Well, same goals really. I lost 33 pounds in 2010! BUT, then came Christmas where I was still doing rather well, except that the Claims department ALWAYS had goodies, and well, my will power just went down the tubes. I gained back 8 pounds. *sighs* I can't blame it all on Claims, I had a sinus infection, twice that robbed me of most of my will to move. Early last week, I did get 3 days of workouts in, but then my head hurt so bad I actually wanted to cry. Came close a few times. Finally called the Doc on Friday, he called in a Z-pack, and I forced myself to work out for 20 minutes on Monday, and about 45 last night.
So, now that the last sinus infection... HOPEfully last one... is almost gone, I feel like exercising again. I've lost 4 of the 8 pounds! Thank God!
In responding to an email I passed around from Baskin Robbins this morning, I discovered (remembered) a recipe for Salmon Steak. So, this weekend, I believe I'll get some to alternate with the chicken I have every night. Salmon steak, pan grilled with some water, a little garlic and onion powders (NOT salt), 3 to 4 minutes on each side, with a salad.
My routine for the work week:
Breakfast: Whole wheat or honey wheat bagel with some Peanut Butter
Morning snack: handful of Animal Crackers
Lunch: Oatmeal with raisins, blueberries and raspberries
Afternoon snack: handful of Dark Choco. covered Almonds, or just a handful of raw, plain almonds
Dinner: Chicken thigh nuked in water with garlic powder and paprika, salad with lettuce, tomato, avocado and light sprinkling of Parmesan cheese
Dessert: Banana with some mini semi-sweet chocolate chips
LOTS of water -- over and above the recommended 8 glasses. Recent studies show you should have half what you weigh in ounces. Basically, if you weigh 200 pounds, you should drink 100 ounces of water a day. As of this morning, I'm 188.4, but I'm still trying to drink 100 ounces. It helps a body in so many ways.
Well, that's it for now.
*hugs*
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, January 19, 2011
Wednesday, November 3, 2010
Nuvita's first phase ended.
Our Nuvita's Live Younger 12-week session ended a few weeks ago. Since then, I was asked to speak at a breakfast about my experience. Yes, I was nervous, but I DO believe in the system. One of the advantages is that if you keep at 90% or higher each week, you get 6 months of Heart Monitor and computer program free. If you are below 90%, it's $15 a month. Still not bad.
Another good point of the program was the last two weeks Zone adjustment. It came at a really good time for me as I was getting "bored" with the old stuff. I needed something to change because, once again, I'd hit a plateau at 28-29 pounds lost. Frustrating. Anyway, Nuvita gave us the option to go to 3 Zones to work in tandem with our interval training. My Zone are 18 minutes in Zone 1 (heart rate of 93 to 116), 84 minutes in Zone 2 (heart rate of 117 to 144) and 18 minutes in Zone 3 (heart rate of 145 to 169).
I LOVE it! I watch House on Monday nights and step/run in place/do twists during the show, and still using the balance board from the Wii, go FASTER during the commercials. BOY!! Lemme tell ya, sweat poring from my brow (and any other place on my body), gulping down the water when the show starts again. 10 minutes in Zone 3 the first night. YES! I've lost 3 more pounds since starting the Zone 3 monster challenge.
This past Saturday, I decided to take the dogs with me outside the gates of the complex, and walk along McDermott to Custer. We got a little more than 1/2 a mile before turning back. It was around 1 p.m. Sunday we went a couple of blocks further, around 3:00, and lots of traffic, but that was fine. Monday, we went around 6:30 and made it a couple blocks shy of Custer - almost a full mile before turning back. Max decided he was tired, and kept jumping to bite at the leash handle. Do you have any idea how hard it is to keep pace with a 40+ pounds anxious Schnauzer nipping at your heels, your butt, your hand? Ginger was a trooper - scaring me when it appeared she was quite content to try to race traffic to the other side of the 3-lanes each way street. lol Gotta love 'em. :) Anyway, 25 minutes to walk almost 2 miles. I'm pleased.
