NATHELESS's SparkPeople Blog NATHELESS's Blog on SparkPeople, home of free diet plans and a healthy living community Slow bounce back from the flu After a couple of weeks of feeling ill/weak, finally feeling better this week. Dithered a bit getting back to my kettlebells but did a few sets before work today, just to get myself back on track. <BR> <BR> Onward! Thu, 8 Feb 2018 09:39:25 EST Illness week Not doing much of anything the last few days as I've been ill. <BR> <BR> Feeling a little better today, if not quite up to weight training yet. <BR> <BR> My goal today is to do a little bit of walking - I've been in bed for the last two days and am very tired of doing nothing! Thu, 25 Jan 2018 07:58:34 EST Danger week going OK Did my kettlebell session this morning, but had to talk myself into it. <BR> <BR> Need to keep an eye on myself this week (and next) and be extra careful not let my inner sloth be more persuasive than my inner cheerleader! Wed, 17 Jan 2018 08:54:30 EST Almost time to go to the gym, don't want to be late! My gym is in my office upstairs so the commute there is pretty easy. <BR> <BR> I'm experimenting with changing the way I view my strength-training schedule. Rather than thinking "I want to work out" or the even wish-washier "I'm going to try to work out", I'm thinking of it as an appointment. <BR> <BR> In the same way it can be helpful to have a workout buddy that you don't want to stand up, I'm finding that telling myself that my 8am kettlebell sessions are a thing I've agreed to do and a... Thu, 11 Jan 2018 07:56:35 EST Food for thought I've been thinking about what changes to make to my eating habits in 2018. <BR> <BR> I think I've found a winner: <link><BR>rchive/2018/01/just-eat-more-fiber/550<BR>082/ </link> <BR> <BR> This dovetails nicely with my feeling that what I need most of all is to get back to eating food I make from scratch most of the time, and having convenience and restaurant foods a lot less frequently. <BR> <BR> The times that I have been my most fit were during p... Wed, 10 Jan 2018 16:38:18 EST Building momentum and not letting go It's been a few days of conscious healthier choices and I'm feeling good. <BR> <BR> But I know danger lies just ahead. <BR> <BR> The first couple of weeks, it all feels great and it's easy to be motivated. <BR> <BR> Weeks 3 and 4 are harder to be motivated for - instead of new and exciting changes deserving of congratulations it starts to feel annoying to think about what one is eating, or to stop reading the news and go work out. I've lost it during those weeks, many a time. <BR> <BR> ... Tue, 9 Jan 2018 10:05:14 EST Monday and a bit sleep deprived Insomnia last night, yuckeroo. <BR> <BR> Have been enjoying the morale-boost of watching holiday pounds slip back off - think I am about at the end of that, though, so time to boost my morale in other ways. <BR> <BR> Mostly, I like focusing on what I've accomplished that isn't scale-oriented. <BR> <BR> Had taken my measurements on January 3rd, and have seen some shrinkage there over the last few days to correspond with the drop on the scale. Bye bye bloaty! <BR> <BR> My current exercise g... Mon, 8 Jan 2018 10:38:28 EST Every day is a new opportunity Looking at my blog entries for the last few years and trying not to feel shame about not having met my goals. Shame is not helpful in this realm. <BR> <BR> I can't quite turn it into pride at continuing to come back and try again, but that's because I am a dirty perfectionist at heart - which is also not helpful. <BR> <BR> I think I may find it helpful to stop thinking about long-term goals and focus on closer milestones. Less speculating about the uncertain future and more asking myself qu... Sun, 7 Jan 2018 09:16:50 EST 2017 Time to get back into exercising as close to daily as possible. <BR> <BR> That's my main goal for this year, and beyond. <BR> <BR> Last year was about healing and this year will be about regaining my strength and fitness. <BR> <BR> Or perhaps I should say something other than "regaining", as I also have to recognize that I'll be 46 fairly soon, and have some chronic issues that weren't a factor ten years ago, too... <BR> <BR> But having a permanent weakness does not mean I can no longer b... Tue, 17 Jan 2017 05:58:09 EST Once more, with