SOFT_VAL67   80,996
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Tuesday, April 23, 2013

it has been a very bad day,

  
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APACHESTEVE 4/24/2013 4:31PM

    Hi Soft Val, remember me, I'm back! Hope your day went better today

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CAPECODBABE 4/24/2013 8:34AM

    So sorry, want to vent?

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JUNA89 4/23/2013 9:25PM

    emoticon FEEL BETTER!!!!!!

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CJJANISS 4/23/2013 9:04PM

    emoticon to hear that... emoticon hope tomorrow is better!

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thanks commenters of worker outer blog

Thursday, April 18, 2013

So, I just wanted to take a minute to say thanks to all those who posted on my last blog. "ADVICE FROM REAL WORKER OUTERS NEEDED"...If you havent read it, please feel free and leave me any advice or opinion you want.
Everyone really gave me positive feedback.
I am going to continue to lift weights and not little girly girl weights either.
Of course, I am not going to be dead lifting 200 pounds anytime soon, or probably ever.
But, I feel better about doing 10 lb dumbbells, since the 5 lbs just wasnt giving me the resistance i felt I needed anymore.
But exercise is exercise and what little bit I did today was no match for my appetite.
Seems I went wayyyyy over my calories, I dont really know why.
But, I did go to the walking track, only for 20 minutes, but little by little I am getting back to walking and my foot hasnt been bothering me too much.
I did feel a slight bit of discomfort about 15 minutes into my walk.
I am really looking forward to this foot being healed and my walks increasing to an hour and maybe more.
So, I had an ok day today...had Subway with my friend Amy and a great tan session, I loved sweating it out in the tanning bed.
Hope tomorrow is equally as good.
Thanks again for the comments on the last blog.

  
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ICEDEMETER 4/18/2013 8:48PM

    But, but, but.... what's wrong with deadlifting 200lbs? I do that every morning just getting myself out of bed! emoticon

That's great that you're staying with the 10lb weights for now, and don't be afraid of going upwards when you feel that it's the right time to. You've already shown that you can recognize when the resistance just isn't enough, so trust yourself to know when that happens again.

I'm so envious of you being able to lift right now! I'm on restriction (flippin' surgical hernia) and miss my strength. I sure hope that you enjoy the training as much as I always have!

From what I understand, the "hungries" are more likely the day after a major workout, because that's when your muscles are repairing and building. I know that I generally need more fuel the next day, and sometimes even the day after that. I tend to go for a major protein binge on the day after a big workout, but now that I've seen the pattern it's easy to plan for and keep my ranges in line on average for the week.

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advice from real worker outers needed....

Wednesday, April 17, 2013

I got a little ticked off at a FB friend today after posting that I had done my squats using 10lb dumbbell in each hand...now, I am trying to include arm and upper arm workouts as well as some cardio and some strength training.
She suggested that for a woman I should only be using 3 to 5 lb weights, unless I want to bulk up big enough to move a refridgerator..
THIS PISSED ME OFF!!!
For one, maybe I do...and for two, this woman is all of five foot tall and maybe 120 lbs at best...
She might be right, I might be adding too much weight, Personally I dont think I am.
I need to increase muscle, calorie burn, whatever, I just need to get some exercise and do it in my own way.
If she had to comment, why not just say, thats good or way to go or whoopee or something...why try to correct someone and make me adhere to her style of workout????
What do you all think SP friends...?
Am I adding too much weight???
Should I stick to small dumbbells and not add more weight????
Believe me, I would have to work out at a much higher rate and much more intense to ever bulk up as she said...
I have a long long way to go to even have definetion in my muscles...
I guess I am just really ticked off cause I have all these other issues going on and for me to workout at all was fantastic, I was feeling so high and endorphins running wild and then kabam
someone stomped all over it and made me feel stupid like I am too dumb to know how hard and how far to push myself.
Other than this, I have had a good day.
I got up early, enjoyed my coffee while listening to the rain and trying to work on these tough decisons...
I took a good shower and the Vaseline cocoa radiant body spray moisturizer makes me smell so good and feel so silky soft.
Nah, I am along way from bulking up.
Thanks for reading my rant.

  
  Member Comments About This Blog Post:

ARCHIMEDESII 4/18/2013 2:01PM

    I notice you're going to get the New Rules of Lifting for Women. I also recommend you find a copy of Bill Philips Body for Life. Your local library should have it. I've even found copies for a dollar at my local Goodwill. Amazon sellers have it for cheap too. It's a good book that will teach you the basics of strength training. It was one of the first books I read on the subject.

