Wednesday, January 26, 2011

Wednesday work-out check in...

Just a short post today.  I'm trying so hard to be more consistent, and haven't had much luck.  My mindset just can't seem to gain the momentum that I've been hoping for.  This week wasn't too bad, and the scale did nudge down just a bit so I really can't complain too much.

1/20/11 - day off
1/21/11 - day off
1/22/11 - 25 minute walk
1/23/11 - 15 minutes dance workout
1/24/11 - day off
1/25/11 - 35 minute walk & Beverly Exercise
1/26/11 - 40 minute walk & Beverly Exercise

I'm trying a new "mind trick" to see if it will help get me on track a little more.  Its worked the last couple of days, but we'll see if it works in the long run.  Speaking of "run" I am going to try to introduce running again.  I had been having trouble with my left foot again, but it seems to be subsiding, so hopefully I'll be good to go.

Well, I'm heading into the next week with high hopes, and a positive attitude.  Hope you all have a great one!!


Tuesday, January 25, 2011

Conscious Effort

One thing I have noticed is that I tend to get going on renewing my fitness program, and just think things will "happen" and all fall into place and the weight will fall off.  Well, unfortunately that plan doesn't work too well.  The last few days I have really started to think about the fact that despite the wishful thinking of a hopeful soul, it really does take a conscious effort to make things like a better diet and exercise happen and the program to stick.  I have been really trying to keep an eye on what I eat and pay attention to what goes in my body.  Its so easy to say "well, a little bit of chocolate won't hurt.  Well, that and a few chips.  And maybe I'll have some of that regular soda instead of diet soda or water."  I've noticed for myself it just snowballs.  Sure one day may not ruin a whole month's worth of good eating, but when you do that day after day it defeats the purpose of "dieting" (I hate that word, but for lack of a better one I'll use it here).  The same goes for exercise.  I remember an ex of mine used to always say he never had time for exercising, yet he had time for watching his favorite shows, spending time on the Internet, and other things he deemed important.  He would complain that there just wasn't enough time for exercise, to which my response was, "you have to make time."  I still feel that is true, and one thing I need to work on myself nowadays.  Being a single mom, even with a very supportive fiancee, I can still find it way to easy to say I don't have time.  One thing I have been thinking about is on those days where I feel there is "no time" I am going to try to squeeze in at least 10 to 15 minutes of exercise.  It may not be much but its much better than doing nothing at all.  It still keeps exercise in my daily routine, and over time it will be easier to stretch that 10 minutes to 20 then 30.  So that is one thing I am challenging myself to do.  To be mindful of the things I do everyday, to make sure I am doing all that I can do to keep myself on track, and to get back on track as soon as possible when I fall off the wagon. 

I can't believe its almost the end of the month!  Its been a month of "it could have been better, but it could have been worse"  I'm going to do more of a recap on the 31st.  I hope you are all doing well, and striving to reach your goals.   Here's to being healthier and happier every day!!


Wednesday, January 19, 2011

Wednesday work out check-in and ... well...

I'm not weighing in this week.  Let me explain.  There is usually one week a month where I feel awful. Bloated, tired  headachey and just plain yucky.  Well, this is the week and I know I'm probably retaining about a pound of water (feels more like 15 to be honest) so I figure rather than put myself through the psychological ups and downs of weighing in this week, I am just sticking to getting in that aerobic activity and fitting in stretching and calisthenics and will weigh in next week.    So to get to the exercise part here is what I did this past week....
1/13/11 - 30 minute walk / Beverly Exercise
1/14/11 - day off
1/15/11 - 25 minute walk
1/16/11 - day off
1/17/11 - 30 minute walk
1/18/11 - day off
1/19/11 - 25 minute walk

Not too bad, no running this week, but I did make sure to get out and walk.  I know I need to push myself a little more to get out there and run even when I don't feel like it.  I don't mean when I feel injured or unwell, just those days where I just "don't feel like it" know, lazy days.  I know every run isn't going to be easy, but honestly, I know that I almost always feel better once I get out there and do it.

