Sunday, November 07, 2010
Cardio This week walking 661 min - 36.06 mi/58.07 km
Strength Exercises 300 min/3x
All Food Tracked.
This was an amazing week! I am acting as hubby´s Personal Trainer as he prepares for a 40K walk in December. I do not plan to walk the 40K in one day. However, we are building up to build endurance. I have been surprised to see this dream of mine coming to fruition. I have wanted to long-distance walk ever since I joined SparkPeople in March 2006. I earned a Camelbak (reserve water backpack www.camelbak.com/ ) a year and a half ago and am finally using it nearly everyday! Only thing I don´t like about it is that I need someone to get things out of it for me or remove it to get things myself. That doesn´t work well when walking! Gratefully, hubby doesn´t mind much.
We still have hand swelling even trying all the advice we´ve found. The best thing that makes a diff is the gatorade and making sure we don´t overheat. After finding a recipe for it, we are making our own much cheaper than the original and, in fact, better! Here´s the recipe:
1 cup sugar
1 tsp salt substitute (contains salt and potassium)
2 pkg koolaid-type drink mix (unsweetened)
Mix dry in a jar. Add 2 Tb to 500 grams (about 16 oz) water for 1 bottle.
We carry one for short walks and 2 for longer walks. I fill my camelbak backpack drinking water, a couple of bars, tangerines or apples, sunscreen, chapstick, etc. We vary our walks in length and direction to keep from getting bored. So far it´s been great! Both of us feel great as we walk. Have found it is challenging to start up again if we hafto stop for some reason! An afternoon nap is essential but I don´t always take one. Sleeping amazingly at night though!
Feeling stronger and taller! Hubby has taken two mountain walks this weekend, too, and enjoyed it! Too bad he didn´t take his camera. He said he saw hundreds of butterflies! Wow! Sorry I missed THAT!
This is MY Life, after all!
What the caterpillar calls the end of the world, the Master calls the butterfly.
~ Richard Bach
Yesterday a butterfly
Came floating gently through the sky.
He soared up through the atmosphere
Then drifted close enough to hear.
I said, "I'd love to fly with you
And sail around the way you do.
It looks like it would be such fun
To fly up toward the summer sun.
But I have not your graceful charm.
I haven't wings, just these two arms.
I've been designed to walk around.
My human feet must touch the ground.
Then magically he spoke to me
and told me what his wish would be.
He said, "What I'd love most to do
Is walk upon God's Earth with you,
To squish it's mud between my toes
Or touch my finger to my nose.
I'd love just once to walk around
With human feet to touch the ground,
But I have not two legs that swing,
I haven't arms, just these two wings."
And so we went our separate ways
In wonder and surprise.
For we'd both seen God's precious gifts
Through someone else's eyes.
Saturday, October 30, 2010
Thought I´d make a list for you.
1. We have some really big toads here. I counted about 18 that were roadkill, flattened and drying out! Not sure why they were out on the pavement - maybe to get warm during the night hours.
2. It was dark when we started out and we did not see the sun rise because it was nicely overcast. Only got a little sun after about 3 hours of walking. I was disappointed to see that I am getting a farmer´s tan - tshirt sleeve mark. Certainly did not expect that from walking so early in the day, but hey we do live just a few degrees south of the equator!
3. Lots of traffic zooming by - a bit frightening at times; a few big trucks came awfully close to us.
4. Motorcycles and bicycles weaving in and out of traffic.
5. Traffic held up, two ambulances, and policemen. As we walked by, a person was lifted on a stretcher near a mangled motorcycle sitting in a pool of blood.
6. Kept seeing police men patrolling in police cars - could have been the same car, not certain. The first group we saw was unloading what looked to us to be frozen meat from the back of their car into a restaurant! Hmm - guess policemen are quite versatile!
7. A teenage couple, oblivious to the traffic zooming around them, was standing underneath a billboard in the intersection making out!
8. Head to head with an oncoming donkey cart! This happens almost every walk - cray-zee!
9. Lots of walkers, runners, and a few cyclists.
10. One of the fascinating roadside sculptures.
11. The open market.
12. And finally, home and a tall glass of icey water!
And one more thing. I told hubby this morning that I have been his acting Personal Trainer and that I would be expecting pay after he does his BIG walk in December - he´s been getting a bargain! He agreed or was he just nodding because we were beat and had to walk the WHOLE way without finding a single bathroom?! I´ve already decided what I´m going to get!
This is My Life, after all!
