I'm actually not sure what exercise I did this past week, though I did do some. This was Christmas week. It was also the week my Dad had a stroke; I got an ass-kicking flu that laid me low for three days; last-minute Christmas shopping, preparations, and dinner were also snuck in there; and visiting with #2 son from out-of-town. Oh, and trying to actually be in the holiday mood and enjoying the company of loved ones. Oye.
So today was low-key.
Sunday, Dec. 30: Brisk walk in the park (~28 degrees and slippery--glad I hadn't tried for a run).
Monday: ummmmm
Tuesday: Yoga 1 hr in class
Wednesday: P90 sculpt + veggie/fruit day (leading into a two-day fast)
Thursday: P90 cardio + mostly liquid day except for a meal of soup and salad at Panera. Absolutely famished and faint on the way to see my Dad. I think when I'm under stress and on the move, I can't subsist on an entirely liquid diet (or my mind is not strong enough!). Still lost some weight and feeling less bloated, so I'm going to do a mainly liquid except for one meal a day diet today and through the weekend.
Friday: nada! but continued liquid diet day except for a small omelet with fresh fruit and carrots
Saturday: P90 sculpt and broke the fast with a dinner of white chicken chili and a salad
Sunday, December 30, 2012
Monday, December 17, 2012
Week of Dec 16
Sunday: 30 minute run (plus some walking)
Monday: P90 Sculpt (rainy day; glad I ran yesterday)
Tuesday: P90 Cardio (no abs)
Wednesday: nada
Thursday: P90 Sculpt
Friday: shopping, shopping, shopping (a LOT of walking)
Saturday: cardio yoga w/Lilias (tape)
Monday: P90 Sculpt (rainy day; glad I ran yesterday)
Tuesday: P90 Cardio (no abs)
Wednesday: nada
Thursday: P90 Sculpt
Friday: shopping, shopping, shopping (a LOT of walking)
Saturday: cardio yoga w/Lilias (tape)
Sunday, December 9, 2012
Week of Dec 9
Saturday: Day off!
Sunday: 35 minute run/stop at Welcome Center/20 minute run
Monday: Honestly, the day was 5:00 a.m. to 8:30 p.m. I did walk a lot on campus today!
Tuesday: P90 Sculpt
Wednesday: Pilates 1/2 hour
Thursday: P90 Cardio plus alt. abs
Friday: 20 minute walk
Saturday: long day with walking
I'm unsure yet whether I'm going down to 5 P 90s a week plus alt. exercise or whether I'll move back up to 6/week.
Sunday: 35 minute run/stop at Welcome Center/20 minute run
Monday: Honestly, the day was 5:00 a.m. to 8:30 p.m. I did walk a lot on campus today!
Tuesday: P90 Sculpt
Wednesday: Pilates 1/2 hour
Thursday: P90 Cardio plus alt. abs
Friday: 20 minute walk
Saturday: long day with walking
I'm unsure yet whether I'm going down to 5 P 90s a week plus alt. exercise or whether I'll move back up to 6/week.
Sunday, December 2, 2012
The 90-day challenge
Saturday--Dec 1: (I think I'll switch to a Sat. start to the week, since this is Day 1 of 90)
Finally broke down and bought P90. First of all, the exercise wasn't as hard as I thought it would be, given the build-up from my sons; second, the program involves much more repetition than I thought it would be as I look ahead at the schedule. Somehow, I thought there were a lot of different exercise, but the exercises stay the same for 90 days, just moving between cardio and stretch, with the option of two different levels for each.
Will review this more as I move along, but Day 1 was relatively easy and almost all things I'd done before, only more of them (e.g., each type has 8-15 reps; the videos I'd done had 3 sets of 10 reps, so I'm actually used to doing more. Good news: I felt very strong doing them and I'm surprised, for example, at how many push-ups I can do. Checking myself in the mirror makes me think I'm not in awful shape for my age or the lack of recent exercise. Also: I'm planning on buying adjustable weights because my 8 lbs weights that once felt so heavy now feel just fine.
Bottom line: it made me feel, as exercise typically does, like eating better (finally cooked up the pumpkin I had and made some spicy pumpkin soup), drinking less, keeping more active in general, and I slept relatively well (hot flashes still a problem). I am also (partly because of the money I spent) planning to stick with this and other exercise every day for the next 90. Am looking into a running club or training program for a half-marathon, though I'm not sure whether it's more likely I'll commit to an exercise program in the winter or whether the spring/summer is better for an autumn half marathon--both have their drawbacks, as summer can be pretty sticky.
If nothing else, it will keep me moving between now and end of February--the winter doldrums.
And so:
Saturday: Day 1 P90 (sculpt)
Sunday: Day 2 P90 (cardio + abs)
Monday: Day 3 P90 (sculpt) and 40 min run (+10 min walk)
Report out on P90 so far: my shoulders are slightly sore in places that's not the good muscle sore, more of a "I think I moved the wrong way" sore; I'll have to watch some of the weights I use and consider going down in the weight on some exercises until I'm more sure of my form. Lower back hurt after the abs on Sunday; I think there was too much strain on the lower back--wasn't happy with some of the moves (very little relief from constant lower back effort or time to stop and stretch between moves), so may consider how I can modify them for back issues. One big drawback to the P90 video is that there are very very few suggestions as to how to modify for various common concerns, and the moves are rapid without much time for setting up carefully. True, one can pause the disc, but that gets annoying. Advantages include the fact that each set is only about 35 min long--hard to say I can't find time for that. Some moves are new; more weights overall per week than I generally have done so I can see why there is the "sculpt" expectation. A bit of hot dogging it this week (oh, I can do this!) and so I probably overdid as well, so partly it's my bad! I did feel like running today--could barely get home to change and run, so I think the workouts are revving me up!
Tuesday: Day 4 P90 (cardio) abs from Pilates and yoga classes
Wednesday: Day 5 P90 (sculpt)--took it easy on some by reducing weights, and yet still had a sore back today. There's something about the exercises that, on a daily basis, is hard on the lower back, and I do know how to be careful about exercising. Will do tomorrow's P90 and, have a rest day (which is built into the system, and which I hope can be a long walk day) and then a day of yoga to supplement a very basic P90 class. I will try this another week, but if my back is suffering, it's Tony Horton getting trashed!
Thursday: Day 6 P90 (cardio) cardio went fine, though I tried to "tone down" any exercises that could impact lower back--tried concentrating a lot more on form. For abs, I switched in my Pilates ab routine, but even with that, I started having lower back pains and so did some stretches and yoga postures that are good for core, but mild on lower back. 1:45 p.m. and feeling okay, so with rest day tomorrow (when I'll take a long walk), I will start the next six-day routine with a little more caution.
Friday:Pouring rain, so decided not to run or walk today; instead, Strength Training tape (60 min); I do like the care and control of my other "instructors" cfd to Horton!
Finally broke down and bought P90. First of all, the exercise wasn't as hard as I thought it would be, given the build-up from my sons; second, the program involves much more repetition than I thought it would be as I look ahead at the schedule. Somehow, I thought there were a lot of different exercise, but the exercises stay the same for 90 days, just moving between cardio and stretch, with the option of two different levels for each.
Will review this more as I move along, but Day 1 was relatively easy and almost all things I'd done before, only more of them (e.g., each type has 8-15 reps; the videos I'd done had 3 sets of 10 reps, so I'm actually used to doing more. Good news: I felt very strong doing them and I'm surprised, for example, at how many push-ups I can do. Checking myself in the mirror makes me think I'm not in awful shape for my age or the lack of recent exercise. Also: I'm planning on buying adjustable weights because my 8 lbs weights that once felt so heavy now feel just fine.
Bottom line: it made me feel, as exercise typically does, like eating better (finally cooked up the pumpkin I had and made some spicy pumpkin soup), drinking less, keeping more active in general, and I slept relatively well (hot flashes still a problem). I am also (partly because of the money I spent) planning to stick with this and other exercise every day for the next 90. Am looking into a running club or training program for a half-marathon, though I'm not sure whether it's more likely I'll commit to an exercise program in the winter or whether the spring/summer is better for an autumn half marathon--both have their drawbacks, as summer can be pretty sticky.
If nothing else, it will keep me moving between now and end of February--the winter doldrums.
And so:
Saturday: Day 1 P90 (sculpt)
Sunday: Day 2 P90 (cardio + abs)
Monday: Day 3 P90 (sculpt) and 40 min run (+10 min walk)
Report out on P90 so far: my shoulders are slightly sore in places that's not the good muscle sore, more of a "I think I moved the wrong way" sore; I'll have to watch some of the weights I use and consider going down in the weight on some exercises until I'm more sure of my form. Lower back hurt after the abs on Sunday; I think there was too much strain on the lower back--wasn't happy with some of the moves (very little relief from constant lower back effort or time to stop and stretch between moves), so may consider how I can modify them for back issues. One big drawback to the P90 video is that there are very very few suggestions as to how to modify for various common concerns, and the moves are rapid without much time for setting up carefully. True, one can pause the disc, but that gets annoying. Advantages include the fact that each set is only about 35 min long--hard to say I can't find time for that. Some moves are new; more weights overall per week than I generally have done so I can see why there is the "sculpt" expectation. A bit of hot dogging it this week (oh, I can do this!) and so I probably overdid as well, so partly it's my bad! I did feel like running today--could barely get home to change and run, so I think the workouts are revving me up!
Tuesday: Day 4 P90 (cardio) abs from Pilates and yoga classes
Wednesday: Day 5 P90 (sculpt)--took it easy on some by reducing weights, and yet still had a sore back today. There's something about the exercises that, on a daily basis, is hard on the lower back, and I do know how to be careful about exercising. Will do tomorrow's P90 and, have a rest day (which is built into the system, and which I hope can be a long walk day) and then a day of yoga to supplement a very basic P90 class. I will try this another week, but if my back is suffering, it's Tony Horton getting trashed!
Thursday: Day 6 P90 (cardio) cardio went fine, though I tried to "tone down" any exercises that could impact lower back--tried concentrating a lot more on form. For abs, I switched in my Pilates ab routine, but even with that, I started having lower back pains and so did some stretches and yoga postures that are good for core, but mild on lower back. 1:45 p.m. and feeling okay, so with rest day tomorrow (when I'll take a long walk), I will start the next six-day routine with a little more caution.
Friday:Pouring rain, so decided not to run or walk today; instead, Strength Training tape (60 min); I do like the care and control of my other "instructors" cfd to Horton!
Thursday, November 29, 2012
Finally
Perhaps this is where I got into trouble last year. Holidays. Mashed potatoes. Pumpkin Pie. Relatives. Sadness. Remembering those who are no longer here or lives that are no longer lived the way they were. Change that is not always a pleasant thing. As I ran today, I could feel myself physically slow as I thought of my concerns, as I worried about those I love. How are our emotions NOT connected to our bodies and our motivation and our perspective on the world? If anyone thinks that these things can be parceled out and subdivided, like so many lots in a suburban landscape, more power to them. For me and, I would hazard to guess, many others, our loves, our losses, our hopes, our fears drive us, impede us, change us, but in some way, affect us. I feel I have lost the ability to see myself as important. Why? Because I am worried and consumed about others whom I loved or love, whom I want to bring into my world, whom I think about more than I can focus on what is good or right for me. What the hell does this have to do with an exercise or diet blog? Because it is part of my day to day, part of my life. Its effects change whether I greet the day and start to run, or whether I hunker down under the covers thinking how much I would like to just stay there, how much I want to be loved, how much I fear for those I love.
Thursday, Nov. 29: Nevertheless . . . I ran today: 3.75 miles--combining walking and running. A sunny day. A brisk day. A good day, as they say, to be alive.
Thursday, Nov. 29: Nevertheless . . . I ran today: 3.75 miles--combining walking and running. A sunny day. A brisk day. A good day, as they say, to be alive.
Sunday, November 18, 2012
Thanksgiving Week
Hot Dog! Or should I say Turkey! This is the week of the 10K with Geoff, Greg, and Andrew. Looking forward to it!
Sunday: 30+ minute run--a fair amount of hills--felt good! 60+ degrees helped.
A brief comment: I haven't lost any more weight after my "recommitment" in October. I'm actually okay with that because I know I haven't stuck to the exercise routine I said I'd get back on. I'm (generally) watching what I eat, exercising at least a 3-4 times a week, and making sure I don't gain. I've had to deal with some difficult emotional events and I'm proud, really, that I didn't let those cause a downward spiral in my health (I have to say that, otherwise I can get down on myself when I'm really not doing badly). One thing I will be sure to begetting back to after turkey day, though, is yoga: this is my stress reliever, muscle stretcher and strengthener, and how I can avoid the pain of fibromyalgia and the tension-related neck and arm issues.
Tuesday: balance ball exercise (1/2 hr)
Wednesday: yoga (1/2 hr)
Thursday: 10K Thanksgiving Day run!
Friday: day off--didn't feel good most of the day after the run; upset tummy that didn't go away and still a bit of a problem on and off on Friday. Will eat something different before a race next time!