Last night it was raining, hard. Even the dogs didn't want to go out. Well, they did, we leashed up, jacketed up, opened the door, walked under the carports to the grass, got their little faces wet and came back inside. Thank God for the puppy pad invention. : Soooo, watching an NCIS rerun from last year, I use the balance board, stepping, and bouncing, and when all is said and done, I had 21 minutes in Zone 3. YES! Didn't feel like it. Only half of my Zone 2, and all of my Zone 1. SHould be able to get my Zone 2 met this evening. One more Wednesday of softball, then off until March. I know I don't need to work out 7 days a week, but I crave the sweat, the burn, the energy, and the knowledge that I'm doing my body good; so I'll most likely get at least 5 days in each week.
Once my cardio is met, I believe I'll go back to the Wii, and play tennis, batting practice, and some of the Yoga moves to stretch and strengthen my muscles.
Life is good!
Another good point of the program was the last two weeks Zone adjustment. It came at a really good time for me as I was getting "bored" with the old stuff. I needed something to change because, once again, I'd hit a plateau at 28-29 pounds lost. Frustrating. Anyway, Nuvita gave us the option to go to 3 Zones to work in tandem with our interval training. My Zone are 18 minutes in Zone 1 (heart rate of 93 to 116), 84 minutes in Zone 2 (heart rate of 117 to 144) and 18 minutes in Zone 3 (heart rate of 145 to 169).
I LOVE it! I watch House on Monday nights and step/run in place/do twists during the show, and still using the balance board from the Wii, go FASTER during the commercials. BOY!! Lemme tell ya, sweat poring from my brow (and any other place on my body), gulping down the water when the show starts again. 10 minutes in Zone 3 the first night. YES! I've lost 3 more pounds since starting the Zone 3 monster challenge.
This past Saturday, I decided to take the dogs with me outside the gates of the complex, and walk along McDermott to Custer. We got a little more than 1/2 a mile before turning back. It was around 1 p.m. Sunday we went a couple of blocks further, around 3:00, and lots of traffic, but that was fine. Monday, we went around 6:30 and made it a couple blocks shy of Custer - almost a full mile before turning back. Max decided he was tired, and kept jumping to bite at the leash handle. Do you have any idea how hard it is to keep pace with a 40+ pounds anxious Schnauzer nipping at your heels, your butt, your hand? Ginger was a trooper - scaring me when it appeared she was quite content to try to race traffic to the other side of the 3-lanes each way street. lol Gotta love 'em. :) Anyway, 25 minutes to walk almost 2 miles. I'm pleased.
Last night it was raining, hard. Even the dogs didn't want to go out. Well, they did, we leashed up, jacketed up, opened the door, walked under the carports to the grass, got their little faces wet and came back inside. Thank God for the puppy pad invention. : Soooo, watching an NCIS rerun from last year, I use the balance board, stepping, and bouncing, and when all is said and done, I had 21 minutes in Zone 3. YES! Didn't feel like it. Only half of my Zone 2, and all of my Zone 1. SHould be able to get my Zone 2 met this evening. One more Wednesday of softball, then off until March. I know I don't need to work out 7 days a week, but I crave the sweat, the burn, the energy, and the knowledge that I'm doing my body good; so I'll most likely get at least 5 days in each week.
Once my cardio is met, I believe I'll go back to the Wii, and play tennis, batting practice, and some of the Yoga moves to stretch and strengthen my muscles.
Life is good!
Wednesday, May 5, 2010
Exercise Notes for 05/05/10
I'm still learning what I can and cannot eat. Some things I'm just not sure I should ever eat again, but I know that won't happen. I'm craving a steak so bad it almost hurts. BUT, I know it gives me gas, but with the 20 pounds gone, I know I can add a few things back and not hurt. I take my (store brand) Prilosec OTC and that helps a lot. Sometimes, like after my sister's cooking, I need to add some Tums. Don't get me wrong, her stuff tastes good, but she uses salt, oil, and just stuff I don't use any more. Well, I've never really used salt to cook with. Never have cared for it.