This past week I kind of rediscovered an old favorite.  About 10 years ago I lived near Lake Erie and while channel surfing I came across an exercise program that was on a local Christian station.  The name of the show was Beverly Exercise.  When I was first watching it I thought "Man, can that really be exercise?  The exercises look too easy, can there really be any benefit to them?  Maybe this is just geared to an older audience."  I decided to give it a try one day...just to see.  Boy was I surprised!!  It looked like just simple easy stretches and such, using light weights.  Arm circles, overhead stretches, side bends, crunches, leg lifts. You get the idea.  I was actually sore the next day!!  So after that I was a faithful viewer and participant 5 days a week.  I taped some of the programs, bought a few tapes and some merchandise to help support her ministry.  Then we moved out of the area, and I couldn't get the program on TV anymore.  I was so glad I had those tapes.  Just a few years ago I went through a divorce and, well, things got hastily packed away when I moved and the tapes were among them.  Not too long ago, going through some of those boxes I found those tapes and am trying to get back to exercising with them.  I keep remembering how good I felt when I worked out with the show 5 days a week, and I want that back. I'm not sure if Beverly is still producing programs anymore, but I do know she still has a website up.  I really want to order more tapes if she still has some to sell.  Guess I just need to get an e-mail sent out :cD

Well, I'm going to get on my way, there always seems to be one more thing I need to get done before I can call it a day and I'm on my way to get it done.  Hope you all have a wonderful day, and make sure to make time for yourself and some exercise!!


Sunday, January 16, 2011

Hello, my old friend....

It hasn't gotten this bad here yet....but around here its just a matter of time.
Time to say hello to this view once again

Yes, its that time of year again in my neck of the woods.   Its cold, its snowy, and sometimes just plain not fun to be outside.  Snow is covering everything, and between cold temperatures, long nights and sometimes hazardous road conditions I am becoming good friends with my treadmill again.  The up side of treadmill running / walking is being able to run or walk at any time of day or night, not have to bundle up and worry about bad weather or road conditions (not to mention I can crank my music if I happen to be listening to any ;cD)  The down side, well, it can be horribly boring as well.  The question then becomes how do you spice up your time on the 'mill?  Now I can be the queen of zoning out depending on what is going on in my life at the moment...getting lost in my own thoughts and before I know it my workout is over.  Other days it seems like my workouts take forever.  But I have figured out a few things to make that time on the treadmill seem to go a bit quicker.  Here are a couple of my favorite little tricks...
     The first is to vary my speed and incline throughout the workout.  For example, it I know I will be running for 20 minutes, I will warm up for 5 then start alternating a quicker tempo run for 3 minutes then 2 at a slower pace.  I use the same idea, but play with the incline when I walk.  You then tend to focus on that time where you're keeping that faster pace, or walking on that incline, enjoy the little break that the slower pace or no incline brings and before you know it you've done 2, 3, 4 or however many repeats and you are to your time to cool down.  It really does make the time fly for me.
      The second is to load up my ipod with some totally motivational music and crank it up.  My favorites right now?  Oh, there are so many and they are so varied :cD  I have everything from Earth Wind and Fire, to Lady Gaga, Taio Cruz to Linkin Park, Gorillaz to Mike Oldfield.  You name the genre and I probably have a song from it downloaded somewhere.  I don't have a workout mix, necessarily, but I think as long as it keeps you moving its all good.
      I know the Runner's World website has lots of other tips for treadmill workouts.  Definitely worth checking out, especially if you're like me and facing some serious time on that little, spinning piece of road in your own home :cD
So far my week has been pretty good, you can check out my interesting Saturday development on my other blog.  My exercise has been more consistent so hopefully that trend continues and I'll have a good report to share on Wednesday :cD.   Well, I am on my way again.  Everyone has the day off tomorrow and I'm looking forward to that.  Hope you all have a wonderful day!!


Wednesday, January 12, 2011

Wednesday weigh in and workout check in

Have you ever had one of those weeks that didn't go like you thought it would?  That was me this extra shift at work, lots of people around me getting sick (and not feeling 100% myself), extra stress from an ex....I could go on, but I'm sure you get the idea.  I really don't like to make excuses, and I feel like that's what I'm doing right now.  So my report for the week isn't as good as I had hoped, but not as bad as it could have been either.
1-6-11  day off
1-7-11  25 minute walk
1-8-11  12 minute run / 15 minute walk
1-9-11  zip
1-10-11 zilch
1-11-11 nada
1-12-11   :c(

Yup, that was my week.  I did try to sneak in stretching and some other lighter forms of exercise where I could, but my aerobics this week sucked.  I'm not going to let it get me down though, one thing I think is important is to not let a bad week get you down, and to get right back into the swing of things ASAP.  I have still been doing well at eating better so the scale did go down again which was exciting to see.  I am going to do whatever I can to make next week better.
 My plan.....
1. MAKE time for exercise.  I have a developed a bad habit of putting off exercise and thinking I will fit it in later.  I am going to try to schedule a time and stick to it.
2.  Work on stress management.  I tend to worry and over-react to some situations.  Ones I may be able to control, and some that I most definitely have no control over.  I am going to try to do some breathing exercises and fit in that yoga that I have been meaning to.
3.  Continue to cut out fried foods and extra sugars.  I work in a restaurant so this one isn't always easy, but I have been happy with my progress so far and am going to try to keep the momentum going.

