I am definitely one of those type A people but I try to keep on the back burner. However, recently the smallest things have sent my blood boiling. I know why also. I am addicted to exercising. I have not gotten in my walks or elliptical circuits this whole week. This is mainly because I have been dosing myself with equal parts benadryl and hydrocortisone cream with a nightly ice pack lounge on the couch. This may sound strange but with a severe reaction to the lovely mosquito bites I got from a day/night out at the lake. It has taken time for me to recuperate which has led to noticeably higher levels of stress. I am very happy that my normal workout routine of evening walks can now be reinstated as of tomorrow. I did laundry and walked and danced today with minimal bite aggravation.
So word to the wise. Start rounds of ice packs, benadryl and bite cream "baths" sooner than as soon as possible to shorten the recuperation period and hopefully avoid unneeded stress.
(I'm stressing about doc visits - vision and girlie - along with the fact my absolute fav pair of jeans is gone for good. With a body like mine good jeans are like finding a needle in a haystack but ending in a very depressed me moping in front a ice-creamless freezer wishing it to appear.)
Saturday, July 28, 2012
Monday, June 25, 2012
When I say I understand,... I really do.
I always say I understand how tough it can be. It is hard to finally look down at yourself, know that you are not happy but still not have the willpower to do anything. It is difficult to find the right first step to take so that you don't end up feeling like a failure and quitting before you really even get started. Then it is a whole different challenge to understand how you are to make yourself keep going without getting bored, overworked or worse - injured. When I say I understand all these, .... I really do. Because I feel like I let myself go - I let myself get to how I am today. Because I work all day and I don't always feel like it. Because sometimes getting started is the hardest first step to make, and it doesn't always go the way you envisioned. Everyday is a challenge. When I say I understand, .... I really do.
Today, though, was a break through of my own. Today I was not some supernaturally gifted fitness professional. Today I was a girl, walking a circuit with my little hand weights in search of the person I am under all these layers oflaziness decisions. My first decision was to convince myself to squeeze in my workout before nightfall because I have a full schedule today. My second decision to change as quickly as possible as soon as I got back home so I couldn't change my mind. My third to actually walk out the door and start my circuit. Making my circuit (which is 1/2 mile) 4 times over to make up 2 miles, while switching from walking to jogging to walking again every 1/4 mile. My clincher today, making the full 2 miles.
I am sweaty, I am sore, but I am better for it. It doesn't matter who you are or where you started. It just matters that you do. When I say I understand how difficult it is to drag yourself out there and finish what you started ... I really do. Because today was my struggle.
Today, though, was a break through of my own. Today I was not some supernaturally gifted fitness professional. Today I was a girl, walking a circuit with my little hand weights in search of the person I am under all these layers of
I am sweaty, I am sore, but I am better for it. It doesn't matter who you are or where you started. It just matters that you do. When I say I understand how difficult it is to drag yourself out there and finish what you started ... I really do. Because today was my struggle.
Monday, June 18, 2012
Fall down eight times, Get up nine.
Q (my wonderfully amazing fiance) and I have been gradually converting our eating habits and training habits. This alone makes me so proud, it is never an easy task changing what we eat. Our plan was not to take away everything we loved (P&B nites - aka Pizza and Beer nights) but to make small changes to our every day life.
1. I went through our grocery list and started there. First priority was to be sure that we got our fruits and veggies before others.
2. We ate fresh. Fresh fruits for snacks, fresh veggies (LOTS) with dinner). I strive for 3/4 plate of veggies but it ends up being half with 1/4 meat and 1/4 carbs.
3. We stuck to meal times. Breakfast in the morning (UGH - I hate eating in the morning). Because I have such a hard time with breakfast I sometimes make my classic Xpresso Shake - a coffee shake with protein supplement that is fortified and very similar to meal replacement shakes. Q rarely has a hard time eating in the morning, as long as he has his cereal he is good. Lunches are simple and usually leftovers. Dinners are a little different as I try to make enough to eat for that night and the next day for lunch. Or sometimes make enough to remake into something still good but still delish. Other times it is about trying to find the strength to leave some of the leftovers. Always important, leave yourself leftovers. (4)
I have been going for walks, it started with 1/2 mile. Now I am up to 2 miles walking and jogging the last straightaway. Jogging the straight away is a little tough currently. I'm also trying to work in some strength training to tone.
