Wednesday, March 31, 2010
Monday, March 29, 2010
We have all heard that we need to eat more real, whole foods rather than the processed fake ones. It is so much easier to say than it is to follow because in our busy day to day lives it is much easier to fall back on the quick, packaged, processed stuff. But if you think about one simple fact – we are what we eat, then it kind of puts a different perspective on the whole convenience theme.
What we eat helps build our body, from the cells, to bone marrow, blood, etc. So considering we are re-generating new cells absolutely every day (billions of them), replacing our entire body every 7 years, I think it is important to make sure we are feeding our bodies the correct ingredients to make healthy cells. Clean eating is slowly gathering momentum and it only makes sense because really if you think about it, our bodies are only as clean as the food we feed it.
Clean does not necessarily mean organic (although organic is very good). Clean foods are minimally processed and as close to nature as possible. Free of additives, colorings, flavourings, sweeteners, and hormones. Foods with one ingredient are the best. The longer the ingredient list, the more man made chemicals, salt, sugar, oils etc. will be manufactured right in the food. If you can’t pronounce it, do you think your body knows what to do with it?
I’ve not only read, but also experienced, that the closer to nature that you eat, the fewer calories it takes to feel satisfied. Real, whole foods are filled with fibre and water. Processed foods often have very low fibre, added salt, sugar and flavouring that can cause mixed signals to your brain. Something about stimulating the Hypothalamus gland - its appetite control center – clean foods send full signals, chemicals can over stimulate the gland. (I had to look that up again – ever read YOU on a DIET? They describe this process in good detail)
Think about how many whole natural almonds you can eat and feel fairly satisfied, then eat the honey roasted almonds – the sugar coating can spur you to eat a LOT more. Makes perfect sense to me.
So some things we can do to start practicing Clean Eating:
Start going through your cupboards and get rid of the products that have High Fructose Corn Syrup (see this weblink that Losing Weight after 45 is a Bitch shared the other day), corn oil, or any thing really high processed. Don’t go nuts, but gradually get rid of it all.
Shop the perimeter of the Supermarket. Most whole, natural foods are on the outside aisles of grocery stores (produce, diary, meats). More towards the inside of the stores is the processed and packaged foods.
Read the labels. A head of lettuce has one ingredient (of course no label but you get the picture), while a bag of cheese flavoured Doritos has a list of ingredients a mile long. You don’t need to eliminate all packaged foods, just find the ones that have fewer ingredients.
Cook more meals at home. Many restaurants can use highly processed products to create their meals. When you cook at home, you know what is going into your choices. If you have to eat out, investigate where you are going, if that isn’t possible, ask the waiter questions, tell him how you want the food prepared. Most restaurants are willing to provide you with your needs.
It possibly can take some time to adjust your taste buds to a cleaner diet. Use half and half split between brown rice and white rice, slowly reducing the amount of white rice each time you make it. You can do the same with whole grain pasta. Even canned soups, use half a can of low sodium with half a can of normal and slowly adjust until you have adapted to the low sodium taste.
They say use the 80/20 rule. If you try to do 100% clean all the time, you can get obsessive, and eventually worn out, tired, and abandon the plan due to frustration. Plan the 20% for when you travel, or social engagements. Makes life less complicated that way and your chances of sticking to it are greater. I am pretty sure this is where I fail. I try too hard, get frustrated, don’t allow room for movement and eventually go on a binge of all the wrong stuff. It then starts a cycle of cravings etc. I need to factor in that 20%.
There is a ton of information out there on eating clean. In September of 2008, after seeing a picture of myself, I found Tosca Reno’s Clean Eating book (she has a blog). She became my “goal” as she wasn’t quite 50, and was in fantastic shape. I wanna be like her when I grow up (more or less).
Now I just need to remember all of this when I fall off the wagon due to poor food choices like I did a couple of weeks ago. I know this stuff, have for some time now. I have read a ton of books, have felt very good eating clean, my body has changed in the last 18 months from unhealthy to pretty healthy. I just need to remember how good I feel when I am on track. Once I get everything under control, my weight should normalize quickly. Now that I’m exercising daily which now includes, Hot Yoga, Strength Training, Cardio and lots of Stretching, I should start seeing results. This year will be different, I just forgot for a week or so.
