Monday, December 28, 2009
The last time I did a 10K was in 2007 (the Marine Corp 10K). I did a few 5Ks early in 2009, but that's about it. Well, I'm back to it. My goal for 2010 is move, move, move. In order to do so, I have to do something that will get me moving. Therefore, participating in 10Ks and 5Ks will commence in the coming year.
Sunday, December 6, 2009
Superset with: do the first exercise immediately followed by the with exercise then rest 1 min. repeat for the number of sets
High Intensity Interval Training (HITT) workout - cardio exercise further explained at bottom
Workout 1 – Monday & Thursday
Incline Bench Press 3/9-10
Incline Flye 3/12-15
Dumbbell Bench Press 3/9-10
7-minute HITT workout
Barbell Overhead Press 3/9-10
Bent-Over Lateral Raise 3/12-15
Lateral Raise 3/12-15
Dumbbell Upright Row 3/9-10
7-minute HITT workout
Cable Overhead Triceps Extension 2/12-15
Lying Triceps Extension 2/12-15
Close-Grip Bench Press 2/9-10
7 min. HITT workout
Workout 2 – Tuesday & Friday
Dumbbell Lung 3/12-15
Leg extension 3/12-15
Leg Press 3/9-10
Leg Curl 3/12-15
Romanian Deadlift 3/9-10
7 min. HITT workout
Standing Calf Raise 2/12
Seated Calf Raise 2/15
7 min. HITT workout
Hanging Leg Raise 2/to failure
Crunch 2/to failure
7 min. HITT workout
Workout 3 (Wednesday & Saturday)
Barbell Row 3/9-10
Seated Cable Row 3/12-15
Straight-Arm Pulldown 3/12-15
Wide-Grip Pulldown 3/9-10
7 min. HITT workout
Behind-the-Back-Smith Machine Shrug 2/9-10
Smith Machine Shrug 2/12-15
7 min. HITT workout
EZ-Bar Curl 2/9-10
EZ Bar Preacher Curl 2/12-15
Incline Dumbbell Curl 2/12-15
Alternating Dumbbell Curl 2/9-10 -
Barbell Wrist Curl 2/12
Barbell Reverse Wrist Curl 2/12
7 min. HITT workout
High Intensity Interval Training (HITT)
complete a cardio exercise for 7 min at the following levels:
Saturday, December 5, 2009
Here's my response:
I think it is a great question, and it is one that I didn't have to ponder on. In fact, on my personal e-mail account, and facebook page that is my tag line. When I communicate with friends and loved ones about becoming more healthy (I'm all about changing your mindset long term so no diet talk around here), I encourage them to make the effort.
Make a small change one day. Do that for at least 5-7 days, then add another change. Keep making the effort and eventually you'll reach your goal. Yes, it take dedication, time, and a mindset change, but it can be done. One just has to make the effort!
Tuesday, December 1, 2009
cookies (as discussed in this post)
deviled eggs (lately and perhaps because I don't make them or get them often)
brownies (w/ pecans)
red velvet cake (especially if it is moist)
What about you?
Wednesday, November 25, 2009
While I like pie, cake, chips, candy, and other items that have an abundance of calories, I can limit myself with those items. I can turn them down without a second thought. I attended several dinners a few weeks back where everyone ordered desert except me. Why? Because the extra calories weren't worth it. Yes, the desert items appealed to me, but not enough. Now, if a warm cookie had been on the menu I would have succumbed. I guess that is a plus to that being my weakness....knowing that most places don't serve cookies for desert. :)
I'm kind like Cookie Monster.
I. Want. Cookies!!!!!
If they are there, I will consume. No doubt about it.
I reflected on how I ended up at a weight of 236 pounds and one of the reasons was cookies. I used to make cookies on a weekly basis, either from scratch or those break and bake ones from Nestle (those were just too easy). I would also purchase cookies from the bakery in the grocery store of they were sold on the counter at the place I was eating lunch. That would be my desert.
