to so many people. I was so impressed with what you are doing.
Thank you for sharing and I know that the new week will be as awesome.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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ONEKIDSMOM 5/21/2011 3:53PM

    Well done, Marsha! I love reading your updates, as maintenance is a goal that never ends. Stay strong and motivated! emoticon emoticon emoticon

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RAYLINSTEPHENS 5/21/2011 3:42PM

    WTG!!

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_LINDA 5/21/2011 1:55PM

    WOW!! Sounds like some pretty awesome strength training to me! Makes me wonder if your body may not want to go below a certain set point for body fat %, what do you think? Maybe you need extra fat stores (though I wouldn't consider what you are now anything but lean -you can't have that much extra) to keep up with all the calories you are burning??
Sounds like an awesome program to me. Glad you have that wellness coach checking on you to make sure you are not overdoing it..
Keep up the great work and have a fabulous weekend!

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HAPPYSOUL91 5/21/2011 1:55PM

    Good weigh in at WW, I like that you didn't deprive yourself.

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Little Disappointment, Lot of Encouragement

Friday, May 20, 2011

I met with the Wellness Coach at the YMCA for the first time since December. Today I was three pounds below what I weighed at our last appointment. I was a little disappointed that my body fat percentage (26.8%) did not change significantly though. I had hoped I'd lost 3 pounds of fat, but I guess not. He pointed out that when I started at the Y in March 2010 I measured 29.5% body fat, so actually I've made a lot of progress. I may never make the top of the "fit level" of 24%, but after nearly half a century of being obese, being in the "acceptable level" is good.

I wasn't sure he would like my running because he harps on health, taking everything slow, and preventing injuries. He himself used to be a runner but had to quit due to a back problem. So I was delighted that he was very supportive of the way I am training and running. He recommended for me, though, to start using my heart rate monitor and I am going to do that. Overall he was very encouraging and mostly wanted me to keep up my good eating and exercising.

  
  Member Comments About This Blog Post:

AQUAGIRL08 5/25/2011 1:17PM

    Marsha, after looking at you in person, I find his assessment of your body fat % suspect at best. I weighed 26 pounds more than you when I had mine done in 1992 and mine was 26%. Granted I was really into exercise and I am much larger boned, but I just don't see it, sorry. I think it's lower than that!

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SNOOKUMS19 5/21/2011 8:38AM

    That is awesome! Good for you my friend! Enjoy your race!

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_LINDA 5/21/2011 1:05AM

    I would say that is a pretty darn good report!! A HR monitor is really the most accurate way to make sure you are working in your zone, and not too hard or not too little. It will be interesting to follow your reports on it..
I am sure if your body wants that low of a body fat %, you will get to it. Strength training at your level is probably the way to go now. You haven't mentioned lately what you are doing in that department, especially for your upper body as running is taking care of your lower half quite nicely.
Have a fantastic weekend!

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MONTY68 5/20/2011 10:24PM

    Hi Marsha
I feel you had a positive meeting today, You said it, a little disappointed but encouragement.
Actually it sounds like you would have received a A+ for today's visit. You have done a awesome job, working on yourself and although it may not be the figure you wanted, I know that you will reach the fit level of 24%.
Congratulations and thank you for sharing.

Monty emoticon emoticon emoticon emoticon emoticon emoticon

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WATERMELLEN 5/20/2011 10:00PM

    You have done so well! And there is not question you've got the self discipline and drive to keep right on going!

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JOYINKY 5/20/2011 9:22PM

    emoticon

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BLUESKY_321 5/20/2011 8:36PM

    emoticon

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TMW54812 5/20/2011 7:43PM

    emoticon

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WEEZYB7881 5/20/2011 7:22PM

    well done

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KALIGIRL 5/20/2011 6:52PM

    I'd say it was a emoticonsession.
emoticon

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ONEKIDSMOM 5/20/2011 6:21PM

    Well done!

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RAYLINSTEPHENS 5/20/2011 6:15PM

    WTG on the wonderful "report"!

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DONNABRIGHT 5/20/2011 5:39PM

    Awesome!

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Applause! Applause!

Thursday, May 19, 2011

I have often described myself as an award junkie. I've been known to go to almost ridiculous lengths to achieve some pathetic certificate or trifling ribbon. But today I received some sincere and significant recognition that felt positively wonderful. As I finished changing 8 month old Gwen's diaper and fastened the tabs she broke out in a big smile and started clapping her hands. I never got better applause in my life!! -Marsha

  
  Member Comments About This Blog Post:

AQUAGIRL08 5/25/2011 1:09PM

    Nothing beats the natural appreciation of children. They are so sweet!

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ONEKIDSMOM 5/20/2011 6:20PM

    This blog makes me smile, too! emoticon

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MNNICE 5/20/2011 3:42PM

    Ohhh, so cute! She was happy!

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-PAULA 5/20/2011 1:22PM

    emoticon

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KALIGIRL 5/20/2011 1:11PM

    Love it! emoticon

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HAPPYSOUL91 5/20/2011 10:55AM

    LOL, the baby has great timing

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JOYINKY 5/20/2011 10:40AM

    emoticon emoticon Too sweet!

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TMW54812 5/20/2011 9:23AM

    Despite raising 3 kids I managed to avoid diaper changing until my 18 month old grandson needed a change while I was babysitting. I think we were both quite surprised it went so well but not as surprised as my daughter and wife! emoticon

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WATERMELLEN 5/20/2011 8:29AM

    Such a sweet story!! I am sure you are a totally awesome grandmother (and mother to your daughter, who must appreciate your help so much!).