I’ve just got to practice what I just wrote about :)
Thanks again for reading and have a FANTASTIC week.
Sunday, March 28, 2010
- Exercise every single day.
- I accomplished this…. I exercised every single day and this coming week will be the same. I need to increase my walking times so some days are going to have to be doubled up.
- Drink my Wheatgrass/Vegetables every morning to make sure I am getting all my nutrients.
- I did not drink any for the last 3 days because my Wheatgrass isn’t quite ready but tomorrow I’ll be back on track.
- Eat more protein. Especially after a strength training session.
- I have a jug of protein powder in the back of my car with my shaker cup so I managed to have some protein right after my sessions. I also had some HB Eggs, and lean cut meats on hand during the day for an extra boost.
- Lose another 5 inches (overall body) by May 3rd.
- Haven’t measured yet… going to do that next weekend.
- If it doesn’t provide me some kind of valuable nutrition, then don’t put it in my mouth.
- Still working on this one. Key is to not have the “stuff” around the house in the first place.
- Be Kind to Myself
- I am going to work on NOT beating myself up when I mess up and just move on.
Last night, his dad and GF (who is carrying my new granddaughter), came over to take him to the 3D movie - “How to Train Your Dragon”. It sounds like such a cute movie that I’m going to have to go see it. Cartoon or not, this adult is going. They stayed for dinner so we got a good visit in. My son is quite allergic to my dog so he can’t stick around here too long but he did get to play with his son for awhile. I love my son to death, but he really needs to be a more active participant in his sons life (they have been separated since Aiden was 2). I don’t want to elaborate more, let’s just say I’ve expressed my concerns numerous times….
Aiden and Katie (dog) have become best friends this weekend and she sits with him all the time. I’ve been trying to get a picture but each time I get up to grab the camera, she gets down from sitting with him to follow me. She’s a mama’s girl and needs to go where I go. Silly dog…
I have lots more to say but going to save it for later :)
But before I sign off, I wanted to just say “Hello” to all my new followers. Welcome to my journey….hope I don’t bore you too much.
I hope everyone is having a FANTASTIC weekend.
Friday, March 26, 2010
The following is long but I hope you find it useful information.
I really liked this description of GI (original document found here)
The glycemic index is a tool that measures the speed of a specific food into the bloodstream to create insulin. The faster the speed of entry of food into the bloodstream, the more insulin is secreted and vice versa. Along with a myriad of health problems caused by an over-secretion of insulin, one of the major problems of excess insulin is that it triggers the extra storage of fat. In a nutshell, extra insulin = extra fat.
Should I avoid all High GI Foods?
No, there is a time and place for certain foods which will raise your insulin levels. Before, during and after exercise is the perfect time to enjoy your high glycemic foods which contain a high sugar content. Why should eat high glycemic index foods after a workout? After exercise your body will react to the excess sugars and create the hormone 'insulin' this hormone helps your body build muscle during this time.
Does Low Carb Mean Low GI?
No, low carbohydrate foods do not mean that they have a low glycemic index value. What does that mean for you? Well, if you have are at risk for diabetes it means that you should be aware of what categories of foods to eat.
Why are high-fiber foods high in GI?
The high fiber foods that are referred to as high in GI have a lot of Insoluble fiber. This type of fiber doesn't slow digestion unless it is acting like a fence to inhibit access to enzymes. Some samples of high fiber high GI foods include whole wheat breads, whole wheat pastas, etc.
Low GI= Under 55
Moderate GI = 56 -69
High GI = Greater than 70
I’ve gathered the following guidelines:
Breads, cereals, crackers, chips and other carbohydrate packaged products:
Limit your intake of finely ground, soft, puffed and flaky products. Finely ground flour products – both 100% whole wheat and white flour such as soft whole wheat or white flour bread, crackers, breakfast cereals will have a high glycemic index. If you can mush it together and form a ball out of it– the glycemic index is high.