Sunday, October 24, 2010
Well, I´ve been walking long distance again and am pleased with myself for the accomplishment! The last walk was nearly 20k/10mi! Hubby and I started a bit later than I´d hoped, I remembered to double my water and take a snack, I even used sunscreen and reapplied once but missed a couple spots so have some cute triangular shaped burns! They´re not too bad - didn´t blister, but may peel. Will hafto get up earlier next time, which means to bed early. Almost didn´t go this time because I had a difficult time falling asleep the night before. Woke early enough so went!
During the walk, my hands swelled so tried to move them more, feet complained during the last hour and kept right on walking (we walked 3 hours straight) ! Not too sore today, just must give a little umph and soft groan to get up from sitting!!! And I am tired - very tired. Hope to get a nap this afternoon, but maybe not.
Continue to track all nutrition and fitness. Trying to vary calories from day to day to compensate for the extra cardio. Also trying to dip to low side a couple times during the week. Finally made the decision to only weigh once a month because I am so sick of no change on the scale!
Haven´t measured in awhile either for the same reason. This plateau is disgusting! On the way to last night´s social, I told hubby that if anyone told me I was "forte", I would bop them on the head (not really, but want to). (The literal Portuguese translation is strong, but everyone knows it means "plump" and is a common compliment here meant to let you know that you look "healthy"!) Last night, noone mentioned it, but I hear it way more than is comfortable. Wish my clothes would at least let me know that all my consistent exercise is paying off in a slimmer bod.
Well, I figure that strength is SOMETHING and I am glad for that much!
So I will keep on doing what I know I must. This is My Life, after all!
“A kitten is so flexible that she is almost double; the hind parts are equivalent to another kitten with which the forepart plays. She does not discover that her tail belongs to her until you tread on it.” - Henry David Thoreau quotes
Wynonna Shows Off 60-Pound Weight Loss On 'Oprah'
The main thing that Wynonna has taken away from her numerous trials is a sense of gratitude for her life. "I used to wake up and say, 'Oh, God, it's morning,'" she related. "Now I say, 'Good morning, God.'"
Jonny Diaz 'A More Beautiful You'
More Beautiful You by Jonny Diaz LYRICS ONSCREEN
Saturday, October 09, 2010
I quit caffeine and chocolate awhile back and I want you to know that it has made a diff for me. How? I am sleeping longer and deeper. It´s amazing. Like I said back when, this may not be a forever change but I am loving the change in me! In the past 5 years as a SparkPerson I have made a lot of changes, gradual changes, that have benefited my health and overall well-being. I admit that it hasn´t been easy and some of the changes were very hard to maintain. Each one has been worth it and I am so glad that I made the decision to stick it out.
I´ve been working on another big change. Trying to incorporate exercise into my day rather than just setting aside specific times for it. I cannot figure out why I am not losing weight and have thought maybe it´s because I sit too much for too long throughout the day. I don´t plan to change my work, but I do have the liberty to put in the time in broken up segments.
So for the past two weeks, I have been planning cardio and strength exercises in advance. Then on the day, I break them up into 4 or 5 strength exercises every hour or so. Then I do the cardio in segments of 10-20 minutes several times. What I´m hoping will happen is that my body will understand that I am more active and let go of some weight/fat. So far nothing seems to have changed in that regard, but I have noticed that my strength is increasing - a very good thing!
I have begun planning the work of completing that project I started at the beginning of the year. I don´t see the possibility of finishing it completely this year - very time consuming. I do think that I can get a lot of it done though. Now that I have figured out all the back-up plans and they are in place, I will be making it priority before the month is over. That does mean less time on SparkPeople. I am sorry about that, SparkBuds. I know you understand - life takes priority over extemporaneous most of the time and we get on with it.
This is MY Life, after all.
I read an ebook recently that was thought-provoking. I will not be buying into the system. Just want to share the main points with you.
7 Secrets of Permanent Fat Loss and Fitness by Rob Poulos
1. Create a lifestyle change with systems (support systems)
2. Exercise less, but with more intensity
3. Focus on the right foods, nutrient rich
4. Know the numbers (calories, weight, BMI, etc)
5. Surround yourself with positive people
6. Get a coach or mentor
7. Be a doer, not a talker (or know-it-all)
8. Invest in your health now, don´t pay for it later
Here´s a song I hadn´t heard till recently. For me, it represents my life - I keep challenging myself to keep trying, holding my head up high. Losing will not make me stop! I get over and get through whatever and keep right on going in the direction of my dreams, my hopes, my faith! Gonna keep trying!
Miley Cyrus – The Climb from Ahmir: The Covers Collection, Vol. 1
Miley Cyrus- The Climb (with lyrics on screen)
Friday, September 24, 2010
This blog is in memory of a dear SparkFriend – UGOGIRL51. I think our first contact was through our dorm team on GonnaBFit University. What an encourager Annette was to all of us. She had many challenges in her short earthly life and shared about it in her SPblogs. I want to share some excerpts from her blogs here to remember and to encourage you as you face challenges in your own life. And for me, in mine.
