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TAHOART's Recent Blog Entries

Doubled My Cycling Tiime on the Trainer

Monday, February 18, 2013

emoticon Yee Haw! I doubled my riding time on my trainer today. It even felt good. I could have gone longer but wanted to save time for another jog.

Now that I am able to workout longer, I'm finding myself much hungrier. Always on my mind is, "What can I snack on now?" I had to make a doable plan to help me overcome these ragin' cravin's.

1. I take 20 minutes to decide if I am truly hungry or if I am simply just craving. If I decide I am truly hungry, I choose my snack carefully.

2. I make myself wait another 20 minutes to eat IT. If, after guzzling two glasses of water and sipping a cup of hot tea, I still feel like I can't possibly live without THAT snack, I get it and hold it for another 10 minutes before eating it. However, if I do decide to eat it, I have to eat it very, very slowly in little tiny bites.

3. Finally, if I have ultimately decided not to have the snack, I write it on my WISH LIST. Every weekend I take a cheat day, and only on cheat day do I dig into my WISH LIST. Again, I nibble slowly, making sure every bite and taste is thoroughly savored.

Overall, I am working on changing my feelings about eating. I used to live to eat, and now I'm learning how to eat to live.

  
  Member Comments About This Blog Post:

BILL60 2/19/2013 7:42AM

    Sounds like a plan.

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TATTER3 2/19/2013 7:01AM

    keep Sparkin'!!

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MCJULIEO 2/19/2013 1:40AM

    I love that Wish list plan!

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GETSTRONGRRR 2/18/2013 10:41PM

    Good job all around.....what kind of a bike trainer do you use....I'm close to buying one!

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KA_JUN 2/18/2013 8:26PM

    Wow, congrats on increasing your cycling load and what discipline! Great job! emoticon

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First Jog in Years Today

Monday, February 11, 2013

Thanks to my wonderful daughter, who hasn't given up on me, I am now signd up to do a 5K in mid-May. Bless her heart for asking me to join her like she always does. I decided to surprise the daylights out of her this time by accepting. The next day I invited a close friend, who has been making great progress and good life changs lately, to do it with me. She is seriously thinking about it.

I am so happy with my new-found will power and motivation. It's what kept me jogging on my first jog in years today. When I got tired I would convince myself to just jog slower rather than to walk. I kept setting little, reachable goals like, "Just get to the end of the hall, and if you're no more tired than you are now, you can keep going." it worked. I made it 30 minutes doing walking / jogging intervals, favoring the jogging just a bit more than half.
emoticon My promise to myself: to be comfortable (ish) jogging the full 30 minutes in 3 weeks from today.

  
  Member Comments About This Blog Post:

MCJULIEO 2/13/2013 12:16AM

    Wow! That's wonderful!

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BILL60 2/11/2013 8:19AM

    Great goal!! Hang tough.

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IMSMILEY88 2/11/2013 7:26AM

    Congrats! And that's a terrific goal. Have you heard of Couch to 5k? There's a terrific group here on SP & it's how I started running.

Anyway, best wishes! emoticon

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TATTER3 2/11/2013 7:03AM

    Keep Sparkin'!

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NYARAMULA 2/11/2013 1:17AM

    emoticon

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KA_JUN 2/11/2013 12:39AM

    Awesome! So happy for you on this new challenge you've accepted! Train well! emoticon

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2JEN-MARIE 2/11/2013 12:20AM

  That is so great! Stay positive and keep setting those mini-micro goals.
emoticon


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Schedule Adjustment Needed

Thursday, February 07, 2013

How and when did I let myself get this busy. It is not fair to myself, because I haven't gotten home in time for a regular workout in the last three consecutive days. Thank goodness I have a walking buddy for 10-20 minutes of motivation during lunch and for another 20-45 minutes after work each day.

I am going to practice paying more attention to me and my fitness plan. Thankfully, I'm finally to the point where I don't like missing one of my regular lifting or biking workouts. I need to let this new attitude about fitness guide my decision-making in the future.

emoticonI promise to leave myself atleast 4 free evenings each week so I can have a comfortable and reasonable amount of time to do my planned workouts.

