Benefits of exercise
This is what I want to talk about tomorrow... I am too tired to do it now... but I will talk about it.... tomorrow... or later
28 January 2009
24 January 2009
YEAH!
The month is almost over. Next saturday is the last day... Got 3 miles in today... and it didn't start to get hard until the end of mile 3 (about 6 min until the end) so I think that's good...
Loads of homework to do :(
Loads of homework to do :(
23 January 2009
Goals
I probably won't make mine for jan... 8 days left (not counting today) and I have 40 miles left to go... BUT I have only missed 6 days... 3 for me being sick... one for a sick boy... and 2 just because I didn't want to work out...
I figure as far as establishing a habit goes I did a pretty good job!
Hopefully when I go to the doc next friday they can figure out what to do with me so that I don't get this monthly "vacation" from exercise... I am really excited about this... I am having fun and I can see results!!!
I figure as far as establishing a habit goes I did a pretty good job!
Hopefully when I go to the doc next friday they can figure out what to do with me so that I don't get this monthly "vacation" from exercise... I am really excited about this... I am having fun and I can see results!!!
22 January 2009
Sigh
4 days off. Three because I was sick (well it was my monthly, but I was sick from it) and then a fourth because wednesday Chris had to go to the ER first thing in the morning EARLY and by the time we left I was too whooped to work out...
BUT, today I did. I did one mile. I can't believe how worn out I am just from a couple days of being down. I did a mile though. I am almost to the end of the month and I only missed a few days...
sigh... because of comfort eating... and water retention... I am back to 310... but it is all good because I will go back down... I just have to remember comfort eating in MODERATION!!!
BUT, today I did. I did one mile. I can't believe how worn out I am just from a couple days of being down. I did a mile though. I am almost to the end of the month and I only missed a few days...
sigh... because of comfort eating... and water retention... I am back to 310... but it is all good because I will go back down... I just have to remember comfort eating in MODERATION!!!
19 January 2009
18 January 2009
ugh
No workout today. I slept until almost noon :( I have cramps so bad that vicodan isn't helping. Going to go make some pancakes (aka comfort food) and hope tomorrow is better.
17 January 2009
I don't know if you can see the difference here. You can see the divot in my chin, and my cheeks aren't as full. Of course it is difficult because in picture 2 I am in my Halloween makeup... the first picture was taken this week. Picture 2 was in oct last year, the most recent I have that is THAT close up...
I am getting there! Today was hard because I had cramps so bad that I had to take vicodan and stop my workout after 1.5 miles... Sometimes I just DON'T like being a girl :(
16 January 2009
breakdown
I want to take a mid month breakdown of the progress of my workouts.
3 miles - 9 days
2 miles - 4 days
1 miles - 1 day
no workout - 2 days
I am feeling really good... I can definitely feel a difference in the way my clothes fit... I am back on the scale to 309 but I think that it is because I haven't been watching at ALL what I eat... in fact I have been eating somewhat horribly... Well that's ok because my goal for Jan was only to work on my working out... I think that next week I am going to start getting serious about the food I am eating... I feel like I have gotten pretty good at the habit of working out and the time has come to add another change. My first change will be to record a food diary for two weeks to know where I stand on average with my cals before I try to set any limits....
Have an awesome weekend! Remember today is the day that you can change. Today is the day!
3 miles - 9 days
2 miles - 4 days
1 miles - 1 day
no workout - 2 days
I am feeling really good... I can definitely feel a difference in the way my clothes fit... I am back on the scale to 309 but I think that it is because I haven't been watching at ALL what I eat... in fact I have been eating somewhat horribly... Well that's ok because my goal for Jan was only to work on my working out... I think that next week I am going to start getting serious about the food I am eating... I feel like I have gotten pretty good at the habit of working out and the time has come to add another change. My first change will be to record a food diary for two weeks to know where I stand on average with my cals before I try to set any limits....
Have an awesome weekend! Remember today is the day that you can change. Today is the day!
13 January 2009
I did it!
I was so tired this morning. Didn't manage to work out BEFORE the kids got off to school, but I did after. I was so tired. My workout is 43 min 45 seconds long (according to the time stamp on my dvd player.) At the 23 min point I was so beat I said "that's I'm gonna finish the two miles and be done."
BUT, I had the gospel music playin and I thought, well I'll just finish this song (it ended right after the 2 mile mark). Then I kinda just went, well I'll finish the next song. By that point I was at 27 minutes and I was like, wellllll I think I can make it to the 30 min point. After that I was just like, well heck it's only 13 more minutes, I can do 13 minutes! Then at the 35 min mark I was like I can't quit now only 8 more minutes. The whole thing was just like a mantra 6 more min 6 more min 6 more min 5 more min 5 more min until the end.