Overall, I have to say I am so frustrated. 3 years ago I was running 6 miles and currently I cannot even run 1/2 a mile. This is what I chose and I am changing my mind. I screwed around for 2+ years, it's time for NO EXCUSES! And no matter how many times I feel I missed an opportunity, I will try - try - and TRY again. Because....
1. I went through our grocery list and started there. First priority was to be sure that we got our fruits and veggies before others.
2. We ate fresh. Fresh fruits for snacks, fresh veggies (LOTS) with dinner). I strive for 3/4 plate of veggies but it ends up being half with 1/4 meat and 1/4 carbs.
3. We stuck to meal times. Breakfast in the morning (UGH - I hate eating in the morning). Because I have such a hard time with breakfast I sometimes make my classic Xpresso Shake - a coffee shake with protein supplement that is fortified and very similar to meal replacement shakes. Q rarely has a hard time eating in the morning, as long as he has his cereal he is good. Lunches are simple and usually leftovers. Dinners are a little different as I try to make enough to eat for that night and the next day for lunch. Or sometimes make enough to remake into something still good but still delish. Other times it is about trying to find the strength to leave some of the leftovers. Always important, leave yourself leftovers. (4)
I have been going for walks, it started with 1/2 mile. Now I am up to 2 miles walking and jogging the last straightaway. Jogging the straight away is a little tough currently. I'm also trying to work in some strength training to tone.
Overall, I have to say I am so frustrated. 3 years ago I was running 6 miles and currently I cannot even run 1/2 a mile. This is what I chose and I am changing my mind. I screwed around for 2+ years, it's time for NO EXCUSES! And no matter how many times I feel I missed an opportunity, I will try - try - and TRY again. Because....
Monday, May 28, 2012
Memorial Day 2012 - Thank you
First and foremost, THANK YOU to all the men and women in the military for everything you have done and will do. So that I might be able to believe what I choose to believe, dream any dream and love my family. I appreciate all of you so that across the country we may all have different opinions and belief systems. I nothing but the utmost respect for the sacrifices many of you have made and may have to make in the future. My parting thought is that may you and yours be blessed.
(image available through clker.com)
(image available through clker.com)
Monday, May 21, 2012
Finding my rhythm
Sleep is one of those consistent past times in my life that I have always loved. However, how much is too much and how much is not enough? Those mornings I wake up and feel completely rested leads to a day I feel on top my game. I love those days. However, sometimes I do things that get in the way of a good nights rest. That is why I did a little looking around and found what helps getting a better nights rest.
I'm a list person, but I found this information through the following article from the National Sleep Foundation.
http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips
Because I like lists, here are the pointers -
1. Have a specific time to get up and go to bed, keep it consistent even on weekends. - your body relies on consistency
2. Do the same relaxing activity the hour before you go to bed. - helps you wind down
3. Keep the bedroom - dim, quiet and comfy. - promotes peaceful sleep
4. Don't sleep with a lumpy pillow, or bed. - your body can't relax if is in an awkward position
5. Only water 2-3 hours before bed. - digesting food is work, make sure your body is done working for the day.
6. Exercise regularly, avoid right before bed.
7. Stay away from nicotine or caffeine. - revving your engine before bed is a bad idea.
8. Avoid alcohol before bed. - it's recommended however, even 1 beer sometimes makes me sleepy.
These are just general tips. I've already started working on the first one, and been doing pretty well (except for Friday movie nights). That along with the fact that 3 and 4 are automatics for me. I will have to work on numbers 2, 5, and 6. I can say with confidence that when I woke up early in the mornings to exercise I did feel like I slept better.
I'm hoping that finding this rhythm will help me get into other ones also. It's all about putting one foot in front of the other. Healthy living doesn't happen overnight.
For now, though, sweet dreams!
I'm a list person, but I found this information through the following article from the National Sleep Foundation.
http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips
Because I like lists, here are the pointers -
1. Have a specific time to get up and go to bed, keep it consistent even on weekends. - your body relies on consistency
2. Do the same relaxing activity the hour before you go to bed. - helps you wind down
3. Keep the bedroom - dim, quiet and comfy. - promotes peaceful sleep
4. Don't sleep with a lumpy pillow, or bed. - your body can't relax if is in an awkward position
5. Only water 2-3 hours before bed. - digesting food is work, make sure your body is done working for the day.
6. Exercise regularly, avoid right before bed.
7. Stay away from nicotine or caffeine. - revving your engine before bed is a bad idea.
8. Avoid alcohol before bed. - it's recommended however, even 1 beer sometimes makes me sleepy.
These are just general tips. I've already started working on the first one, and been doing pretty well (except for Friday movie nights). That along with the fact that 3 and 4 are automatics for me. I will have to work on numbers 2, 5, and 6. I can say with confidence that when I woke up early in the mornings to exercise I did feel like I slept better.
