Today's Progress

I had an amazing workout today. I completed 4.56miles in a little over an hour. For me that was great considering that a month ago, I couldn't run or walk because of tendonitis. And on top of that my Nike+ sensor was playing out. I want to slap myself when I realize that I had been running myself to death, and it didn't show up in my data.

So I got in a great aerobic workout. I increased my running distance to an entire mile out of 4 miles. I did this by power-walking .25 mile and then running .25 mile until I had completed 2 miles. Then I power-walked at an increased incline for 2 miles to increase my endurance.

I also completed core and lower body work today. Here is the core routine that I completed today:

1. Floor crunches 3 sets of 50
2. Drawing-in 3 sets for 60 sec
3. Bridges 3 sets of 60 sec
4. Balance ball crunches 3 sets of 50
5. Rolling in 3 sets of 12
6. Reverse crunches 3 sets of 25
7. Plank 1 set of 60 sec
8. Side plank 2 sets of 30 sec

Then I completed hip adductors and abductors at 3 sets of 12 each (110lbs) and 2 sets of 12 squats (70lbs).

Of course, I now have cramps in my feet, but I feel great otherwise. (The pickle juice is ready.)

Tomorrrow's Plan

I did not go to the gym today. So I did not run my 2 miles, but I did complete a core workout and light strength training this evening. I do have plans for tomorrow.

In the afternoon, after I complete my run (maybe before I start to run), I am going to start a new core workout. Dr. Charles Inniss has several sets of progressively difficult routines for developing core strength, endurance, and power. I am ready for a higher level of intermediate work. So tomorrow I will complete 3 straight sets of:

1. ball roll-ins
2. ball crunches
3. plank
4. bicycle crunches

Of course, I will probably complete other core exercises also. Just to increase endurance - floor crunches, drawing-in maneuvers, reverse crunches, bridges, side planks. These are ones that I have been doing for a while.

Looking at the New Year's Resolutions

One of the ways that I intend to lose weight is to work out several times a week. I realize that I need a goal to work toward. So I am going to compete in a 5K in the Spring. I am going to use my Nike+ to help me track my progress. That is why I have the new widgets in my blog. Yes. This will be good.

Off to a Great New Year!

This has been a busy year. My youngest and I went to Greece with my brother and nephew. My husband and I rode our motorcycle out West during the summer. My daughters started attending a new school. And I have lost down to 153lbs. (although I have gained a little over the holiday). I have joined Ballys Total Fitness and have improved my running times.

So this has been a good year for the most part.

My resolutions for this year are as follows:

1. to reach 140lbs this year.
2. to run in a 5K (Relay for Life).
3. to increase muscle tone.

My daughter and husband are a huge source of encouragement to me. One or the other is always wanting to go to the gym to workout. Plus, I am so data driven; my Nike+ has been a great way for me to monitor my progress. I am going to enjoy having my Nike+ Mini. Yesss!

What did I do right today?

I have not been losing weight this summer. So I decided to do something about it. I have rejoined Weight Watchers. It was the one program that actually worked for me.

I had cancelled my subscription in June because I had not followed the program as faithfully as I should, and I knew that I would not have computer access during my trip out west. Since I have been back, I have tried other online programs - Everyday Health, Ballys, Traineo, writing in my journal. I just did not stay with any of them. So I am back.

I weighed in at 165.5 lbs today. Of course, my period started yesterday so I should be able to lose some water this week. If I manage to lose 20lbs this time, I'll be that much closer to my goal.

I am still going to Ballys to work out. I went today. I walked/jogged on the treadmill for 35 minutes and then worked my core regimen (crunches, transverse crunches, Russian twists, leg raises, and lumber back extensions. So that is one thing that I have done right today, and I earned 5 Activity Points for this.

I have also stayed On Plan today. I used exactly 22 points and no more. Very good.

I have pampered myself today by exfoliating my skin and conditioning my hair.

I have also taken care of my family's needs today. I have cooked for them and cleaned their laundry. I have also spent time with my daughters, something they and I both need.

Sleeping and Snacking

Another link that's weight related:

Less Sleep Can Lead to More Snacking
http://www.wsbtv.com/health/16584982/detail.html

I;m going to have to follow up on this one.

Keeping Highly-Processed Sugar Intake Low

According to Charles Inniss, I really need to avoid sugar "like the plague." That's because sugar causes the body to release insulin which is important for storing fat. So the more sugar ingested equals more insulin production which in turn equals more fat storage. So even though I am putting on more muscle, no one can see that because of the fat that is over the muscle. And if I have it over the muscle, I probably also have too much fat around my inner organs as well.

I guess that Special K bar that I had for breakfast this morning is now a no-no. It has 9 grams of sugars in it. The applesauce on the counter has even more - 22 grams per serving. But the apple itself should be fine since it is not processed at all.

What about the yogurt, honey, and walnuts that I had at the Greek Islands Taverna (Ft. Lauderdale) last night? I'll have to search about that. It sure was good. So were the grouper, rice, and vegetables. And let's not forget the best part - true Greek salad. Yummmm!! You know, when I was in Greece, I was very few obese people. And they ate with gusto. Hmmmm....

Some articles to think about:

http://www.associatedcontent.com/article/311063/why_you_are_addicted_to_sugar.html

http://www.associatedcontent.com/article/26472/sugar_stay_away_from_nutrasweet_and.html?cat=5

http://en.wikipedia.org/wiki/Greek_cuisine

http://www.everydayhealth.com/diet-nutrition/meal-planning/snacking/smart-snack-options.aspx?xid=nl_EverydayHealthHealthyAging_20080604

This week's measurements.