Anything "puffed" such as puffed wheat, rice or corn cereals – even whole wheat ones – usually has a high glycemic index. If something has been processed into small fine particles that can be crushed into crunchy crackers and cereals – the glycemic index is probably going to be high –even those made out of good whole grains. Most crackers, packaged cold cereals and chips have a glycemic index in the 70s, 80s and 90s.
Instead, choose dense, grainy, chewy products. Foods with intact fiber will be more "dense" and chewy and less flaky and light. If the fiber is intact the product will have a lower glycemic index. Grainy, dense breads are more likely to have a lower glycemic index. Choose coarse breads with at least 50% intact kernels.
Sourdough breads, because of the acids produced by the fermentation of their yeast starter culture, have much slower rates of digestion and absorption.
You can also eat whole grains in their natural state. Whole intact grains that have been softened by soaking and cooking will have a low GI value. For example, cooked barley has a GI value of only 25. Cooked whole wheat has a GI value of 41. But choose old fashion whole grains and not the "instant" varieties – anything that has been "instantized" is probably going to have a higher glycemic index.
Fruits and Vegetables:
Choose barely ripe fruits and vegetables for a lower glycemic index. Overly ripe fruits and vegetables have higher sugar content and a higher glycemic effect than just ripe foods.
Tropical fruits, such as mango, papaya, pineapple, and cantaloupe tend to have higher values than temperate fruits such as apples and oranges. But all fruits are OK. Even the higher glycemic index fruits like pineapple will usually have a GI rating in the 60s. Just don't eat only watermelon (GI 72).
Almost all vegetables are low to moderate glycemic index and are great to eat. The poor carrot has been greatly maligned as having "too much sugar" but actually has an average glycemic index of only 47.
Most potato varieties have a high glycemic index due to the presence of high amounts of amyl pectin that is quickly digested.
Tiny new white and red bliss potatoes have a lower GI value than normal varieties. Russet baked potatoes have the highest glycemic index (an average of 85) and mashed potatoes an average of 92.
The glycemic impact of potatoes can be lessened by eating smaller portions and varying your diet with alternatives such as sweet potato (GI- average 61 - the starch in sweet potatoes is amylose – more slowly digested and absorbed) or yams (GI average 37).
Rice vs. Pasta:
Pasta gets a bad rap. Pasta gets blamed for all sorts of maladies because it routinely gets categorized as a bad carbohydrate. "They" say to cut out the pasta and eat rice.
Well, it just so happens that pasta has a low to moderate glycemic index (30-55) that results in a slow, steady release of energy in your body.
Pasta made with semolina is made from cracked wheat and not finely ground flour so it has a moderate glycemic index. Furthermore, pasta is unique in its physical make up. The reason for its slow digestion and steady release of energy is "the physical entrapment of ungelatinized starch granules in a sponge-like network of protein molecules in the pasta dough." That is something you don't need to understand to get the good news that pasta can be good for your energy. Yippee!
But always serve pasta al dente. If you overcook pasta it gets soft and swollen and you have fully "gelatinized" those starch granules and turned pasta into an energy drainer.
Almost all kinds of pasta have a lower glycemic index than most varieties of rice - even brown rice (a glycemic index over 70 is typical because almost complete "gelatinization" of rice starch takes place during cooking). And pasta has more protein than rice or potatoes. Overall semolina pasta is a good energy food and can be part of a high-energy diet. Remember though – a serving is just 1/2 cup and keep variety in your diet by not eating pasta any more that once every four days.
Rice varieties such as Jasmine and short grain varieties (even short grain brown rice) that have a lot of amylopectin tend to have higher glycemic index GI (high 70s to 139). You will know these higher amylopectin rice varieties because they tend to stick together after cooking (an example of the "if you can mush it into a ball and it sticks test").
High amylose content rice varieties such as Basmati, Uncle Ben's converted rice and long grain brown rice have a low glycemic index. If the rice grains stay separate after cooking it is more likely to have a lower glycemic index (GI 50s and 60s)
Great alternatives to rice include pearled barley, buckwheat, bulgur, couscous, or noodles - all moderate to low GI.