I'm hoping that finding this rhythm will help me get into other ones also. It's all about putting one foot in front of the other. Healthy living doesn't happen overnight.
For now, though, sweet dreams!
Sunday, May 13, 2012
Resurfacing
Yikes. It's been awhile. Sorry folks.
I won't recap everything but I did veer away from my goals - who has not come across a time like that? - Time to come back. This is for food, which can be so much fun and challenging at the same time. I spent 4 weeks exercising was not seeing anything. 5lbs water weight sure. But I was discouraged, until I realized (after that sad phase) I hadn't looked at what and how I was eating. Rookie mistake. Working on it.
Nutrition is not something I studied or even really paid that much attention to when in school. I should have as I know the basics, i.e. bread = carbs = starch. I am lacking in knowledge on the stuff in the middle, application, etc. However, I do know the basic idea that chocolate is not an all important food group and my closet addiction to Diet Coke (don't go there, I know) does not help. Thus, I will try to improve on when I crave a Dt. Coke to grab water instead. I'm keeping it simple. Also, you can have my Dt. Coke but nobody touches my chocolate. Ever.
I am really stoked about how to find alternative ways to satisfy my cravings. Because when THAT time of month rolls around this chic will turn into a three headed Hydra if there is no intake of chocolate. Honestly, many have tried and many have fallen. The alternative, which is where the "stoked" part comes in is this wonderful blog spot! Two Peas & Their Pod - many many kudos for 2 Ingredient Banana Peanut Butter Ice Cream. I tried it, and am use this as my base. My current concoction is the base from the blog with unsweetened cocoa, a few drops of vanilla extract and vanilla yogurt. The reason I added the yogurt is mainly because once I have one serving I tend to want another. Not sure why but I rarely buy it. When I do buy vanilla yogurt, it does not stick around for long. I will have to follow up with another post or edit so stay tuned.
Currently I am sticking with aerobics, and I do count when I do a deep clean. Deep clean for me is removing almost anything that I can lift or move by myself then wiping/cleaning every surface. This mainly applies to kitchen and living room but trust me when I say "feel the burn baby!"
Tata for now!
I won't recap everything but I did veer away from my goals - who has not come across a time like that? - Time to come back. This is for food, which can be so much fun and challenging at the same time. I spent 4 weeks exercising was not seeing anything. 5lbs water weight sure. But I was discouraged, until I realized (after that sad phase) I hadn't looked at what and how I was eating. Rookie mistake. Working on it.
Nutrition is not something I studied or even really paid that much attention to when in school. I should have as I know the basics, i.e. bread = carbs = starch. I am lacking in knowledge on the stuff in the middle, application, etc. However, I do know the basic idea that chocolate is not an all important food group and my closet addiction to Diet Coke (don't go there, I know) does not help. Thus, I will try to improve on when I crave a Dt. Coke to grab water instead. I'm keeping it simple. Also, you can have my Dt. Coke but nobody touches my chocolate. Ever.
I am really stoked about how to find alternative ways to satisfy my cravings. Because when THAT time of month rolls around this chic will turn into a three headed Hydra if there is no intake of chocolate. Honestly, many have tried and many have fallen. The alternative, which is where the "stoked" part comes in is this wonderful blog spot! Two Peas & Their Pod - many many kudos for 2 Ingredient Banana Peanut Butter Ice Cream. I tried it, and am use this as my base. My current concoction is the base from the blog with unsweetened cocoa, a few drops of vanilla extract and vanilla yogurt. The reason I added the yogurt is mainly because once I have one serving I tend to want another. Not sure why but I rarely buy it. When I do buy vanilla yogurt, it does not stick around for long. I will have to follow up with another post or edit so stay tuned.Currently I am sticking with aerobics, and I do count when I do a deep clean. Deep clean for me is removing almost anything that I can lift or move by myself then wiping/cleaning every surface. This mainly applies to kitchen and living room but trust me when I say "feel the burn baby!"