feeling Broke my wrist in April, badly. Surgery, recovery, unaccustomed fragility... <BR> <BR> Feeling better now, though my wrist is still tricky. But it's past time to get back to being active. My body misses moving regularly and has been loudly telling me as much. <BR> <BR> Did yogalates (Louise Solomon) yesterday. A couple of the poses were difficult on my wrist, but doable. So, my first goal is to do this workout 3x a week for the next month. <BR> <BR> My other goal this week is to get my hom... Tue, 11 Oct 2016 08:27:36 EST What's my goal again? I started lifting weights again in December and in that I have been successful - every week, I have been showing up. <BR> <BR> The last few weeks have felt a bit challenging. <BR> Ideally, I'd lift weights 2-3 times a week and not just once. <BR> Ideally, I'd get enough sleep and not have afternoons where I want to eat everything. <BR> Ideally, I'd always get 10k steps, because that isn't even that much walking. <BR> <BR> I'm glad it's March, February always seems a far from ideal month.... Sat, 5 Mar 2016 10:40:20 EST Reminded of the importance of rest Last week, I was sick for most of the week. I did not get my 10k steps most of the week (or anywhere near them) and I did not lift weights again until Saturday, when the worst of it had passed. So I had six days off. <BR> <BR> It was impressive that even though I wasn't completely well, I could feel immediately that the enforced rest had been good for me. I was noticeably stronger. <BR> <BR> My illness came at week 9 since I got back to lifting weights, which was pretty good timing. I'd bee... Tue, 2 Feb 2016 11:42:43 EST weekly wrap-up Last week was another good fitness week: <BR> <BR> 78651 steps <BR> 5 days at 10k+ (2 days over 15k!) <BR> Best day: 16531 steps <BR> Least-active day: 7039 steps <BR> Kettlebells on 3 days plus Intervals on bike 1 of those days <BR> <BR> Not quite as many steps as the week before, but more weights and my least-active day this past week was more active than the least-active day the week before. <BR> <BR> I do like to focus on what I can do, rather than trying to meet weight loss goals. ... Mon, 18 Jan 2016 13:57:21 EST seeing results Since December 1st, when I started weight training again and generally being more mindful, active and moderate, I've been plugging away dutifully... managed not to be too excessive over the holidays and kept at it, and I am starting to really see results now. <BR> <BR> Lost some inches here and there and my clothes are fitting better - tried on a dress today that I ordered a while back, it didn't fit when I got it but does fit now. Seeing some definition in my shoulders that wasn't there bef... Sat, 16 Jan 2016 18:17:46 EST Another week begins Last week was pretty good, fitness-wise: <BR> <BR> 84064 steps <BR> 5 days at 10k+ <BR> Best day: 18193 steps <BR> Least-active day: 6109 steps <BR> Kettlebells on 2 days plus Intervals on bike 1 of those days <BR> <BR> The 18k day was a bit painful, afterwards.Veins on fire. <BR> <BR> Proud of myself for keeping up, esp. since Friday, when my mom had a medical emergency. (She is doing much better than Friday, happily.) I am sticking around a bit and helping out. Brought my kettlebells and... Mon, 11 Jan 2016 07:03:12 EST pre-work workout Morning workouts have always worked well for me. Now more than ever perhaps. <BR> <BR> I wear compression stockings daily, which aren't 100% compatible with vigorous activity. <BR> I am supposed to wear them from the time I get up to when I go to sleep. Since I use an adhesive to anchor the stockings, it will be better to exercise before putting them on for the day if possible. <BR> <BR> This morning I had 20 minutes of intervals on my bike (indoors) and then a good kettlebell workout. <BR... Wed, 6 Jan 2016 08:50:03 EST Feeling well A few weeks of treating myself better have made a bit of a noticable change - i feel healthier/stronger. It's nice. <BR> <BR> My brother got a fitbit for xmas and we're doing a challenge this week. It's definitely spurring me on to walk more to keep in the running and not fall embarrassingly far behind. <BR> <BR> Got some good walking in, this long weekend. I do like the fitbit and how much information one can get with little effort. <BR> Mon, 4 Jan 2016 15:07:47 