So. To my "workouts". I was asked today, by a guy I'm meeting from an ad I placed on Craig's List, where I work out. I said in my home. He says "oh, you have your own gym set up?" First, I'm in an apartment. I've already told him that. Though, I suppose I could have a two-bedroom and use the 2nd as a gym. Anyway, I said no, I have a Wii. He asked what games, I said Sport and Fit Plus. He got all excited about the tennis and bowling. The man loves bowling.
I got the Wii Fit Plus on Feb 6, 2010 (I'm sorry if I'm repeating myself). I didn't touch the Sports until mid March. That's when I started to lose more weight. I did bowling mostly, because of the 24 years I bowled in leagues. Then decided to try tennis. My son's friend says "I just sit and move my hand with the remote." He thinks I'm silly because I actually go through the motions. I spend at least 30 minutes a night doing the Tennis and some of the "training" portions, and then do their "age" thing. I work up a sweat and have a floor fan oscillate around me. The past week, I've averaged 25 years of age. Go me!!
On the Fit Plus, I was doing a mix of a lot of the programs. Discovered that the Yoga and Stretching was building muscles that I don't need to build, thereby adding weight. I've settled into a few of the programs and am enjoying them. Advanced Stepping - I do at least twice as it's 5 minutes per time, and has a slow start, then a fast one. I also use the bicyle app. It has 4 degrees of ....ease. You ride around (stepping on the board as if you were pedaling) and snag flags. First level has 10 flags, 2nd has 22 flags, etc. I've done all levels, but enjoy the 2nd one the most so far. Gives you 8 to 10 minutes of pedaling, and tells you how many miles you've ridden. (Note: your glutes will really feel the burn, a very good thing!) There are also two "tilt a wheels". Not sure what they're called at the moment, but there are 8 levels on each where you tilt on the balance board to get balls in holes.
If you do not have a Wii system, other "toning" exercises I do can be done in the car, at your desk, on the couch, standing, you name it. Well, some of them can.
1 - Tummy tuck, can be done anywhere. Sit straight, and suck in your gut. Try to make it touch your back bone/spine. Count to 8 or 10, release, repeat.
2 - Butt crunch, can be done anywhere. Sit straight, tighten your butt, count to 8 or 10, release, repeat.
3 - Side bends - Put your hands behind your head, elbows out even with your body. Suck in the gut, bend to one side, count to 10, then to the other side, count to 10. Bend until you feel your side muscle hurt just a little. Repeat.
4 - Torso twists - put your hands on your tummy, fingers touching, elbows out. Keep your hips still and twist your upper body first to one side, then the other. Counts of 10, repeat.
5 - Leg lifts - Scoot your butt to the back of your chair, lift one or both legs up parrallel with the floor, count to 10, lower legs. Repeat. If the backs of your knees hurt, bend them slightly. I tend to point my toes forward, then back toward my body to stretch the muscles.
6 - Toe touches - weird as it seems you can do this (modified) at your desk. Scoot your chair back from your desk, spread your legs somewhat, bend from the hips (yes, it's different from bending your back) so your body is parellel to the floor and stretch your arms to touch the floor. I can't reach the floor yet, but it feels good.
7 - Back bends - Raise your arms above your head, hands together, lean back in your chair (helps if your chair has a lower back.
8 - Walking - lengthen your stride. This will work the inner thigh muscles as well as your hips/glutes.
There you go. Desk, car, walking exercises. I need to do more of them. :)
So. To my "workouts". I was asked today, by a guy I'm meeting from an ad I placed on Craig's List, where I work out. I said in my home. He says "oh, you have your own gym set up?" First, I'm in an apartment. I've already told him that. Though, I suppose I could have a two-bedroom and use the 2nd as a gym. Anyway, I said no, I have a Wii. He asked what games, I said Sport and Fit Plus. He got all excited about the tennis and bowling. The man loves bowling.