Sunday: 30+ minute run--a fair amount of hills--felt good! 60+ degrees helped.
A brief comment: I haven't lost any more weight after my "recommitment" in October. I'm actually okay with that because I know I haven't stuck to the exercise routine I said I'd get back on. I'm (generally) watching what I eat, exercising at least a 3-4 times a week, and making sure I don't gain. I've had to deal with some difficult emotional events and I'm proud, really, that I didn't let those cause a downward spiral in my health (I have to say that, otherwise I can get down on myself when I'm really not doing badly). One thing I will be sure to begetting back to after turkey day, though, is yoga: this is my stress reliever, muscle stretcher and strengthener, and how I can avoid the pain of fibromyalgia and the tension-related neck and arm issues.
Tuesday: balance ball exercise (1/2 hr)
Wednesday: yoga (1/2 hr)
Thursday: 10K Thanksgiving Day run!
Friday: day off--didn't feel good most of the day after the run; upset tummy that didn't go away and still a bit of a problem on and off on Friday. Will eat something different before a race next time!
Sunday, November 11, 2012
Veterans Day Week (beginning Nov 10)
Saturday: I'll begin here, because I'm not sure what I was doing this past week--some exercise, some field trips where I was on my feet most of the day, but mainly, recovering from trying to fend off a cold (felt awful Tuesday, election day, got better, but stayed exhausted most of the week), BUT by Saturday, my body was saying "let's boogie" and I ran 70 minutes straight with two 30 sec walk breaks (at 30 minutes and 50 minutes). I'm pumped for the 10K on Thanksgving Day that I'll run with two of my sons! Note to self: You always feel better after you exercise. Always.
Sunday: Beautiful day! Maybe good hiking day? Oops--got windy and cloudy and the day got away from me.
Monday: Pilates
Tuesday: Yoga
Wednesday: about 20 minutes of walking around campus
Thursday: Test run at 9 a.m. in 28 degrees to check for how to dress for the Thanksgiving day 10K. Layered, and had to remove jacket (over the head--will do zip front next time) at about 1.75 mile mark. About 11.5 min miles for 32 minutes. Got toasty!
Friday: Walked all over and around campus, and good thing too since I had a bourbon tasting in the evening. Nice balance.
Saturday: Hiking around Spring Grove. Beautiful place, sometimes eerie, but fascinating.
Sunday: Beautiful day! Maybe good hiking day? Oops--got windy and cloudy and the day got away from me.
Monday: Pilates
Tuesday: Yoga
Wednesday: about 20 minutes of walking around campus
Thursday: Test run at 9 a.m. in 28 degrees to check for how to dress for the Thanksgiving day 10K. Layered, and had to remove jacket (over the head--will do zip front next time) at about 1.75 mile mark. About 11.5 min miles for 32 minutes. Got toasty!
Friday: Walked all over and around campus, and good thing too since I had a bourbon tasting in the evening. Nice balance.
Saturday: Hiking around Spring Grove. Beautiful place, sometimes eerie, but fascinating.
Monday, November 5, 2012
Voting Week
Yikes--scary week; I've felt nervous for days for a variety of reasons, the election among them.
Sunday--No exercise except shivering. Spent 3.5 hours waiting in line (and then an additional two hours inside) to see President Obama with an opening warm-up by Stevie Wonder. Not much to eat all day, so I think I did well despite the lack of exercise!
Monday--50 minute walk/run, with mostly walking. Nice afternoon, but cold; I think I'm getting wimpy in my old age, and I have this fantasy of getting a job in Northern Michigan or the UP. Yay, right.
Sunday--No exercise except shivering. Spent 3.5 hours waiting in line (and then an additional two hours inside) to see President Obama with an opening warm-up by Stevie Wonder. Not much to eat all day, so I think I did well despite the lack of exercise!
Monday--50 minute walk/run, with mostly walking. Nice afternoon, but cold; I think I'm getting wimpy in my old age, and I have this fantasy of getting a job in Northern Michigan or the UP. Yay, right.
Tuesday, October 30, 2012
Windy Week, Courtesy of Sandy
Sunday: Hurricane brewing on the East Coast--what better way to exercise than walking at Woodland Mound and the Breezy Point Pavilion; fun to be back on old trails, up long, steep hills. 45 min. brisk, windy, invigorating walk.
Monday: So many carbs at Buca di Beppo having Son#1's birthday dinner with family members. Home late.
Tuesday: Straight to bed last night for 11 hours of uninterrupted sleep. Sleep really is my answer to stress, but I feel good today and ready to exercise when I get home. New commitment: daily exercise, even slight, even when snow hits the ground in October as I woke to this morning!
Wednesday: Pilates which I desperately needed; note to self: yoga will keep me from seizing up from stress--DO IT! (Actually, probably most exercises will help, so in these cold and shorter days, I need to hit the videos and classes more, as I'm not as likely to sprint out the door when it's 41 degrees, misty, and dark.)
Thursday: 40 min brisk walk around the park--felt good!
Friday: 35 min run (warmer now than it's supposed to be all day tomorrow)
Saturday: brief exercise as part of cleaning the house!
Monday: So many carbs at Buca di Beppo having Son#1's birthday dinner with family members. Home late.
Tuesday: Straight to bed last night for 11 hours of uninterrupted sleep. Sleep really is my answer to stress, but I feel good today and ready to exercise when I get home. New commitment: daily exercise, even slight, even when snow hits the ground in October as I woke to this morning!
Wednesday: Pilates which I desperately needed; note to self: yoga will keep me from seizing up from stress--DO IT! (Actually, probably most exercises will help, so in these cold and shorter days, I need to hit the videos and classes more, as I'm not as likely to sprint out the door when it's 41 degrees, misty, and dark.)
Thursday: 40 min brisk walk around the park--felt good!
Friday: 35 min run (warmer now than it's supposed to be all day tomorrow)
Saturday: brief exercise as part of cleaning the house!
Sunday, October 21, 2012
Week of my oldest sons' birthday on which they turn 28
Sunday: Due to losing my keys in a bathroom, I ran more this morning than I planned to. Walked 3, ran 23; stopped for 4 minutes to change (I'd gotten hot by dressing too warmly for what started out at 41 degrees but is now 58); ran another 33; stopped for another 3 to use the restroom (and forget my keys); ran another 35 as I headed home and then back again to the park's welcome center to find my keys (couldn't get in the house as I'd locked the screen door and not my main door which meant my hidden key would do me no good--it also meant I was screwed if someone walked off with my keys!); then walked (with a few running spurts) for the next 32 minutes. Total running time = 91+ minutes; walking around 35. Whew! My legs are a bit tired ;) Nice hot shower sounds good.
Monday: Stopped in Sharon Woods on the way home tonight and took some pictures which motivated me to get home and change and then walk for 45 minutes with my camera. Enjoyable walk today--leisurely and just right at the end of a long day.
Tuesday: 30 minute run with a little walking on either side. A bit sore today; I think I'll lay off the running until Friday.
Thursday: Cardio yoga w/Lilias (tape--a lot of sun salutations; that "relaxing" pose, done repeatedly and quickly, is quite the warmer-upper!).
Friday: Long day at school, in which our heroine ends by unfurling her new rug in her office, cleaning up the place a bit, then stopping at her sons' new apartment and running into her birthday son as he gets back from work. A brief conversation ensues, as does a tour of the new house, and our heroine leaves, wondering how things really are with any of her children. Cue glass of wine, eating a bit too much of the Halloween candy. I'm so transparent about my eating triggers, you would think I could keep them under control better.
Saturday: The scale shows I'm a pound from where I want to be, which still means I've been losing a bit more. Typically, however, I fluctuate from day to day up or down a pound, so I know I need to change this list of on-again, off-again exercise days into exercising every day again, and I've got to remember that even my pilates half-hour or walking around my neighborhood are better than nothing on days when I feel like I can't do a full-tilt routine. Three weeks to Thanksgiving, and I want to be a couple pounds lighter for the inevitability of elevated levels of food, drink, and general merriment.
Monday: Stopped in Sharon Woods on the way home tonight and took some pictures which motivated me to get home and change and then walk for 45 minutes with my camera. Enjoyable walk today--leisurely and just right at the end of a long day.
Tuesday: 30 minute run with a little walking on either side. A bit sore today; I think I'll lay off the running until Friday.
Thursday: Cardio yoga w/Lilias (tape--a lot of sun salutations; that "relaxing" pose, done repeatedly and quickly, is quite the warmer-upper!).
Friday: Long day at school, in which our heroine ends by unfurling her new rug in her office, cleaning up the place a bit, then stopping at her sons' new apartment and running into her birthday son as he gets back from work. A brief conversation ensues, as does a tour of the new house, and our heroine leaves, wondering how things really are with any of her children. Cue glass of wine, eating a bit too much of the Halloween candy. I'm so transparent about my eating triggers, you would think I could keep them under control better.
Saturday: The scale shows I'm a pound from where I want to be, which still means I've been losing a bit more. Typically, however, I fluctuate from day to day up or down a pound, so I know I need to change this list of on-again, off-again exercise days into exercising every day again, and I've got to remember that even my pilates half-hour or walking around my neighborhood are better than nothing on days when I feel like I can't do a full-tilt routine. Three weeks to Thanksgiving, and I want to be a couple pounds lighter for the inevitability of elevated levels of food, drink, and general merriment.
Sunday, October 14, 2012
Third Week October
Sunday: treadmill and the same arm machine as on Saturday (whatever muscles I was using got a workout)
Monday and Tuesday--a fair amount of walking around campus, but no exercise otherwise
Wednesday: golf game--fun and a beautiful day to be out
Thursday: 30 min run (+10 min walk 3/30/7)
Monday and Tuesday--a fair amount of walking around campus, but no exercise otherwise
Wednesday: golf game--fun and a beautiful day to be out
Thursday: 30 min run (+10 min walk 3/30/7)
Second Week October
Difficult week, so just the basics here:
Wednesday: Golf--froze
Thursday: 30 minute run (5/30/10)
Saturday: elliptical and an arm machine (have no idea what muscles it's intended for)
Wednesday: Golf--froze
Thursday: 30 minute run (5/30/10)
Saturday: elliptical and an arm machine (have no idea what muscles it's intended for)
Sunday, September 30, 2012
Almost October
I love fall. Tomorrow is October 1. My frugal month where I store up any bits of bounty I have like the squirrels I see running with their nuts for their winter retreat. I had in my calendar that I was to run 6 miles this morning, and while I didn't really set out with that firmly in mind, it's just what I did. And I feel pretty good, since it was 6+ miles on Sharon Woods hilly, rolling trails, making one quick pit stop. Twice and a half around the 2.7 mile trail. A nice way to end September.
Sunday: walk 5 / run 80 minutes (~6-6.2 mi.) / walk 12
Mon: day off
Tu: 1/2 hr pilates a.m.
Wed: 1.5 hr golf. Tired.
Th: walk/run/walk/run/walk . . . . (see the pattern?)--about an hour, maybe half and half. Beautiful day--it was a pleasure to walk and find leaves and enjoy the fall weather. Love days like these. Missing those people in my life who are no longer here to enjoy the beauty.
Fri: missed today--went to see my Dad and found he's doing better; then "stuff" until a bit late; then home for a happy hour dinner
Sat: Golf at the driving range for 1/2 hr; 3 mile run w/walk on either side--4 / 31 / 11
Sunday: walk 5 / run 80 minutes (~6-6.2 mi.) / walk 12
Mon: day off
Tu: 1/2 hr pilates a.m.
Wed: 1.5 hr golf. Tired.
Th: walk/run/walk/run/walk . . . . (see the pattern?)--about an hour, maybe half and half. Beautiful day--it was a pleasure to walk and find leaves and enjoy the fall weather. Love days like these. Missing those people in my life who are no longer here to enjoy the beauty.
Fri: missed today--went to see my Dad and found he's doing better; then "stuff" until a bit late; then home for a happy hour dinner
Sat: Golf at the driving range for 1/2 hr; 3 mile run w/walk on either side--4 / 31 / 11
Sunday, September 23, 2012
Week of September 23
Working at my computer a lot this week. Need to move!!
Sunday: 5 min walk/ nice steady 35 min run (at least 3 miles)--felt like I could go further / 10 min walk
Monday and Tuesday were, except for a fair amount of walking on campus, non-exercise days. Realizing that without the stretching and other kinds of exercises between running, my knee is beginning to hurt and I am beginning to fall back into old eating and slothful habits. My goal in the week ahead is to get back into my yoga classes and continue to exercise on a daily basis. Need to!
Wednesday: golf--sore on Thursday!
Thursday: long day from 7 a.m. - 8 p.m. The main exercise was running around clothing stores looking for smaller clothes sizes. Nice to need smaller clothes, but now it means restocking the closet!
