Category Archives: exercise
About this time last year, I set forth on an adventure, to teach myself how to lose weight, and do it. I wanted to be healthier, and able to enjoy life to a greater extent. I wanted to do a year end review (or year beginning review I guess) of my progress.
As far as weight goes, I have, so far lost 37 lbs. This is a total of a little over 3 lbs a month over the last year. This is less than I had planned, but any progress is good, and I have not, at any time this year, gained anything other than what is normal with fluctuations of the body.
For fitness, I am feeling so so much better. Last year, I could not jog at 4.5 mph for 30 seconds even once. Last summer, I ran a 5k with 4.5 as my average speed. I run for 30 seconds at 10, and it tires me, 1 minute at 8mph. and 3 minutes at 6, but these are not one time during a workout anymore either. These are now thrown in constantly. As soon as my heart calms below where I want it, I run again.
My asthma is nearly non existent. I notice it only once in a great while, usually when the air is bad quality at the same time as I am running.
Just a thought: I was carrying a box of 25lb cat litter upstairs, and realized I have lost 1 and 1 half times that amount almost exactly. “Man, I used to carry around this extra weight all of the time! No wonder I was low on energy!” I thought to myself.
Forward to Victory!!!
“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.” ~Elbert Hubbard
Did you know that 50 percent of us will not be following our new years resolutions three weeks from the beginning of the new year? Is this a reason to say that resolutions are silly, and should not be made? Not necessarily. Maybe what we need to focus on is how we make our resolutions.
We should be making decisions on a day to day basis about what we need to change in our lives, not just wait until the beginning of each year to make some drastic change. This last year, I lost 33 lbs, gone down 5 BMI points, and dropped 2 sizes. I also have infinitely more energy! I still have work to do, which I have resolved to continue this year.
How, then, do we make resolutions that we are going to keep? We need to make resolutions that are doable: not too far reaching. We also need to make a plan of action about how to accomplish our resolutions.
For instance, saying that we are ‘going to work out more’ doesn’t give us a firm goal. We can put it off more and more until halfway through the year, and then we realize that we failed, and give up. We could also say ‘I am going to go to the gym five days a week, every week’ but if we have not been going to the gym at all, that may be too far reaching. Maybe we should start out with something like ‘I am going to go to the gym at least three days a week, and do at least 20 minutes of cardio.’ The at least leaves room for growth. We can accomplish this goal. It pushes us, and we can bite off an amount that we can chew.
When we are making our resolution, we should also make a plan of action. If we plan to attend a gym, which one? when do we plan on going? Morning? Evening? Afternoon? How do we plan to do what we plan to do? By choosing a plan of action, we enable ourselves to follow through with the things we want to do by making them achievable, and following through.
What are your resolutions? How are you going to reach them?
May God Be with you and give you strength on your journey!
This week, I weighed myself. This month I have been doing terribly, and making bad food decisions. I gained back 2 lbs. I am resolved to change direction and again gain back my losing of pounds. I also hope to motivate myself and increase stamina and speed in my runs.
I found this article in Women’s health magazine, and am going to try it out. They suggest:
Week 1: Run 2 min, walk 3 min; repeat 6 times
Week 2: Run 3 min, walk 3 min; repeat 5 times
Week 3: Run 5 min, walk 2 min; repeat 4 times
Week 4: Run 7 min, walk 3 min; repeat 3 times
Week 5: Run 8 min, walk 2 min; repeat 3 times
Week 6: Run 9 min, walk 1 min; repeat 3 times
Week 7: Run 30 minutes
I am excited to start this new regimen. I will get up tomorrow at 5 and start my day with exercise and a healthy breakfast. Cant wait! Going to bed early tonight though…
Quote for today: “Failure isn’t falling down. It is remaining where you have fallen.”
I live near a lake in the North of Raleigh. You can kayak, bike, run, play tennis on the courts, basketball, volleyball, etc. This is really an apartment complex that encourages an active lifestyle. I love it here! The one challenge that I have had recently is what I feel is sweltering heat. I lived in Idaho a year ago, and find raleigh very hot and humid. It is hard for me to deal with this heat when I am exercising. Even if I get up in the morning before work to run, it is in the upper 70s, and the humidity is killing. I miss idaho weather! I will adjust to the heat out here, I am sure.
I went to the flea market out here today and walked around for a few hours. I bought some carved bone earrings, and a large conch shell. It kept my mind off of the heat as I walked around all afternoon.