I got the Wii Fit Plus on Feb 6, 2010 (I'm sorry if I'm repeating myself). I didn't touch the Sports until mid March. That's when I started to lose more weight. I did bowling mostly, because of the 24 years I bowled in leagues. Then decided to try tennis. My son's friend says "I just sit and move my hand with the remote." He thinks I'm silly because I actually go through the motions. I spend at least 30 minutes a night doing the Tennis and some of the "training" portions, and then do their "age" thing. I work up a sweat and have a floor fan oscillate around me. The past week, I've averaged 25 years of age. Go me!!
On the Fit Plus, I was doing a mix of a lot of the programs. Discovered that the Yoga and Stretching was building muscles that I don't need to build, thereby adding weight. I've settled into a few of the programs and am enjoying them. Advanced Stepping - I do at least twice as it's 5 minutes per time, and has a slow start, then a fast one. I also use the bicyle app. It has 4 degrees of ....ease. You ride around (stepping on the board as if you were pedaling) and snag flags. First level has 10 flags, 2nd has 22 flags, etc. I've done all levels, but enjoy the 2nd one the most so far. Gives you 8 to 10 minutes of pedaling, and tells you how many miles you've ridden. (Note: your glutes will really feel the burn, a very good thing!) There are also two "tilt a wheels". Not sure what they're called at the moment, but there are 8 levels on each where you tilt on the balance board to get balls in holes.
If you do not have a Wii system, other "toning" exercises I do can be done in the car, at your desk, on the couch, standing, you name it. Well, some of them can.
1 - Tummy tuck, can be done anywhere. Sit straight, and suck in your gut. Try to make it touch your back bone/spine. Count to 8 or 10, release, repeat.
2 - Butt crunch, can be done anywhere. Sit straight, tighten your butt, count to 8 or 10, release, repeat.
3 - Side bends - Put your hands behind your head, elbows out even with your body. Suck in the gut, bend to one side, count to 10, then to the other side, count to 10. Bend until you feel your side muscle hurt just a little. Repeat.
4 - Torso twists - put your hands on your tummy, fingers touching, elbows out. Keep your hips still and twist your upper body first to one side, then the other. Counts of 10, repeat.
5 - Leg lifts - Scoot your butt to the back of your chair, lift one or both legs up parrallel with the floor, count to 10, lower legs. Repeat. If the backs of your knees hurt, bend them slightly. I tend to point my toes forward, then back toward my body to stretch the muscles.
6 - Toe touches - weird as it seems you can do this (modified) at your desk. Scoot your chair back from your desk, spread your legs somewhat, bend from the hips (yes, it's different from bending your back) so your body is parellel to the floor and stretch your arms to touch the floor. I can't reach the floor yet, but it feels good.
7 - Back bends - Raise your arms above your head, hands together, lean back in your chair (helps if your chair has a lower back.
8 - Walking - lengthen your stride. This will work the inner thigh muscles as well as your hips/glutes.
There you go. Desk, car, walking exercises. I need to do more of them. :)
Sunday, May 2, 2010
My 'diet' reasons for 2010.
I don't really have a Plan, per se. I started out slow, on February 6, 2010 (this time around). In 1986, I lost 40 pounds to get to my high school weight of 150 by end of May because of my 10-year reunion. Not that I thought any guys would notice me, and I was married, though seriously contemplating divorce. (I did ask for, and get divorced summer of '86.) But, at the reunion, two guys actually looked for me - surprising me because I'd truly thought I was a wall flower. Turns out my son gets his wackiness and sense of humor from me. lol
In 2002 and 2003, I worked out with a girl from work at a gym that was associated with the office park where my company officed. I got down to 182. I stayed there for almost a year. I went to the gym even on Saturdays and Sundays. It filled a void. Then in June of 2004, I got laid off from the job I'd had for 23 years. I found my present job quite by chance in October 2004, temp to perm in 3 months. It took them 18 months to hire me permanent. I gained a LOT of weight. First because I am a stress eater, second because with a company of 150+ people in the Dallas office, we have food in the kitchen almost at any given time. Chocolate and I are BEST of friends. It stays with me forever.... on my hips, my inner thighs, my "pillows" (that's my under arms), and of course my tummy and butt. But it's not just chocolate. I love food. Seafood, steak, fried chicken...mmmmm fried chicken.