  
  Member Comments About This Blog Post:

MCJULIEO 2/10/2013 4:49PM

    Excellent plan!

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BILL60 2/8/2013 6:40AM

    Great plan. Now, to the execution of the plan.

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TATTER3 2/7/2013 6:24AM

    My schedule stinks right now. I can't seem to get organized!! Just keep Sparkin'!!

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Three Weeks in the Books

Sunday, February 03, 2013

I have just completed a nearly perfect three weeks of my Body for Life Challenge, the exception being my lack of week two fitness due to being very ill. In week three, however, I still noticed growth in both weights and fitness.

Here is my week's fitness plan:

Day 1 - upper body lifting
*bench press then fly
*lat pull down then one-arm lat row
*side shoulder raises then front raises
*standing alternat dumbbell curls then concentration curls
*seated tricep press then lying tricep press
NOTE-all lifting sections are done according to the following:
1. Reps, 12, 10, 8, 6, 12, 12
2. Effort %, 60, 70, 80, 90, 70, 70
3. Timing, 1 minute between the first 4 sets, no rest between last 2
4. Rest, 2 minutes rest between muscle groups
5. Lifts, first 5 sets of same lift, last set is different lift for same muscle group

Day 2-bike on trainer, intervals
*atleast 20 minutes
*2 or more minutes of warm up at 50% effort
*interval of 1 minute each, increasing effort % 4 times, reaching 90%
*2 minutes rest at 50% effort between intervals
*3 or more complete intervals
*2 minutes or more of cool down
*each day I add a few more minutes of seat time to reach goal of 50 hours by mid-April

Day 3-lower body lift
*squat then lunges
*straight-leg dead lift then extensions
*standing calf raises then seated calf raises
*weighted ab abductions then crunches

Day 4-bike on trainer, intervals

Day 5-upper body lift

Day 6-bike on trainer, intervals

Day 7-off

The next week will have only one upper body lift day and two lower body lift days.

I am finally reaching the point where I am quite excited to do my workouts. Quite honestly, in the begining I did not look forward to workouts in the least and did them simply out of necessity. I let the knowledge that a regular workout plan is healthy and effective be my initial motivation, knowing that eventually I would learn to enjoy workouts.

  


Another Step in the Right Direction

Thursday, January 24, 2013

Day 14

The cravings and temptations are gone. I can't believe it. All of the menus have been quite alright. I have some favorites by now. Each one is a good balance of protein and carbs.

Breakfast Ideas
"protein pancakes" - a mix of 3 eggs, 1/2 cup quick oats, 1 scoop of protein powder, cinnamon to flavor (I like a lot)
"turkey sausage and eggs" - 3 whites, 4 oz turkey sausage

Lunch Ideas
"chicken and green beans" - 4 oz shredded chicken breast, 1 can of low sodium green beans
"turkey chili" - ground turkey, kidney beans, onion, tomato, Italian spices

Dinner Ideas
"chicken and wheat pasta" - 4 oz shredded chicken, 1 c wheat pasta, homemade high protein pasta sauce (tomatoes thickened with blended kidney beans)
"salmon and sweet potatoes" - (S & S) 4 oz salmon, 1 small sweet potato or 22 sweet potato fries

I bake everything except the scrambled eggs. Those I cook on the stove. My husband, however, actually likes them cooked in the microwave. ewe!!! I also prepare the pasta on the stove. My baking is done on a stoneware pan... nothing sticks to it, so I don't even have to add olive oil if I don't want to. All I add is a yummy combination of spices.

Let me know if you want any specific recipes. I also have them listed on my food tracking wiki called t-wow.wikispaces.com.

  
  Member Comments About This Blog Post:

BILL60 1/26/2013 7:35AM

    Sounds tasty.

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TATTER3 1/25/2013 6:48AM

    Wish I could share....I don't cook....Keep Sparkin'!!

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