Friday: today will be another long day--heading in to work and then dinner and the Pendleton. Looks like this weekend means exercise and next week a return to a better program of working out. Weigh in this morning shows no harm done, but I don't want to tempt the fat cell fairies ;)
Saturday: work around the house; cleaned most of main floor, but no formal exercise.
Sunday: 5 min walk/ nice steady 35 min run (at least 3 miles)--felt like I could go further / 10 min walk
Monday and Tuesday were, except for a fair amount of walking on campus, non-exercise days. Realizing that without the stretching and other kinds of exercises between running, my knee is beginning to hurt and I am beginning to fall back into old eating and slothful habits. My goal in the week ahead is to get back into my yoga classes and continue to exercise on a daily basis. Need to!
Wednesday: golf--sore on Thursday!
Thursday: long day from 7 a.m. - 8 p.m. The main exercise was running around clothing stores looking for smaller clothes sizes. Nice to need smaller clothes, but now it means restocking the closet!
Friday: today will be another long day--heading in to work and then dinner and the Pendleton. Looks like this weekend means exercise and next week a return to a better program of working out. Weigh in this morning shows no harm done, but I don't want to tempt the fat cell fairies ;)
Saturday: work around the house; cleaned most of main floor, but no formal exercise.
Tuesday, September 18, 2012
Week of September 16
Sunday: 7 miles was my goal; I completed it, though I can't say I ran the whole way. I'd say I ran a 2 mile stretch, two 1 mile stretches, and then intermittent sections of running and walking. It was a tad warm, I felt tired and humbled by how frickin' long 7 miles is, and think I need to either ramp up my other exercise during the week, especially strength training, or cut back a bit on the miles until I can do that. It's interesting how physical exertion is a good deal mental, and mental exertion feels a good deal physical. Guess the mind and body are connected after all ;)
Done:
Monday: 20 min walk (thank goodness I park off campus some days and can count that as exercise, esp. carrying all the bags I carry to and from the office)
Tuesday: 30 min run plus a little walking on either side
Wednesday: Golf. Big swings. Did okay, but my hands hurt!
Thursday: 20 min walk (again, doing more campus walking, but this time across from East to West campus--nice day, bad shoes)
Friday: 5 min walk / 32 min run / 10 min walk
I'm noticing I'm not getting strength training in. Tomorrow? I've got to get some yoga in!
Saturday: off today. My yoga teacher got married yesterday; she had a great (though windy) day for it)
Done:
Monday: 20 min walk (thank goodness I park off campus some days and can count that as exercise, esp. carrying all the bags I carry to and from the office)
Tuesday: 30 min run plus a little walking on either side
Wednesday: Golf. Big swings. Did okay, but my hands hurt!
Thursday: 20 min walk (again, doing more campus walking, but this time across from East to West campus--nice day, bad shoes)
Friday: 5 min walk / 32 min run / 10 min walk
I'm noticing I'm not getting strength training in. Tomorrow? I've got to get some yoga in!
Saturday: off today. My yoga teacher got married yesterday; she had a great (though windy) day for it)
Sunday, September 9, 2012
Week of September 9
One thing that helped from the reunion weekend was saying to people what I was doing: I teach, I write, I'm working on a novel, I'm training for a half-marathon, etc., etc-- I would not say all this to one person, but my cumulative voice comes back to haunt me. What the heck do I think I'm doing? No wonder I'm feeling so scattered! What I do at work is a lot. It will keep me busy 40-60 hours per week, even if I'm just barely keeping up in my writing group to bring them what I'm currently working on for advice. I realized that as I thought about today: one day to catch up in two classes and I'm ALSO going to run 8 miles which, I know, is going to really take it out of me? Uh . . . . no.
I'm recalibrating with an eye toward being reasonable yet continuing to move forward. Some ground rules include the idea that I have to keep exercising and have to keep eating well. So that in itself takes time and energy. I will, as I am able, run longer every other Sunday, but I will adjust that to allow me to take the day (and I should be able to take a day a week for myself, but not until I catch up a bit). And even then, it may not be on the half-marathon schedule, since I now think I'll run the 10K at the end of November and a half-marathon in spring. That eases back the commitment and, honestly, some stress about that (more physical stress, but that results in mental stress when I'm too tired/sore/bleh to do other things). And I'm still working out!! (I can get paranoid that I'm going to slip back on the pounds I've lost; I already lost some momentum with this weekend and eating and drinking more than I should have--though it was fun to be with friend Cathy!)
THE PLAN FOR THE WEEK:
Sunday: 30-45 min run / Reality: walk 7; run 35; walk 15; run 10; walk 3 = run 45, walk 25 T = 70 & feel good! Can actually do some work this afternoon.
Monday: walked around campus 20 min (out all day!)
Tuesday: walk 5 / run 20 / walk 10 (getting dark so ran in neighborhood rather than park)
Wednesday: golf (VERY tiring--told to hold the club a 5 out of 10, I think I was clenching it a 15 out of 10; *sigh*)
Thursday: 50 min walk/run/walk
Friday: I walked around in my exercise clothes all evening, does that count?
Saturday: great yoga hour; felt better than eating a Graeter's ice cream sundae--my body was saying yes, yes, yes, this is what I need!
I'm recalibrating with an eye toward being reasonable yet continuing to move forward. Some ground rules include the idea that I have to keep exercising and have to keep eating well. So that in itself takes time and energy. I will, as I am able, run longer every other Sunday, but I will adjust that to allow me to take the day (and I should be able to take a day a week for myself, but not until I catch up a bit). And even then, it may not be on the half-marathon schedule, since I now think I'll run the 10K at the end of November and a half-marathon in spring. That eases back the commitment and, honestly, some stress about that (more physical stress, but that results in mental stress when I'm too tired/sore/bleh to do other things). And I'm still working out!! (I can get paranoid that I'm going to slip back on the pounds I've lost; I already lost some momentum with this weekend and eating and drinking more than I should have--though it was fun to be with friend Cathy!)
THE PLAN FOR THE WEEK:
Sunday: 30-45 min run / Reality: walk 7; run 35; walk 15; run 10; walk 3 = run 45, walk 25 T = 70 & feel good! Can actually do some work this afternoon.
Monday: walked around campus 20 min (out all day!)
Tuesday: walk 5 / run 20 / walk 10 (getting dark so ran in neighborhood rather than park)
Wednesday: golf (VERY tiring--told to hold the club a 5 out of 10, I think I was clenching it a 15 out of 10; *sigh*)
Thursday: 50 min walk/run/walk
Friday: I walked around in my exercise clothes all evening, does that count?
Saturday: great yoga hour; felt better than eating a Graeter's ice cream sundae--my body was saying yes, yes, yes, this is what I need!
Saturday, September 1, 2012
September
 | ||||
| Spring Grove, Fall 2011 |
Fall is considered a time to harvest what is left of the year before hunkering down to regroup for spring. I think I will try to harvest the many things I've started and not finished, or at least some of them--my writing, in particular. My Racing Hearts writing group is motivation. Patty just got one of her pieces published, as did Lisa. I'm editing my poem for the War Anthology. We should try to see how many publications come out of our group!
But this is my exercise blog, so how is this related? I am trying to be the best "me" I can be, physically, and otherwise as well. My physical being is tied to my mental state--it both enhances it and is affected by it--negatively if that's where my head is at. I want my head to be in the best possible place, and that means accomplishing things I think will enhance my life. Writing, exercising, eating well, meeting new people: harvesting these lovely areas of my life.
Starting Sunday--a new week of exercise, a new crown (only for my tooth), the first of a set of golf lessons, a trip to Ann Arbor, and a work gathering--some nice ways to begin the month and the penumbra of the season.
Sunday: 3 mile run--ran first mile strong--a 9 min hilly mile; the next two--not so much! walked at least twice for about a minute each. About 32-33 minutes for 3 miles.
Monday: woke feeling bloated and out of sorts (bad dreams, too). Will do a fruit and veggie fast today through Wednesday (with a side of chicken) before heading to Ann Arbor on Thursday. Need to feel a bit "cleaner" and lighter. I think eating out makes it hard to control sodium, a prime culprit for me, I think. Otherwise, am thinking today that, as one site noted, it's as much a mistake to exercise too much as too little, and sometimes, the body just needs to rest. I am taking that day today!
Tuesday: run
Wednesday: golf lesson #1
Thursday: on the road to Ann Arbor; walked around Ann Arbor
Friday: more walking around Ann Arbor
Saturday:long walk w/Cathy
Sunday, August 26, 2012
Back-to-School Week
Sunday: Ran 6.5 miles! Only stopped at 3.5 for 3 minutes to pee and get more water. Drank two bottles of water on the run, where I averaged (if I don't count the stop) 10.9 minutes per mile. Not bad! It was hot, but not awful. Glad I ran early: 9:01 - 10:15; walked 1/2 mile up front and then another 1/2 mile after, so 7.5 miles altogether of running + walking. Before I ran, had a tall glass of water + juice, some coffee milk, and half a pita with peanut butter, half a banana, and some raisins. Woke at 7:30 left before 9.
Very happy to be getting complements about how good I look. One person said Marlee Matlin; another said Julianne Moore; one friend said I looked "hot"; another asked "what have you been doing to yourself?" I'm feeling happy about this. Last summer I lost about 14 pounds and regained four over the year; this summer I lost about 12 pounds (weight loss today after run); total loss of 22 pounds from where I was a year and a half ago. Right now, my weight keeps fluctuating within a couple pounds, so I want to make another concerted effort to lost about 7 more pounds. By Ann Arbor (2 weeks from now) I want to be down 2 pounds. By Halloween, or by Thanksgiving the latest, I want to be down the last five and then stabilize for awhile and decide then whether I want to lose any more weight. I'm just not sure yet as I haven't been lower than that weight since I was in my 20's, I think.
Note to self (as if this whole blog isn't a large note to self): Need to get out of the house instead of sitting around and eating; ate too much as I worked on course planning, then went out with friends and had about 2 glasses of wine.
Mon--nada! ('cept first day back on the job and a fair amount of walking)
Tues--ran 30 min; walked ~10
Wed--1.5 hrs yoga
Th--Ran/walked ~ 40 min (didn't run 30 min straight, though; still experiencing some vertigo--think it's allergies and the high pollen count)
Fri--will miss the walks with Lisa and Mic! It was great over the summer to walk and stay in touch. Hard to coordinate things and take that much time out of a Friday now that school is back in session, but I do miss them! Today's walk: about 45 min with some brief runs when I got bored! (Boredom is a problem for me on a walk/run--will try to vary my routes a little to combat this.)
Saturday--yoga w/Claire--1 hr.
Very happy to be getting complements about how good I look. One person said Marlee Matlin; another said Julianne Moore; one friend said I looked "hot"; another asked "what have you been doing to yourself?" I'm feeling happy about this. Last summer I lost about 14 pounds and regained four over the year; this summer I lost about 12 pounds (weight loss today after run); total loss of 22 pounds from where I was a year and a half ago. Right now, my weight keeps fluctuating within a couple pounds, so I want to make another concerted effort to lost about 7 more pounds. By Ann Arbor (2 weeks from now) I want to be down 2 pounds. By Halloween, or by Thanksgiving the latest, I want to be down the last five and then stabilize for awhile and decide then whether I want to lose any more weight. I'm just not sure yet as I haven't been lower than that weight since I was in my 20's, I think.
Note to self (as if this whole blog isn't a large note to self): Need to get out of the house instead of sitting around and eating; ate too much as I worked on course planning, then went out with friends and had about 2 glasses of wine.
Mon--nada! ('cept first day back on the job and a fair amount of walking)
Tues--ran 30 min; walked ~10
Wed--1.5 hrs yoga
Th--Ran/walked ~ 40 min (didn't run 30 min straight, though; still experiencing some vertigo--think it's allergies and the high pollen count)
Fri--will miss the walks with Lisa and Mic! It was great over the summer to walk and stay in touch. Hard to coordinate things and take that much time out of a Friday now that school is back in session, but I do miss them! Today's walk: about 45 min with some brief runs when I got bored! (Boredom is a problem for me on a walk/run--will try to vary my routes a little to combat this.)
Saturday--yoga w/Claire--1 hr.
Sunday, August 19, 2012
Last week before classes!
Now for the real determination: to make sure I continue my weight loss and better eating habits during classes and lunches at school and stress and . . . .
Sunday: 2.5 mile run (per half-marathon schedule): 10 min walk, 29 min run (2.5-2.7 mi), 13 min walk (if 2.5, then 11.6 min/mile of a hilly run--not bad!! If 2.7, then more like 10.7 min/mile).
Monday: 1.5 hr yoga
Tuesday: Walk 5 / run 34 (ran 3 mi) / walk ~15)--felt good, ran early, no breakfast but did have a latte with soy milk, carried water (drank most ~12 oz), nice and cool outside to begin the run. ~11.3 min/mile.
Wednesday: Quite a bit of walking! (gorgeous out there; cooler and low humidity); 1.5 hr alignment yoga
Thursday: 30 min run (with some walking on either side, but I was in a rush, so it was mainly the run; didn't have water, but wished I'd had even though when i started it out it was cool--note to self: TAKE WATER, SELF!)