October/November 2009, my chest started hurting more than usual. I went to my Internist who had me get a sonogram and an upper GI (x-rays with this yucky stuff you need to drink). Turns out it is gas caused by stress, mostly. So, I took it easy over Thanksgiving and Christmas, and when I got my IRS refund, I splurged and got the Wii Fit Plus (with Balance Board). I called my son to help make sure I got it set up right. (okOK, it was an excuse to see him. Sue me. LOL) He said "Mom, I give you three weeks til you stop using it and get bored with it." Well, today is May 2nd, Day 85 (Wii Fit keeps track -- also makes you feel guilty if you skip a day "Debbi? Were you too busy yesterday?"). After the first week, I craved the workouts, I craved the rush, the stupid little voices saying "you can do better than that" or "good job!", the charts monitoring my progress.
Here's the hardest part for me, admitting my weight. I've averaged 217 for the past ..oh... 4 years or more. I got down to 202 in '06 with first or second Biggest Loser contest at work, but gained it right back. Depressing, but no one to blame but myself. Summer 2007, my doctor (gyn) put me on Anti-Depressents because I was down about something. I gained 10 pounds in a week, eating less than I had been. I stopped the meds. Anyway, on Feb. 2, 2010, I started this journey at 217.4. This morning, I weighed 196.6. First goal of staying UNDER 200 for at least a week - check!!! Go me! I posted the 20.8 pound loss on Facebook, and was asked by a few what my secrets and/or tips are. So, I started this blog mainly for that reason.
I have found that aerobics are best for me. The "strength" training and yoga stuff, builds muscle, and my muscles weirdly enough, remember their basic function. They're pretty darn solid under the fat. So, I switched from that to 90% aerobics, and 10% balance. I do callesthenics-type (toning) exercises while sitting in the car, walking, sitting at my desk at work. I will outline some here probably tomorrow.
I do want to say that I do not freak out if I gain a pound or so - since I do weigh myself every day. As the saying goes "Shit happens". Weight WILL fluctuate a pound or two during the week. No, I don't have PMS any more so I can't use that as an excuse. I don't work out on Tuesdays -- Sean (my son) plays double headers softball. On Thursdays, he plays single games, so I work out only if his game is at 9:30. Saturdays, I may or may not work out, depending on what I've done that day. I work out on Sunday evenings, late, because I have dinner at my Sister in law's house, and well.... let's say it's not my norm of salad, PB&J or scrambled eggs for dinner. :) Or in the case of this past Friday, going to Enchilada's for lunch and eating EVERYthing on my plate. Surprisingly, I did not gain any weight.
I've had problems with IBS, and I've read up on what foods help.... well, regularity. Actually, discovered some help quite by accident. Lettuce is fantastic!!! hehehe. Then I googled and found a list of foods helpful in raising your HDL (good) cholesterol, so have incorporated that into my diet.
One last thing before I sign off.... I've discovered that ONE Hershey's with Almonds or ONE Kit Kat daily does not hurt, but actually helps. I adore....ADORE... Dove's chocolate covered almonds, and will buy the $2.97 package at Wally World, but will limit myself to a handful a day. I do not really count calories, but I DO check sodium content -- the lower, the better. I do not cook with salt. I use garlic and onion POWDERS. I DO eat cheese, but the whiter, the better: Swiss and Parmesan -- but, and this is important - in moderation. So much is MODERATION.
Ok, it's late. It's back to work in the morning. So I'll post tomorrow about some foods and exercise.
