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New Strength Training Plan!

Wednesday, September 19, 2007

Well, here goes (For those of you in Gryffindor, forgive the double info...)

OK!!! So here's my plan! :D

Day1: Upper Body

Boxer (upper back, shoulders)
Dumbell Pullovers (chest, triceps, lats)
Lying Dumbell Triceps Extensions (triceps)
Modified Pushups (chest, triceps, shoulders)
Dumbell Hammer Curls (biceps)
Alternating Dumbell Bicep Curls (biceps)

Day2: Lower Body

Hip Flexor (hips, thigh, glutes)
Forward Lunches (quads, glutes)
Lateral Lunches (quads, glutes, inner thighs)
Calf Rocking w/ Dumbells (calves)
Single Leg Calf Raises (calves)
Lying Leg Curls (hamstrings)

Day3: Core

Back Extension (Lower Back)
crunches w/ a Twist (abs, obliques)
Dolphin Pose (abs, shoulders, upper back)
Modified Plank (abs)
Midified Side Plank (abs, obliques)

Day4: REST


Some random combination of the above excercises, 2-3 from upper and lower body, 1-2 from core.

Day6+7: REST.

What do you guys think???

Anyway. This will all definitely have to be at home because I am running long enough now that I no longer have time to squeeze in my Strength Training while DH is on the elliptical. SO! I will have to be disciplined and not lazy. :P

I've never done a lot of the above, so I'm sure the first week will require a bit of editing, but I tried to pick items that I think are doable for me.

Going to the gym TONIGHT.


Made a sparkrecipes.com recipe today -- Curried Masoor Dahl? I think? It's a lentil recipe. So good. I had some at lunch today, only the recipe made a TON!!!! 6 total cups. (I poured it into my GIANT Pyrex measuring thingie so I could get an idea how big a serving from the directions was). It's supposed to make 4 servings. That's 1.5 cups a serving!!! And this is not the kind of stuff you eat on it's own.... so I mean, I had 1/2 cup of rice and .75 cups of the stuff (or 3/4 or .5 serving) for lunch. And baby carrots and a PLUOT.

Which is some strange fruit concoction that I'm guessing is a plum and an apricot???? *shrugs* it's good.

This morning my breakfast was soooo good.

Special K Red Berries Waffles spread with PB and slices of banana.!!!!!!!


OK now I'm hungry talking about food, but it's just about time to go to the gym... or rather, to go pick up my DH and go to the gym.

Wish me luck with my 28minutes!

  Member Comments About This Blog Post:

TERRIEBNL 9/20/2007 11:23PM

    awwww... I miss you too!! I need to come to Tuscy town and visit ya some day! :D

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SLCOLMAN 9/20/2007 10:23AM

    Awesome looking plan - good luck with it!! :) Yeah a pluot is a plum crossed with an apricot then that is crossed again with an apricot if I remember correctly - oh and they aren't the same calorie wise as a plum they are more I think I remember them being 80 calories but I know it is in my tracker as I was eating them every day for a while not too long ago! LOL

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AMUNET_RA 9/20/2007 12:42AM

    That looks like a great plan, Dana!

I'm making up a new plan too. I had great success (in the past) with a series of circuits that I used to do: just 3 minutes cardio interspersed with various strength training. I'm trying to get back into it! Seeing your plan gave me a few more ideas, too! Thanks!

I've had pluots. We see them at farmers' markets from time to time...I like them, too! :-)


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TOBICAE 9/19/2007 11:51PM

    I've been doing the same thing with Kashi blueberry waffles. They're pretty tasteless, though, so I'm trying other brands. How are the Special K ones nutrition-wise? I've heard of pluots, but I've never seen a place around here that has them, and I hadn't really looked in Omaha. Your plan sounds good. Maybe we can try to keep each other on track, I've been horrible about my exercise, especially lately. I was down to 263 even today (263.8 on Mon. morning), at the end of the day vs. mornings when I usually weigh in, so at least the food changes have done a ton of good. Hopefully I won't gain it back when I'm not so sick. TTYL

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Hello crazy Sparkers...

