Wednesday, September 05, 2012
5 mins warm up on treadmill
30 minutes on the Elliptical Trainer
Avg HR 84%
Max HR 88%
221 cal burned (according to HR monitor)
5 mins cool down on recumbent bike
Ended with complete body stretching using Precor stretch trainer
Monday, September 03, 2012
Yesterday was BUSY! Went to early church with my mom, followed by breakfast at Cracker Barrel. I love going there because they're very accommodating with special requests and they don't charge extras for healthier options (like egg beaters, turkey sausage, sugar free jam, etc.). Had egg whites, turkey sausage, fresh tomato slices, and low carb wheat toast with sugar free grape jelly, and coffee, of course. I also managed to get 32 oz. of water down (half of it before I took my fist bite). I really enjoyed spending the time with my mom. Tomorrow we take her dog, Katie, back to the vet to have her staples removed from her surgery. Katie is doing GREAT!
I had MOUNDS of laundry (my 22-yr-old DD is going to appreciate me when she moves and has to do her own...the volume is ridiculous). I pretty much had the washer/dryer going most of the day and made a big pot of fresh vegetable beef soup inbetween laundry loads. By the way, speaking of DD, she takes her physician assistant boards this Thursday, so please think good thoughts for her. She's been studying for the past month since she graduated from college and this is an important exam for her. It will take about 5 hours and she has a 2 1/2 hour drive to get to the test site in Allentown. The exam costs $500. If by chance she wouldn't pass, she has to wait 3 months before she can take it again (which could really hinder the job search) and yep, pay another $500. She's pretty tense about it. I take every opportunity to support her and instill confidence. She's a very bright and talented young woman (22) and this is so important to her.
Yesterday was a cloudy day and I was more snacky than I should have been, but since I don't really have anything "dangerous" in the house, it was healthful snacking--just not my normal routine. I will nip that in the bud today. My fasting blood sugar was 114 this morning. I find that I can have an occasional slip and it doesn't derail me -- just like I can miss a day at the gym and I don't have to beat myself up for it -- but I'm just happier when I'm on track and in tune with myself.
Both gyms are closed today, so I'm planning on a power walk (even if I have to take an umbrella). It's not like I'll melt! I'll also do some strength training.
I picked up some 95% lean burgers at the butcher shop and plan to grill those this evening. Mom is coming over and she's bringing a broccoli/cauliflower salad. It's basically florets, with black olives and red onion, marinated in fat free Italian dressing (easy and delicious). I'm also making oven roasted vegetables and cutting up some fresh cantaloupe. Our starch will be half of a whole wheat roll for the burger.
I changed my background on my SparkPage this weekend. What you see is the dome from St. Peter's Cathedral in Rome. I was in Italy last fall -- the trip of my lifetime (to date). Unfortunately, another big trip isn't in the budget this year -- but I am heading to Cape May in two weeks. I can't wait ... a week of grillin and chillin, walks on the beach, watching the sunrise while drinking my coffee in the mornings. Now that is something to look forward to!!!
Wishing you a very safe and peaceful Labor Day! If you're picnicking today, make it a health one!
Friday, August 31, 2012
I missed the gym yesterday morning. I just couldn't get up. I woke up around 1:30 am and then couldn't get back to sleep until after 4. It bothered me -- not because I don't think it's okay to skip a day here and there -- but because I had skipped Monday and I'm working toward something important and I take this seriously.
I woke up at 1 am again last night, but was able to get back to sleep within an hour. I made it to the gym this morning, but didn't have time to pack my clothes and as a result I'm back home for a quick shower and then to work by 8. It's easier to shower at the gym right after my workout, but hey, I made it!
I forgot my iPod this morning, which drives me nuts. It could be my imagination, but I think my workout is better with MY music instead of the mixture of music/talk radio in the gym. They just got new entertainment systems with each individual piece of gym equipment, so even ear buds would do the trick (didn't have them either).
This weekend, my goal is to make an action plan of all the things that will help me do better with my workouts -- like keeping a spare pair of ear buds in my locker, making sure that gym bag is packed, etc.