Don't be afraid to try heavier weights. You're going to have to do some experimenting to see what weights fatigue you for certain exercises. When I work with a female client who's never lifted, we start with 5s, 8s, 10s, 15s and even a 20 pound. Different body part being used, different weight needed.



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CAPECODBABE 4/18/2013 9:08AM

    You know your body better than anyone.

Go for it

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ANASARI 4/17/2013 8:12PM

    Don't you just love unsolicited advice? haha :) Hang in there!! Glad we have a personal trainer commenting, and I was really interested to read that wrap-up, too, so thanks also, Archi!

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MIDNIGHTER1 4/17/2013 8:06PM

    HDHAWK is correct. Working with heavier weight will not make you She- hulk. Just need to warm -up really well since this is not a weight you usually lift. You lack testosterone ,so you cannot look like a man,baby.( Austin Powers referance,sorry) Building up muscle burns fat,which you already know since you are using them. Tell your FB friend to educate themselve a little better,you got this. Hello by the way.Rude of me. Iceing afterwards goes a long way towards muscle soreness relief.

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HDHAWK 4/17/2013 5:02PM

    That's the complete and total opposite of the information she should have given you. Women can't bulk up like men because we don't have enough testosterone. Lifting weights is the only way to truly change how your body looks. Cardio alone isn't enough. Do what is right for you!

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JBAILEY1122 4/17/2013 4:40PM

    Totally ignore that person and enjoy your well-earned endorphins!

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ARCHIMEDESII 4/17/2013 4:10PM

    Hi, Val ! I'm a personal trainer and group exercise instructor. So, I can speak with a certain amount of authority on this matter. ;)

Your friend is misguided.

There is a misconception that women need to use light weights to "tone" up. Women do not pack on muscle the same way men do. We don't have the necessary testosterone to get bulky. Unless a woman has an injury of some kind, there is absolutely no reason she can't lift a heavy weight.

What many women don't know is that some muscles are stronger than others. Five pounds might be the right amount to do something like a shoulder press, BUT it's not enough to do a row or a chest press. A person should be using a variety of weights to challenge the different muscles of their body.

I've been strength training for a while now. This is what I can lift. I can do a chest press with two 45 pound dumb bells. that's 90 pounds total. I can bench a 110 pound bar without a spotter. I can do a single arm row with 45 pounds, occasionally 50. I can squat with over 100. I can deadlift over 100.

Is this typical ? No there are women who can lift more than me ! LOL ! the point ? Women are stronger than they think. a woman should never be afraid to lift a heavy weight for fear they will get bulky. Unless they have a higher than normal level of testosterone, they won't.

Tell your friend that you will not turn into a body builder if you use 10-15 or even 20+ weights. What you'll get are SCULPTED muscles !!

Here's something you can tell your friend to prove how strong she really is. Get her to weigh her hand bag. Her hand bag or gym bag probably weighs a good 10-15 pounds. If she can lug her bag around all day, she can lift significantly more than 1-3 pound weights. I only have my clients use those kinds of weights IF they have an injury.

Most times, I encourage my clients to lift heavy. I prove to them they really are stronger than they think.

Hope that wasn't too long winded !

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MUFFINSKI 4/17/2013 3:59PM

    All of the posts so far are correct! Unless you're taking steroids, I don't think women are built to bulk up. I've been thinking I need to up my weights. Good for you, she's full of it.
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ICEDEMETER 4/17/2013 3:41PM

    First of all --- you are amazing, and you did a great workout! You should be proud of yourself!

Secondly --- she obviously hasn't been keeping up with science versus myth - you don't have the testosterone to bulk up like a man, no matter how heavy you lift! You might want to refer her to the New Lifting Rules for Women.

Thirdly --- you need to keep increasing the weights to continue building muscle and strengthening your ligaments and bones. You are doing exactly the right thing to not only be stronger, but healthier over the long haul.

Finally --- there is nothing more beautiful and feminine than a woman who is strong and confident! There are tons of SparkPages of women who do some seriously heavy lifting, and they are looking and feeling fabulous.

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8MORE2GO1 4/17/2013 3:19PM

    She is wrong you are not going to bulk up using those weights. That is a myth.

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MARGARITTM 4/17/2013 2:32PM

    You are right and she is wrong - but let it go.

You have probably gotten way beyond 3 - 5 pounds on squats.