Monday, September 17, 2007

Soooooo... I managed to lose weight again. YAY!

Even after eating like a total cow on Saturday. *UGH* It tasted SO GOOD, but I felt SO BAD afterwards. No.. actually... I felt bad even about halfway through what I ate because that's about when I felt full and I kept going.

Next time:

DO NOT leave the other half of the burger on the plate. You cut it in half because it was TOO BIG, TOO MUCH, so put the other half in the fridge. You will be less likely to eat it once it's already cold.

DO NOT eat all of something you didn't even like that much just because it was THERE. Those Wedge Potatoes were mushy and not that great!

As for everything else -- eh. I'd do it again but not often. The other stuff I ate not too much of it and it was delicious. NOT HEALTHY. But for an occasional splurge, not too shabby.

ANYWAY. I'm so excited that I'm still moving forward AND that I met my most recent short term goal of 220 by 9/17. I am now in the 2-teens. :) hehehe. I am less than 30lbs from my goal now. YAY!!!!

I'm going to go fix my icon so it says 70lbs lost now. :)

  Member Comments About This Blog Post:

LAURANICOLE3 9/19/2007 8:48AM

    You're out of the 220's yay!!! =) Hopefully I'll see you in "One-derland" soon!

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LYSSA27 9/18/2007 1:36PM

    The 2-teens!! That's SO AWESOME!! Congrats, chickie. I'm happy for you!! That's a terrific success.

Look at you now...you're almost there!! WOOT WOOT!

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SLCOLMAN 9/18/2007 12:26PM

    WTG on showing another loss!!

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    Way to go! Progress feels so good!

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LOBO1978_2000 9/18/2007 9:54AM

    Way to go. Do not worry about falling off the wagon. We all tend to do it on the weekends since we are not tied down with work and times that we are allowed to eat. Great work so far though. Keep it up and keep on sparking.

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UNIFLAME 9/18/2007 9:32AM

    WooHoo Way to go! 70 lbs is a lot! That other 30 will follow for sure!

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LEONAMASHA 9/18/2007 1:11AM

    Such a positive attitude! Great way to not let the slip overpower you. You're doing great :D Congrats on the weight-loss :)

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JAMIEG. 9/17/2007 10:39PM

    Wow that is so awesome! I know you had a setback but way to jump back on the wagon and keep going. Love the positive attitude!

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It's a HAIR entry. :P

Wednesday, September 12, 2007

two more pictures at the link.

I've been wanting to cut my hair like this for a while -- the super long fringe with the angled bob. I did the bob first, so now I'm psyched I took the next step. :D hehehehe. YAY

Also -- my red haircolor is totally fake and it's growing out so I think this will help camouflage the roots even more since I don't have TOO much of a part now. I mean -- I still do -- I didn't totally bowl cut with these bangs. hahaha :) But they go decently far back.

  Member Comments About This Blog Post:

CASSIE_84 9/17/2007 12:03AM

    SUPER cute! I love it. :)

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THICKY_THICK 9/14/2007 3:49PM

    cute hair! i can't wait until i get bangs again. fall is almost here.

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SMILEYSSTUBBY 9/13/2007 1:48PM

    Your hair looks so cute! You look like one of those runway models. My hair is curly so i would look like a poodle.

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LYSSA27 9/13/2007 12:47PM

    Super gorgeous - 'nuff said :)

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SASSEEFRASS 9/13/2007 12:41PM

    Your new cut looks great!

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    I love the cut and the bangs! You look fabulous!

Thanks for stopping by my blog...it makes me feel a whole lot better to know that I have great friends out here who won't let me fail!

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LAURANICOLE3 9/13/2007 8:38AM

    From the way you write it sounds like you cut your own hair which if you do is friggen amazing! I have the long sort of side bangs and I can't even trim them myself without effing them up. Also, I wouldn't have guessed the red wasn't your natural hair color. It looks really really good on you!