Friday: walk with Mic and Lisa; 5.5 miles; about 1 hr 20 min.
Saturday: will be very busy; taking the day off (as is recommended in the schedule)
(For Sunday, a long one: a 6.5 mi run scheduled--that'll be interesting!)
Sunday: 2.5 mile run (per half-marathon schedule): 10 min walk, 29 min run (2.5-2.7 mi), 13 min walk (if 2.5, then 11.6 min/mile of a hilly run--not bad!! If 2.7, then more like 10.7 min/mile).
Monday: 1.5 hr yoga
Tuesday: Walk 5 / run 34 (ran 3 mi) / walk ~15)--felt good, ran early, no breakfast but did have a latte with soy milk, carried water (drank most ~12 oz), nice and cool outside to begin the run. ~11.3 min/mile.
Wednesday: Quite a bit of walking! (gorgeous out there; cooler and low humidity); 1.5 hr alignment yoga
Thursday: 30 min run (with some walking on either side, but I was in a rush, so it was mainly the run; didn't have water, but wished I'd had even though when i started it out it was cool--note to self: TAKE WATER, SELF!)
Friday: walk with Mic and Lisa; 5.5 miles; about 1 hr 20 min.
Saturday: will be very busy; taking the day off (as is recommended in the schedule)
(For Sunday, a long one: a 6.5 mi run scheduled--that'll be interesting!)
Sunday, August 12, 2012
Week of August 12
Dang! I wish I could figure out what makes one run work and another . . . . not so much.
Sunday: Woke to another pound down. Yay! As for exercise, "ran" 5 miles today, but I ended up walking parts of it. After "the Big C" I ran 50 minutes straight. What gives? This morning's run was about 2:45 p.m. after I'd had breakfast and lunch. Tea, but no coffee. Water before, but none with me. I was hot and tired and, honestly, bored. I'd forgotten my audio book. New run--bike trail (VERY boring) between Morrow and . . . . eh! So bored I forgot . . . . . (there was nothing, not even the river it supposedly ran by).
Monday: Main Street Yoga--new yoga class to try. (1.5 hours)
Tuesday: 45 min walk/run: 10 walk/30 run (with 3 min walk after 20 min)/5 walk
Wednesday:1.5 hours yoga (alignment--tough stuff)
Thursday: 30 minute run
Friday: 5 mile walk with Mic and Lisa
Saturday: My training schedule says "day off" but I haven't had an exercise day off for quite awhile, so I'm taking one today! May do some relaxation yoga later today, but plan to hydrate up all day today; I think that helped a lot in my successful run after the Big C!
Sunday: Woke to another pound down. Yay! As for exercise, "ran" 5 miles today, but I ended up walking parts of it. After "the Big C" I ran 50 minutes straight. What gives? This morning's run was about 2:45 p.m. after I'd had breakfast and lunch. Tea, but no coffee. Water before, but none with me. I was hot and tired and, honestly, bored. I'd forgotten my audio book. New run--bike trail (VERY boring) between Morrow and . . . . eh! So bored I forgot . . . . . (there was nothing, not even the river it supposedly ran by).
Monday: Main Street Yoga--new yoga class to try. (1.5 hours)
Tuesday: 45 min walk/run: 10 walk/30 run (with 3 min walk after 20 min)/5 walk
Wednesday:1.5 hours yoga (alignment--tough stuff)
Thursday: 30 minute run
Friday: 5 mile walk with Mic and Lisa
Saturday: My training schedule says "day off" but I haven't had an exercise day off for quite awhile, so I'm taking one today! May do some relaxation yoga later today, but plan to hydrate up all day today; I think that helped a lot in my successful run after the Big C!
Sunday, August 5, 2012
First full week of August!
Yikes! School starts this month; my mind and body are not ready for this, but my work to get my body in shape is progressing again. I am proceeding along with my weight-loss goals that will put me at my 20 pound loss before school starts. Whoo-hoo!!!!
Sunday: 5 mile walk/run. 4 miles according to the half-marathon schedule, then a final 1 mile cool-down walk. Rainy, humid, had to take the walk breaks the schedule says I can (but that I was hoping not to), but did it!! I think I need to continue to do core strengthening exercises in between, though, as my lower back feels sore and weak; my right leg felt like it would give out twice on the run. Strength--I need strength!!
Monday: 35 min cardio yoga--sun salutations. All liquid diet today, trying to lay low a bit since I'm already hungry!
Tuesday: The big C went well--slept from about 11-1; didn't think I'd exercise except for a walk, but decided to run at about 7:40: Best run ever--ran 50 minutes straight! Plus walked about 10-15 minutes. Felt really good; I did eat beforehand, so I'm going to have to see if eating helps, 'cause I'm not depending on the Big C to do it! I also wonder if the yoga yesterday helped.
Wednesday: yoga for abs and arms
Thursday: 10 min walk/30 min run/10 min walk; to compare to Tu, didn't feel as strong, but felt pretty good. Felt better than I did Sunday. I did eat 1/2 hr before running (different than Sunday) but ran early as opposed to late (on Tu). Am trying to figure the variables that result in the optimal run and to see whether I should be running in the a.m. or p.m. . . . More as clues are discovered ;)
Friday: long-ish, hilly walk in my 'hood--45 min.; no Mic or Lisa :(
Saturday: 35 minute cardio yoga when I had to skip my yoga class
Sunday: 5 mile walk/run. 4 miles according to the half-marathon schedule, then a final 1 mile cool-down walk. Rainy, humid, had to take the walk breaks the schedule says I can (but that I was hoping not to), but did it!! I think I need to continue to do core strengthening exercises in between, though, as my lower back feels sore and weak; my right leg felt like it would give out twice on the run. Strength--I need strength!!
Monday: 35 min cardio yoga--sun salutations. All liquid diet today, trying to lay low a bit since I'm already hungry!
Tuesday: The big C went well--slept from about 11-1; didn't think I'd exercise except for a walk, but decided to run at about 7:40: Best run ever--ran 50 minutes straight! Plus walked about 10-15 minutes. Felt really good; I did eat beforehand, so I'm going to have to see if eating helps, 'cause I'm not depending on the Big C to do it! I also wonder if the yoga yesterday helped.
Wednesday: yoga for abs and arms
Thursday: 10 min walk/30 min run/10 min walk; to compare to Tu, didn't feel as strong, but felt pretty good. Felt better than I did Sunday. I did eat 1/2 hr before running (different than Sunday) but ran early as opposed to late (on Tu). Am trying to figure the variables that result in the optimal run and to see whether I should be running in the a.m. or p.m. . . . More as clues are discovered ;)
Friday: long-ish, hilly walk in my 'hood--45 min.; no Mic or Lisa :(
Saturday: 35 minute cardio yoga when I had to skip my yoga class
Sunday, July 29, 2012
Last Week of July
Perhaps it's just getting over the hump, finally making it off the plateau, but I'm down finally, off the weight I seemed to be stagnating at for what seemed like forever. So onward and downward!
Sunday: off to my 3 mile run; we'll see if it happens!--I ran three miles, 10 min mile, 11 min mile, 10 min mile, then walked two more miles, 14 min each. It's amazing traveling over miles that are actually flat--makes a big difference!
Monday: Yoga (I think; having trouble remembering the day!)
Tuesday: Ran 30 min+ with the run/walk suggestion of 1/2 marathon training schedule: walk about 8 min; run 6 walk 2 repeat x 4.75 ;)
Wed: off
Th: 30 minute run (schedule); 30 min fast walk--run felt really good, faster than usual, I think. Early felt good, too.
Fri: walk with Mic and Lisa
Sat: upper body/arm/shoulder exercises
Sunday: off to my 3 mile run; we'll see if it happens!--I ran three miles, 10 min mile, 11 min mile, 10 min mile, then walked two more miles, 14 min each. It's amazing traveling over miles that are actually flat--makes a big difference!
Monday: Yoga (I think; having trouble remembering the day!)
Tuesday: Ran 30 min+ with the run/walk suggestion of 1/2 marathon training schedule: walk about 8 min; run 6 walk 2 repeat x 4.75 ;)
Wed: off
Th: 30 minute run (schedule); 30 min fast walk--run felt really good, faster than usual, I think. Early felt good, too.
Fri: walk with Mic and Lisa
Sat: upper body/arm/shoulder exercises
Sunday, July 22, 2012
New Week
Sunday: 1 hr walk/run. Tired again! I am not drinking as much fluids as I have the last few days and I wonder if I am really dehydrated usually and need to watch my fluid intake. It could be what I'm eating; I am back to having some oats in the a.m. and some (though not a lot of) dairy--cottage cheese and yogurt so far.
Monday: 1/2 hr balance ball legs; 1/2 hr yoga legs and butt
Tuesday: 1/2 hr + pilates (more reps of movements on 1/2 hr tape)
Wednesday: 7 min walk / 32 min run / 4 min walk = 43 min (trying to see if I can't ease into the 1/2 marathon schedule)
Friday: 25 min run (according to 1/2 marathon schedule); 40 min walk; arm exercises.
Saturday: 1/2 hr. cardio yoga--sun salutations--who knew saying good morning to the sun would be so tough! Trying to keep today low key as tomorrow is my "long" run (3 miles, so not bad, but Sundays will build according to the 1/2 marathon schedule).
Reminder to self: January 2011 I was 16 pounds heavier than I am now and thinking I looked old and bloated. I'm looking strong, lean, and confident. I still have a ways to go, but it's much better than it was then. I feel I'm definitely more muscle than I have been in a long while. I am (as the instructor on one of my exercise tapes says), beautiful, confident, wonderful, amazing. And getting better every day ;) And to think this makes me cry to say it shows how far I still have to go to really, truly embrace this idea.
Monday: 1/2 hr balance ball legs; 1/2 hr yoga legs and butt
Tuesday: 1/2 hr + pilates (more reps of movements on 1/2 hr tape)
Wednesday: 7 min walk / 32 min run / 4 min walk = 43 min (trying to see if I can't ease into the 1/2 marathon schedule)
Friday: 25 min run (according to 1/2 marathon schedule); 40 min walk; arm exercises.
Saturday: 1/2 hr. cardio yoga--sun salutations--who knew saying good morning to the sun would be so tough! Trying to keep today low key as tomorrow is my "long" run (3 miles, so not bad, but Sundays will build according to the 1/2 marathon schedule).
Reminder to self: January 2011 I was 16 pounds heavier than I am now and thinking I looked old and bloated. I'm looking strong, lean, and confident. I still have a ways to go, but it's much better than it was then. I feel I'm definitely more muscle than I have been in a long while. I am (as the instructor on one of my exercise tapes says), beautiful, confident, wonderful, amazing. And getting better every day ;) And to think this makes me cry to say it shows how far I still have to go to really, truly embrace this idea.
Saturday, July 21, 2012
The Fast
It wasn't a long one, but it was useful. Tuesday started with light fresh foods--veggies and fruits and smoothies and broths. Wednesday was a full fast day with only liquids. Thursday was mostly that with a very light lunch of veggie and a small piece of omelet. Friday was another small bit of omelet and cooked turnip greens for lunch, fresh fruit for dinner. Saturday (today) will be three meals, but light and small, emphasizing fresh foods. Have included oatmeal for breakfast.
Some changes over the fast days: down 7 pounds--what is that?? It's got to be water weight, for one: I feel less bloated but have had at least about 128 oz of fluid each day, which means I've been doing a good job flushing stuff out of my system. I have not had any caffeine since Tuesday morning except for a few glasses (total) of watered down green tea. Today I've had my first full-strength cup of green tea.
Things I like:
I haven't been especially hungry. I would drink more when I did get hungry, mainly herbal teas or homemade potassium/veggie broth that I will make again--it was good!
I had up and down energy, but enough to do my work and get in exercise every day except one when I did a lot of house cleaning instead. I've been getting up early-ish, sleeping a solid 8 hours, and waking refreshed and relatively alert--more so than before.
As mentioned, I don't feel as bloated, especially in my tummy. I can move more easily--my joints don't feel as weighed down. I've been continuing to exercise and today was able to do some push ups from the balance ball and another exercise that requires arm strength better than I could before. My muscle strength does not feel impaired at all.
Things I didn't like: not much, except having to pee so often!
I would like to keep up the lean feeling and not get started again with large meals. This helped last summer when I lost as much weight as I did. I also have not been drinking alcohol and would like to continue that as well. I also want to eat my last meal by 7 and only have broth or herbal tea after that.
Things to watch out for:
Salt. I really think I am especially sensitive to salt--I had Chinese food earlier this summer and was up 4 pounds the next day. That means making my own broth or buying no salt or very low salt broth. I need to watch sodium everywhere--good thing I'm not eating much processed food and will increase that avoidance.