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RAYLINSTEPHENS 5/20/2011 7:49AM

    Awww - how wonderful! WTG Grannie!!

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SHECHAM 5/20/2011 5:50AM

    emoticon

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JULIA_211 5/20/2011 4:42AM

    Awww...how nice!

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1BEACHWALKER 5/20/2011 12:38AM

    emoticon Wonderful!

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MONTY68 5/19/2011 11:31PM

    Hi Marsha
Thank you so much for sharing this wonderful award you received. That is so awesome.

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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_LINDA 5/19/2011 11:13PM

    lol, You have the youngest fans of anyone on here!!
emoticon emoticon emoticon

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FROSTY99 5/19/2011 10:52PM

    emoticon
Isn't being a grandmother a wonderful thing.
emoticon
Pat

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BESTSUSIEYET 5/19/2011 10:43PM

    Lovin' It!

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7356WILMA 5/19/2011 10:39PM

  Sweet!

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TBRANCH2 5/19/2011 10:36PM

    You are such the "over achiever"! lol

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AXW1973 5/19/2011 10:24PM

    emoticon

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Where There's a Will There's a Way

Wednesday, May 18, 2011

Today as I was packing up to go to the gym, I realized something. I've gotten much better at packing up to go to the gym!

My gym has lockers, but they are day use only, so you have to take everything each time. I carry my walking/running shoes and my bathing suit in my trunk at all times now. I've walked many miles in whatever I was wearing and my exercise shoes. I have plenty of miniature bottles for shampoo and conditioner, usually full, with me. I have a towel, wash cloth, a sports bra, and extra underwear most of the time.

I laugh, though, at how many times I have had to improvise. More than once I forgot a towel and only had what the gym provides - a one foot square towel piece. I found out I'm pretty much drip dry! And it isn't a crime to leave the gym still moist. I've forgotten the shampoo and tried bath soap on my hair. My observation is if you have conditioner it isn't too awful to use soap on your hair, but without conditioner it is better to settle for plain water. I've forgotten my sports bra and used an extra shoe string to tie up my straps for workout. Then I felt like a 70's protester (bra burned) leaving the gym with little support! Probably the most shocking time was when I thought I had grabbed underwear to change into. Unfortunately it turned out to be underwear I'd converted for a dust rag by cutting out the crotch! That day I left the gym really feeling weird and vulnerable..

So today I'm celebrating that I usually have what I need now. But it is a good thing to know that no matter what I forget, I'll find a way to get my workout in!!

  
  Member Comments About This Blog Post:

BLUESKY_321 5/21/2011 3:40PM

    oh my goodness! funny stuff Marsha! You ROCK!

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1BEACHWALKER 5/20/2011 12:41AM

    That gave me the laugh of the day-the dust rag! emoticon

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SNOOKUMS19 5/19/2011 12:17PM

    LOl... So fun! Left me with quite a smile on my face :). Those of us they call gym rats, can find a way to make anything happen! Mom always said always have clean underwear :). Have a healthy day!

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PEGGYANNSCH 5/19/2011 10:03AM

    emoticon

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LILYBELLE8 5/18/2011 12:44PM

    Great reminder that we don't need to wait until everything is "perfect" to get the job done! Any job!! Thanks

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MONTY68 5/18/2011 12:35PM

    Hi Marsha
A great blog and some good humor. I never realized what one may need to take to the gym. I live close enough to walk, but also when I go, I am ready to work out . We are not permitted to take any type of bags into the exercise rooms. If one has a bag they would need to leave it out side the rooms or put into a locker, the reasons were that some one walked out with (2) 25 pound weights and the other reason a bag was sitting beside a exercise bike, a woman tripped over it and fractured her skull.
You really gave a good report of the necessities and what you would or could do if you forgot something.
Thank you for sharing

Monty emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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MNNICE 5/18/2011 11:07AM

    I'm laughing hard at the last one! Didn't your mother ever warn you to be sure you have on decent underwear in case you got in an accident??? Ha-ha. Well, at least it was CLEAN! Being prepared saves time and leaves us with no excuses!

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_LINDA 5/18/2011 11:05AM

    I so understand what you mean about being properly supplied..I did the underwear thing once, only worse, I had forgotten to put ANY in my gym bag, and sure felt weird walking home au natural lol, At least you just get in your car and drive home, slightly better unless you get stopped for whatever reason. I am lucky to be close enough to walk to the places I go to.
Here is to having complete gym supplies with no senior's moments of forgetting something!
emoticon emoticon

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RAYLINSTEPHENS 5/18/2011 10:11AM

    emoticon

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JOYINKY 5/18/2011 9:56AM

    I know what you mean; when I worked my gym bag was always ready and in my trunk. When I got home from the gym I'd empty and repack it; hitting the gym straight from work was my best strategy. The gym is close so today, I suit up at home and run over and work out and return. My yoga gear rides in my trunk now and I have an extra set for yoga at home. Life is good.

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KALIGIRL 5/18/2011 9:03AM

    Isn't it fun how we develop healthy habits?

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LUVS2WIN67 5/18/2011 8:55AM

    Wonderful!!! Way to go to do the exercise and not use an excuse!! emoticon

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