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~MELANIE~ 9/13/2007 8:17AM

    Love. It. You look like you can totally rock that hair!

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TOBICAE 9/12/2007 9:46PM

    Cute! I wish I could pull off bangs, but they just frizz everywhere. *sigh* not quite curly and not quite straight. I am in hair limbo, yay for ponytails.

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TURTLE72701 9/12/2007 9:09PM

    Cute!! I could never pull off that hair do. I tried it once. Let's just say I had an awkward few months. You look fabulous darling!!!!! *said with a Sharon Osbourne accent*

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SLCOLMAN 9/12/2007 8:38PM

    Cute hair cut!

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Still on my way down...

Monday, September 10, 2007

YAYYYYYYYY!!! :) I'm so thrilled.

I lost weight again this week!! After that short scare of a potential plateau, it looks like 227 was NOT where I was destined to get stuck after all.

221 is where I am right now -- to be honest, the scale also said 220.5 this morning, but I didn't want to push it. My current short term goal is 220 by 9/17, so I'm just banking on making that. I hope.

My last run last week went REALLY WELL. 25minutes straight for the first time ever in life, and it felt pretty ok! :D I'm sure I was going very slow, but THIS week each run is 25 minutes so I'll have a chance to really work on being consistent with my pace and maybe improving it a bit.

Then next week is 28 min runs, then 30min runs...

... and I'll have completed the Couch to 5K running program!!!

To be honest -- I was afraid I wouldn't be able to complete it when I started. I never would have imagined myself doing this, so it feels AMAZING to be able to keep up a jogging pace (even a slow one) for 25 minutes.

And now I can say, "I've lost ALLLMOST 70lbs." Can you believe that crap??? hahahahaha.

It will be totally insane from here on out -- 75lbs lost... 80... 85...90!! 95!!!! 100!!!! YEAH.

I will do it. I know it. Even if it doesn't happen by the end of the year, I will reach my goal. But right now I am 1lb ahead of the pace required to meet my year end goal, so I'm feeling pretty good. As soon as I really get this running thing down, I intend to be able to run even longer (I hope) and increase my fitness even more.

This week my aim is to eat more fruits and vegetables as snacks and whatnot and less of the prepackaged snacks. I was posting on a thread where someone was asking if 100cal packs were healthy.

and it's like -- NO. They're better than binging or overdoing it on a full out snickers bar or something like that, but they're not HEALTHY. They're just a lighter alternative of still completely empty nutritionless calories.

Now that having been said -- I still bought treats. But rather than planning a lunch of like... a salad... and 100 cal hersheys and 100cal ritz and some other prepackaged thing... today I had a sandwich, a pear, baby carrots, and then some unhealthy things... but still! hahahaha :D I'm thinking about it anyway. And I want to I guess increase the nutritive value of my meals and try to lower the empty calories a bit. I really want to strive to be healthier until I feel like I'm really really good at it.

I want to increase my strength training again. Now that I'm in the habit of doing it regularly, I need to really increase the number of excercises I'm doing and increase some difficulty... really get a PLAN going with that rather than picking something to do and doing it over and over, a plan of action of how to improve it. Like I do with my cardio, always challenging myself and plans of what I want to do next, etc.

So the idea is that sometime within the next few weeks, at LEAST by the time I've finished the c25k, create a schedule rotating muscle groups so that I'm doing a small amount of ST each day. I think this will help me get more in and hopefully I can help my hubby get some in as well.


Um... I guess that's it for now.


  Member Comments About This Blog Post:

SASSEEFRASS 9/13/2007 12:45PM

    Your progress is so inspiring!

I'd totally encourage the weight training. You'll be amazed at the difference in your body that you'll see in a relatively short time.