BUT, I did it. I managed to make the full 3 miles. I think that I am having some girl issues right now. My cycle hasn't exactly resumed after having been on those drugs for so long. But it used to correlate to the full moon so I think that my body is trying to get back on track because I feel like crap. Anyways. I have only missed ONE day in the month of Janurary. ONE!!!!!! WOOT!!!!
Here's to developing the habit.
BUT, I had the gospel music playin and I thought, well I'll just finish this song (it ended right after the 2 mile mark). Then I kinda just went, well I'll finish the next song. By that point I was at 27 minutes and I was like, wellllll I think I can make it to the 30 min point. After that I was just like, well heck it's only 13 more minutes, I can do 13 minutes! Then at the 35 min mark I was like I can't quit now only 8 more minutes. The whole thing was just like a mantra 6 more min 6 more min 6 more min 5 more min 5 more min until the end.
BUT, I did it. I managed to make the full 3 miles. I think that I am having some girl issues right now. My cycle hasn't exactly resumed after having been on those drugs for so long. But it used to correlate to the full moon so I think that my body is trying to get back on track because I feel like crap. Anyways. I have only missed ONE day in the month of Janurary. ONE!!!!!! WOOT!!!!
Here's to developing the habit.
08 January 2009
Almost 2 weeks
Saturday it will be 2 weeks since I made the decision to work out daily. So far I have missed 1 day. Flylady says it makes 28 days to make a habit. So I am half way there! I have exercised 19 miles in Jan so far. I think next month I am making my goal just based on steps for the whole day and not on what I do in the mornings... Might be more interesting.
My scale says I weigh 5#. It only goes up to 300. Two weeks ago it said I weighed 10#. I am going to take that to mean I have lost 5#. I am so excited!!!
My scale says I weigh 5#. It only goes up to 300. Two weeks ago it said I weighed 10#. I am going to take that to mean I have lost 5#. I am so excited!!!
cool book
My son is almost 12 and is very interested in weight lifting in order to further his competency in his chosen sport, soccer. We have been looking for a good book for him for a while now and I believe I have found the best book for teenagers. He found the new Mario Lopez book at the library and saw the picture of the great big hulking Mario (sorry Mario but every time I think of you I see you in "Saved By The Bell") . Anyways, I think that the Lopez book is a very well written book. It is very descriptive and has good pictures and good recipes. BUT, it is not a very good book for a preteen. Jeff looks at the book and thinks that within a few months of beginning to workout he will look like Mario Lopez! (don't we all have some sort of delusion that we will see awesome results after working out for a few weeks and when we don't see miracles we think we are failures and then head for the tub of ice cream???)
But let's face it, an almost 12 year old boy has as much chance of looking like Mario Lopez as I do of becoming a high wire acrobat. Neither are very likely. Now in 6 years, Jeff may be able to look as toned as Lopez, but that won't be for a while.
Anyways, as to the book I found. Weight Training by Gustav Mark Gedatus. This is a very good book with a lot of advice for a young teen starting an exercise routine. It teaches a teen how to develop their routine by showing them the right questions they need to ask. It shows them how to set appropriate goals and tells them of some of the dangers (and stupidity) of drugs or supplements. It teaches them how to talk to an adult about what they want to get from their workout and also that they need a TRAINED adult to help show them proper form with weights. It emphasises the importance of warm up and diet and keeping records and setting appropriate goals (heck the more I think about this book the more I think it is good for ANYONE setting out on a workout journey!!)
We got this book from the library. I read it and now Jeff is reading it and answering all the "introspective" quizes so that we can develop his routine. He has decided he wants to go to college on a soccer scholarship so he has been buggin me about this for several months now. The boy is in 5th grade!
But let's face it, an almost 12 year old boy has as much chance of looking like Mario Lopez as I do of becoming a high wire acrobat. Neither are very likely. Now in 6 years, Jeff may be able to look as toned as Lopez, but that won't be for a while.
Anyways, as to the book I found. Weight Training by Gustav Mark Gedatus. This is a very good book with a lot of advice for a young teen starting an exercise routine. It teaches a teen how to develop their routine by showing them the right questions they need to ask. It shows them how to set appropriate goals and tells them of some of the dangers (and stupidity) of drugs or supplements. It teaches them how to talk to an adult about what they want to get from their workout and also that they need a TRAINED adult to help show them proper form with weights. It emphasises the importance of warm up and diet and keeping records and setting appropriate goals (heck the more I think about this book the more I think it is good for ANYONE setting out on a workout journey!!)
We got this book from the library. I read it and now Jeff is reading it and answering all the "introspective" quizes so that we can develop his routine. He has decided he wants to go to college on a soccer scholarship so he has been buggin me about this for several months now. The boy is in 5th grade!