Simple steps to lower the glycemic effect of your diet:
To get good glycemic control you don't have to eliminate all high glycemic index foods – just be sure and have at least one low glycemic carbohydrate at each meal.
Overly cooked foods are predigested have higher sugar content and a higher glycemic index. Avoid over cooking your foods.
Fats slow down the digestion of starches. The higher the fat content of a food the lower its glycemic index. This is why the glycemic index of potato chips is lower than that of a baked potato. To lower the glycemic effect of a high glycemic food such as a French baguette add a little fat such as olive oil, good quality organic butter or some nut butter.
When you do eat a high GI index carbohydrate include protein with it. The protein will slow down the rate of digestion and can cut the glycemic index effect by about one third.
The higher the acid content of a food the lower its glycemic index. Acids in foods slow down stomach emptying, thereby slowing the rate at which the starch can be digested. Include some acidic foods in your meals like vinegar, lemon juice, limejuice, some salad dressings, and pickled vegetables. A side salad with your meal will help to keep blood glucose levels under control. Four teaspoons of vinegar in a salad dressing or about four teaspoons of lemon on your food or in your water reduces the glycemic effect by about one-third.
Include more legumes in your diet. Legumes are super nutritious, high fiber low glycemic index foods (GI ranging from 13 to 59). If you want to ensure stable long lasting blood sugar control legumes are your friends.
The glycemic index is only one of many markers you can use to choose nutritious foods. It is not the only marker to use. Often it is better to have a higher glycemic index food such as baked potato than a lower glycemic index food such as potato chips. Consider not only the glycemic index of a carbohydrate but also the nutrient value of the food when making your choice.
If you have read this far, thank you! Have a FANTASTIC DAY!
Thursday, March 25, 2010
p.s.s. Bikram Hot Yoga was another killer last night - same instructor from a couple of weeks ago that didn't attempt to cool the room at all. It got unbearably hot again. I struggled in the end to stay focussed. In fact, I laid down a bit more than I normall do.
Wednesday, March 24, 2010
Tuesday, March 23, 2010
What would your life look like if you truly believed, without a shadow of a doubt, that you were beautiful?
What would your life look like if you believed you had the best body in the world?
What would your life look like if you believed you were unequivocally attractive enough, qualified enough and deserving enough to be, do, and have anything you desired?
What would your life look like if you were not obsessed about your weight and being thin?
I’ve got the rest of the chapter to read through before I openly answer any of the above questions, but they are all very valid questions and really got me thinking. How different would my life have been? Honestly…. I don’t think it would have been different at all. The only thing that comes to mind is that I would have been a LOT more confident in and of myself. But would my life be different than it currently is? I don’t think so – more outgoing (confident) but how would that have changed how I live now? I'm living a good life.
Monday, March 22, 2010
I’ve got 6 weeks until I leave for Mazatlan for our yearly trip. I so wanted to be at goal weight by then and in pretty good shape. But I have spent the last 3 months working on my “working out” and not too much focus on the eating right thing. It’s time folks to get my stuff together and quit sabotaging myself.
There are also 13 weeks of spring and I’m going to join in with Loretta in her spring challenge and make some goals for myself (I miss Steve’s P10 challenge).
So here goes:
- Exercise every single day. No more taking days off. I sit at a desk, in a chair for 8 hours, 5 days a week – I think that is enough time OFF to give my body a break.
- Drink my Wheatgrass/Vegetables every morning to make sure I am getting all my nutrients.
- Eat more protein. Especially after a strength training session.
- Lose another 5 inches (overall body) by May 3rd.
- If it doesn’t provide me some kind of valuable nutrition, then don’t put it in my mouth.
A couple of weeks ago I had written at the end of one of my posts “If I am going to train like an athlete, I need to eat like an athlete”. Well I have to keep that mantra in my brain for the next 13 weeks (except the week in Mazatlan… we ALL know that is going to be a week of indulgence), and make the right choices when eating and drinking. I’m really not getting any where fast doing what I currently am doing. I have no one to blame but myself. It’s time I took a hold of the situation and make it right. What’s that saying again…. Insanity -doing the same thing over and over again and expecting different results – not likely going to work for me is it.