I used to have my certification as a weight training instructor. If you need any tips let me know! :)

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THICKNFIT 9/11/2007 9:25PM

    Way to go Dana! I am super proud of you lady. FYI you are one of the people who inspired me to start jogging again. Yesterday was my first day jogging in almost a year and it felt really good. I plan on doing it again tomorrow. Thanks for always sharing your ups and downs. You rock lady!

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LYSSA27 9/11/2007 1:31PM

    UGH I hate you. Just kidding :) No, seriously, I'm super happy for you!! I can't WAIT to leave 220ville and hit the teens - I want to be there so bad I wanna cry (then again I say that about every "ville" I'm in, right? haha)

As for the running...WOOT WOOT! In no time you'll be running an hour straight! Holy crap makes me sleepy just thinking about it, LOL

Good luck, chickie, and keep up the AWESOME job!! I'll be rootin for ya!!

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LAURANICOLE3 9/11/2007 11:11AM

    I'm so insanely jealous of you I wish you were mean so I could not like you! =) But since you're not mean and are actually quite wonderful I'm forced to be happy for you and inspired rather than grumpy because you're able to do what I can't seem to. Keep up the good work and keep posting your results because they keep me motivated! =)

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SLCOLMAN 9/11/2007 10:17AM

    Woo Hoo - WTG with that scale mooooooving!!! :)

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CASSIE_84 9/10/2007 11:57PM

    You are doing SO great! I'm glad the scale is moving so well for you..nothing more frustrating than it just staying there...makes me wanna pull my friggin' hair out!

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Aunt Flo why do you hate me so????

Thursday, September 06, 2007


Yeah. That about sums it up.

Run today was SO HARD. :P NO FAIR! Not after last Friday's fabulous 20 minute jaunt!

The good news is that so far Aunt Flo has failed to make my weight bloat up! Today was actually lower. *KNOCKS ON WOOD*

  Member Comments About This Blog Post:

THICKNFIT 9/7/2007 6:58PM

    Girl, my cycles totally suck. Every since I got my tubes tied after my last child, mine is irregular so sometimes I don't know when I am going to start. Lucky me, I just got off yesterday and can "cuddle" with my hubby this weekend. :)

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THICKY_THICK 9/7/2007 1:09PM

    aunt flo hates me too. however, i'd rather be visited by her than the stork!

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SEXYCOOL* 9/7/2007 9:00AM

    she hate me too...lol!!! miracles and blessings...

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SLCOLMAN 9/6/2007 11:31PM

    OMG Terrie is right - Auntie Flo is visiting here too! She is the suck though!

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BETHLONG 9/6/2007 10:38PM


Thanks for the great comment on my blog. First question, what does DH stand for? I'm assuming it has something to do with your husband, but I figure that since we're buddies now, I should probably know what exactly it is....

now on to your post...

I agree. I am still at that point where I don't see how I could be attractive to someone, how somebody could love me and appreciate my whole self when I know for a fact that I don't (yet). Some days, I look in the mirror and I see how much weight I've already lost but other days, I look in the mirror and all I see is how much still needs to be done. I find that those are the days I have a harder time staying away from the food or telling myself that I don't have time to exercise. I have a lot of drive and determination and I have pushed myself harder in these past three months than I have in a long time but some days, I look in the mirror, and I still see the same person that I was 3 months (and 48 lbs) ago. I think that it is still an uphill battle for me--I haven't dated anyone seriously since high school, which was really the last time I felt comfortable with myself. Since then, I've gone through some bummer stuff that has helped lead me to where I am now. BUT...I am holding my boarding pass now (tee hee) and I am going to decide that I am done letting these events rule my future!!!

On a happier note, before I reinjured my neck, I ran my first complete 12 minute mile, so I'm glad to see that my buddy runs too! I've been looking to get some advice on how to train to run a 5K!!

Hope you're having a good night!


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TERRIEBNL 9/6/2007 10:34PM

    haha... it's funny, women who stick together DO get on the same schedule ;-)

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