This is the NO Excuse Zone!
Tuesday, August 28, 2012
Yesterday I received an email at work, notifying me that I had been selected to participate in a 10-week personal training program. One of the majors offered at the college where I work is Physical Fitness Specialist and as part of the students' curriculum, they do an "internship" with a client for 10 weeks. At the start of each semester an email goes out looking for willing participants who will commit to the program and I tossed my name into the hat. I explained I had been working out since the beginning of June and although I don't have a problem getting 30-40 minutes of cardio in 4-5 times per week, I have struggled with my strength training. I flounder between free weights and machines and just haven't been able to get a good rhythm going with it.
I have a BUNCH of paperwork to submit this week and I'll be assigned to one of the students. I'll have my first meeting on Sept. 7, and then we'll be working out together 3 times a week for 10 weeks. The student will design a program for me that will be approved by the faculty member based on my paperwork and the results of a fitness test. Everything will be tracked -- weight, measurements, workouts, etc.
My plan is to continue working the cardio in the mornings about 5 times a week, and then spend my time with the trainer focusing on strength and core training. I'm sure there will be some cardio involved in those sessions as well to elevate my heart rate.
I AM SO EXCITED !!!!!!!!!
I feel like this couldn't have come along at a better time. I'm excited to participate, to learn, and to keep you posted on the results. I will share what I learn with you via blogs and posts, etc.
Friday, August 24, 2012
SparkGuy's program video in SparkCoach was spot on today! The topic was motivation beyond the scale and the action step is to blog or journal about changes in your body. I've made many of these observations along the way, but I think it's important to emphasize the changes in ME this summer.
1. I have more enthusiasm. I remember spending many days at work feeling bogged down and stressed out. I feel much more enthusiastic about resolving issues, taking on new projects, motivating others, being a valued team member ... and the list goes on and on.
2. I have more energy. I used to lumber through my days (usually in arthritic pain) dreaming of the end of the workday so I could go home and flop on my couch, slap on some BioFreeze, pop a few Advil and sleep. Seriously. That was me. It was actually the very thing that inspired me to get up off the couch because I was worried I would die there. The pain is 98% gone. I still feel a twinge in my hip or knee, but I'm pain free for the most part and I'm far more active than I was at the beginning of the summer.
3. My clothes fit differently. I don't have to wonder if they will be too tight or not look acceptable because nothing is too tight. I like feeling the extra room in some clothes I purchased at the beginning of the season. I also know I won't be wearing these clothes next summer ... no chance of it. Someone mentioned a couple of weeks ago that I looked taller ... ha ... not true ... but I'm definitely not as big around.
4. My health is improving. Fasting blood sugar, way down. Blood pressure, down. Cholesterol, down. Less aches and pains. Fewer headaches. Better sleep. I eat better. I drink more water. My hair and nails are shiny and strong, my skin is radiant. It's not all about pounds my friends!
5. My outlook has improved. I have more of a can do/will do/get out of my way or I'll steam roll right over you attitude...LOL I don't worry about turning 50 next year because 50 is going to be far better than many of the years before 50! No lie! I am charting my course! I am woman, hear me roar! LOL
6. I have stopped dreading working out! I don't have to force myself to go to the gym or get up and move. It's part of my day, my life, my routine. My body loves it. My mind loves it. Several friends have told me I inspire them. And although some people are secretly jealous and worried I might succeed with this -- many, many people are supportive and quite frankly, they are the people who count!
7. I crave unhealthy foods less...WAY less. Yesterday I wanted something sweet ... and I turned to half of a peach! I drink less coffee because I don't need it (as much). Coffee and I have a bond that can never be completely broken. Fried foods look gross. Salty foods turn me off. Overly sweet foods are not appealing (not kidding, I heard a woman order a coffee yesterday with 8 Splenda -- that is GROSS)!
Anyway...you get the idea. I'm better. I'm far better.
But know what???
I'm not as good as I'm going to be!!!!!
Get An Email Alert Each Time SPARKABELLA13 Posts