06 January 2009
Pics
I haven't posted pics. These are from 2 weeks ago. (27 Dec) I will try to post every sunday. You can already see a difference in my face.
These are from last week.
I didn't take the second set. I need to though because changing the angle makes it look different. Also, the second set was long after workout and the first set was right after hence the difference in lighting and redness of my face!
These are from last week.
I didn't take the second set. I need to though because changing the angle makes it look different. Also, the second set was long after workout and the first set was right after hence the difference in lighting and redness of my face!
lunch
I honestly have to say that lunch is my favorite meal of the day. Breakfast I eat because I have too. Ant it is generally small because well I have to eat before working out, diabetes sucks. It also has to be small because you can't exercise on a full stomach. Dinner is usually a rushed affair with people needing to be places and stuff needs to be done. Homework and sibling squabbles and dishes and crap.
But lunch. Lunch for me is usually my biggest meal. Also I rarely have to race through lunch.
So here is todays lunch
Salmon Salad
One large salmon fillet (about 5 oz)
1/2 c salsa
1 cup spring greens
1/2 c broccoli slaw
1/4 large tomato
Preheat oven to 350. In a small pan cover salmon with salsa and cover with foil. I used frozen fish so kept the foil on til it was thawed then took the foil off the last 10 mins for some browning. Total cook time will vary. For a frozen 5 oz fillet it took about an hour.
In a large bowl put the rest of the ingredients. When the salmon is done, put it in the bowl. I took the pretty picture then mixed it up. The salmon/salsa mix is fairly moist, so I didn't think it needed any dressing. Even if it did, that whole HUGE bowl of stuff is only 230 cals according to this recipe analyzer.
I like to use broccoli slaw mix from a bag in.... well in basically everything. I use it in salads, stir fry, soup, whatever. I don't really like broccoli in the clumpy shapes it comes in. I do however like it shredded. The bag has broccoli, carrots, and red cabbage. Very yummylicious.
I found this new salsa from pace. Triple Pepper salsa. Very awesome. Here is the word from Pace. "True, we are jalapeño fanatics, but there are lots of great-tasting peppers out there. So we put three of our personal favorites together. The kick comes from Serranos and Guajillos. Then we add some mild green Chilies to keep your smoke alarm from going off." I put this on the salmon as it was baking. Kick is right! I like it hot sometimes and this fits the bill.
A whole huge bowl of food for 230 calories. I am in heaven.
But lunch. Lunch for me is usually my biggest meal. Also I rarely have to race through lunch.
So here is todays lunch
Salmon SaladOne large salmon fillet (about 5 oz)
1/2 c salsa
1 cup spring greens
1/2 c broccoli slaw
1/4 large tomato
Preheat oven to 350. In a small pan cover salmon with salsa and cover with foil. I used frozen fish so kept the foil on til it was thawed then took the foil off the last 10 mins for some browning. Total cook time will vary. For a frozen 5 oz fillet it took about an hour.
In a large bowl put the rest of the ingredients. When the salmon is done, put it in the bowl. I took the pretty picture then mixed it up. The salmon/salsa mix is fairly moist, so I didn't think it needed any dressing. Even if it did, that whole HUGE bowl of stuff is only 230 cals according to this recipe analyzer.
I like to use broccoli slaw mix from a bag in.... well in basically everything. I use it in salads, stir fry, soup, whatever. I don't really like broccoli in the clumpy shapes it comes in. I do however like it shredded. The bag has broccoli, carrots, and red cabbage. Very yummylicious.
I found this new salsa from pace. Triple Pepper salsa. Very awesome. Here is the word from Pace. "True, we are jalapeño fanatics, but there are lots of great-tasting peppers out there. So we put three of our personal favorites together. The kick comes from Serranos and Guajillos. Then we add some mild green Chilies to keep your smoke alarm from going off." I put this on the salmon as it was baking. Kick is right! I like it hot sometimes and this fits the bill.
A whole huge bowl of food for 230 calories. I am in heaven.
03 January 2009
8 days
one full calender week
8 workouts
saturday to saturday
I feel good. I tried to weigh again today. It goes all the way around and to the 8. Last week it went all the way around and to the 10. I don't know if that means I have lost 2#. My scale becomes unreliable around 295. Supposedly it is a 300# scale. HMMM. School starts the 12th so I will have access to the scale in the nursing lab.
This makes 8 miles so far in Jan. It is amazing. I also track on 1000 Steps. I have taken 5,526,799 steps since 1 June 2007 (well recorded anyways, and some days I estimated because I went for weeks without wearing my pedometer or actually exercising, but I estimated low.) It is amazing to me to be working on my 6th million step mark. I mean I realize that everyone walks during the day. It is just amazing to me to be able to say I have counted that many steps.