Healthy eating is very healthy as well. exercise will get you only so far. I have seen, with myself, that if I spend a lot of time exercising, I desire healthier food, but there is also the excuse that comes up sometimes of “I exercised today, so I can eat this.” Do not get caught up in this excuse or any excuse for that matter. You are working hard! Learn to reward yourself in other ways.
Lastly, I have lost another pound this week!!! Honestly, I do not know how it happened. It should not have happened. I went out too much, but I am glad it did, and I will try harder next week. The heat cannot be an excuse for me.
I was reading Simple Living magazine and they had an idea for outdoor parties during the summer that I believe may come in handy. They said that using mini ice packs and putting them on areas such as your wrists can help keep your core temperature low. I found a couple small ice packs that can be strapped to the wrists, and I am going to see if they help keep me cooler while I am working out this week. (I know I can work out indoors, but I much prefer to run around the lake to using a treadmill.)
I am proud of how far I have come. A year ago, I could not run for more than 15 seconds. now I am running for over a minute. I have figured out that I do better in competition, so I will sign up for as many races as I can find. So far, I have done Hope for Belize (a color run) and hope for Haiti (a regular 5k). I love them, and, although it has only been a month, I miss them. I cannot wait to find another and race!
I love the way that 5ks help people. You can make a difference, and get fit! Never underestimate yourself. You can do so much more than you ever thought you could! I have asthma, and have been able to push myself to half walk, half run two 5ks! Push yourself! You are able to do so much more than you believe!
I got a new scale. It is meant to measure your BMI and body water (although the body water part of it always shows an error) The one problem is that, since it is digital, it is more accurate than my cheapo scale that I got rid of, and I weighed in, although two pounds down, and it measured me as eight pounds up. Discouraging, but it does not change the amount of weight that I have lost. Eight pounds in all now, and I am showing that I weigh the same as when I started, so I need to count up. According to this scale, I would have started at 243. eeeek! Now, I am at 235 according to the new, digital scale. Yay! Every step counts.
Went to the gym today and did abs and 40 minutes of cardio. A nutritionist/trainer at a gym I used to go to told me to start by doing 15-20 minutes of weights/strength training in order to burn off calories from carbs and then do cardio, and you will go straight in to more effective calorie torching. I may be getting the specifics wrong, but I remember the times and the exercises, and carbs first… so yeah. lol.
took more than a month… slightly… but my first eight pounds is down.
‘In other news’- I have toned up, and slimmed down. I went to Ross and tj maxx today, and found that I am now fitting in to most large sized shirts. 😀 Yay!!!!!!! It has been a couple of years since I have fit into large shirts. I have been in extra large, which I have found are getting baggy lately. I was right. I did not know that eight pounds would make such a difference. Thank God! 🙂 I am making progress.
In all things give thanks, for this is the will of God in Christ Jesus for you.- 1 Thessalonians 5:18
So, it has been four weeks, and I have now lost six pounds! I am two pounds behind what I had hoped to be, but that is not the important thing. The important thing is that I am losing! I feel like my body has finally kicked into gear, and, as I stay active and eat right, I will be able to continue to lose.
Ok. Announcement: My sister got engaged last weekend! How awesome is that! This means that I have another reason to lose that weight. She and her fiance have not set a date yet, but have decided to go for a year to a year and a half from now approximately. That would be this next summer, or the spring after. This means that I have to get this done! I have been asked to be the maid of honor (Hooray!!! 🙂 ) But, SERIOUSLY GUYS, that means that this is serious, not just little goals that I can quit on or slack off on, but real set in stone goals.
My biggest desire is to be fitter, but losing weight and getting to my healthy weight will be great too. I have noticed that, even though I am still outgoing, there are many things that I have noticed that I am less so than I used to be. I don’t typically feel uncomfortable in my own body, but my stomach is truly a barrier to me bending over all the way, and I would like to fit into things that I have not fit into in a while. I would like to go to the store and put on a normal dress, and fit into it.
Good news as well: I am noticeably able to do more than I used to. Last week I went on a church retreat, and was able to hike up steep hills without stopping. small shout out but I believe an important one, since my asthma and lack of fitness has gotten between myself and this small goal in the past. 🙂
Until next time-
Good afternoon everyone!