Tata for now!
Monday, February 27, 2012
Retrain the Brain
Well, I did state that I would fall from the Earth and then come back again when I started this. I was doing so well too, 5 am workouts and trying to remember to post. I was even thinking of which ideas would make better posts than others. However, intentions are not the same as results.
It's true. Now that I think about it none of the great role models I have ever sought inspiration have ever said "i intend to (insert future goal here)." No. Instead, they would tell themselves "I will (inserted future completed action here)."
If there was an all-star award for the Best Dreamer, I would rock that category. The only reason being is because I let it remain all in my dreams. The reason being because in my dreams I don't run into obstacles or if I do run into obstacles they are easily overcome. The reality is much different. Reality to my dreams is like vinegar in milk when all you have is a plate of chocolate chip cookies. However, remembering that vinegar in milk is also a substitute for buttermilk could be useful. I have a difficult time remembering that just because one dream doesn't work out should mean everything is ruined. I need to learn to think about how to use that to my advantage instead. I need to literally "retrain" my brain. Yes, that is my point here - "retrain the brain"
The key that everything hinges on when retraining my brain is focusing on being in the moment every moment. For example, this morning I woke up to my 4:45 am alarm that allows me 15 minutes to drowsily slide out of the warm comfortable sanctuary of my bed, shuffle into workout clothes and head out the door to the gym to get there by 5 am. I live a block from the gym. If you want someone with no excuses, I am the person behind that person because the person in front of me is the person working at the gym (someone I used to be). Did I do that this morning?
No.
There is the problem. The reality is I woke to the alarm (on my phone). Looked at the glowing screen buzzing and blasting at me. Then swiped my finger across SILENCE before rolling over into soft warm oblivion. I made a conscious decision - don't let me fool you, I am wide awake for a split second when that alarm sounds but I choose to drift back to sleep. I love my ZZZ's. I love my bed. I love nothing more than the black oblivion of sheer rest.
However, that is not what will help me towards my goals. That is not what will help me run my 5K that I signed up for at work because responsible me said "You need a reason to get your act together." and I knew signing up for that would be like a bucket of ice in a hot steamy shower. What does help?
Having a reason to think of in the moment as if it were a compass if you will. I mean I know moss only grows on one side of a tree but that doesn't help me know which direction. A compass is something I can look at and say "yess" or "NO". Because we all know my brain can't always be trusted. So tomorrow morning when my brain says "sleeeeep" my compass will let me know that sleep is due South when really we need to be heading North. Find a reason, own it, make it yours. Many times people are able to think of a dozen reasons for something (i.e. losing weight or stop smoking) but it never works until is THEIR reason. A reason is big or small, a reason is personal or totally public, but it still remains a reason to move forward. A compass doesn't have a stop sign. It shows direction and keeps moving as long as you keep moving. Your brain doesn't have a stop sign either, it just changes direction - with or without you.
Retraining the brain
- Be in the moment, every moment.
- Reality bites but so does regret. The first has bigger teeth but only bites once, the second will be with you a lot longer.
- Find a reason. Use it to help you evaluate decisions. If it isn't helping you, it's taking you in the wrong direction.
@
It's true. Now that I think about it none of the great role models I have ever sought inspiration have ever said "i intend to (insert future goal here)." No. Instead, they would tell themselves "I will (inserted future completed action here)."
If there was an all-star award for the Best Dreamer, I would rock that category. The only reason being is because I let it remain all in my dreams. The reason being because in my dreams I don't run into obstacles or if I do run into obstacles they are easily overcome. The reality is much different. Reality to my dreams is like vinegar in milk when all you have is a plate of chocolate chip cookies. However, remembering that vinegar in milk is also a substitute for buttermilk could be useful. I have a difficult time remembering that just because one dream doesn't work out should mean everything is ruined. I need to learn to think about how to use that to my advantage instead. I need to literally "retrain" my brain. Yes, that is my point here - "retrain the brain"
The key that everything hinges on when retraining my brain is focusing on being in the moment every moment. For example, this morning I woke up to my 4:45 am alarm that allows me 15 minutes to drowsily slide out of the warm comfortable sanctuary of my bed, shuffle into workout clothes and head out the door to the gym to get there by 5 am. I live a block from the gym. If you want someone with no excuses, I am the person behind that person because the person in front of me is the person working at the gym (someone I used to be). Did I do that this morning?