** She was upfront and honest, telling us she would be “talking about my life of dealing with and handling Asthma, COPD, CHF, and Pulmonary Fibrosis. The good, the bad and the ugly. And how it affects my daily life.” She also revealed that she was Bi-Polar, on Paxil and seeing her doctor about it.
** As time passed, Annette revealed that she was struggling in her battle. She shared, “I am scared, sad, angry and a little depressed right now for various reasons. But this I am not. DEFEATED!!!!! AS LONG AS I HAVE BREATH AND STRENGTH.....I SHALL GO ONWARD!!!!!!” “There is no cure for what I have. Pulmonary Fibrosis. There are only things that try to make you comfortable.
“…all my toys are a concentrator that sits on the floor and pumps out so much heat, my big and little O2 tanks, my nebulizer, my sleep apnea that runs my O2 through also, my wheel chair, hospital bed and also a home health aide that comes 85 hours a month. And let's not forget my 18 pills I take every day.” “Pulmonary hypertension classifications…* Class IV. You have symptoms even at rest …I have class IV”
“But am I going to give up? NEVER!!!!!!!!! MY WORK HAS JUST BEGUN AND IS NOT OVER AND MY HUSBAND AND FRIENDS NEED ME!!!!”
AND, always, she would encourage – “NO MATTER WHAT YOU ARE GOING THROUGH TODAY. NO MATTER HOW BIG OR SMALL. DON'T GIVE UP!!!!! DON'T YOU EVER GIVE UP!!!!!
** “I woke up this morning thinking these 2 things. Is silence really golden? And To Dream The Impossible Dream. Well silence is not golden. It is pure [misery] and I want everyone to know that. If you are discouraged, depressed, hurting, angry, sad, whatever. TELL SOMEONE!!! GO TO YOUR DR!!! PRAY!!! And 2nd, I do dare to dream the impossible dream. The one that man bestows upon us. To fight for a pain free body. The work to build my muscle back up so that I can have the strength and energy I need. To eat and eat and eat some more. Yes I dare to dream the impossible dream. I won't quit! I won't give up!!! I will fight for my right no matter how long it takes. Because I dare to dream the impossible dream..... “
** “It's been a while since I last posted and a lot has transpired since then. So I thought it only right I share this little story with you since it has been a while since it happen also.
“I saw something that really touched my heart to tears. As my husband mel and I had taken a drive to a local park we stopped and parked the car where there is a small river that flows under a small over pass. All the edge of the bank of the river there are trees and thick bushes. Some which were going into the water.
“Because of the unusual amount of rainfall during the pass 2 weeks, the small river was swollen much larger. The calm water which usually flowed under the bridge was rushing swiftly where in some parts of the water it was churning from the strong under currents.
“May I add, this is not what caught my attention but merely a scenic and moving back drop of a picture of strength and unity. There in the midst of this scene is a family...a family of swans. Papa, mama and six little babies. they are swimming up stream against the current and the swirling waters. Even the waters being strong, they were no match for the baby swans who were swimming with much ease.
“In my desire to see them up close, I hurried my pace but when I got there, instead of looking like an admirer I must have looked like a threat to their family and safety for they scurried off with Papa first in line then Mama and their babies following behind her.
“Papa immediately took a round about turn to take in everything. Seeing me, he gathered up the family and looked for a place to hide till the danger was past. They headed for a thick brush of bushes where they found shelter. the one thing that really struck me was that after mama had told papa of the intruder, she left everything up to him and did everything that he did. She followed him into the bush without any questions. it was beautiful to watch the order and the confidence of this little family of swans. from papa right on down to the little babies. i watched in wonderment as they gathered into a group as if to have a short family prayer to God for an answer to this problem.
“A little while later, papa went up the side of the bank to see if it was safe. But he spotted me and hid again. Not wanting to scare them again, I hid. While hiding, a man walked over the bridge and kept right on walking right past where they were hiding.. However, something didn't feel right to papa and he led his little family back into their protective covering. A few minutes later, Papa started moving around in the bushes and i thought to myself that he must be trying to find another way out. Sur enough, he picked his way through the other side of the bushes in the water to freedom where he returned for mama and the babies to follow him. which they wasted no time in doing so.
“Once out of danger and into safety again, they got right back into formation which they had been in the beginning. This incident showed me how much God really does care for me and us.
“When danger comes to us, like the deep dark depths of depression, loniness, stress, physical pain, breathlessness that makes you want to die, that I have gone through the last month, i was reminded of this.