Suffice it to say, I knew I had a problem with cookies. And I still do. It didn't go away because I lost weight or began eating more healthy. What happened, was I became better able to control my impulse. Yes, it is still there and I do cave at times, but not as often.
I don't keep cookies in the house and I don't purchase those break & bake cookies anymore.
I do purchase those 100 calorie cookie packs to feed my desire. Yes, they are expensive, but they work. They give me my cookie fix in a limited quantity and limited caloric quantity. I do what I have to do!
What's your weakness?
Monday, November 23, 2009
Thanksgiving is just another day. It is another day for me to live a healthy lifestyle and the over abundance of food will not cause me to lose focus. I'll eat my normal breakfast, continue to drink water (though it won't be as much since we have a bit of a drive to our destination), and eat what I like. I'm not going to limit myself as I don't believe in denying myself, but I will only eat until I'm full. I will not be gluttonous and eat just because it is there.
Your plan is similar to mine: to continue to do what I know is right for ME!
I think my gym is open on Thanksgiving Day so it is likely that I will go per the normal (just not as early).
I’m going to a family gathering, as well, and I don’t plan on returning home with any leftovers. Generally, we don’t have any so that is a good thing. I’m not going to limit myself, just eat like I normally do and don’t overfill myself.
I’ll hit the gym on Friday as well and if weather permits will go for a 2-3 mile walk on Friday & Saturday.
Since our family gathering is about a 3 hour drive from here, we generally don't bring home leftovers. In fact, normally there's not a lot of leftovers to bring. So we're all good there! Friday will be just another day of living a healthy lifestyle.
Thursday, November 12, 2009
- 3.2 mile walk (really dislike that I can't post from nikerunning.com anymore
- Romanian dead-lifts
- Leg-press & calf-press - 1 set of leg press then a set of calf-press
Set 1: 65 lbs, 8 reps
Set 2: 75 lbs, 7 reps
Set 3: 80 lbs, 6 reps
Set 4: 80 lbs, 6 reps
Set 5: 75 lbs, 7 reps
Set 6: 65 lbs, 10 reps
I rested for 90 sections between sets.
I alternated the lunges with the Romanian dead-lifts doing 10 reps of lunges.
Oh.My.Goodness. I am extremely sore today! So sore that I'm walking slowly, sitting & standing gingerly, and stretching throughout the day.
Despite the soreness, I made it to the gym this AM for more abs and 25 min. of interval cardio on the stairmaster.
I'm feeling the burn!
ETA: I forgot to mention that I'm only taking the stairs at work-that's 3 floors up and 3 floors down. Plus whenever I have to go anywhere in the building, I take the stars. So far today, I've gone up & down 10 flights of stairs (3 more will be added when I head home for the day). Despite the soreness, I'm pushing forward. I also plan on getting in a 2-3 mile walk this evening when I take my nephew to soccer practice. Not letting the soreness stop me!
Wednesday, October 28, 2009
Monday evening I set out to complete 2 miles and end up doing slightly over: 2.18 miles. I continued my activity by dribbling & kicking a soccer ball with my nephew for another 30 minutes or so. I was worn out!
Yesterday, I set to do 3 miles and ended up doing 3.64 miles in 47 min.
I may get in a 1 mile walk this afternoon, but that's probably it. I think I will set a challenge on the nikerunning site for the month of November.
Sunday, October 18, 2009
I set my Nike + to do a 5K. I ended up doing 6K or 3.83 miles.
Friday, October 16, 2009
It appears that Nike+ is now forcing all to use their new beta site, which really does look much better than the old site. I can't, however, seem to find the code to post my walks to the blog. That really bums me out because I really liked the information that those widgets provided.
There is a way to link your account to twitter and/or facebook, but that doesn't seem to be working for me either. Oh well..