I hope everyone had a fantastic weekend and a great Monday.
Saturday, March 20, 2010
I was researching “butt” exercises. The more I read, the more it was obvious that weak back/butt/hamstring muscles are very much a part of my hip issues. When I was reading the NRoL4W, he mentions how Women in particular are very weak in the backside, but we are very strong in the front (Glutes, Chest, etc.). When I read that in the book, that’s when I started thinking about my own issues.
When I shorten my hamstrings, i.e., pull my foot towards my butt, it feels like it is going into a charley horse. It cramps and hurts. My butt/hip muscles are very tight and therefore I have very little flexibility in that area. My hip flexors in the front are very tight, so I can’t take long steps because the muscle pulls my leg up fast (Physio Terrorist said that is why I don’t walk very fast). My butt if flat if you look at me from the side, my Bro-in-Law calls me his “no-ass-Sister”. All in love.
I found this website that I thought quite interesting:
So from that website (plus others) & my massage terrorist, I’d say one of my issues is that I have a tight Piriformus muscle and it can cause problems, one of which would be irritating the sciatica on occasion. 85% of people, the sciatica runs underneath this muscle, and about 15% it can run right through. Either way, if the muscle gets inflamed at all, it can cause pressure against the nerve and cause pain. I understand that pain (as I am sure a LOT of folks do).
Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:
- Exercising on hard surfaces, like concrete;
- Exercising on uneven ground;
- Beginning an exercise program after a long lay-off period;
- Increasing exercise intensity or duration too quickly;
- Exercising in worn out or ill fitting shoes; and
- Sitting for long periods of time
I think that all those points are ME!! I have worked at my job for the last 21 years sitting at a desk. Outside of that I was not very active and when I was, I forgot to do any stretching. And shoes…. I didn’t know I needed good shoes way back when…
It’s all connected. :)
All of it. When I stretch, I feel a pull every where in my hip/butt area. Crossing my legs, lifting my legs, everything always pulls. Always. I feel like I need to stretch all the the time. So lately, I have been.
I “feel” like I am down the right path and since this post is long enough I am going to stop now but this isn't’ the last of it…. :)
Friday, March 19, 2010
My exercising has been OK. Well it’s been good but not as good as I need it to be. Since Sunday, I’ve done one 2hr walk, two personal training sessions, with a little bit of cardio on the elliptical machines and two Hot Yoga sessions so far. I have not done any walking since Sunday as I want to get new shoes before I do any serious walking again. I realize I have the break-in period for the shoes so thought it would be a good time to take several shorter walks to ease myself into the new shoes as well as back into walking without hurting my hip/back again. I still have 3 weeks before I can get my orthotics so the shoes should be broken down by then.
Wednesday, March 17, 2010
Tuesday, March 16, 2010
Monday, March 15, 2010
When I first started out (just leaving my home), my right knee was a bit sore. I know I need new shoes, and I figured once I warmed up it would go away. Which it did. But eventually my hip started to hurt. It is actually my lower back, just to the right of my spine. I can pinpoint the pain now and can easily describe it to a doctor. At an hour mark, I stopped, gave Katie some water, and then I stretched. I also decided it was time to head back as I was getting more sore with each step and that also meant I still had an hour to walk to get back home.
As I got out of the park, which was up a very steep hill, I stretched again and knew I had about another 20 minute walk to make it to my house. Well my hip was so sore at this point, I just slowed right down. I was very tempted to call Mr. Sandra to come get me, but I didn’t. When I got home, I knew I couldn’t stop moving so I spent about 15 minutes stretching, then had to go to the basement to do something. Well each step back up the stairs, was very painful. As soon as I took the pressure off of my leg, the pain would just shoot through my back.
All I could think of was it flaring up again like it did in September and what the heck could I do now to prevent that from happening. So I took some Tylenol/Advil combination (worked well last time) and within about 3 hours it eased off a bit. I continued to move and stretch my leg/back throughout the evening and soaked in a hot tub after dinner. When I went to sleep, I made sure I slept mostly on my back and not my side so as to not irritate it much more. I succeeded as I am not that sore today (at least not with the little bit of walking I have been doing). However, I did walk about 4 blocks to the bank and back at lunch time and it was sensitive. I must note though, that I was not wearing the appropriate shoes (very flat with no support), so it doesn’t surprise me it got a little sore.
