Friday, September 26, 2008
On the One Day Challenge Team, today we were challenged to pick something new to work on. Well, I've been working on sleeping more so I have decided to commit to that!!! I've gotten 5 days in-a-row this week!
Here's what I said to the team: I want to get more and consistent sleep! I am working to get ready for bed earlier (by 8), then go to bed earlier (between 10:30 and 11:30). When I get up at 7:30 a.m., I want to have slept for at least 8 hrs. It is MORE than deserving it; I NEED to get at least 8 hrs so my emotions lift! It needs to be uninterrupted, which sometimes is the bigger challenge.
We continue our travels and this past weekend we went to NYC to visit some folks we haven't seen in many years. Amazingly, several complimented us (DH and ME) on how healthy we look!!! WOW!! That's encouraging, isn't it?!
I really am struggling with staying in calorie range lately. I carry with ME: fiber bars, fruit, canned unsweetened juices, fruit bars, protein bars, water bottles. The trips kinda set me off, I think. The great additions of not-what-we-normally-eat kinda foods give ME that feeling of "Well, just a little won't hurt!" AND "I just won't overdo!" THEN, I get a bit outa control in regard to how much I eat later - not at THAT moment, but LATER on in the day!!! I MUST remember this and "head-it-off-at-the-pass." BEFORE is so much better than after-the-fact, you know!!!
So, anyway, I'm resigning myself to probably not losing any more weight until we are once again settled, which will be later in January. Really, I'll be okay with this idea as long as I DON'T GAIN WHAT I'VE LOST; if ya know what I mean! My original hope was to reach my wtloss goal in a year. THAT didn't happen! THEN, I hoped to get there by the end of 2008. Not lookin' like it's gonna happen. Soooo, I'm just going to stay focused on what's healthy and positive, which, actually is what I want most of all!!!
Wednesday, September 17, 2008
I've been extra busy lately and I'm staying focused on a healthy lifestyle. It's not always easy when you're rushing about to get in the routine exercises, and a little more, if at all possible, and to choose good food that is in calorie range. I've been struggling with that some, but not letting it get too out-of-hand. The extra long walks and keeping up Strength Exercises does make such a difference in how I feel!
Although I still find myself on the verge of those feelings of depression that have been such a part of my past, I am pushing myself to keep up the SparkJourney and do what I know I need to do to get that feeling of accomplishment that I so love! The challenge is to finish the day completing all the tasks I hope to finish. Sure, I know that much of it can wait till tomorrow, but I do have a few deadlines that I will feel more in control of things IF I'm prepared when the time comes. You know how that goes, don'tcha?!
Keeping up with teams, exercise, getting the food I need into the house and organized, keeping up with correspondence (which I admit that I am far behind), and the travel we're doing ev'ry weekend is a bit much. It will be over too soon and we'll be back to the previous work and routine. I'll be missing THIS then!! Can't have ev'rything, I guess. So I try to keep my focus on what's in front of me to complete and save the rest for another time. Not trying to bury anything, just trying to get the job done, if ya know what I mean!
Maybe this is a bit vague for you as you read it. For those who know me, it's understandable that I sometimes just get tired and need a rest, a full 8 hrs several nights-in-a-row, and some fun! I don't live for fun, but it sure does make life sweeter!
Tuesday, September 09, 2008
So I'm growing older and my mind slips. Some people call it Senior Moments and I'm sure there are a lot of other names out there for this problem.
Is there anything that I can do about this? Perhaps not; or maybe.
According to my young, sweet daughter, I am not really any different than anyone else in that regard - "Mom, everyone is forgetful, even me!" she reminds me repeatedly. Okay, THAT really DOES help ME to stop worrying so much about it. But then, my parents and inlaws are way more forgetful than I am and I've watched it growing worse for them.
Sure, they're much older than I, yet, will I be able to stave this off or at least improve my brain power a little longer than they have? Perhaps not; or maybe I can.