“When a family reunion comes up again and you long to go but your dr says if you fly you die. And you...I'm dieing anyway!!! You find another way to get there. You don't pull away from people who love you out of fear. You reach out to them out of love.
“I have been to a party. A very long party. Were there were no guests. it was a pity party all for my self. My entertainment was self doubt, hopelessness, anger, sickness, emotional instability, bitterness and the last was suicidal. But i can honestly say, Thank God, that was the first to go!!!!
“Thanks to a lot of loving, praying friends, who like those swans, would not give up and found a way to get me to safety and freedom again.
“And to think...they didn't even have a clue...They just knew that there was something wrong....
“I hope someone has been helped or blessed today. I love you all!!!
“I care so much for each and everyone of you. I was thinking hard of a way to tell you how I felt or what your friendship means to me. Or better yet...what friends mean to me.”
** Often she shared songs that were helpful to her, hoping they would be to all of us. Here are a few of them:
I Believe in Miracles by Whitney Houston
Dance With My Father Again by Luther Vandross
Mary Did You Know by Mark Lowry
Through It All by Andrae Crouch
** Repeatedly, Annette shared the things and the One that carried her through the pain. “That night I was very sick. High fever and even with my O2, could not breathe. I was depressed. Depressed of being sick. The next morning hardly able to walk I heard someone say: Be still and know that I am God. I looked around to see who was talking and no one was there. Then I heard the voice again saying: Look around you, look beside. Look around you. God is there. God is there. But am I defeated? NO! NO! NO!!! Because GOD is there. So my friends, through all my trials and tribulations. I shall look around me and look beside and know that GOD is there. And I shall be still and know that God is GOD. Thank you Lord!”
In her final blogs, she made clear her beliefs to the point of quoting scripture from her beloved Bible, stressing that “I HAVE BEEN GOING THROUGH A LOT LATELY. BOTH PHYSICALLY, EMOTIONALLY AND FINANCIALLY.” “I am a christian. I do not walk around shouting it to the world but as I am led. I pray for those who ask it of me and whom I am led to pray for. I do not go around quoting scripture all day either. I prefer that people see my faith in christ not only by my words but by my actions. I try to help those in need. In a world full of so much hurt, sorrow, pain and despair, you need something to help balance you out. And mine is laughter love to laugh.
“EVEN THOUGH I HAVE BEEN SICK, STRESSED, DEPRESSED AND THINGS SEEMED TO HAVE TURNED UPSIDE DOWN FOR ME....I STILL HAVE FAITH IN GOD THAT HE KNOWS WHAT HE'S DOING AND THANK GOD HE DOES......I HAVE SO MANY THINGS TO BE THANKFUL FOR.
Romans 8:35-39 "Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, "For your sake we are being killed all the day long; we are regarded as sheep to be slaughtered." No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord."
Ephesians 6:10-13 "... Finally, my brethren, be strong in the Lord, and in the power of his might. Put on the whole Armour of God, that ye may be able to stand against the wiles of the devil. For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high [places]. Wherefore take unto you the whole armor of God, that ye may be able to withstand in the evil day, and having done all, to stand."
** And I close with the story that in her struggles, she shared often – the reason for her profile picture that I share here, as well.
Footprints in the Sand
One night a man had a dream. He dreamed he was walking along the beach with the LORD. Across the sky flashed scenes from his life. For each scene, he noticed two sets of footprints in the sand: one belonged to him and the other to the LORD.
When the last scene of his life flashed before him, he looked back at the footprints in the sand. He noticed that many times along the path of his life there was only one set of footprints. He also noticed that it happened at the very lowest and saddest times in his life.
This really bothered him and he questioned the LORD about it. "LORD, you said that once I decided to follow you, you'd walk with me all the way. But I have noticed that during the most troublesome times in my life, there is only one set of footprints. I don't understand why when I needed you most you would leave me."
The LORD replied, "My precious, precious child, I love you and I would never leave you. During your times of trial and suffering, when you see only one set of footprints, it was then that I carried you".
“I am still pressing onward and forward no matter what may come my way and I encourage you…that whatever you may be facing in your life today, to do the same. Miracles still do happen today and let's all be thankful for all the littlest of blessings that come into our life.
"I AM THANKFUL FOR ALL THE LITTLEST OF THINGS IN MY LIFE AND ALL MY SPARK Get out there and take care of that body while you can....
** Thank you, Annette, for your love, compassion, faith, example of strength in weakness and determination to give life your best effort! Rest in Peace, sweet girlfriend. I imagine you are dancing with your Father - pain free, smiling and beautiful!
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