I have an appointment with a new podiatrist tomorrow as I wanted to get fitted properly for orthotics and new shoes. I currently have orthotics but have never felt they were right for me. And although I’ve needed new shoes for awhile now, I didn’t want to buy any until I had talked to him as I really want the correct shoes to train properly to walk long distances.
And tomorrow when I work with my PT, I’ve got to let her know that I want to strengthen my glutes and abductors more. She knows this already but after yesterday, I need more in the glute area. My brother-in-law calls me “Hey No-Ass SIL” each time he sees me – I know I’ve got some work to do.
I am back to normal this week and now have time to read some blogs. I can’t catch up with all that was posted in the last 10 days as I don’t have that much time to read, so if I’ve missed something you have shared recently, I am sorry I haven’t caught up with you.
Have a fantastic day, and tomorrow I’ll be posting some goals for the next 7 weeks.
Sunday, March 14, 2010
Now that the Perfect 10 challenge is over, I have to set some more goals to complete in the next 7 weeks. We go to Mazatlan every May and we leave on the 4th. I want to be bathing suit ready before I go, so I’ve got some work to do. Since scale weight is really a depressing measure of success for me, I am going to heavily rely on my measurements and calliper results instead. I do plan on weighing daily as it also keeps me more on track but it is the tape measure that I’m going to post. I will post up my goals later.
Last week was a complete blowout for me. I spent 5 days in a meeting room from 8:00 a.m., to 5:00-5:30 each day. I was still getting to work at 6:30 and didn’t actually leave until after 6 so it made for very long days. They supplied bagels/muffins and fruit/yogurt for breakfasts, and then the lunches were: sandwiches/wraps,beef dip, pizza, lasagne, meat/cheese plates, etc. Very carb filled choices and by the afternoon, everyone struggled to keep awake. Went out for dinner two nights, which also included adult beverages. I ate more sugar last week than I likely did in all of last year. And I certainly feel the effects of it all.
To top it off, Friday night was my Long Service Banquet, which was great fun by the way, but again, lots of adult bevi’s. I’ve been with this company for 20+ years and there were quite a few of us that work together so we have known each other for quite some time. We had fun! I even got Mr Sandra up to dance once but then he got tired. :( So I danced without him. We closed the place down…..
My saving grace last week was that I still did my two personal training sessions (with extra cardio for warm ups) and did get up two mornings and walked. Not nearly enough, but I did some. No Hot Yoga though and I do miss it. As of today, I am back to normal and will be on schedule. My life just goes south if I don’t follow my plans.
Today to start out the day right, I’m going to take my little girl and go for a walk outdoors for a couple of hours. Don’t know how long yet but will just walk until I don’t feel like it anymore. I’ve got 60 miles to practise for. Will report my results in Dailymile later.
I hope everyone is having a wonderful weekend.
Friday, March 12, 2010
- Log my Food – I feel I have done fairly good on this for the last 10 weeks. I’d give myself a grade of 75% because I did really well 5/7 days. In the beginning of the year, it was more like 7/7 but the last month I’ve not been logging as much on the weekends. I know this is something I need to work on so am going to continue to focus on logging until I am 100% sure of the amounts I am eating.
- Lose 10lbs. – Nope, I lost somewhere around 4.7lbs. I forgot to weigh myself this morning so I won’t have the final number until tomorrow. I’ve stayed pretty static the last 3 weeks so I suspect it will be around the same. But considering I lost 10lbs in the total of 2009, I’m ok with only losing 4.7 the first 10 weeks. My BF% via caliper has gone down quite a bit, and my LBW has gone up, so scale weight really is not accurate for me. In fact, I plan on not weighing myself much for the next while and going by caliper and measuring tape only to keep me motivated.