This morning I came across an article on the Mayo Clinic site that puts some light on we "older folks" and how we CAN improve our memories and strengthen our brain muscles. I'm thrilled to discover that I am already doing it!!! Can you believe it?!
THE Number One Exercise to boost your brain is Physical Exercise - regular, routine, rigorous physical exercise, like my Walking and Strength Exercises!!! WOW!!!
So, here's the url in case you want to see it for yourself:
Monday, September 01, 2008
I love salads! Yesterday at Ruby Tuesdays (we were being treated to dinner out!), I had a challenging few minutes trying to find a healthy meal! No salad dinners; add salad bar to any meal for $2.99. So, because I've had luck with this at several other restaurants, I braved up and asked if I could sub the rice (I chose a broiled fish dish) for a salad? Well, the waitress said, Sure, BUT it's a VERY small salad AND it's Plain with just a little cheese on top. Okay I said that'd be just fine, Just PLEASE give me ALL the extras on the side. I was surprised when MY salad arrived! Everyone else had added the salad bar (all you can eat) to their meals. MY salad was on the same size plate as theirs - overflowing, falling off the edges onto the table, mixed greens with about a Tbsp of cheese sprinkled atop and my low cal balsamic dressing in a tiny side cup. I was delighted! My fish came with a goodsize portion of broccoli (a bit too salty). Perfect portions; filled me up! AND, the other's orders did not look appetizing to me at all!!! WOW! I will definitely do this again when in a fix to keep from having too much to eat!
Read yesterday's dailySpark by Stepfanie and she has great salad bar tips!
Thursday, August 28, 2008
I vary these a little, esp. in number. Generally, I do two to three sets of at least ten, twenty, or more. Because I am re-acquiring some of my equipment, I am not doing all of these right now, but will eventaully get back to them all. Because these are divided into body sections, I can do them every day of the week, if I want too. I have not changed these in quite some time because I keep varying how many and the number of sets so I'm not bored or in a habit of any kind of set pattern
My At Home Strength Training:
All About Shoulders and Back
*Free Standing or Lying Down - T Stand, Back Extension, Superman, Swimming, Dolphin Pose
*With Band - Middle Back Row, Posterior Deltoid Flys, Incline Chest Press, Short Range Lateral Deltoid Raise, External Rotator Cuff, External Rotator Cuff, Low Mount Seated Rows with Band
*With Dumbbells (I've increased to mostly 10 lb wts) - Wall Sit with Lateral Dumbell Raises, Upright Dumbbell Rows, Dead Lifts w/ Dumbbells, Dumbbell Shrugs, One-Arm Dumbbell Rows, Lateral Lunges with Overhead Dumbbell Press, Seated Dumbbell Rows
*With Stretchy Band or Towel - Isometric Shoulder Hold with Towel*
*With Ball and Dumbbells - Dumbbell Reverse Flys Seated on Ball, Dumbbell Reverse Flys Lying on Ball
*With Ball - Back Extension with Ball, Slow Swimming on Ball, Wheelbarrow Walk w/ Ball
All About Arms
*Free Standing, with Chair or Wall, or lying down on Floor - Wall Pushups, Triceps Dips w/ Bent Knees, Reverse Plank, Lying Triceps Lifts, Close-Arm Pushups
*With Band - Reverse Grip Triceps Pressdown, Biceps Curls w/ Band