Making my own food to take for lunch once I return to classes. That means I need to get back to making a pot of something on Sunday and using it for the week. According to a diet guide I'm going to try to follow for some meals, leftovers are not a good idea, but I don't know how I can find the time or inclination not to use them. All their recipes result in 4 servings. What do they expect a single person to do? Divide an egg in 4? So . . . . I will ignore that advice, but also try to make as much fresh as I can and be sure to have some fresh food every day, such as salads and fruits.
Eating out: that can interrupt good eating habits. I need to stay with small portions and fresh foods; avoid alcohol.
Exercise: I still don't know how much to do. I don't want to do so much that my body expects 1.5 hours a day when I return to school--I just won't be able to keep up that pace. So I think I'll vary between 1/2 hour and 1 hour, perhaps with an additional short walk each day.
Some changes over the fast days: down 7 pounds--what is that?? It's got to be water weight, for one: I feel less bloated but have had at least about 128 oz of fluid each day, which means I've been doing a good job flushing stuff out of my system. I have not had any caffeine since Tuesday morning except for a few glasses (total) of watered down green tea. Today I've had my first full-strength cup of green tea.
Things I like:
I haven't been especially hungry. I would drink more when I did get hungry, mainly herbal teas or homemade potassium/veggie broth that I will make again--it was good!
I had up and down energy, but enough to do my work and get in exercise every day except one when I did a lot of house cleaning instead. I've been getting up early-ish, sleeping a solid 8 hours, and waking refreshed and relatively alert--more so than before.
As mentioned, I don't feel as bloated, especially in my tummy. I can move more easily--my joints don't feel as weighed down. I've been continuing to exercise and today was able to do some push ups from the balance ball and another exercise that requires arm strength better than I could before. My muscle strength does not feel impaired at all.
Things I didn't like: not much, except having to pee so often!
I would like to keep up the lean feeling and not get started again with large meals. This helped last summer when I lost as much weight as I did. I also have not been drinking alcohol and would like to continue that as well. I also want to eat my last meal by 7 and only have broth or herbal tea after that.
Things to watch out for:
Salt. I really think I am especially sensitive to salt--I had Chinese food earlier this summer and was up 4 pounds the next day. That means making my own broth or buying no salt or very low salt broth. I need to watch sodium everywhere--good thing I'm not eating much processed food and will increase that avoidance.
Making my own food to take for lunch once I return to classes. That means I need to get back to making a pot of something on Sunday and using it for the week. According to a diet guide I'm going to try to follow for some meals, leftovers are not a good idea, but I don't know how I can find the time or inclination not to use them. All their recipes result in 4 servings. What do they expect a single person to do? Divide an egg in 4? So . . . . I will ignore that advice, but also try to make as much fresh as I can and be sure to have some fresh food every day, such as salads and fruits.
Eating out: that can interrupt good eating habits. I need to stay with small portions and fresh foods; avoid alcohol.
Exercise: I still don't know how much to do. I don't want to do so much that my body expects 1.5 hours a day when I return to school--I just won't be able to keep up that pace. So I think I'll vary between 1/2 hour and 1 hour, perhaps with an additional short walk each day.
Sunday, July 15, 2012
A challenge a day
I'm not sure about this title as I hate for my weeks ahead to sound too competitive, except that the only person I'm competing with is myself: to better myself, to better my attitude, to better my body and soul. With that in mind, I am gently pushing myself to ask "why not?" Why not go a little further, or pump a little more iron, or eat something different, or avoid something noxious, or try a little of this or a little of that. Go ahead! You'll like it!
And so, with that in mind, yesterday was upping my weights. I really felt it--and felt challenged, and as though I couldn't do it, but I did, and . . . that feels great!
So today it's moving into a more veggie/raw food diet. I'm not one for extremes, so I'm not going there in total, but I am beginning to eat more lightly today and tomorrow (Sun and Mon) in anticipation of a three day fast (Tu, Wed, Th) with only fruit and vegetable drinks, herbal and green teas, and water. I have fasted before and found it exciting and mind cleansing, along with being body cleansing.
And so, instead of the traditional exercise each day (though that's part of my daily routine), I'm also note the challenge of the day, big or small. I hope to continue this for the rest of the summer until it's a habit I continue even throughout the year.
Saturday: 1 hr strength training using higher weights for arm exercises (need to find higher ankle weights, too)
Sunday: Beginning detox with emphasis on eating only liquids or soup or raw veggies. Exercise: pilates early (30 min) and run/walk for 40 (later).
Monday: busy day around campus and cleaning at home
Tuesday: 45 min run/walk--hot! Also: day 1 of purifying raw food and mostly liquids; 2-4 is the juice fast ; then 5 is back to light raw foods. I'm not hungry at all and can't imagine on all the fluids I'm supposed to take in (128 oz) of which I've already consumed almost 90.
Wed: First day of fast. I can tell this is going to be hard to do this for three days. Too much drinking which leads to having to use the bathroom frequently. We'll see . . . . .
Th: Second fast day, broken for lunch with Andrew and Rachel--had one pie slice of watermelon and one wedge of an omelet, both chewed very slowly and well so that they were more or less mush by the time they headed down my stomach. Of course, that means I've gotten away from only veggies and fruit, but I'm back on the liquids since and will try the same tomorrow with a break at lunch again. I think that's not a bad way to ease back to regular eating! Had enough energy to do an hour of yoga!
Fri: mostly fluids except for a small plate of the remains of an omelet and cooked turnip greens for lunch, and a bowl of half an apple and some cut celery, and a teeny-tiny slice of watermelon for dinner. 1/2 hr pilates in a.m.; 1/2 hr of walk/run
Sat: 1/2 hr upper body balance ball; 1/2 hr arms and abs yoga; Eating meals; small bowl of steel cut oatmeal and 1/4 grapefruit for breakfast; small salad and veggie broth for lunch. Filling! In between, water or herbal tea or green tea. So far, no more caffeine than that, and I'm feeling awake and alert!
And so, with that in mind, yesterday was upping my weights. I really felt it--and felt challenged, and as though I couldn't do it, but I did, and . . . that feels great!
So today it's moving into a more veggie/raw food diet. I'm not one for extremes, so I'm not going there in total, but I am beginning to eat more lightly today and tomorrow (Sun and Mon) in anticipation of a three day fast (Tu, Wed, Th) with only fruit and vegetable drinks, herbal and green teas, and water. I have fasted before and found it exciting and mind cleansing, along with being body cleansing.
And so, instead of the traditional exercise each day (though that's part of my daily routine), I'm also note the challenge of the day, big or small. I hope to continue this for the rest of the summer until it's a habit I continue even throughout the year.
Saturday: 1 hr strength training using higher weights for arm exercises (need to find higher ankle weights, too)
Sunday: Beginning detox with emphasis on eating only liquids or soup or raw veggies. Exercise: pilates early (30 min) and run/walk for 40 (later).
Monday: busy day around campus and cleaning at home
Tuesday: 45 min run/walk--hot! Also: day 1 of purifying raw food and mostly liquids; 2-4 is the juice fast ; then 5 is back to light raw foods. I'm not hungry at all and can't imagine on all the fluids I'm supposed to take in (128 oz) of which I've already consumed almost 90.
Wed: First day of fast. I can tell this is going to be hard to do this for three days. Too much drinking which leads to having to use the bathroom frequently. We'll see . . . . .
Th: Second fast day, broken for lunch with Andrew and Rachel--had one pie slice of watermelon and one wedge of an omelet, both chewed very slowly and well so that they were more or less mush by the time they headed down my stomach. Of course, that means I've gotten away from only veggies and fruit, but I'm back on the liquids since and will try the same tomorrow with a break at lunch again. I think that's not a bad way to ease back to regular eating! Had enough energy to do an hour of yoga!
Fri: mostly fluids except for a small plate of the remains of an omelet and cooked turnip greens for lunch, and a bowl of half an apple and some cut celery, and a teeny-tiny slice of watermelon for dinner. 1/2 hr pilates in a.m.; 1/2 hr of walk/run
Sat: 1/2 hr upper body balance ball; 1/2 hr arms and abs yoga; Eating meals; small bowl of steel cut oatmeal and 1/4 grapefruit for breakfast; small salad and veggie broth for lunch. Filling! In between, water or herbal tea or green tea. So far, no more caffeine than that, and I'm feeling awake and alert!
Wednesday, July 11, 2012
Exercise
I have been forgetting to log exercise possibly because I haven't been consistently exercising ;)
Exercised yesterday with random exercises while watching Lesley Howard, Bette Davis, and Humphrey Bogart in a 1934 movie that Bogart was so grateful Howard had gotten him in on that he named one of his daughters Leslie. Howard's (civilian) plane was shot down by the Germans in the 1940's--it was thought he might have been gathering information for the Allies.
Exercised today by running/walking about 50 min or approx. 3.5 miles. Started strong and faded fast.
Feeling sluggish, "thick," my joints hurt, and a bit pissed at not being at my goal. I've plateaued and back slided without really understanding why and how. Granted, I haven't been exercising daily as I was, but I would think at most I would then stop losing rather than gaining back a few pounds as I have.
So, as I seem to be doing a lot of lately, to begin again, again. . . . .
Have lots of veggies in the frig and, honestly, not a huge appetite. (See "feeling sluggish" above.) A bit depressed, perhaps? Or depressed because not feeling well? Or . . . . Ah, the human mind and body; its owner is as clueless as anyone as to how it works and what to do to change it . . . .
Exercised yesterday with random exercises while watching Lesley Howard, Bette Davis, and Humphrey Bogart in a 1934 movie that Bogart was so grateful Howard had gotten him in on that he named one of his daughters Leslie. Howard's (civilian) plane was shot down by the Germans in the 1940's--it was thought he might have been gathering information for the Allies.
Exercised today by running/walking about 50 min or approx. 3.5 miles. Started strong and faded fast.
Feeling sluggish, "thick," my joints hurt, and a bit pissed at not being at my goal. I've plateaued and back slided without really understanding why and how. Granted, I haven't been exercising daily as I was, but I would think at most I would then stop losing rather than gaining back a few pounds as I have.
So, as I seem to be doing a lot of lately, to begin again, again. . . . .
Have lots of veggies in the frig and, honestly, not a huge appetite. (See "feeling sluggish" above.) A bit depressed, perhaps? Or depressed because not feeling well? Or . . . . Ah, the human mind and body; its owner is as clueless as anyone as to how it works and what to do to change it . . . .
Wednesday, July 4, 2012
A New Beginning
4th of July. It's a Wednesday that feels like a Sunday. I almost thought it was a day to weigh in. It's also a day that has followed several of little to no exercise and no thoughts about recording anything. Not sure why the days seem so scattered; feeling tired--staying up late and sleeping in.
Since I can also see both the end of this class AND the end of summer and beginning of classes, I am starting a new regime of exercise and diet. Less than 8 weeks to the beginning of classes, and yet I have more than 10 pounds to lose. 9 weeks to the law reunion. Criminy!
Wednesday: LONG walk/run around the lake and down the parcourse trail and up the gorge trail. I think it was around 5 miles.
Thursday: out all day--back at 10 p.m.!
Friday: 1.5 hr walk with Lisa and Mic.
I'd like to drink more green tea; I've been getting away from that and think it's good for my metabolism and generally filling.
Diet: breakfast: oatmeal, latte, small oj
snack: veggies; green tea
Lunch: salad with some protein (tuna, chicken, fish), coffee or tea
snack: fruit; green tea
Dinner: protein, veggie, small beans/grain
snack (if necessary): veggie or fruit
A few "no's": no wine/drinks during the week if I'm home. No eating after 7 p.m. unless it's one helping of veggie or fruit.
Since I can also see both the end of this class AND the end of summer and beginning of classes, I am starting a new regime of exercise and diet. Less than 8 weeks to the beginning of classes, and yet I have more than 10 pounds to lose. 9 weeks to the law reunion. Criminy!
Wednesday: LONG walk/run around the lake and down the parcourse trail and up the gorge trail. I think it was around 5 miles.
Thursday: out all day--back at 10 p.m.!
Friday: 1.5 hr walk with Lisa and Mic.
I'd like to drink more green tea; I've been getting away from that and think it's good for my metabolism and generally filling.
Diet: breakfast: oatmeal, latte, small oj
snack: veggies; green tea
Lunch: salad with some protein (tuna, chicken, fish), coffee or tea
snack: fruit; green tea
Dinner: protein, veggie, small beans/grain
snack (if necessary): veggie or fruit
A few "no's": no wine/drinks during the week if I'm home. No eating after 7 p.m. unless it's one helping of veggie or fruit.
Wednesday, June 27, 2012
Week Seven
Wed. 2.5 mile run in about 28 minutes. I need to find a 3 mile run or figure out how to use my pedometer to calculate. If I am going to train for the Houston 1/2 marathon (or some other), I need to figure out that, plus how to run when it's cool: tomorrow and into Saturday are supposed to average about 105!
The plan for the rest of the week leading up to another weigh-in. These things are keeping me on my toes!
Th--strength training
Fri--long walk with the gals and shorter run later
Sat--yogalates: 1 hr. Good class!