With that I am on my way.  I'm hoping to get on here before next much goes on and rattles around my brain that I really would like to blog about.  So until next time, I hope you all have a great one!!


Thursday, January 6, 2011

Wednesday Workout Check-in...

....just a little late.  I got on here Wednesday night, but for some reason Blogger wasn't playing nice and I was unable to post.  My goal is to check in every Wednesday with at least a short post to report on how my week went as far as workouts and weight loss.   So here we go, week 1...
1/1/11 - 10 min. run along with 10 min. walking
1/2/11 - day off
1/3/11 - 10 min. run / 10 min walk  
1/4/11 - 25 minute walk
1/5/11 - 12 min. run / 14 min. walk
    *although not stated I also did stretching everyday, as well as some light weight work (although a bit unstructured) on all days where I walked or ran

As for the scale, it actually went DOWN this week.  Yippee!!  Not a huge amount, but that's OK.  When you lose a lot of weight quickly it tends to be mostly water and some muscle along with some fat.  Slow and steady is most definitely best when it comes to fat loss.  I have a tracker at the bottom of my blog where I am keeping track of that.

So overall it was a good week.  Here's to a good week two as well!!  Best wishes to all :cD

Monday, January 3, 2011

I had one of "those" days yesterday....

and boy can they be tough to deal with.  What's one of those days? Well in this case its one of those fat days.  You know, the "I'm just gonna wear sweat pants all day cause I sure as heck won't be comfortable in anything that buttons at the waist" days? They can make you feel like all you are doing isn't doing any good.  Its hard to stay on track on days like that, and I can't say I didn't fall off the wagon a little as far as my eating is concerned.  One of the things I do know is that its important to not let it undermine what you have been working at be it for a few days, a few months, or a few years.  Those days will come and go, but consistency is what is most important when it comes to long term success.  So I did my best, and tried to focus on the fact that even though I felt awful, it would pass.

I have to share that I bought a pair of these the other day...

does anyone out there have a pair as well?  Now, mine aren't the Sketchers you see everywhere, I just can't afford what they sell for right now, but I've worn these a couple times when I've gone walking and I can feel some muscles working that are normally dormant during my walks.  They took a little getting used to, the sensation is a little odd. A sort of off-kilter-wanting-to rock-back-on-your-heels sensation, but not uncomfortable, and there is a much greater range of motion through your ankle joint, which I think is helping my ankle to some extent.  I'm not sure how much they will change any results of working out since I've only had them a short time, but I'll be sure to share any info and results I can.

Well, its the first month of the year, and I have made a list, albeit a pretty short one, of goals I have made for myself this month.  Right now I am aiming for running 3 days a week (if I exercise on other days I am aiming for other aerobic exercise) and doing yoga 1-2 times a week.  Its a far cry from my former exercise regime, but its a start.  And as the saying goes, "A journey of a thousand miles begins with a single step"  So this is my first step in my journey.

Today has been a much better day, and I am very fortunate to have a fiancee who is very supportive.  It makes a world of difference to have a support system!! I hope everyone is having a great week and making progress toward their goals!!  Warmest wishes :cD


Saturday, January 1, 2011

Eyes wide open

a glimpse of one of the places I like to run, and plan to be seeing more of this year :cD

Nothing gets you to realize what you truly look like like a photo of yourself.  After getting a Kinect unit for our Xbox, which I think will be a great thing, and playing a game that takes your picture while you play, I got a really good look at myself the way others see me.  And not to sound too negative, I have come to the realization that I have been kidding myself to a certain extent.  The camera doesn't lie.  I know I need to make a change.  I know where I've been and what I'm capable of.  I know where I want to be and I know that the way I'm living now won't get me there.  Sometimes the hardest part of getting started is truly getting honest with yourself and realizing what you have to do and for me those pictures were it.  I have listed some goals for myself in my side bar, and I am in the process of setting out the plans to get there.  I have made the promise to myself that I will make it happen this year.  No more excuses, just a positive attitude and hard work.  So to all of you out there making a fresh start along with me, lets get it done this year.  We CAN do this, I have faith in each and every one of us that we can make it happen!!  I will be checking in as often as possible, with an emphasis on Wednesdays as being my weigh in day and weekly work-out posting.  If anyone out there wants to join me and let me know how your doing I would love to hear from you. 

Well, enough typing for me,  I'm going to get out there and get myself moving.  Hope you all have a wonderful day!!!