When your legsa are strong and firm - she will still have jello thighs!



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BARBARASDIET 4/17/2013 2:31PM

    Look int he resource material on the site, but I am sure I have read that thinking that about weight is a fallacy.

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and the day ends on a sour note

Tuesday, April 16, 2013

Feeling sick and a little like a failure. Even though my food tracker says I stayed within 100 calories of my range today.
I feel as though I ate way more than I should and am not really sure that my tracker is accurate or that I am sparking correctly.
I didnt get in a workout yet, maybe once I do I will feel a little better.
It has been and I expect it will be a stressful few days...the day I have dreaded for so long, amongst many lately, will be here in the next few days and I have alot of big decisions to make that I have been avoiding and putting off and hoping wouldnt actually take place.
But I am a woman torn with this decision and dont have any real guidance.
I could use my friends advice right now, but hes unable to give it.
Tomorrow is supposed to rain, right when I start to get able to walk again, rain rain rain sets in...but Thursday is supposed to be really hot and nice and I plan to take full advantage and get in an early morning walk.
Alone.
I walk alone.

  
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CAPECODBABE 4/17/2013 8:35AM

    Don't ever feel like a failure. And don't ever feel alone.

Reach out - maybe to a spark friend.
Sometimes it's easier to talk to someone not involved.

Remember, you are never alone

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MUFFINSKI 4/16/2013 6:57PM

    I hope you can make a decision you feel confident in, but in the meantime, please don't let it get you down. You can only be responsible for so much and occasionally, we must put it out to the universe and let it go til later!
Thinking of you....
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i'ma walker, but not the kind that eats people!!!!pics...

Monday, April 15, 2013

Hated that I was having such a good day only to come home to watch the news out of Boston.
But, I was having a good day.
I did something today that I havent done in 3 months...I tracked spark fitness points for WALKINGGGG!!!!
Yes...you did read it right!
I walked a full twenty minutes and I loved it...I was soooo happy to be back on MY track.
The track was a little on the slick side, and with the new shoes, the ones in my pic...I had to be a little more sure footed.
Maybe was extra cautious, since the last time I was there it was the day I broke my foot.
It is a little tender tonight, a little achy, but no real pain.
And I am not going to walk again before possibly Thursday and then only another 20 minutes.
But it sure did feel good while it lasted.
I dont want to over do it and I am going to follow doctors orders and go easy...
It felt good to see that view and put my earbuds in and walk...
Cannot wait til the day comes when this is no longer a big deal and walking is routine once again.
Aside from that, I went riding thru the park with my friend Amy and then she and I had a great lunch at Subway...double chicken chopped salad and a parfait.
Then I went back to her house and got 20 minutes of tanning.
I am quite the brown biscuit these days!!!!
I kept under my calories today, got my water in and still have some left over for my honey yogurt, orange and a cup of milk tonight.
I am making progress and I can really feel it for the first time in awhile.
I am letting the stress of my friend and other situations go.
It is time to focus on me, my health and my happiness.
And one other little side thing...I ordered a new pair of compression shorts for walking, since my two old pairs are now too loose and dont give me the hold I need....2 sizes smaller than the old ones!!!
YEA MEEE.....
Now, Hillbilly Days, our local heritage festival which raises money for the Shriners Childrens Hospitals, is coming up this week and I hadnt planned to go, due to the foot, but I am going to go and buy myself a new purse...and some tanning bed lotion...cause I want it and I feel like that will be a good treat for sticking to my calories all week and getting my workouts in and just because Im a girly girl and I like purty pocketbooks!!!
Prayers for Boston and the USA and for all my spark friends who read and comment and wishing everyone great weather and great health. sorry the pic isnt so good of me, but i was so jubliant to be on the walking track, i didnt have time to fix my hair and makeup!!!!

  
  Member Comments About This Blog Post:

CAPECODBABE 4/16/2013 8:08AM

    You must have loved the walk!
Just don't over-do! You'll be back before you know it!!!

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OBIESMOM2 4/15/2013 9:21PM

    emoticon emoticon

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JACRBUNCH 4/15/2013 8:05PM

    emoticon emoticon

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LADYFROMTHEWOOD 4/15/2013 8:04PM

    WooHoo! And look at ya with your sexy legs and pretty shoes! Awesome post. So glad you had a great day!
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SPARKLISE 4/15/2013 8:01PM

    Good job! emoticon
Love the sneakers! emoticon

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