Streaking My Way to Christmas -- please come with!!!

Wednesday, December 05, 2012

I have promised myself the fact that it's December is no excuse to backslide. My plan is to streak my way to Christmas (but not in the naked sense)! Today is officially day 2 (I would have started sooner but .. well, actually, I didn't think of until yesterday)!



For the second day, I have tracked EVERY bite. I got 64+ oz. of water, and I exercised. This is a gift to myself. I am totally rocking my blood sugar: FBS this morning was 87; before lunch 81; before dinner 97! I can't remember having a day where all 3 premeal tests were under 100 since my diagnosis in 2008. That is a huuuuuuuge victory!



Elliptical Trainer
35:00
253 cal
Avg HR 135 (included warm up & cool down)
Max HR 157



Expresso Bike
17:28
4.4 miles
124 cal
Avg HR 135
Max HR 150



Dumbbell Squats 3/25 - 8 lbs
Forward Lunges w/ Dumbbells 3/15 - 5 lbs
Lateral Lunges w/ Dumbbells 3/15 - 8 lbs
Crunches 3/30
Bicycle Crunches 3/30
Crunches on Fitness Ball 3/30
Vertical Crunches w/ 5 lb Dumbbels 3/30
Scissor Crunches 3/30
Leg Lifts with Fitness Ball 3/15



All I want for Christmas is to lose 3 lbs. this month!

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Taking Back Tuesday!

Tuesday, December 04, 2012

I've been fighting "the crud" since Thanksgiving. Somehow I managed to get 3 cardio workouts in last week, but it's been about 2 weeks since my last strength training session. I don't really "like" the act of exercising -- but I LOVE the way it makes me feel, and the effects it has had on my health, especially my blood pressure and T2D. I exercise because it's part of the healthy lifestyle I committed to last June. I do it because it's good for me. And again, for the great feeling that seems to wash over me every time I do it.

I had a great workout today after work!

40 minutes on the arc trainer (we enjoy a love/hate relationship):

5 mins on level 25
5 mins on level 30
5 mins on level 35
5 mins on level 40
5 mins on level 45
5 mins on level 50
5 mins on level 55 (the highest level I've ever attained)
5 mins on level 25

40:00
309 cal
average heart rate 144
maximum heart rate 157

Then it was on to the weight room!

Seated Chest Press 3 sets/15 - 42 lbs
Seated Lat Pulldown 3/15 - 46 lbs
Abdominal Crunch 3/15 - 30 lbs
Seated Back Extensions 3/15 - 140 lbs
Triceps Pushdowns 3/15 - 50 lbs
Seated Row 3/15 - 80 lbs
Shoulder Press 3/15 - 42 lbs
Squats on Leg Press 3/15 - 102 lbs



I felt so amazing at the end (and sweaty and stinky)!

Then I came home and made a killer salad with fresh turkey breast and lots of colorful fresh veggies.

I own this day. I drank 64+ ounces of water. I had a great workout. I tracked EVERY bite.

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There's No Room for an All or Nothing Attitude in a Healthy Lifestyle!

Sunday, December 02, 2012

How many times have your woken up feeling pumped and motivated to succeed and as you progress through the day, something goes terribly wrong?

That's a repeated occurrence for me. If I'm looking for an excuse to go off track, I'll seize the opportunity and tell myself I've blown it and I may as well start over tomorrow, or Sunday, or some other time--better yet, AFTER the holidays! That's more than likely one of the behaviors that brought me to this point!



We have the ability to be in control, no matter how much we derail. The key is to shorten the turnaround time. The slope is slippery and when we give in and allow ourselves to slide, it's more difficult to return to the top where we deserve to be. We need to stop telling ourselves that we can't or that we don't deserve to be healthy. Some of us may struggle more than others, but we're all capable of living a healthy lifestyle to our full potential.

That doesn't mean we compare ourselves to those around us. Let's compare ourselves to where we used to be -- or better yet, where we aim to be. I've learned this is a never-ending process. There's nothing magical about it other than looking deep within ourselves and harnessing our own desire and our own strength to be our best.

Healthy living is a journey ... for life! I'm in -- will you join me?

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My new favorite funky vegetable -- romanesco!

Saturday, December 01, 2012

I've noticed this in the produce section of my grocery store for a while now. I added it to my list this morning because I was feeling curious. I love most vegetables, so I figured the probability was high I would like it. Well, they had 3 or 4 this morning and they looked a little lame so I didn't buy it. But I stopped by the indoor grower's market and found a beautiful head (that's why I had to take a picture of it)!

I cut the bottom leaves/stem away and washed it, then blanched it (put in boiling water, then into ice water). I read online blanching helps to maintain the pretty color (it otherwise turns a olive green color when you cook it). Then I cut it into pieces -- really cute, they actually look like little Christmas trees) and I steamed it in the microwave for 4 mins/15 secs. I drizzled a little EVOO and measured a cup and YUM-O! And it's only 5g carb for a cup! This is a Diabetic's dream!

It's kind of a cross between broccoli and cauliflower, but definitely more like cauliflower. It originated in Italy around the 16th century so that makes me wonder if maybe it's more popular in Europe.

It was a nice alternative ... and I'll definitely buy it again!

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Monday Cardio Blast!

Monday, November 26, 2012

After struggling with a sore throat and congestion the past few days, I think I'm over it (never did really get a full blown cold). I've been off work the past 5 days and decided to get my Monday rolling in the right direction. I left before 5 a.m. for the gym this morning.

Arc Trainer
30:00
229 cal
Avg HR 141 (includes warm up & cool down)
Max HR 159

Elliptical Trainer
25:00
205 cal
Avg HR 146 (includes warm up & cool down)
Max HR 155

I feel great. I'm actually awake, on my second cup of coffee and ready to hit the shower and return to work with a spark smile!

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