No.
There is the problem. The reality is I woke to the alarm (on my phone). Looked at the glowing screen buzzing and blasting at me. Then swiped my finger across SILENCE before rolling over into soft warm oblivion. I made a conscious decision - don't let me fool you, I am wide awake for a split second when that alarm sounds but I choose to drift back to sleep. I love my ZZZ's. I love my bed. I love nothing more than the black oblivion of sheer rest.
However, that is not what will help me towards my goals. That is not what will help me run my 5K that I signed up for at work because responsible me said "You need a reason to get your act together." and I knew signing up for that would be like a bucket of ice in a hot steamy shower. What does help?
Having a reason to think of in the moment as if it were a compass if you will. I mean I know moss only grows on one side of a tree but that doesn't help me know which direction. A compass is something I can look at and say "yess" or "NO". Because we all know my brain can't always be trusted. So tomorrow morning when my brain says "sleeeeep" my compass will let me know that sleep is due South when really we need to be heading North. Find a reason, own it, make it yours. Many times people are able to think of a dozen reasons for something (i.e. losing weight or stop smoking) but it never works until is THEIR reason. A reason is big or small, a reason is personal or totally public, but it still remains a reason to move forward. A compass doesn't have a stop sign. It shows direction and keeps moving as long as you keep moving. Your brain doesn't have a stop sign either, it just changes direction - with or without you.
Retraining the brain
- Be in the moment, every moment.
- Reality bites but so does regret. The first has bigger teeth but only bites once, the second will be with you a lot longer.
- Find a reason. Use it to help you evaluate decisions. If it isn't helping you, it's taking you in the wrong direction.
@
Monday, January 9, 2012
A case of the - MONDAYS
Ugh, there has to be a start somewhere right? I mean even the Roman playwrights who threw you into the middle of a gruesome scene went back to the beginning. So really, there is no journey without a starting line. Why does the beginning have to be so rough sometimes?
My day today wasn't bad, actually the opposite. For once, I had a Monday that literally flew by and amazingly I found time for almost everything I set out to get done. I still have three definitive projects that I need to complete.
Didn't get my workout in, but I did get to see Pie. Our precious cockatiel. So funny and really entertaining.
My day today wasn't bad, actually the opposite. For once, I had a Monday that literally flew by and amazingly I found time for almost everything I set out to get done. I still have three definitive projects that I need to complete.
Didn't get my workout in, but I did get to see Pie. Our precious cockatiel. So funny and really entertaining.
Sunday, January 8, 2012
Redemption
re·demp·tion/riˈdempSHən/
Noun: - The action of saving or being saved from sin, error, or evil: "God's plans for the redemption of his world".
- A thing that saves someone from error or evil: "his marginalization from the Hollywood jungle proved to be his redemption".
Synonyms: ransom - salvation
I did something I know isn't the wisest thing. I went through the reviews and the write-ups from the job that I had directly after graduating from college. Conclusion: I am a horrible employee. I have horrible customer service skills. I need a lot of help. Basically, a majority of reviews/write ups cited my inability to handle day to day skills. However, I do know for a fact I was always put in charge of day to day resposibilities by my lead whom took the first opportunity to leave. Part of me is angry, but for the most part I cannot escape the feeling of inadequacy. I cannot escape the feeling that I failed in everything. This is why looking back is not a wise decision. I have to remind myself and remember constantly that my past failures do not determine my future actions unless I let them.
Which brings me to my next point. Just because there is a slip up I face in no matter what area of my life, work, home, or just missing a workout. That does not mean that all is not lost. That I can take steps forward. To either prove myself to others or myself, or just to make up for what I feel is lost. The most important part is to continue on. And to assist with the rebound back to OptimisticVille
Life ceases to be so oppressive: we are free to give our own lives meaning and purpose, free to redeem our suffering by making something of it.
Walter Kaufmann
Wednesday, January 4, 2012
Day 3 and 4 - ready for more
I haven't hit the gym for the last two days. It has actually been way too busy, but that's okay. We, my man and I, are in the process of adopting a new member of the family.