- Exercise min 5x week – I have definitely aced this goal. I took up Hot Yoga, working out with a Personal Trainer 2x week, ST 1x week on my own or attending a Body Pump class, signed up to walk 60 miles for the Kidney Foundation…. So I Think I will continue to do well in this area.
- Schedule One Cheat day – Yep- I’m failing myself on this one. I need to try to limit it to one cheat MEAL not DAY and am getting much better at it, but the key factor I’m missing is the ONE. Only ONE day, not TWO times a week.
- And as for the cleanse – with all the exercising I’ve been doing, it is not something I felt was to my benefit so I did not do this one.
Sunday, March 7, 2010
I met with my PT on Thursday night and forgot to wear my HR monitor. It’s too bad because she had me working pretty good and I know my HR would have been up there. It was a good workout and I think we will get along just fine.
Friday, I went for nice walk again in the park near our home. My daughter is sick with a cold so we only strolled but I got her and Katie out for a walk. Our weather has been so nice, it’s a shame not to get out there and enjoy it.
Saturday I went to the gym and tried out my very first Body Pump class. Now that is a workout. I had no idea how much weight to put on my bar but I have a better idea now. I could have used heavier weights in some exercises and had the right ones for some of the upper body exercises. My shoulders are not my strongest part of my body. Unfortunately, I had slept funny earlier in the week and my shoulder/neck was sore and doing the shoulder exercises irritated it more. I did not sleep well last night at all.
And that workout did me some good as I am sore today. Not lower body as I’ve been working that pretty good lately but the upper body is stiff and I like that feeling. So today, Katie and I went for a walk in the community (another very nice day) and walked for 3.83mi in just over an hour. Could have walked more but I had to use the facilities and needed to come home. When I do get on the longer walks, this is one thing that is going to be tough for me.
This week I am not going to be able to blog much or ready anyone's entries. I’ve got a very busy week ahead work wise and am in a meeting from 7-5 Monday to Friday. We also have some after work functions to attend so I’ve had to re-arrange all my training sessions. I have not been able to get to Hot Yoga since last Monday and it isn’t looking Iike I am going to be able to get there at all this week. I’ve managed to re-arrange my nights and booked with the PT so I will get that workout in. I miss Yoga already.
Went to take the boy to Avatar today (just as good the second time) rather than go to Yoga. He hasn’t seen it and I wanted him to go before he went back home to Mom. We don’t get him for another two weeks so it made his day. Yoga will be there next Saturday (after Body Pump … I’m addicted now).
So hopefully I will be able to get my last update for the Perfect 10 done first thing Saturday morning but I will not be at home so it all depends on the internet connection. I will try to keep in touch with everyone this week. Eating healthy will be an issue with ordered in lunches with the meetings but I am bringing in my own snacks so I should be half way there. :)
Hope everyone has a fantastic week!
Saturday, March 6, 2010
I didn’t get a chance to post my P10 results yesterday. So hopefully this isn't too late.
- Log my Food
- I do really good during the week but suck on the weekends. Now that the weather is getting nicer, I just seem to be busier and outside more. My house is suffering too. :)
- Lose 10 lbs
- Well not so good at scale wt so far – I’m down 4.7llbs in body weight but I’m down almost 7% BF and gained almost 6lbs lean body weight. So really the scale weight isn’t a good measure for me.
- Exercise min 5x week
- I ace this one.
- Schedule 1 (ONE) Cheat day
- Still working on this one.
- Complete 1 "Modified" 7-day Total Cleanse
- Cancelling this one – not a good thing for me to do right now.
So for something you don’t know about me….
I used to have 7 iguanas and one bearded dragon. Most folks thought they were my kids (had 5 kids at the time) but they were mine. Then I brought home a rescued iguana from the animal shelter and it had some kind of disease that killed off all of them one by one. It was pretty sad and I’ve not had time nor the inclination to have any more as it was pretty tough to lose them all like that ( I know, not a happy story… sorry).
Hope you all have a wonderful weekend.
Edited after first post:
Pictures from Little Cayman (2008)
We had just ridden peddle bikes around the island – it was very hot, and my face was pretty red.
We rented scooters the next time.