In 2002 and 2003, I worked out with a girl from work at a gym that was associated with the office park where my company officed. I got down to 182. I stayed there for almost a year. I went to the gym even on Saturdays and Sundays. It filled a void. Then in June of 2004, I got laid off from the job I'd had for 23 years. I found my present job quite by chance in October 2004, temp to perm in 3 months. It took them 18 months to hire me permanent. I gained a LOT of weight. First because I am a stress eater, second because with a company of 150+ people in the Dallas office, we have food in the kitchen almost at any given time. Chocolate and I are BEST of friends. It stays with me forever.... on my hips, my inner thighs, my "pillows" (that's my under arms), and of course my tummy and butt. But it's not just chocolate. I love food. Seafood, steak, fried chicken...mmmmm fried chicken.
October/November 2009, my chest started hurting more than usual. I went to my Internist who had me get a sonogram and an upper GI (x-rays with this yucky stuff you need to drink). Turns out it is gas caused by stress, mostly. So, I took it easy over Thanksgiving and Christmas, and when I got my IRS refund, I splurged and got the Wii Fit Plus (with Balance Board). I called my son to help make sure I got it set up right. (okOK, it was an excuse to see him. Sue me. LOL) He said "Mom, I give you three weeks til you stop using it and get bored with it." Well, today is May 2nd, Day 85 (Wii Fit keeps track -- also makes you feel guilty if you skip a day "Debbi? Were you too busy yesterday?"). After the first week, I craved the workouts, I craved the rush, the stupid little voices saying "you can do better than that" or "good job!", the charts monitoring my progress.
Here's the hardest part for me, admitting my weight. I've averaged 217 for the past ..oh... 4 years or more. I got down to 202 in '06 with first or second Biggest Loser contest at work, but gained it right back. Depressing, but no one to blame but myself. Summer 2007, my doctor (gyn) put me on Anti-Depressents because I was down about something. I gained 10 pounds in a week, eating less than I had been. I stopped the meds. Anyway, on Feb. 2, 2010, I started this journey at 217.4. This morning, I weighed 196.6. First goal of staying UNDER 200 for at least a week - check!!! Go me! I posted the 20.8 pound loss on Facebook, and was asked by a few what my secrets and/or tips are. So, I started this blog mainly for that reason.
I have found that aerobics are best for me. The "strength" training and yoga stuff, builds muscle, and my muscles weirdly enough, remember their basic function. They're pretty darn solid under the fat. So, I switched from that to 90% aerobics, and 10% balance. I do callesthenics-type (toning) exercises while sitting in the car, walking, sitting at my desk at work. I will outline some here probably tomorrow.
I do want to say that I do not freak out if I gain a pound or so - since I do weigh myself every day. As the saying goes "Shit happens". Weight WILL fluctuate a pound or two during the week. No, I don't have PMS any more so I can't use that as an excuse. I don't work out on Tuesdays -- Sean (my son) plays double headers softball. On Thursdays, he plays single games, so I work out only if his game is at 9:30. Saturdays, I may or may not work out, depending on what I've done that day. I work out on Sunday evenings, late, because I have dinner at my Sister in law's house, and well.... let's say it's not my norm of salad, PB&J or scrambled eggs for dinner. :) Or in the case of this past Friday, going to Enchilada's for lunch and eating EVERYthing on my plate. Surprisingly, I did not gain any weight.
I've had problems with IBS, and I've read up on what foods help.... well, regularity. Actually, discovered some help quite by accident. Lettuce is fantastic!!! hehehe. Then I googled and found a list of foods helpful in raising your HDL (good) cholesterol, so have incorporated that into my diet.
One last thing before I sign off.... I've discovered that ONE Hershey's with Almonds or ONE Kit Kat daily does not hurt, but actually helps. I adore....ADORE... Dove's chocolate covered almonds, and will buy the $2.97 package at Wally World, but will limit myself to a handful a day. I do not really count calories, but I DO check sodium content -- the lower, the better. I do not cook with salt. I use garlic and onion POWDERS. I DO eat cheese, but the whiter, the better: Swiss and Parmesan -- but, and this is important - in moderation. So much is MODERATION.
Ok, it's late. It's back to work in the morning. So I'll post tomorrow about some foods and exercise.
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