Monday, October 12, 2009
He's right. I come straight home and prepare my lunch & snacks for the next day. Then I immediately unpack my gym bag and repack it for the next day. My answer to my nephew was that if I do it as soon as I get home, then I'll have more time to rest later. I don't have to worry about doing it at 8:30 or later and pushing back the time that I want to go to bed. Basically, it is not a task that I have to do later.
Doing so keeps me on my toes and insures that I am going to make the gym the next day and eat healthy throughout the day.
What's your routine? How do you keep yourself accountable?
Wednesday, September 30, 2009
Well, I have 2 motivators.
1. I want to live a long life. I basically outlined all of that in this post.
2. I never want to go back to this:
Yes, that's me back in 2004. Those were my favorite, favorite pair of jeans. I think they were a size 20 (or maybe 18). I still have those jeans and they are my motivation. Though I loved wearing those jeans, I never want to fit into them again. I keep them in my closet so that I see them each time I go in there. I see them catching dust and not being lovingly worn like my other jeans, pants, skirts, etc. They are just hanging out with nowhere to go, and that's the way I want to keep it!
Thursday, September 17, 2009
Tuesday, September 15, 2009
There's been a flurry of conversation on twitter about people excited about watching the new season. On the other side, there are a few of us who are not so excited and don't really care for the show. Count me as one of those persons.
I don't find it inspiration.
I think it is unrealistic.
I believe the methods used can't be done every day.
I wonder about the message that is being sent to those that are put of the show early in the season.
Perhaps this is the case now (it wasn't when I did watch**) but are they producers addressing the emotional issues the people are having? That is important, I think.
I think the people are being exploited*** emotionally and physically.
Overall, I don't find the show inspirational. I don't think it sends a positive message. At all.
**I watched a portion of the 2nd second season, I think. I began watching mid-season and sporadically watched the remaining episodes.
***That is the case, likely, with much of reality TV and the reason I don't watch any of those types of shows.
Monday, September 14, 2009
My preference is to go to the gym first thing in the morning, prior to work. Generally, I am there between 4:50 and 5:00 AM. I don't know why, but I just can't seem to workout in the evening. I don't know why, but I can't find the motivation to go the gym in the afternoon/evening. I just can't do it. I come up with all sorts of excuses, i.e., go to the store, I'm tired, I have a mtg., etc.
Going in the early AM leaves no room for excuses. I get up and go! Of course, I must plan for that as well and that doesn't bother me. I pack my clothes and lunch each night. I also layout my workout clothes so that I don't have anything delaying me in the AM. I get up and go!
In addition to the gym, I sometimes get in 2-1 mile walks during breaks while at work. Also, one evening a week I take my nephew to soccer practice and I try to get in a 3 mile walk during that time.
Exercise is an important of my daily routine.
ETA: forgot to post the nike log:
Thursday, September 10, 2009
Wednesday, September 2, 2009
Well, upon further review, that is NOT right. It is, to me, Deception (with a capital D!). The product, body magic (google it if you want to see) supposedly reshapes your body (like corset) to the figure that you want.
That can't be healthy.
Not only is it not healthy, it is deception. You are deceiving yourself and others. Does the body shape remain when the undergarment is taken off? I think not. So what's the point?
Additionally, what is it saying to young girls. That they have to be a certain shape to be attractive? Don't we get that enough with airbrushed models on magazines already? Why make it worse with this?
Personally, I'm grateful that I don't need such a garment. I'm comfortable in my own skin.
Tuesday, September 1, 2009
Crystal Light Green Tea is what I drank. Yes, tea. Friends and family know that I'm not a big fan of tea, but the Crystal Light Green Tea, to me, didn't have that nutty tea taste. I've tried various teas in the past and didn't really care for them. At all. I had an opportunity to try the raspberry flavor of the Crystal Light Green Tea back in July when I visiting my Aunt in California. It was good! Finally, a tea that was extremely low in calories and caffeine. Yay! I purchased the little packets that you pour in a bottle of water and the larger powder that makes 2 quarts. I carried the small packets with me for when I was on the go and I had some in the fridge at all times.
