Monday, February 18, 2013
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.
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.
My promise to myself: to be comfortable (ish) jogging the full 30 minutes in 3 weeks from today.
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.
I 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.
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
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.
Thursday, January 24, 2013
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.
"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
"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
"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.
Get An Email Alert Each Time TAHOART Posts