Meet Pie :)
Amazing lil guy, or at least that is what we are strongly leaning toward with his bright coloring. He is marked for us with a "red mohawk" as he is too young yet to bring home. We get to visit as often as we like. My hubby had a laugh when I had the honor of the first "poop" today. However, I didn't let it dampen my time with this cutie. I can tell he already remembers us after a little bit of time with us. We initially met him yesterday and I think the more we visit the better connection we have. So excited for the fun. (Not sure about the process to get to the fun part.)
Not much otherwise. Part of me thinks I am lame for letting a lil guy get in the way of my work outs. However, after 2 minutes with him perched on my palm my heart melts. We will see how tomorrow goes, I have to work late tomorrow but I still want to see him. Maybe I can motivate myself to hit the gym right away tomorrow so I get the best of both worlds. We shall see. Now it is time for bed.
Meet Pie :)
Amazing lil guy, or at least that is what we are strongly leaning toward with his bright coloring. He is marked for us with a "red mohawk" as he is too young yet to bring home. We get to visit as often as we like. My hubby had a laugh when I had the honor of the first "poop" today. However, I didn't let it dampen my time with this cutie. I can tell he already remembers us after a little bit of time with us. We initially met him yesterday and I think the more we visit the better connection we have. So excited for the fun. (Not sure about the process to get to the fun part.)
Not much otherwise. Part of me thinks I am lame for letting a lil guy get in the way of my work outs. However, after 2 minutes with him perched on my palm my heart melts. We will see how tomorrow goes, I have to work late tomorrow but I still want to see him. Maybe I can motivate myself to hit the gym right away tomorrow so I get the best of both worlds. We shall see. Now it is time for bed.
Monday, January 2, 2012
Day 2 - One foot out the door
The first step out the door can be the hardest, which is why having a workout buddy is important. Which is why I love my wonderful man. I also made a contact with another gal, because us girls have got to stick together! She recently had a baby and wants to lose the baby fat. That is very typical, and being physically active is really important for her and the baby. The part that I love is that she surprised me, she wanted a workout partner but our agreement is my ideal workout buddy. We agreed to meet each other at the gym, be at the gym together, but we are free to plug in our music and get lost. By that I mean, we aren't stuck on treadmills next to each other chatting while taking a stroll. Ugh, what a drag! If I were to do that with her I'd rather be at the mall with a coffee (which is not a horrible way to walk a couple miles!). However, we both want to sweat just not right next to each. It's so nice to find a compatible workout buddy that is on the same page even if we may have different goals and paces.
Today at the gym, I was struck with a new concept. I am a lover of cardio and free weights. I am not great with the machines. To help me branch out, which is hard but so good for a person to do."once we stop evolving we start dying once we stop learning we stop living" - bob I made a decision that for the subsequent workouts I will go around to each machine in order as they are set up.
The machine this time was the "Vertical Butterfly", or what I have always known as the "Pec Deck". Why is it called the Pec Deck? Because the muscles it works are the Major/Minor Pectoralis muscles in the chest.
This nice image was retrieved from http://your-way-fitness.com/?page_id=59 . He has a very good explanation about the Pec muscles and links to go with.
Machines are good if you are just starting out, or are really rusty like me, because they guide you through the motions. A problem you may run into is choosing a weight out of your range which will cause you to break form. For proper form for using the Pec Deck Encyclopedia of Muscle & Strength provides the following instruction.
Start: Sit in a pec deck stations, placing your elbos and upper arms on the arm pads. Adjust the seat so that your elbows are in line with your shoulders and your upper arms are parallel to the floor.
Move: Flex your pecs to bring the pads together in front of your chest. Squeeze your pec muscles for a second and then slowly return your arms to the starting position.
*Once again, too much weight and you will break form. The means one arm moves faster than the other, because both arms should move together at the same pace. Also, your back should be firmly placed against the back support. However, if you arch your back which makes a sort of bubble between your body and the support. Or you may find that you are pressing hard into the back support which will be another sign the weight may be too much.
Women don't have much for upper body strength, it's a natural body composition. However, working the upper body muscles can help cultivate to have that total body strength and toning.
Today at the gym, I was struck with a new concept. I am a lover of cardio and free weights. I am not great with the machines. To help me branch out, which is hard but so good for a person to do."once we stop evolving we start dying once we stop learning we stop living" - bob I made a decision that for the subsequent workouts I will go around to each machine in order as they are set up.
Machines are good if you are just starting out, or are really rusty like me, because they guide you through the motions. A problem you may run into is choosing a weight out of your range which will cause you to break form. For proper form for using the Pec Deck Encyclopedia of Muscle & Strength provides the following instruction.