The plan for the rest of the week leading up to another weigh-in. These things are keeping me on my toes!
Th--strength training
Fri--long walk with the gals and shorter run later
Sat--yogalates: 1 hr. Good class!
Saturday, June 23, 2012
The Day Before Another Weigh In
I know weight isn't everything, but shedding the excess I've built up over the last few years feels very satisfying. I'm officially 15 pounds lighter than I was a year ago this past January; my goal is another ten by the time I begin classes again, and so far, I'm staying on track for that.
The scale keeps me honest and helps remind me when I'm slacking off. I do need to exercise more; I do need to eat less. So it's not "just" about what I weigh--for me, what I weigh shows me that I am becoming more fit, partly because I'm not on any fad diet. I eat a balanced diet with more vegetables and fruit than I have in the past; more fiber and protein coming from beans and other non-red meat sources. I feel stronger and I can see how exercises I found difficult to do, paths I found difficult to run, distances I couldn't reach, are things I am accomplishing now.
I'm also happier when I see myself in the mirror. I don't have that bloated look I saw before. I am still not happy with how I look in a swimsuit--the next ten pounds should help that. My exercises include strength training and I feel and look stronger and more toned.
Where does it lead? To a healthier life, I hope. To more comfort, more energy, less fatigue from the every day; looking better = feeling better for me. The more I lose the more I can do and want to do.
The scale keeps me honest and helps remind me when I'm slacking off. I do need to exercise more; I do need to eat less. So it's not "just" about what I weigh--for me, what I weigh shows me that I am becoming more fit, partly because I'm not on any fad diet. I eat a balanced diet with more vegetables and fruit than I have in the past; more fiber and protein coming from beans and other non-red meat sources. I feel stronger and I can see how exercises I found difficult to do, paths I found difficult to run, distances I couldn't reach, are things I am accomplishing now.
I'm also happier when I see myself in the mirror. I don't have that bloated look I saw before. I am still not happy with how I look in a swimsuit--the next ten pounds should help that. My exercises include strength training and I feel and look stronger and more toned.
Where does it lead? To a healthier life, I hope. To more comfort, more energy, less fatigue from the every day; looking better = feeling better for me. The more I lose the more I can do and want to do.
Sunday, June 17, 2012
Week Six and Reflections
Sunday morning: Posted pics to Facebook. Will not post any pics with bathing suit. Talk about motivation for losing weight. OMG, as they say. I can just shake my head and wonder how I got here, and be eager to get "there" which is the weight I plan to be at when school resumes in ten weeks (only ten!).
So as for weigh in: after exercise, but also after breakfast, I'm done a pound and on schedule for the WELO (Weight Loss) plan for this summer. Good ol' WELO. So, for exercise this week, it begins:
Sun. 20 minutes running/walking. Cold still is making me feel "less than" (and definitely hot and tired).
Mon, June 19: 40 minutes balance ball--upper and lower body
Tues, June 20: Ran at 9:45, temp = 82, humidity = 60%. Felt HOT. W5/R25/W12. Felt pretty strong throughout--decent pace, but legs hurt initially and afterwards in shin area (not common). Slept 8+hrs. Coffee, no breakfast except a couple bites of veggie rice. Note: For running days, I'm going to keep a bit more info to see what seems to work better for running and when I feel bad.
Wed: 30 min pilates
Th: Two fitness videos almost 20 min each plus a 7 min "evening" exercises (stretching mainly); using body weight for mainly upper body work from real age.com
Fri: 5 mile walk with the girls in the a.m.--about 70 minutes.
Sat: T=48; ran 35 minutes; W4 / R20 / W2 / R10 / W2 / R5 / W5 Came back weighing 2 lbs less--gotta hydrate! But it's nice to see that weight on the scale--harbinger of things to come.
So as for weigh in: after exercise, but also after breakfast, I'm done a pound and on schedule for the WELO (Weight Loss) plan for this summer. Good ol' WELO. So, for exercise this week, it begins:
Sun. 20 minutes running/walking. Cold still is making me feel "less than" (and definitely hot and tired).
Mon, June 19: 40 minutes balance ball--upper and lower body
Tues, June 20: Ran at 9:45, temp = 82, humidity = 60%. Felt HOT. W5/R25/W12. Felt pretty strong throughout--decent pace, but legs hurt initially and afterwards in shin area (not common). Slept 8+hrs. Coffee, no breakfast except a couple bites of veggie rice. Note: For running days, I'm going to keep a bit more info to see what seems to work better for running and when I feel bad.
Wed: 30 min pilates
Th: Two fitness videos almost 20 min each plus a 7 min "evening" exercises (stretching mainly); using body weight for mainly upper body work from real age.com
Fri: 5 mile walk with the girls in the a.m.--about 70 minutes.
Sat: T=48; ran 35 minutes; W4 / R20 / W2 / R10 / W2 / R5 / W5 Came back weighing 2 lbs less--gotta hydrate! But it's nice to see that weight on the scale--harbinger of things to come.
Monday, June 4, 2012
Week Four and Five
Sunday: worked around the house cleaning, scrubbing, vacuuming, reorganizing, etc.
Monday: Ran/walked ~ 1 hour. Tired!
Tu: No exercise!
Wed: 5 walk / 20 run / 2 walk / 20 run / 3 walk
Th: running around all day to get ready to head to Te-has.
Fri: a.m. 20 minutes exercise equipment; 2.5 hours by the side of the rode waiting for a tow truck.
Sat: a.m. run, swimming, lying in the sun
Sun: a.m. run, swimming, lying in the sun
Mon: woke too late to run--went out to do so, walked 1/2 block, turned around and came back; swimming, lying in the sun
Tu: run, swimming laps in the pool; slightly overcast and therefore more tolerable day, though the weather report noted temps seem like 101.
Wed: longer run/walk (~ 1 hr); swim in ocean. After feeling lonely once the boys left, I now feel a bit sad that I'll be leaving day after tomorrow!
Th: 45 minute run/walk; swam laps in pool; ate shrimp and fries tonight!
Fri: no exercise, but lugged around two big pieces of luggage on and off shuttles, drove a good part of the day, and finally had a nice dinner with the boys. Last day in Houston!
Sat: no exercise again--thought I would back in Cinci, but feeling bad with cold. Tomorrow!
Monday: Ran/walked ~ 1 hour. Tired!
Tu: No exercise!
Wed: 5 walk / 20 run / 2 walk / 20 run / 3 walk
Th: running around all day to get ready to head to Te-has.
Fri: a.m. 20 minutes exercise equipment; 2.5 hours by the side of the rode waiting for a tow truck.
Sat: a.m. run, swimming, lying in the sun
Sun: a.m. run, swimming, lying in the sun
Mon: woke too late to run--went out to do so, walked 1/2 block, turned around and came back; swimming, lying in the sun
Tu: run, swimming laps in the pool; slightly overcast and therefore more tolerable day, though the weather report noted temps seem like 101.
Wed: longer run/walk (~ 1 hr); swim in ocean. After feeling lonely once the boys left, I now feel a bit sad that I'll be leaving day after tomorrow!
Th: 45 minute run/walk; swam laps in pool; ate shrimp and fries tonight!
Fri: no exercise, but lugged around two big pieces of luggage on and off shuttles, drove a good part of the day, and finally had a nice dinner with the boys. Last day in Houston!
Sat: no exercise again--thought I would back in Cinci, but feeling bad with cold. Tomorrow!
Sunday, June 3, 2012
Reflections of the last three weeks
So glad to be starting June on an up-note. Weigh-in today showed a 2 pound loss. Boo-yah! I think I'm losing slightly over a pound a week, so the ounces have made their presence known ;)
I like the fact that I may be in the next ten pound category before I go down to Padre. I expect to be eating a little more there than I would here, but I also hope to be on the move a little more as well. Feeling better and optimistic. When I started last summer's exercise routine, I was ten pounds from my goal, and I lost those ten pounds (then gained about 4 back which I've now lost again). Since it should be easier to lose this summer than it has been while I've been in classes, I should be able to replicate, if not better, that loss.
Interestingly, the success so far is at a faster rate (last year it was about 3/4 of a pound a week); that may speak to my varied exercise routine that pushes me more (the more difficult yoga, running faster, trying new routines that tap into different muscles, like Zumba and kickboxing). I'll have to keep this in mind and keep it fun so that I can continue over the next school year. Deciding how to keep moving despite two online classes will also be challenging
I'll have to consider this summer a test period. I've been so dang busy, and out of the house more these past few weeks. It's when I'm "home alone" that I can sit around and eat. I really do have a sedentary enough job that I have to keep moving which I tend to do more when I'm at work, even if I have the same work to do. I think I'll plan to go into the office at least a couple times a week even this summer to see if that helps. I will need to pay attention to establishing a new pattern for how much time I spend on student work, how I accomplish that, and how I can keep active without outside requirements to do so. Other tricks to keep in mind: as my friend Lisa B. mentioned, don't grade at night since that's also when I tend to munch (bored, tired, keeps me going, but keeps the calories coming in). Also tend to have a glass (or more) of wine when I am just sitting around, which also leads to more eating . . .
Hope to stick with these plans and continue on this weight loss pattern I've begun. Hoo-rah!
I like the fact that I may be in the next ten pound category before I go down to Padre. I expect to be eating a little more there than I would here, but I also hope to be on the move a little more as well. Feeling better and optimistic. When I started last summer's exercise routine, I was ten pounds from my goal, and I lost those ten pounds (then gained about 4 back which I've now lost again). Since it should be easier to lose this summer than it has been while I've been in classes, I should be able to replicate, if not better, that loss.
Interestingly, the success so far is at a faster rate (last year it was about 3/4 of a pound a week); that may speak to my varied exercise routine that pushes me more (the more difficult yoga, running faster, trying new routines that tap into different muscles, like Zumba and kickboxing). I'll have to keep this in mind and keep it fun so that I can continue over the next school year. Deciding how to keep moving despite two online classes will also be challenging
I'll have to consider this summer a test period. I've been so dang busy, and out of the house more these past few weeks. It's when I'm "home alone" that I can sit around and eat. I really do have a sedentary enough job that I have to keep moving which I tend to do more when I'm at work, even if I have the same work to do. I think I'll plan to go into the office at least a couple times a week even this summer to see if that helps. I will need to pay attention to establishing a new pattern for how much time I spend on student work, how I accomplish that, and how I can keep active without outside requirements to do so. Other tricks to keep in mind: as my friend Lisa B. mentioned, don't grade at night since that's also when I tend to munch (bored, tired, keeps me going, but keeps the calories coming in). Also tend to have a glass (or more) of wine when I am just sitting around, which also leads to more eating . . .
Hope to stick with these plans and continue on this weight loss pattern I've begun. Hoo-rah!
Sunday, May 27, 2012
Week Three
Can check the box--down another pound! Over the last few days, I have been even less than where I'm at now, but it's after a run, or the occasional morning when I'm down further, but since a pound a week is my goal, I'll officially list the one pound and hope that this means I'll definitely be down another next week.
So humid. I am tired and draggy, but perhaps after coffee I'll be able to force myself to get out for a long run. May go over the CNC or something different. Once I'm out I'll be fine, but no waiting too long--90%+ humidity and record-breaking temps in the mid 90s expected. :( Even now, humidity at around 60%.
Done:
Sunday, May 27--Bleh! Hot and sticky out there and it's not even noon. Long walk (~75 min) including about 20-25 minutes of intermittent running. Tired, but glad that's done . . . . .A long hot shower will feel good (sweaty as I am, I'm getting chilled in my air conditioned condo).
Mon, May 28--Zumba was cancelled--20 minute Balance Ball and walking with my dad (i.e., pushing his wheelchair). I heard from my competitor (decades younger than me) that I have a ways to go to beat him, so I'd better stay on track and at least not get behind! Slowly . . . slowly . . . or maybe that should be More quickly . . . more quickly . . .
Tu., May 29--Kickboxing--this was cool! will try it again. (30 min vigorous cardio--really revved things up--ended at 7:15 and it was hard getting to sleep; I don't think I'm a good evening exerciser!)
Wed., May 30--25 min run with about 5 minutes T. of walking on either side--felt good for solid running, and not too slow (at least not all the time!)
Th. May 31--1 hour walk with a few minutes of running--a LONG busy day. Good, but tiring.
Fri. June 1--strength training (1 hour)
Sat. June 2--1.5 hr yoga class (a.m.) (this is a butt-kicking class where I am really challenged, and really sweat, and really look forward to the meditation at the end! I just realized it's not 1 hr long; no wonder I feel like we do a lot!) PLUS 50 minute walk/run (alt. starting with waking as: 5/22/13/5/5) (p.m.)
So humid. I am tired and draggy, but perhaps after coffee I'll be able to force myself to get out for a long run. May go over the CNC or something different. Once I'm out I'll be fine, but no waiting too long--90%+ humidity and record-breaking temps in the mid 90s expected. :( Even now, humidity at around 60%.