EST planning the ways in which I can make 2016 a wonderful year Off to a good start yesterday with a New Year's day kettlebell workout. That's something I am going to keep doing consistently this year. <BR> <BR> Regular and frequent activity. Non-negotiable. My health demands it. <BR> <BR> Creative projects. New places. True friends. <BR> <BR> Good food. Plenty of water to keep my blood flowing and flowing. <BR> <BR> Learning and stretching and growing. <BR> <BR> Sounds pretty good. Sat, 2 Jan 2016 09:21:17 EST Swing time! Despite a bit of lingering soreness from my first session on Wednesday, I followed through with another kettlebell workout this evening. My return to weight lifting feels official now. <BR> <BR> 2 arm swings 16kg x 12 <BR> clean and press 8kg x 12 <BR> leg lifts 20 per side <BR> <BR> 2 arm swings 16kg x 12 <BR> calf raises 12kg x 15 <BR> bent-over rows 8kg x 12 per side <BR> <BR> 2 arm swings 16kg x 12 <BR> weighted crunch 8kg x 12 <BR> weighted twist 8kg x 12 <BR> <BR> 2 arm swi... Sun, 6 Dec 2015 18:25:21 EST Off to a good start, and planning for the week ahead. I've only been back on SP since Tuesday but it feels like a very good start. <BR> <BR> I started weight lifting again, which is the closest thing to a magic trick I've ever found in the health n' fitness world. <BR> <BR> I've been eating reasonably well - I'm not really focusing on my intake this week beyond not snacking my head off, but that's pretty important, and I've been doing great at redirecting myself when I've been tempted to mindlessly reach for a snack out of boredom/restlessness... Fri, 4 Dec 2015 10:20:11 EST positive feedback A benefit of weighing in while at maximum post-holiday-weekend bloat levels is that in just a couple of days my weight has tumbled down several pounds. And even though I know it's not exactly "real" weight loss, it still helps a lot to get that instant feedback. <BR> <BR> And it's not completely fake - I could have spent the last few days continuing to eat too much and have put on another pound or two instead of going the other way. <BR> <BR> I'm going to have to take my body measurements t... Thu, 3 Dec 2015 09:17:41 EST Interrupting a bad habit with a check-in My resolve to get back on track with pursuing better fitness has already paid off in a couple very small ways - managed to talk myself out of stopping for take-out yesterday and also talked myself out of a random mid-morning snack I had no real need of, a few minutes ago. <BR> <BR> I think it will be wise to make a habit of stopping myself before reaching for foods and checking in to see if I'm really hungry. A lot of the time, I'm not. <BR> <BR> Boredom snacks can be replaced by just about... Wed, 2 Dec 2015 11:03:08 EST It's time! Time to make my health a priority, for real. <BR> Time to lose some weight. <BR> Time to lift some weights. <BR> Time to increase the percentage of vegetables in the fuel supply. <BR> <BR> I've been cutting myself a lot of slack since the summer of 2014, getting used to new health conditions. It's time to end the hopeless and ineffective rebellion against constraint and take better care of myself. Time to put my considerable energies and talents to positive uses. <BR> <BR> Onward! Tue, 1 Dec 2015 08:27:07 EST Happy Monday Had a great last week or so in the activity department. Yard work (lots), a bike ride, trampolining, and walking. Since last weekend, only one day under 10k steps. <BR> <BR> Feeling ready for more for today and the week ahead! <BR> <BR> Need my optimism today, as it looks like it'll be a rainy one. But, as I have discovered this winter, I can walk a lot of steps indoors. And it's about time I did some less-functional strength training w/the kettlbells, instead of lifting rocks and bricks. Mon, 27 Apr 2015 07:42:02 EST Faced with adversity, I bought new clothes I spend so much time tugging at my compression stockings that I decided a change in wardrobe was warranted. It was either that or wear sweatpants all the time. <BR> <BR> I went colorful, very much so. Another departure. Two of my new dresses could even be called pink. Whoa! <BR> <BR> <img src=""> Tue, 21 Apr 2015 19:15:39 EST My commitment Gotta take the time, and make it a regular feature, to reach my goals. <BR> <BR> Kettlebells, I will let