I am so excited! I ordered a new pair of tennis shoes in the mail last week: a pair of new balance cross trainers “women’s WT560 trail running shoes from New Balance®” <http://www.zappos.com/new-balance-wt560-blue> That I found at zappos.com. They came yesterday, and I got to use them at the gym for the first time today. They are awesome! I love NewBalance! I always have. Their shoes fit my feet so well.
There is a second reason for my excitement as well. In addition to the shoes, I found out some information that seems to be helping me. I have known for quite some time that I am lactose intolerant, but have always been careful half-heartedly. I figured out through trial and error that yogurt (except greek yogurts which I can eat without issue) and milk bother my stomach the most, and my low fat cottage cheese, and skim milk string cheeses do not seem to create much of an issue if I use them sparingly. I found the chart below at WebMD.com. Now I understand why Yogurt bothers my stomach so much. Just look at the amount of Lactose there! And milk feels like it is punching a hole through my gut every time. I figured this out in ninth grade.(btw- I found out that the reason I can eat my chobani greek yogurt is because it contains live cultures and is more easily digestible for the lactose intolerant.)
|Food||Serving size||Lactose (g)||Calcium (mg)|
|Milk||8 fl oz (240 mL)||10-12||290-300|
|Yogurt||8 fl oz (240 mL)||10-15||300-400|
|Ice cream||8 fl oz (240 mL)||10||160|
|Hard cheese||1 oz (30 g)||0-1||150-275|
|Cottage cheese||8 fl oz (240 mL)||3||126-155|
|Cream cheese||1 oz (30 g)||0.8||23|
Anyway, to get back to the issue, my lactose intolerance, according to the research I have done here, could be significantly contributing to my asthma problems which hold me back almost every time I exercise. I decided to get almond milk instead of skim milk. There is a bit more fat, but if it helps me exercise, I’ll burn it anyway, and I figure I can just be careful someplace else to make up the difference. Anyway, I have been on this almond milk for a week now, and I have been going to the gym and finding that, so far, my asthma has not flared up. In fact, I have been able to go faster and farther than I have in years, even times when I had been regularly exercising. I finally have hope that someday, as I become more fit, I will be able to run! How AWESOME is that?!
For lunch I had 10 small asparagus blanched, wrapped in 1/2 slice of lean turkey each (total of 2 oz); 1 small sliced gala apple, 1/2 cup skim cottage cheese.
Well, looking forward to tomorrow. If I can finish my lesson on rosetta stone early enough, I may just make it to a hike later today. 🙂 Gotta go 🙂
I am so psyched! I am feeling so much more healthy than I was when I started. I have been watching what I eat and exercising. Most recently I went to the gym and near jogged (which, with my asthma I have not been able to do for quite some time) for thirty minutes! I also went to the store and bought healthy foods to snack on, including low cal snacks so that ,when I do get a craving, I can eat something and not ruin the work I have done throughout the day. 🙂
I have lost two pounds in all. Not exactly where I wanted to be, but it is something. At least my body is starting to work with me. I’ll just have to keep at it. I like a saying I heard on the biggest loser several seasons ago. To summarize, it goes something like this: It doesn’t matter whether you are the turtle or the rabbit. If you keep moving, you will get there.
I am moving. I hope to pick up the pace but I will get there.
Yes, I skipped my writing for day 2. By the time I had time to write yesterday, it had already passed 12 o’clock and it was not yesterday anymore.
Brief review of what I did yesterday: I went through a lot of research and found a 2 day cleanse I wanted to do. printed off a lot of motivational quotes that I now have hanging around my house, and stayed away from soda for the first day. I also ate healthy foods 🙂
Today: I started my 2 day cleanse, and I feel so healthy so far! Once more day to go. I also went to the gym. I did strength training/toning exercises for 1/2 hour and then cardio for 1/2 hour. When I got home, I went over calories per day and other types of specifics that I am going to have to follow if I want to lose weight. Can’t wait to get up tomorrow and do the same thing. 🙂 One day closer.
Recipe I made up today:
-3 bulb headed green onions
-1 Tbsp fresh ginger
-4 oz white fish defrosted.
-1 cup spinach
put 1 tsp olive oil in a pan and preheat on medium hot.
put vegetables in pan and stir until green onions soften
place fish in pan on top of vegetables and cover for 5 minutes
open, stir in 1 tsp rice vinegar and 1 tsp natural peanut butter (the type that is peanuts and salt only)
put spinich on a plate
pour fish and veggie mix over spinach
salt to taste