So anyways. the counter at 1000 Steps says I should complete my 6th mil by 22 Feb. My goal is to get that by 15th Feb. I will let you all know!
8 workouts
saturday to saturday
I feel good. I tried to weigh again today. It goes all the way around and to the 8. Last week it went all the way around and to the 10. I don't know if that means I have lost 2#. My scale becomes unreliable around 295. Supposedly it is a 300# scale. HMMM. School starts the 12th so I will have access to the scale in the nursing lab.
This makes 8 miles so far in Jan. It is amazing. I also track on 1000 Steps. I have taken 5,526,799 steps since 1 June 2007 (well recorded anyways, and some days I estimated because I went for weeks without wearing my pedometer or actually exercising, but I estimated low.) It is amazing to me to be working on my 6th million step mark. I mean I realize that everyone walks during the day. It is just amazing to me to be able to say I have counted that many steps.
So anyways. the counter at 1000 Steps says I should complete my 6th mil by 22 Feb. My goal is to get that by 15th Feb. I will let you all know!
02 January 2009
Goals
My goal is to do 85 miles of exercise videos in the month of Jan.
That breaks down into 25 days of 3 miles and 6 days 2 miles.
:)
Christmas Prayer.
I found this prayer on the back of an ornament. The picture has a manger with Jesus and Santa is kneeling over Him. There is a Christmas tree in the background.
Santa's Christmas Prayer
"Lord, You know that You're the reason I take pleasure in this season.
I don't want to take Your place, but just reflect Your wondrous grace.
And so when they begin to open gifts for which they have been hoping,
may they give You all the glory, for You're the One True Christmas Story."
I just have to say AMEN!
Now to go put away the rest of the ornaments and decorations and get the house back to normal ;)
LOL
Santa's Christmas Prayer
"Lord, You know that You're the reason I take pleasure in this season.
I don't want to take Your place, but just reflect Your wondrous grace.
And so when they begin to open gifts for which they have been hoping,
may they give You all the glory, for You're the One True Christmas Story."
I just have to say AMEN!
Now to go put away the rest of the ornaments and decorations and get the house back to normal ;)
LOL
WOOT!!
I woke up so tired this morning. I could not get my mind around how much my back hurt. I have a horrid bed that is mainly staying up because of plywood and bricks and wire. Ugh. and arthritis in my back. And last night I forgot my pain meds before bed. So. Agony this am.
Woke up and took some meds. Aleve for the inflammation and lidocaine for the back and hip. The weather has been a BOOGER!
Started dinner (spaghetti sauce is cooking in the oven, home made, from scratch, YUMMY). Sat for an hour to let the drugs start to work. Once the drugs started working, turned on the DVD player. My daughter comes in and says "Oh your going to work out huh?" Yeah, I am. So she sneered at me and said, "This should be easy, I can do it with you."
HAH! I bet her dishes duty tonight that she couldn't make it to the end without complaining that it was hard. Let's just say that I don't have to wash dishes tonight ;) and she has a new respect for the workouts I have done EVERY morning for a week. Tomorrow makes day 8!!!!
Again I say
WOOT!!!
Woke up and took some meds. Aleve for the inflammation and lidocaine for the back and hip. The weather has been a BOOGER!
Started dinner (spaghetti sauce is cooking in the oven, home made, from scratch, YUMMY). Sat for an hour to let the drugs start to work. Once the drugs started working, turned on the DVD player. My daughter comes in and says "Oh your going to work out huh?" Yeah, I am. So she sneered at me and said, "This should be easy, I can do it with you."
HAH! I bet her dishes duty tonight that she couldn't make it to the end without complaining that it was hard. Let's just say that I don't have to wash dishes tonight ;) and she has a new respect for the workouts I have done EVERY morning for a week. Tomorrow makes day 8!!!!
Again I say
WOOT!!!
01 January 2009
New Years!
Alas, celebrated too much last night. Way over ate. Grr. At least this morning I woke up and did a brisk 2 mile walk. Also boy#1 has friends over and we are going to have a cookout at the park later! Or maybe just a bonfire and weenie roast I haven't decided it depends on how warm it gets.
This makes 6 days in a row I have worked out. At least 2 or 3 miles each day. New year new goals.
But ALWAYS remember... EVERY day is a day for new beginnings. It could be a Wednesday. Or Friday the 13. It could even be noon. You can decide at NOON that or 5 pm that the day has gone poorly and it is time to reset.
HUGS!
This makes 6 days in a row I have worked out. At least 2 or 3 miles each day. New year new goals.
But ALWAYS remember... EVERY day is a day for new beginnings. It could be a Wednesday. Or Friday the 13. It could even be noon. You can decide at NOON that or 5 pm that the day has gone poorly and it is time to reset.
HUGS!
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