you work your magic on me. <BR> <BR> <BR> <img src=""> Fri, 3 Apr 2015 12:01:45 EST 2015, so far a much better year Last year was quite tough. Health challenges and the loss of a dear friend made the latter half of the year very hard. <BR> <BR> This year, I am highly motivated to take better care of myself than I had been managing for the last couple years. And I gotta say, I have been kicking ass and taking names since January 1. <BR> <BR> Onward! Wed, 4 Feb 2015 20:31:29 EST Back to basics Had some health challenges this summer, but feeling better lately and ready to get back to work on taking good care of my one and only body. <BR> <BR> Picked up my kettlebells this morning for the first time in months - Onward! Thu, 11 Sep 2014 10:06:02 EST 5 for 5 Was active every weekday this week. <BR> <BR> Got a 70 minute walk this morning before work. Made it back just as it got a little wetter... <BR> <BR> The weekend is entirely up to me, and the weather is looking warm, so I'm going to continue my active streak outdoors. <BR> <BR> That sedentary life I was living was just no good. Fri, 9 May 2014 11:18:50 EST Another good start Swung my kettlebells for the first time since March, I think. <BR> <BR> Hurrah! Onward! Thu, 8 May 2014 11:51:00 EST And another day Walked 70 minutes this morning before work. <BR> <BR> Liking the morning exercise, for sure. <BR> <BR> Glorious weather is helping. <BR> <BR> <em>67</em> Wed, 7 May 2014 11:53:15 EST Daily activity got out for a walk with a friend last night for an hour <BR> <BR> and this morning before work for half an hour <BR> <BR> good good good Tue, 6 May 2014 13:44:50 EST Two months later - summer roll season I've been good with art, and bad with my health n' fitness, the last few weeks. <BR> <BR> <img src=""> <BR> <BR> Time to get my butt moving, on the regular. <BR> <BR> Have had a great food weekend... <BR> <BR> Starting with fresh rolls on Friday <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> And ending with a veg... Sun, 4 May 2014 22:14:14 EST No such thing as spare time Trying to make sure I do good creative work and also still get my exercise daily. <BR> <BR> Sometimes it seems like I don't have enough time for both - but I need to just take that time. The trick is to prioritize the correct things, those that really matter. Too often, I fritter away time reading stupid stuff on the internet, when I could be making better use of that time. <BR> <BR> Happy this morning because I got in a full hour of stone carving (in 20 minute intervals) AND 20 minutes on ... Tue, 4 Mar 2014 11:05:25 EST new week, newish month March has been an active month so far - <BR> <BR> I went cross-country skiing for the first time in decades on Saturday, and ignored my sore bits the next day to get my first kettlebell session of the month. <BR> <BR> I added a set of sets to my workout for March, to increase the intensity. <BR> <BR> Onward! Mon, 3 Mar 2014 12:46:34 EST all better My illness left me slothful, but I've decided to give myself a kick in the pants to get back to being more active. <BR> <BR> I have been active with some craft work. That's what's been occupying my morning exercise time. Gotta do both, that's all. <BR> <BR> <em>41</em> <BR> <BR> Onward! Wed, 26 Feb 2014 17:21:06 EST And a bit better again Much less congested and sore today, and went for a walk (by way of accomplishing an errand) in the suddenly warm air. <BR> <BR> So, hurrah for all that! <BR> <BR> Need to get back to kettlebells. May try to pep-talk myself into them this evening, but if not, then tomorrow morning. <BR> <BR> Spring is coming. <BR> <BR> <em>126</em> Thu, 20 Feb 2014 17:42:40 EST Bit better Ready to return to some activity. There's fresh snow i should take a swipe at, so i can get a little fresh air with my functional fitness. <BR> <BR> <em>211</em> Wed, 19 Feb 2014 08:34:39 EST Bump in the road Started feeling ill on Friday and now have a cold that made the weekend not-so-marvelous. <BR> <BR> Still sick this morning, but in a good mood. I had a happy weekend, even though many of my original plans got cancelled. <BR> <BR> Did some snow shoveling over the weekend, but no other exercise. <BR> <BR> It was my birthday, so I had some treats. I made a cake that naturally portions into small, elegant slices... Though