It looks like I have made some progress this week. Even though I weighed in at 160lbs this morning, I have managed to reduce the circumferences some. Here they are.
Neck 13.5"
Upper Arms 12.5"
Chest 37.5"
Waist 34.75"
Hips 42"
Thighs 23.5"
Calves 14.5"

According to the Navy Circumferences Body Fat Percentage, I am at 39% - just at the top level of overweight. but I feel healthier than I had been. I mean, I am lifting weights, working on core stability, and have been walking on the treadmill every day. And I have added a running component in my walking regimen.

BTW, my hamstrings are feeling much better today. I can straighten out my leg without pain just as long as I don't lean over that leg. That is too much stretch for now.

Summer 2008 Week 2

My right hamstring is so sore today. I obviously did not stretch enough on Saturday when I worked out. Yesterday, I went to Mom's and sat in the hot tub. So today, I take Steph for her appointment with a personal trainer as I hit the treadmill and work on core muscles. Afterwards, I will sit in the steam room for a while.

I have been using the SlimQuick Cleanse to detox my system. Things are moving pretty quick, but I have not lost any weight. In fact, I feel like I have gained. Could be the pms thing. Could be Joel's cheesecake that I sampled yesterday. Let's see how I do by tomorrow.

Taking Before and After Pictures

My daughter informed me yesterday that since I have so much time this summer, I will probably spend a lot if that time at Ballys'. She is probably right. She decided to take some Before Pictures. Talking about something to motivate one to losing. The only thing tha tI see that I have going for me in these pictures are my calves. I definitely need to work on core (abs), chest, butt, and thighs.

What are the dimensions? Well, this is me in a size 14. When the pictures were taken yesterday, I was at 157lbs. This morning, I am at 161lbs. I am starting to pms so that is most likely the deal with the weight gain. My chest is at 38"; my waist is 35.25". My hips are 42.5"; my thighs are 24". My upper arms are 13", my calves are 14". I would like to lose an inch on everything except my calves. They are already very muscular.
Yesterday, I did strength training on my upper body and my legs. I also warmed up for 5 minutes on the elliptical and finished up with 30 minutes on the treadmill at an average of 3.6 mph. I alos logged in 17,000 steps on the pedometer.

Today, I am starting a 7-day cleanse just to get me started. I have also been taking my vitamins and supplements daily. I have been drinking at least 8 servings of water a day. Let's see how I shpae up in a week.

Fluctuating between 155lbs. and 152lbs.

This is where my weight has been for several weeks now. I am going to have to do something different. the first thing that I have done is temporarily cancel my Weight Watchers subscription. My husband and I are going to ride our motorcycle to Colorado and I just won't have access to the Internet during that time.

I do want to try the types of fresh fruits and vegetables that we will run across. That could help jump start the weight loss again.

We have joined Ballys, and my youngest daughter decided to join with us. Now that school is out, I can go every day. Here is my plan so far. I might change something so that I can try some of the classes.

1. Treadmill every other day.
2. Elliptical the days that I am not on the treadmill.
3. Tuesdays, Thursdays, and Saturdays weight lifting.
4. Mondays, Wednesdays, and Fridays swimming.

I have also joined the National Womens' Challenge. This is another fun way to increase my activity.

Yassou.

I'm a loser again.

I have lost to 155lbs now and am really enjoying Bally's. I have worked out three times since Saturday. I know that so many experts say that mornings are best. I believe that is true for me. When I get home in the evenings, I just don't want to work out. I have been on my feet all day and just want to fix dinner and relax. Mornings on the other hand are a time for me to do something. I don't like waiting half the day to get my work done.

I really need to think about how I want to schedule my weekly workouts. I'm thinking that Tuesdays will be a lower body workout. Thursdays will be an upper body workout. Core and cardi0 will need to be both days and on the weekends.

I ran off an empty Activity Worksheet from Weight Watchers to track my workouts. Everything that I have read on the net has said that I need to journal, journal, journal. So that is what I will do.

Joined Bally's

Barry and I have joined Bally's. First, Barry has gotten into shpae so quickly, but working out at the fitness rrom here at the apartments is a hassle. The machines are often broken, and the hand weights are often missing. Children come in all the time without adults. So Barry and I went to Gold's Gym to see what they have to offer. As I told him, I am intimidated by places like that. There was so much equipment, and I did not konw how to use any of it. And it was only a gym.

But Bally's is different. For one thing, my daughter's bff's mother works there. It also has a pool, steam room, sauna, showers, kickboxing, amongst other things. Barry set me up with a personal trainer who worked my legs and arms off. Now i am feeing motivated again. I have been hitting the Weight Watchers heavy again.

BTW, the story about this girl who lost 180lbs is quite a motivator in itself.

She Lost 180lbs.

Back Again

I haven't posted in a while. I just haven't had time. I'm not wearing my pedometer, but I am working out a couple of times of week. I drink water and coffee almost exclusively, except when Barry and I eat sushi.

I have been trying Alli. Not very happy with it at all. the "treatment symptoms" are terrible. Not that I have had any accidents. But while taking it, I had to go to the restroom constantly. That is not an option for a teacher. Then when I quit using, I was seriously constipated. This had not been a problem since I became a vegetarian. And now I do. Not good.

Also, I can't stand the Core Plan with Weight Watchers. I just wasn't satisfied with the food or the weight loss. I just didn't have any energy either. so I am going back to the Flex Plan with Weight Watchers.

I am also signing up for the National Woman's Challenge for the second year in a row. Last year, I have a team. I was the only one to stick with it. I am going to do it again. It was really a lot of fun. I am also going to send out the word at school about the challenge and about the National Women's Checkup Week. Many of us teachers don't take care of ourselves. And we really need to. Check out the Logo.