I branched out last week and picked up the honey lemon flavor green tea. It was pretty good as well so now I have a little bit of variety. Give it a try! You may like it also!
Monday, August 31, 2009
Oh well. I didn't let that slip up deter me. I took it for what it was, a minor slip-up and set my mind to sticking to the goal for the rest of the month. I did it! I was successful. That one Wednesday night was the only time I took a sip of a carbonated soda the entire month of August. I know, I know the month is not over with yet, I have to get through this day. Just know that I'm not going to ruin it today!
I'm going to try my best to continue a soda free lifestyle and limit my intake. No, I'm not going to stop drinking them altogether, but I will limit it to no more than 1-2 per week (and hopefully none some weeks).
Tuesday, August 18, 2009
One young lady started with us, but lately she has been complaining that she is overwhelmed and doesn't have time. She is stressed and there is not enough time for her to do what she needs to do and take a 15-min. walking break. I guess you may think the rest of us are slackers because we take the break. In actuality we have just as much to do, but the walking break is a plus. For me, it sometimes helps to provide clarity. If I'm working on a task that is a bit daunting or causing a problem, the 15-min. break away from the task is sometimes just what I need. When I get back to my desk, I'm able to revisit the issue and generally resolve it quickly. I'm not the only one that thinks that as one of the other ladies has stated that as well.
We can't, for some reason, get her to understand that or even try. She complains about how active I am (I post my daily workout and step-count on Facebook) and she doesn't understand how I get it all in. Well, I make it a part of my day. It is on my daily to do list, as TeeTee_71 stated the other day on her blog, herself is her most prized possession! I couldn't agree more and I make taking care of self something I do daily.
One way I do so are the walking breaks during the day.
So here are the walks I've done over the past few days:
Friday, August 7, 2009
Wednesday, August 5, 2009
My eating habits have changed 360 degrees. Not just 90 degrees or 180 degrees for a short period of time. I'm in this for the long haul Therefore, I don't use the term diet. When someone asks me if I'm on a diet I tell them no. I tell them that I'm living a healthy lifestyle and that includes healthy eating.
Some folks don't get that, but that's okay. I'm doing this for me. And that's what is important.
I'm also wearing a pedometer and those walks help boost my numbers. I really have a sedentary job where I work at a computer much of the day. Or if I'm collaborating with colleagues we're sitting at a table or the like. Therefore the walks help to get up my step count and give me energy during the day.
Tuesday, August 4, 2009
Monday, August 3, 2009
Tuesday, July 21, 2009
A total of 3 persons on my maternal side have suffered the effects of stroke. Two of them were fatal at the onset and one lived (if you can call it that) for 6 years. Each of them didn’t follow through on what they were supposed to do to maintain their health. That is, take medication properly to combat high blood pressure.
HIGH BLOOD PRESSURE
Personally, I refuse to become a statistic. I refuse to be among the great number of persons in the black community taking high blood pressure medication to maintain my life.
Therefore, I exercise. I eat healthy. I am doing my part in maintaining a healthy lifestyle so that I don’t have to a drug each and every day.
I inform my Fb family of my daily exercise with the hopes of influencing one person to get active.
To get active.
To want to be healthy.
I have no desire to make someone feel bad about what they are not doing. Quite the contrary. My aim is to subliminally influence people to move. Make the effort. Bury the excuses. Think about your health. Think about your family. Think about your spouse/significant other, children, parents, siblings, friends, colleagues, etc.
It doesn’t have to be what I do. I didn’t start out going to the gym 5 days per week. I started by taking a pilates class twice a week. From there, it increased over time. It was not an overnight process. But the process has changed my life.
I feel better. Plain and simple.
The easiest, simplest thing one can do is go for a walk. So many people sleep on the benefits of walking. It is the one exercise that doesn’t’ require a gym membership. A good pair of tennis shoes, and be on your way. Start small. 5 min. 10 min. 15 min. Just move.