that was not why I chose the recipe. <BR> <BR> <img src="http://phot... Mon, 17 Feb 2014 07:11:43 EST and more progress So, Friday is my official weigh-in day and I'm happy to report a sudden drop on the scale gives me a loss for this week of 2.4 pounds. <BR> <BR> It's been a good week overall - keeping up with (or exceeded) my goals for exercise and food journaling. <BR> <BR> I feel as though I am really on a roll now. <BR> <BR> Onward! Fri, 14 Feb 2014 10:11:20 EST progress Was rather excited this morning. I'm at that stage of getting in shape where I've begun to start seeing some changes. <BR> <BR> Weight lifting tends to delay the gratifying results a bit, because it always seems like I go through a few weeks where not much seems to be happening, and if anything I may put on a pound or two. Which can be discouraging. <BR> <BR> Then, like today, I have a moment where I realize that the scale may be stubbornly reflecting my restaurant meals from the weekend, b... Tue, 11 Feb 2014 11:13:35 EST 5 weekdays, 5 workouts 5 for 5 again this week - Go, go, go! <BR> <BR> I am on a 12-day streak of daily exercise. <BR> <BR> It really does feel good to have done something every day. These are not lengthy sessions for the most part, 20 or 25 minutes of indoor cycling or weights are the most common activities. <BR> <BR> (Eydie, my friend, you've been my shining example in this area! Thanks for making it look so good to be committed to exercise!) <BR> <BR> This weekend has a lot of social events, which generally... Fri, 7 Feb 2014 09:18:28 EST Motivation Discovered a column called Bullish Life <BR> <BR> Bullish Life: Weight Lifting For Ladies And Unicorns <BR> <BR> <link><BR>ullish-life-weight-lifting-for-ladies-<BR>and-unicorns-254/#ixzz2sdbHFuZ4 </link> <BR> <BR> Gentlewomen don't crash diet <BR> <link><BR>tlewomen-dont-crash-diet-take-care-of-<BR>yourself-while-taking-over-the-world-149/ </link> <BR> <BR> Found her advice refreshing in tone and spirit, though ... Fri, 7 Feb 2014 07:21:34 EST Put me first this morning, and now it's time to work Coffee, crafting and kettlebells made for a nice me-centric morning. <BR> <BR> Now it's time to attack the many items on my professional to-do list. Wed, 5 Feb 2014 08:46:30 EST Snowy morning Shoveled out this morning, which wasn't super-taxing, as the snow was lightish. <BR> <BR> Calling it 30 minutes of activity (I habitually low-ball activity estimates to counteract our natural tendency to think we're doing more than we are.) <BR> <BR> Additionally, walked to the drug store, which took me about 18 minutes each way. Calling that 30, also. <BR> <BR> <em>8</em> <BR> <BR> And now, back to work work work. <BR> <BR> ETA: dug up and revised my fitness spreadsheet, which has ... Tue, 4 Feb 2014 10:09:11 EST Good weekend, and starting the week out right Got on my bike this morning for 20+ minutes of indoor spinning. <BR> <BR> Last week was excellent - exercised every single day, with two sessions of kettlebells. Fitness is my friend. <BR> <BR> As are leftovers. <BR> <BR> <em>211</em> Mon, 3 Feb 2014 09:41:02 EST Deliciousness - w/ pics :) Stir-fry this evening. It came out really well. Made a garlic ginger sauce and marinated soy tempeh in it before roasting that... Cooked up some carrots, bok choy, peppers and mushrooms and added the tempeh and sauce at the end, then put it over brown rice, topped with scallions and sesame seeds. Yum. <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src="http://photos... Sat, 1 Feb 2014 23:39:13 EST 5 week days 5 days of exercise before work. <BR> <BR> So worth the effort. <BR> <BR> Onward! Fri, 31 Jan 2014 08:44:34 EST Mornings Today is three for three days I have exercised before work. <BR> <BR> Way to go, me! Wed, 29 Jan 2014 10:30:44 EST Last week of January January has been an OK month. Haven't met all my goals completely and consistently, but overall have had a healthier and more active month. <BR> <BR> Started out this week well, with a trip to the Merrell store to get new hiking shoes on Sunday and a 30 minute walk before work today. <BR> <BR> This week, I'm aiming to exceed my exercise goals... and go right to my intended level for February. Exercise 5x per week with 2x kettlebells. <BR> <BR> Onward! <BR> <BR> Mon, 27 Jan 2014 10:10:45 EST