Done:
Sunday, May 27--Bleh! Hot and sticky out there and it's not even noon. Long walk (~75 min) including about 20-25 minutes of intermittent running. Tired, but glad that's done . . . . .A long hot shower will feel good (sweaty as I am, I'm getting chilled in my air conditioned condo).
Mon, May 28--Zumba was cancelled--20 minute Balance Ball and walking with my dad (i.e., pushing his wheelchair). I heard from my competitor (decades younger than me) that I have a ways to go to beat him, so I'd better stay on track and at least not get behind! Slowly . . . slowly . . . or maybe that should be More quickly . . . more quickly . . .
Tu., May 29--Kickboxing--this was cool! will try it again. (30 min vigorous cardio--really revved things up--ended at 7:15 and it was hard getting to sleep; I don't think I'm a good evening exerciser!)
Wed., May 30--25 min run with about 5 minutes T. of walking on either side--felt good for solid running, and not too slow (at least not all the time!)
Th. May 31--1 hour walk with a few minutes of running--a LONG busy day. Good, but tiring.
Fri. June 1--strength training (1 hour)
Sat. June 2--1.5 hr yoga class (a.m.) (this is a butt-kicking class where I am really challenged, and really sweat, and really look forward to the meditation at the end! I just realized it's not 1 hr long; no wonder I feel like we do a lot!) PLUS 50 minute walk/run (alt. starting with waking as: 5/22/13/5/5) (p.m.)
Sunday, May 20, 2012
Week Two of New Challenge
Officially down one pound! It feels as though at this rate it will take me forever, and yet I know that this is exactly the rate I was counting on. Why does it feel so terribly glacial? On the other hand, at this pace by the time of Padre IS I will be back where I was in fall, having lost what I have gained, and that's what I'm hoping for--that plus the continued weight loss until school starts again.
Was checking into training for a half marathon. I have a schedule that I know I can bump in terms of which days I do what, but it has longer runs on Sunday, Tuesday, and Thursday. Since I teach now on Tu/Th and would like to get in the habit of running early in the day with the heat and humidity starting to kick in (and I can't do that on my teaching days when I'm teaching (and, I think, I need those days in between), I will start when I get back from Padre IS and into fall when I will be teaching on MW. I'm excited about the idea and have found out that there are half-marathons in late October both in Cinti and Houston. Nice to have a goal to look forward to!!
This week's exercise:
Sunday May 20: 1+ hr of walking hills with spurts of running slow then fast. No particular pace or regularity, but I realize that sometimes I actually feel better when I'm running faster than slower.
Monday, May 21--honestly cannot remember if I worked out Monday a.m which is sad since this is Wed.
Tuesday, May 22--not feeling well--walked a lot around campus both Mon and Tu, but no specific exercise. My challenger is also sick--is this plan contagious?
Wed. May 23-- 5./20/3/3/3 (starting with walk)--the 20 minutes was faster running--felt good! (my post-run weigh-in was lower than it's been in months!! Hope the Sunday weigh in will reflect another loss!)
Th. May 24 20-30 min walk at UC; 20 minute upper body workout
Fri May 25: 50 min wak/run (5/15/15/8/7)--felt like I was running relatively fast and walking very fast--passing even tall guys with long legs--so the pace was good.
Sat. May 26: 1 hr advanced yoga. Whew! What a workout! This is a fast-paced/flow/intense workout that I've gone to once before. I like it a lot and thanks to Andrew's gift, I was able to try this place out. Will definitely keep going even once my subscription is over. Love it!!
Was checking into training for a half marathon. I have a schedule that I know I can bump in terms of which days I do what, but it has longer runs on Sunday, Tuesday, and Thursday. Since I teach now on Tu/Th and would like to get in the habit of running early in the day with the heat and humidity starting to kick in (and I can't do that on my teaching days when I'm teaching (and, I think, I need those days in between), I will start when I get back from Padre IS and into fall when I will be teaching on MW. I'm excited about the idea and have found out that there are half-marathons in late October both in Cinti and Houston. Nice to have a goal to look forward to!!
This week's exercise:
Sunday May 20: 1+ hr of walking hills with spurts of running slow then fast. No particular pace or regularity, but I realize that sometimes I actually feel better when I'm running faster than slower.
Monday, May 21--honestly cannot remember if I worked out Monday a.m which is sad since this is Wed.
Tuesday, May 22--not feeling well--walked a lot around campus both Mon and Tu, but no specific exercise. My challenger is also sick--is this plan contagious?
Wed. May 23-- 5./20/3/3/3 (starting with walk)--the 20 minutes was faster running--felt good! (my post-run weigh-in was lower than it's been in months!! Hope the Sunday weigh in will reflect another loss!)
Th. May 24 20-30 min walk at UC; 20 minute upper body workout
Fri May 25: 50 min wak/run (5/15/15/8/7)--felt like I was running relatively fast and walking very fast--passing even tall guys with long legs--so the pace was good.
Sat. May 26: 1 hr advanced yoga. Whew! What a workout! This is a fast-paced/flow/intense workout that I've gone to once before. I like it a lot and thanks to Andrew's gift, I was able to try this place out. Will definitely keep going even once my subscription is over. Love it!!
Tuesday, May 15, 2012
Rookie Mistake and This Week's Workouts
Otherwise known as "damned metabolism." I need to remember that my metabolism is either running in idle or going 180. I ran last night at close to 7 and ran for at least 30 minutes, which for me is a lot. Wanted to listen to my book on tape for longer, so walked an additional 30 minutes or so; it was 8 p.m. before I was done. I'd also had a long day so I was ready to get to bed at 9:30, which I did, but I was also up at 2:30 and 4:30 and . . . . bleh. Good news is two days of substantial exercise in a row and the run was relatively easy and felt good.
I'll start posting my exercise here for the rest of this month to keep on track:
Sunday May 13: 1 hour strength training video
Monday May 14: 1 hr run/walk
Tuesday, May 15: 1/2 hr pilates; 50 min walk/run (not the sustained run yesterday was)--thanks to my challenger for inspiring me to come home and run tonight.
Wed. May 16: 45 minutes (my "challenger" told me he worked out 1 hour) doing a step aerobic video (fast forwarded through about 10+ minutes of it when I was about ready to die--gives me something to work up to!)
Th. May 17--Only two days ago, and I can't recall if I did anything--I think I snuck in 1/ hr of pilates, but I can't be sure--it was one of those 7 a.m. - 9 p.m. kind of days (boo hoo, I know).
Fri. May 18--55 min cardio. Felt good running and feels less onerous to run longer: 5 walk/25 run/5 walk/15 run/5 walk.
NOTE: Though I wasn't doing substantial exercise over this academic year that was cardio, I was walking and doing yoga pretty regularly. I'm finding that having done that, though it didn't help with losing weight, makes me move into more intense work and feel stronger doing it. What I hope is that once I lose more weight, I can "idle" with a combination of walking plusless frequent cardio (e.g., 3x/week)--we'll see (it's just hard to fit in all the cardio I need on a daily basis!--that or I need to change jobs to road construction).
Sat, May 19--1 hour of mixed running and walking. Tried to keep pulse rate at 120 at least with brisk walking (which is the top end of my fat burning range), but couldn't sustain running very well--felt tired and sluggish. Max. running time was 15 minutes with shorter (and lackluster) bursts later.
I'll start posting my exercise here for the rest of this month to keep on track:
Sunday May 13: 1 hour strength training video
Monday May 14: 1 hr run/walk
Tuesday, May 15: 1/2 hr pilates; 50 min walk/run (not the sustained run yesterday was)--thanks to my challenger for inspiring me to come home and run tonight.
Wed. May 16: 45 minutes (my "challenger" told me he worked out 1 hour) doing a step aerobic video (fast forwarded through about 10+ minutes of it when I was about ready to die--gives me something to work up to!)
Th. May 17--Only two days ago, and I can't recall if I did anything--I think I snuck in 1/ hr of pilates, but I can't be sure--it was one of those 7 a.m. - 9 p.m. kind of days (boo hoo, I know).
Fri. May 18--55 min cardio. Felt good running and feels less onerous to run longer: 5 walk/25 run/5 walk/15 run/5 walk.
NOTE: Though I wasn't doing substantial exercise over this academic year that was cardio, I was walking and doing yoga pretty regularly. I'm finding that having done that, though it didn't help with losing weight, makes me move into more intense work and feel stronger doing it. What I hope is that once I lose more weight, I can "idle" with a combination of walking plusless frequent cardio (e.g., 3x/week)--we'll see (it's just hard to fit in all the cardio I need on a daily basis!--that or I need to change jobs to road construction).
Sat, May 19--1 hour of mixed running and walking. Tried to keep pulse rate at 120 at least with brisk walking (which is the top end of my fat burning range), but couldn't sustain running very well--felt tired and sluggish. Max. running time was 15 minutes with shorter (and lackluster) bursts later.
Monday, May 14, 2012
Once More With Feeling
I'm back to my weight loss challenge to myself. I've been continuing to exercise for quite awhile and so have held in check the rise in weight that started to creep up on me. At this point, I've got to up the exercise and keep count of what I'm eating--the only way for me to tell myself to literally stop adding calories to my day.
Also challenged a certain someone to lose weight with me--he wants to anyway, but I really would like it if someone was working with me. Last year, it was Lisa B. and that helped a lot to feel motivated; so I'm awaiting his response. If he doesn't, then I'll have to go it alone--but go it I will!!
New goal: 1 lb per week through August 26th, the day before school starts again. At that rate, I will have hit my ideal weight, though I'll see if any more weight loss will be in my future (and it will mean a drop of 15 pounds from where I'm at now).
Yee-hah!! May the losing begin!!
Also challenged a certain someone to lose weight with me--he wants to anyway, but I really would like it if someone was working with me. Last year, it was Lisa B. and that helped a lot to feel motivated; so I'm awaiting his response. If he doesn't, then I'll have to go it alone--but go it I will!!
New goal: 1 lb per week through August 26th, the day before school starts again. At that rate, I will have hit my ideal weight, though I'll see if any more weight loss will be in my future (and it will mean a drop of 15 pounds from where I'm at now).
Yee-hah!! May the losing begin!!
Wednesday, March 7, 2012
Getting Back on the Horse
It's discouraging to look back and see promises I made, only to know I didn't follow through. And there's no making up the time or anything. It's now March 7--two weeks to Spring and CCCC in St. Louis, then Spring Quarter. So three months, essentially, to swimsuit weather and wanting to be back in shape. But I feel very out of shape. And so . . . .
Just ran and walked, and walked the other day for over an hour. Haven't been doing strength training or other "shaping" exercises, but I keep trying to not let too many days go by without exercise. I am finding myself eating or drinking far too much at home, so I think the calorie counting is absolutely necessary. Male friend lost 20 pounds in, like, a month from treadmill every day for an hour and counting calories. Ha! Couldn't do that last summer while doing essentially the same thing. Young male vs. middle-aged female. Yeah, there is a difference.
So---calorie counting and exercise tallying. If that's what it takes . . . .
Wed; March 7--20 minute walk/ 20 minutes running
TO DO:
Th; March 8--1/2 hour yoga/pilates before work
Fri; March 9--1 hour strength training
I want to be at 162 by next week Friday, 16th (2 pound loss)
At 160 by Wednesday, the 21st. Let's see if that's possible . . . . . Bwahahahahahahahahaha . . . . . . . (as Greg would say--and probably do).
I could still get down under 150 by Padre Island week. YES!! I'm not sure it's a good thing to emphasize weight. I know I need to really think exercise and calories. I really am discouraged when I think that I got down as low as I did (I'd forgotten already that the scale, on one October day, granted, after being sick, I was 7 pounds less than I am on today's scale, though generally I was hovering at about 4 pounds less than today. Still. I've essentially put on more than a pound a month since then. So I'm taking in enough calories, or not exercising enough, to gain 1/4 of a pound a week. A pound is 3500 calories, divided by 7 days, that means I need to burn off an additional 250 calories a day and eat 250 calories a day less. Thinking about it that way, that's not so bad. I know partly it's not drinking wine or beer during the week. It's also not eating what seems like all the time when I'm home. Cutting back on meals. And at least going out for a walk every day. An hour just of walking = 350 calories a day. Okay, lady; what are you waiting for? At least thinking about it this way makes me realize that maybe I should set my sights on less than I did last summer--a pace I couldn't keep up.
Just ran and walked, and walked the other day for over an hour. Haven't been doing strength training or other "shaping" exercises, but I keep trying to not let too many days go by without exercise. I am finding myself eating or drinking far too much at home, so I think the calorie counting is absolutely necessary. Male friend lost 20 pounds in, like, a month from treadmill every day for an hour and counting calories. Ha! Couldn't do that last summer while doing essentially the same thing. Young male vs. middle-aged female. Yeah, there is a difference.
So---calorie counting and exercise tallying. If that's what it takes . . . .