I can’t say that not leading a healthy lifestyle caused my family members to suffer a stroke. I do wonder, however, if they had led a healthy lifestyle could things have been different.
Monday, July 20, 2009
I used to be energized when I worked out in the AM. I would energy all day long. I was focused and ready to take on any task. Lately, not so much. Over the past few weeks, I've noticed my energy waning mid-day and it is hard to get it back. I just want to take a nap.
I wonder if I'm not getting enough sleep. Generally, I am in bed between 9 and 9:30 pm. I must be in bed no later than 9:30 pm if I am going to the gym the next morning. My clock alarms between 4:15 and 4:30 am, depending on what I want to do at the gym. That gives me, roughly, 7 hours of sleep. I generally get the full 7 hours as I am one of those persons that fall asleep immediately.
Today has been a struggle. Perhaps I should adjust my workout, a few days a week, to the afternoon. That's what I'm thinking about trying this week. If I go to bed tonight, like normal, and sleep in until 6 am, perhaps I'll feel better tomorrow. I can go to the gym in the afternoon or perhaps a long walk (if it is not raining).
I worry about that plan because I have an aversion to working out after work. I can come up with all sorts of excuses as to other things that should take precedence. When in actuality, there is nothing that needs to take precedence. I should take precedence. This is for my health and well-being.
Even as I write this I'm doubting I'll make the change this week. I think I should just go in the AM, like I'm used to going.
I made 7 dozen tea cakes between Saturday & Sunday. I only 1.
I didn't track my eating very well this weekend.
I got in a 2.3 mile walk Saturday morning.
I didn't eat as healthy as I normally do on Saturday.
I only ate when I was hungry.
I didn't drink a sufficient amount of water on Saturday.
I ate healthy on Sunday.
I didn't drink a sufficient amount of water on Sunday.
I chopped, washed, & cooked some healthy food for the week.
How about I end on a good note!
Sunday, July 19, 2009
Thursday, July 9, 2009
I'm not really tracking like I should, and I don't know why. Well, what happens is the weekend throws me off. I do really good on Wednesday, Thursday, and half-day on Friday. I'll update my tracker on Saturday morning and then I don't think about it again until Monday. See...it's the weekend.
Perhaps I should change my weigh-in day day. I think Saturday would be a good day except, once football season rolls around I travel on the weekends. So that's not good. Perhaps if I were to weigh-in on Monday, my points would reset on the 1st day of the week and I would do better. Then again, I like weighing-in during the middle of the week. I feel like I have time to redeem myself from the weekend, if I don't eat right.
Ohhhhhhh...such a conundrum! What to do? What to do?
What I need to do is track! No matter what.
I recently acquired an iPhone. I have booked marked the WW mobile site so that I can enter my food anytime/anywhere. I have no excuse. I am going to commit the next week to diligent tracking. I know that I need to for success, and I'm aiming for success.
Tuesday, July 7, 2009
Sunday, July 5, 2009
Saturday morning I awakened at 5 am, but I forced myself to stay in bed. I made it to 6 am and then got to doing stuff. After the tennis match, I commenced to cleaning out the storage closet. It was quite a mess.
See that --->over there...gracious, that took forever to detangle. The cord was wrapped around the lawnmower (and the wheel). I determined there were 2 cords and it took some time to sort it out, but I did eventually.
I then moved on to the rest of the closet and threw out a boatload of stuff. More images here. It took me about 3 hours to get through everything and I was a hot sweaty mess upon completion. I met with a friend later on that evening and that was my day.
Sooooooo...Sunday morning rolls around and I'm wide awake once again at 5 AM. I lay in bed until 5:30 and decide that this is futile. I may as well get up and go for a walk. So I did.
I stayed in the neighborhood and got in 3 miles.