Start: Sit in a pec deck stations, placing your elbos and upper arms on the arm pads. Adjust the seat so that your elbows are in line with your shoulders and your upper arms are parallel to the floor.
Move: Flex your pecs to bring the pads together in front of your chest. Squeeze your pec muscles for a second and then slowly return your arms to the starting position.
*Once again, too much weight and you will break form. The means one arm moves faster than the other, because both arms should move together at the same pace. Also, your back should be firmly placed against the back support. However, if you arch your back which makes a sort of bubble between your body and the support. Or you may find that you are pressing hard into the back support which will be another sign the weight may be too much.
Women don't have much for upper body strength, it's a natural body composition. However, working the upper body muscles can help cultivate to have that total body strength and toning.
Sunday, January 1, 2012
Happy New Year & Happy Birthday
Happy New Year to you! A very Happy Birthday to the most wonderful man in my life!
I am starting this year with a resolve, not a resolution which are lost easier than my keys, to slough off the year 2011. The past year has been a very rough chapter I added to my life. It has been difficult because I have given only half-hearted attempts at my goals and it has shown. One might say that I could easily be upset with life and times around me, but I am more disappointed in myself. Being disappointed in yourself is a very difficult, depressing and destructive force.
This new year, is a blessing. It is a line in the sand. It is the point you say "no excuses". This is the baseline, not a pity party, it is the shadows that define the light. To chronicle a jumping off point to see what can be created, a year to embrace challenge. By the end of this year, I want to look back and laugh at an "over achiever" me. But first lets get the stats on where I am right now.
Good point: Engaged to the most amazing guy ever, wedding planning for October 2014.
THE REST: In a j-o-b (just over broke), working as a Customer Service Rep. I am not good at my job, nor do I care much for it. I get yelled at a lot, and no matter how hard I try I can't seem to escape my own screw ups.
I am most definitely the heaviest I have ever been, even though I am not fat or overweight realistically. No person on the street would call me fat necessarily. However, I am in no shape (no pun intended) to achieve any of my goals or to coach others on health and fitness.
WEIGHT: 170.0 lbs.
Hydration: 48%
Body Fat: 34.1%
Thanks to LiveStrong.com, I found that I am fine with my hydration level. However, my body fat percentage is not my fave and neither is my weight. I want my body to show body mass instead of body fat. Mass being that how much space I take up is composed more of muscle, bone, and brains :)
I am ready. I have no more excuses. And I have a whole year. What more do I really need?
If you are not able to follow the link, here is the site:
http://www.livestrong.com/article/276984-proper-body-hydration-percentage/
I am starting this year with a resolve, not a resolution which are lost easier than my keys, to slough off the year 2011. The past year has been a very rough chapter I added to my life. It has been difficult because I have given only half-hearted attempts at my goals and it has shown. One might say that I could easily be upset with life and times around me, but I am more disappointed in myself. Being disappointed in yourself is a very difficult, depressing and destructive force.
This new year, is a blessing. It is a line in the sand. It is the point you say "no excuses". This is the baseline, not a pity party, it is the shadows that define the light. To chronicle a jumping off point to see what can be created, a year to embrace challenge. By the end of this year, I want to look back and laugh at an "over achiever" me. But first lets get the stats on where I am right now.
Good point: Engaged to the most amazing guy ever, wedding planning for October 2014.
THE REST: In a j-o-b (just over broke), working as a Customer Service Rep. I am not good at my job, nor do I care much for it. I get yelled at a lot, and no matter how hard I try I can't seem to escape my own screw ups.
I am most definitely the heaviest I have ever been, even though I am not fat or overweight realistically. No person on the street would call me fat necessarily. However, I am in no shape (no pun intended) to achieve any of my goals or to coach others on health and fitness.
WEIGHT: 170.0 lbs.
Hydration: 48%
Body Fat: 34.1%
Thanks to LiveStrong.com, I found that I am fine with my hydration level. However, my body fat percentage is not my fave and neither is my weight. I want my body to show body mass instead of body fat. Mass being that how much space I take up is composed more of muscle, bone, and brains :)
I am ready. I have no more excuses. And I have a whole year. What more do I really need?
If you are not able to follow the link, here is the site:
http://www.livestrong.com/article/276984-proper-body-hydration-percentage/
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