Wed; March 7--20 minute walk/ 20 minutes running
TO DO:
Th; March 8--1/2 hour yoga/pilates before work
Fri; March 9--1 hour strength training
I want to be at 162 by next week Friday, 16th (2 pound loss)
At 160 by Wednesday, the 21st. Let's see if that's possible . . . . . Bwahahahahahahahahaha . . . . . . . (as Greg would say--and probably do).
I could still get down under 150 by Padre Island week. YES!! I'm not sure it's a good thing to emphasize weight. I know I need to really think exercise and calories. I really am discouraged when I think that I got down as low as I did (I'd forgotten already that the scale, on one October day, granted, after being sick, I was 7 pounds less than I am on today's scale, though generally I was hovering at about 4 pounds less than today. Still. I've essentially put on more than a pound a month since then. So I'm taking in enough calories, or not exercising enough, to gain 1/4 of a pound a week. A pound is 3500 calories, divided by 7 days, that means I need to burn off an additional 250 calories a day and eat 250 calories a day less. Thinking about it that way, that's not so bad. I know partly it's not drinking wine or beer during the week. It's also not eating what seems like all the time when I'm home. Cutting back on meals. And at least going out for a walk every day. An hour just of walking = 350 calories a day. Okay, lady; what are you waiting for? At least thinking about it this way makes me realize that maybe I should set my sights on less than I did last summer--a pace I couldn't keep up.
Monday, February 6, 2012
Back at it
Okay. It doesn't work for me not to keep track. This is the place to be honest and to show baldly whether or not I'm doing what I need to in order to get in shape, lose weight, and, hopefully, lower my cholesterol.
So--back to exercise. It helps that it's so nice out right now, too. Cool temps, sun. And it's February 6th!
My exercise for the last few days:
Saturday: 2/4--Lower body balance ball workout
2/5--45 min walk/run in the park
2/6--Upper body balance ball workout and 30 min walk/run in park (15 min running)
Need to keep track of calories, also. Made a pot of minestrone soup, chock full of veggies and beans with some lean sausage and just a smidge of bacon for taste. That plus salads this week.
Goal: lose 6 pounds by March 1 (3.5 weeks). That's more than I usually lose (under 2 pounds per week), but I have been fluctuating daily from 162-165, so I think some of this is water-weight or something . . . . I'd like to be solidly under 160 before I head up to Chicago for the conference. My clothes are just not feeling good and I don't like that feeling!!
Once back, my secondary goal is another 5 pounds by March 21st (mid spring break)(155)--keeps me at over 1 pound per week--I think I need to expect a bit more of myself than I've been doing. Another 5 pounds by middle of Spring Quarter (another 5 weeks--so I can be a bit slower then)(150). I would like to see if I can get to 145 by end of Spring Quarter, but I'd be happy with another 2-3 pounds by then.
Then hell with not having goals to lose weight and just be fit. It's too easy for me to ignore my exercise and food if I don't have solid goals like this.
Back on track . . . . .
So--back to exercise. It helps that it's so nice out right now, too. Cool temps, sun. And it's February 6th!
My exercise for the last few days:
Saturday: 2/4--Lower body balance ball workout
2/5--45 min walk/run in the park
2/6--Upper body balance ball workout and 30 min walk/run in park (15 min running)
Need to keep track of calories, also. Made a pot of minestrone soup, chock full of veggies and beans with some lean sausage and just a smidge of bacon for taste. That plus salads this week.
Goal: lose 6 pounds by March 1 (3.5 weeks). That's more than I usually lose (under 2 pounds per week), but I have been fluctuating daily from 162-165, so I think some of this is water-weight or something . . . . I'd like to be solidly under 160 before I head up to Chicago for the conference. My clothes are just not feeling good and I don't like that feeling!!
Once back, my secondary goal is another 5 pounds by March 21st (mid spring break)(155)--keeps me at over 1 pound per week--I think I need to expect a bit more of myself than I've been doing. Another 5 pounds by middle of Spring Quarter (another 5 weeks--so I can be a bit slower then)(150). I would like to see if I can get to 145 by end of Spring Quarter, but I'd be happy with another 2-3 pounds by then.
Then hell with not having goals to lose weight and just be fit. It's too easy for me to ignore my exercise and food if I don't have solid goals like this.
Back on track . . . . .
Sunday, January 15, 2012
No Postings!
Have not adequately finished up my "first half of Jan" and am not sure I'll continue for the second. Partly it's because I haven't been exercising as much as I should and partly it's from forgetting to include what I am doing, small as it may be from time to time. I think my birthday (today) will be a good time to recalibrate and decide how I want to continue to use this blog and monitor my progress ahead. I almost wonder if the charting is starting to feel like exercise is an add-on instead of part of my life. An excuse for not writing? Maybe.
More to come . . . . .
More to come . . . . .
Sunday, January 1, 2012
Exercise January First Half (until my birthday!)
Sunday: New Year's Day! 30 min ab/lower back workout; 40 min run/walk
Monday: 20 min lower body workout (ouch! abs still hurt from yesterday);
Tuesday: 40 min walk/run--brisk! (about 28 degrees)
Wednesday: 30 min yoga
Thursday: 35-40 min walk Woodland Mound (including the big hill!)--beautiful day
Friday: another gorgeous day--40 min, including 30 minute run!
NOTE: I'm not following my exercise plan, but I am exercising; I really like to get outside when I can, but I need to start doing that plus the other muscle work.
Saturday: took down all Xmas decorations, packed them away, put them away!
Sunday: cleaned (almost) entire house
Monday: 50 min brisk walk
(nada posted up to the 15th!!!)
Monday: 20 min lower body workout (ouch! abs still hurt from yesterday);
Tuesday: 40 min walk/run--brisk! (about 28 degrees)
Wednesday: 30 min yoga
Thursday: 35-40 min walk Woodland Mound (including the big hill!)--beautiful day
Friday: another gorgeous day--40 min, including 30 minute run!
NOTE: I'm not following my exercise plan, but I am exercising; I really like to get outside when I can, but I need to start doing that plus the other muscle work.
Saturday: took down all Xmas decorations, packed them away, put them away!
Sunday: cleaned (almost) entire house
Monday: 50 min brisk walk
(nada posted up to the 15th!!!)
NEW YEAR!!
Wow. I began this weight loss journey six months ago, in mid-June, although it stretches back to last January. With the few pounds I'm up right now, I was ten pounds heavier a year ago. I'm glad I've come this far, but not happy that I've slipped back and failed to make more progress after summer.
With the idea that I can't reach goals if I don't know what they are (not with the idea of a traditional "New Year's Resolution" which always seems to have little chance of success), I am setting out my objectives for the next twelve weeks (Winter Quarter, finals week, and spring break), which is, essentially, to return to my summer plan which was successful in bringing the weight down AND making me feel strong and aware of muscles I didn't know I had (like my glut muscles!).
A reminder of why my focus is on weight: my cholesterol is still high. HDL has improved, which tends to reflect exercise; LDL has gotten worse which tends to reflect weight. For me, then, it is a health issue, not just "I wanna be skinny." So my goal is 10% of my body weight, or 16 pounds (aha! now I reveal how much I weigh!).
What tends to work for me is a crazy figure: 3/4 of a pound a week. Sounds weird, but that's about what I was averaging, even in the best of times--otherwise known as 3 pounds every 4 weeks. So if I look to this average and think that all research suggests that this is NOT an impossible or over-reaching goal, that would be 9 pounds in the next twelve weeks. That will put me in the lower 150's--a good place to make my final assault during spring quarter for the remaining 7 pounds. Even if I average slightly less than .75 lb/week, this should remain an achievable goal.
Since I did not improve my weight, but slid back, and since I didn't increase, but decreased my exercise, I think it would be foolhardy to expect more. So why even look at pounds? I think that's the carrot that will keep me motivated. I could try thinking health, or fit, or strength, but those aren't tangible, and since weight = lowering LDL, then it's weight loss I'm banking on. BUT--how to achieve that is crucial; and so, herewith, the plan:
(Going back to summer, here's what I said):
Ideal Exercise Schedule for the next twelve weeks . . . . To be modified as other things come up, new opportunities for exercises emerge, etc. GOAL: One hour minimum of exercise a day, with option for a day off.
[I've modified the days on which exercise occurs to reflect a few changes: the yoga class I will be taking, the two days I teach early morning, and the fact that there is no "group walk" as I had in the summer]:
Sunday: Long run/walk (60-90 min)
Monday: Strength Training (60 min)
Tuesday: Pilates + run (60 min)
Wednesday: Yoga w/Lilias (75 min)
Thursday: Strength Training (60 min)
Friday: Cardio / dance class (60 min--extended cardio)
Saturday: Balance Ball (includes strength training) (60 min)
So this includes 3 days of strength training, 3 days of cardio (plus some in balance ball and strength training--may have to increase cardio days), and 2 days of flexibility training (yoga/pilates). What I see here is less cardio than I thought, though the beginning of my strength training and parts of balance ball tapes are cardio; I may need to supplement those with a brisk walk or quick run. Average time for exercise is more than an hour a day, which I think is good. I may supplement with other yoga classes as well.
As for food, research shows that it's good to have a standard, repetitive schedule for some meals. For me, it makes sense for those to be the meals I eat here, so that's breakfast and dinner being standard. And so:
With the idea that I can't reach goals if I don't know what they are (not with the idea of a traditional "New Year's Resolution" which always seems to have little chance of success), I am setting out my objectives for the next twelve weeks (Winter Quarter, finals week, and spring break), which is, essentially, to return to my summer plan which was successful in bringing the weight down AND making me feel strong and aware of muscles I didn't know I had (like my glut muscles!).
A reminder of why my focus is on weight: my cholesterol is still high. HDL has improved, which tends to reflect exercise; LDL has gotten worse which tends to reflect weight. For me, then, it is a health issue, not just "I wanna be skinny." So my goal is 10% of my body weight, or 16 pounds (aha! now I reveal how much I weigh!).
What tends to work for me is a crazy figure: 3/4 of a pound a week. Sounds weird, but that's about what I was averaging, even in the best of times--otherwise known as 3 pounds every 4 weeks. So if I look to this average and think that all research suggests that this is NOT an impossible or over-reaching goal, that would be 9 pounds in the next twelve weeks. That will put me in the lower 150's--a good place to make my final assault during spring quarter for the remaining 7 pounds. Even if I average slightly less than .75 lb/week, this should remain an achievable goal.
Since I did not improve my weight, but slid back, and since I didn't increase, but decreased my exercise, I think it would be foolhardy to expect more. So why even look at pounds? I think that's the carrot that will keep me motivated. I could try thinking health, or fit, or strength, but those aren't tangible, and since weight = lowering LDL, then it's weight loss I'm banking on. BUT--how to achieve that is crucial; and so, herewith, the plan:
(Going back to summer, here's what I said):
Ideal Exercise Schedule for the next twelve weeks . . . . To be modified as other things come up, new opportunities for exercises emerge, etc. GOAL: One hour minimum of exercise a day, with option for a day off.
[I've modified the days on which exercise occurs to reflect a few changes: the yoga class I will be taking, the two days I teach early morning, and the fact that there is no "group walk" as I had in the summer]:
Sunday: Long run/walk (60-90 min)
Monday: Strength Training (60 min)
Tuesday: Pilates + run (60 min)
Wednesday: Yoga w/Lilias (75 min)
Thursday: Strength Training (60 min)
Friday: Cardio / dance class (60 min--extended cardio)
Saturday: Balance Ball (includes strength training) (60 min)
So this includes 3 days of strength training, 3 days of cardio (plus some in balance ball and strength training--may have to increase cardio days), and 2 days of flexibility training (yoga/pilates). What I see here is less cardio than I thought, though the beginning of my strength training and parts of balance ball tapes are cardio; I may need to supplement those with a brisk walk or quick run. Average time for exercise is more than an hour a day, which I think is good. I may supplement with other yoga classes as well.
As for food, research shows that it's good to have a standard, repetitive schedule for some meals. For me, it makes sense for those to be the meals I eat here, so that's breakfast and dinner being standard. And so:
Breakfast: oatmeal (Bob's Red Mill extra thick) with yogurt, fruit, and nuts. O.J., and latte
Lunch: Veggies + 3 oz. protein (chicken or fish)
Dinner: Rotating: Salad and soup; veggie, fruit, hummus, pita plate; chili or other crock pot recipe
Snacks: yogurt, almonds, fruit, veggies (esp. afternoon and evening before 8).
Misc:
Sugars (i.e., desserts of any kind)—1/week treat max
Snacks as in crackers, chips, etc.—1/week treat max
Alcohol: 3-5 drinks per week max, including nightcaps, etc.--no wine, beer with dinner on weeknights (unless out for dinner)
There you (I) have it. Copied out this plan and printed it to place it in a couple notable locations, like my kitchen and my study where I should notice it daily.
Today is turning bright and sunny--a good day to start my long walk/run; will check in with Greg and see if he'd like to join me; otherwise, I'll be off just after a small lunch today! Yay!!
(Now, on to another plan--this one for my work/writing goals.)
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