Sunday, June 28, 2009
Thursday, June 18, 2009
I'm not going to renew my monthly pass this month, but I will keep my online membership. I like the points tracker and that is really what I need. I'm not really a user of the WW online forums, but I do like to peruse the recipes online and use the recipe builder. So there are some aspects of the online membership I like.
While I don't post on here as often as others post, I have this space for when I need to. For some reason, I just can't find the time do so each and everyday, but it is useful when I do. I appreciate those of you that read & comment when you can. Your support is valued! Being healthy is not easy to do and requires support. This is one of my outlets and it truly works.
Thursday, June 11, 2009
I missed my weigh-in yesterday do to an event, but I didn't want to not weigh. So I went to another location and I'm 2.8 pounds. I'm not upset in the least about that development. Why you ask? Well, off the scale successes are just as great. I've definitely lost inches because my size 12 pants don't feel quite as tight as they did 2 months ago and my size 14 pants are really loose. Hooray for successes that aren't tied to the scale!
Saturday, June 6, 2009
Instead, many of us practice the following: place food in mouth and immediately place additional food on the fork for the next bite. Or better yet, place more food in our mouths when we haven't swallowed the previous amount.
Raising hand. Yes, I'm guilty of that. Are you?
I'm doing better though. I'm working on taking my time to eat so that I enjoy the food. I've found that using this tactic allows me to feel full, which in turn causes me to eat less. I've also read that it takes up to 15 minutes to begin to feel full. Therefore, taking your time to eat will aid in that. If you scarf your food down in 5-10 minutes, you may have a tendency to eat more because you don't have that full feeling.
Have you thought about trying that tactic?
Thursday, June 4, 2009
What have I been doing over the past week and a half that may have helped is:
- really focusing on getting in a sufficient amount of water in each day (I know everyone is different and don't really see the benefit, but it is needed for me)
- doing a new workout routine (I think it has helped to break up the monotony of my previous routine)
- limiting my alcohol intake to wine and limiting how much of that I drink
- fruits & veggies
- veggies & fruits
- grilled and baked meats
Wednesday, June 3, 2009
Personally, I don't weigh-in each day. To me, that is entirely too much pressure. Watching the numbers go up & down depending on what happened the day before (if weigh-in is in the AM) or the course of the day (if weigh-in is in the PM) is just too much for me. I only weigh-in at my WW meeting. Doing so allows for consistency in the scale that I use, and the time is generally the same each week.
One thing that I never know, until I get on the scale, is what number will appear. I can't predict that I will have a gain/loss based on how I ate or the amount of exercise that I did. I can't because it seems that on those weeks when I am totally on program, drink a fair amount of water each day, get in at least 5 days of exercise, and keep track of everything - I may only lose .5 or even have a gain. Conversely, when I do the opposite or the minimum in the days leading up to a weigh-in I may have a huge loss. In essence, it is totally random.
Therefore for me, I only weigh in one day a week. How about you?
Tuesday, June 2, 2009
Are you a member of the clean plate club? I'm not!
I was forced to be a member as a child. You may have heard the same thing (or a variation):
All of those were reasons that my brother and I had to clean our plate even if we were full. Now what did that do to our waistlines over the years.
I still hear that, at times, from my guy. We eat out on occasion and we all know how much food restaurants provide. Entirely too much! Since I've changed my eating habits, I'm determined to only eat until I'm full. There is no need to eat e.v.e.r.y.t.h.i.n.g. on my plate! None whatsoever.
Therefore, I'm not a member of the clean plate club. I think making a child or an adult eat everything on their plate because of X, Y, or Z is ludicrous. My eating all of that food is not going to help that child in whatever foreign country or even a child that is in need in my own community.
So I leave so food on my plate at times. That extra food will go to my hips, stomach, thighs, etc. Why do that to myself? Why make myself feel miserable?
It has stopped. I'm not doing it. I'm no longer a member and I'm proud to be a non-memmber of the clean plate club. How about you?