*With Dumbbells - Wall Sit w/ Dumbbell Biceps Curls, Alternating Dumbbell Biceps Curls, Dumbbell Triceps Kick Backs, Seated Dumbbell Concentration Curls, Dumbbell Wrist Curls, Seated Dumbbell Triceps Extensions, Dumbbell Chest Press (this works well lying diagonally on the bed so my arms fall off the sides), Lying Dumbbell Triceps Extensions, Dumbbell Pullovers
*With Stretchy Band or Towel - Isometric Biceps Hold w/ Towel
*With StairStep - Decline Pushups
*With Ball and Dumbbells - Dumbbell Reverse Flys Lying on Ball, Lying Row & Rotation on Ball, Dumbbell Shoulder Press on Ball, Dumbbell Chest Press on Ball, Dumbbell Chest Flys on Ball
*With Ball - Pushups on Ball
All About Legs
*Free Standing or lying down, with Chair or Door - Standing Glute Squeeze, Full Range Standing Squats, Calf Rocking w/ Chair, Squats, Walking Lunges, Runner's Lunges, Lateral Lunges, Airplane Pose, Lying Single-Leg Raises, Single Leg Bridge-Ups, Genie Sit, Lying Double Leg Raises
*With Band - Hip Abductor/Toes Out (also w/Chair), Lying Abduction w/ Band
*With Dumbbells - Wide Leg Squats w/ Dumbbells, Dumbbell Squats, Calf Rocking w/ Dumbbells, Dumbbell Squat w/ Calf Raise and Overhead Press, Lunge Twist w/ Medicine Ball (I do this w/ a wt instead)
*With Stairstep - Calf Raises on Step (w/ Chair as well), Joey Atlas Double StairStep (hafta do this on the stairs using two steps)
*With Ball - Single Leg Calf Raises at Wall, Bridges on Ball, Hamstring Flexion with Ball, Glute Kickback on Ball, Reverse Crunch w/ Ball
*Free Standing or Lying, with Chair or Wall - Wide Leg Wall Sit w/ Calf Raises, Seated Knee Lifts w/ Chair, Modified Side Plank, Plank, Reverse Plank
*With Stretchy Band or Towel - Standing Side Bend w/ Towel, Isometrics Biceps Hold w/ Towel, Isometric Shoulder Hold w/ Towel
*With Dumbbells - Dumbbell Shrugs, Dumbbell Upright Rows, Dumbbell Squats, Dumbbell Side Bends, Seated Dumbbell Triceps Extensions, Seated Dumbbell Rows
All About Abs
*Free Standing or Lying, with Chair - Pelvic Tilt, Abdominal Breathing, Seated Knee Lifts w/ Chair, Modified Plank, Bicycle Crunches, Elbow to Knee Crunch, Crunches, Joey Atlas Crunches
*With Stretchy Band or Towel - Lying Crunches w/ Stretchy Band, Alternating Lateral Reaches w/ Stretchy Band, Standing Side Bend w/ Towel
*With Band - Seated Abdominal Crunch, Seated Oblique Crunch, Seated Row, Wide Grip Pulldown, Short Range Bicep Curl, Lying 45-Degree Abduction w/ Band
*With Dumbbells - Dumbbell Side Bends, Modified Pendulum w/ Medicine Ball (I do this w/ a small weight instead of ball), Dumbbell Crunches, Balancing Seated Twist w/ Medicine Ball (I do this w/ a wt)
*With Ball - Side Plank on Ball, Reverse Crunch w/ Ball, Clamshell Crunch w/ Ball, Crunches w/ Ball, Pendulum w/ BallJackknife w/ Ball
Stretches (I do at least 6 of these depending on what part of the body I've exercised)
*Supine Low Back Stretch, Lying Outer Hip Stretch, Supine Hamstring Stretch, Upward Dog, Kneeling Superman Reach, Side Lying Quadricep Stretch, Standing Gastric Stretch, T Stretch, Palm Up Stretch,
standing Torso Reach, Lunge Stretch, Kneeling Hamstring Stretch, Piriformis Stretch, Calf Stretch, Kneeling Calf Stretch, Joey Atlas Right Left Waist Lean Stretch, Triangle Pose, Joey Atlas Lying Leg to Arm Stretch, Neck Stretch, Standing Chest Stretch, Standing Shoulder Stretch, Standing Triceps Stretch, Torso Stretch, Wide-Leg Modified Forward Bend, Wide-Leg Advanced Forward Bend, Standing Quad Stretch, Standing Advanced Forward Bend, Seated Forward Bend, Seated Butterfly Stretch, Calf Stretch
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