An interview with Billy Blanks...

...of Tae Bo fame. Very interesting.

Lappin' it up at the Pool

Well, Saturday, the pool opened - and we were there to celebrate!

Whooooo hooooooo!

And yesterday, we swam for 2.5 hours - I lost track of the number of laps so I'll just tell you, I slept from 10:00pm last night to 9:00am this morning.

And today, we're hoping to go back.

A glutton for punishment?

I don't think so....more like a glutton for chocolate....

Hence the need to lap it up at the pool!

A new week.

Today it is Monday and I thought I'd do a FIRM workout - probably Cardio Sculpt with Allie from BSS1. Haven't done this one for about two years, been enjoying my old FIRMs on FIRM days. But thought I'd do it for old times sake ( it was the first FIRM I ever did!).

Yesterday, I did Turbo Jam Cardio Party Remix and just had to rewind and do one of the two turbos again - I was having fun. :-0 I also did two segments from the 10 Minute Solution Stability Ball workout with Kimberley Spreen. I did upper body and core.

Eating wise - well, I've been doing a food and exercise journal ( inspired by the Debra Waterhouse books) and also a rough ( very rough) estimation of calories. Aiming for 1600, give or take a few hundred! lol!

Racquetball at the Y

Today I played racquetball with John (dh). Pant, pant, pant!

What a workout! I had my heartrate monitor on and saw I burned 250 calories in 25 minutes! Yeah, a lot of the reason is I need a lot of improvement in strategy and ball placement so I'm not running all over the court.

The few times I found John trapped on one side of the court and could accurately place it on the other side, I knew I had him cooked. This is especailly true for players over 40. If you can make them run, you can beat them.

Well, John made me run much more and he beat me, too. Plus he has this serve that just dies in the back left corner that got by me 5 points in a row. ARGH.

We ran into the instructor the boys took from 2 years ago today, too. Think we will buy a group of 3 lessons and we can share them.

It really is fun to vary the workout routine. Something new to do!

What was the score of the games, I hear you asking? You would.

Game one: John 15, Cindy 12
Game two: John 15, Cindy 4.

Yeah, I know. As I tried to really concentrate the second game I fell apart. It is mental.. and well, that running thing, too. lol

A One Woman Crusade!

Two years ago we moved here. For two years I have struggled with the fact that no one waves. Or even looks at you. You know, when you are walking down the street? We moved from the south where you--well, just do it--and smile. We recently visited our old town and dd(who is 4) commented, "Mommy, why does everyone here raise their hand?" People were waving :)
So, I have been taking my weekend walks and waving and smiling at the cars going by. When the kids and I walk on the road-they now wave and smile, too. People are starting to wave and smile back-especially the older folks. I am starting to recognize people. This is so cool!! We are changing the world-well, our neighborhood-- one wave at a time :)
This week I did well exercise-wise. I did my jog/walk on the treadmill 15-20 minutes, twice. Weights once--only half the workout since I did it with the video and it takes longer. I took Friday off--the push ups on Thursday really did me in. This am went for my "waving" walk down to the river--very pretty. My pup was a little distracted today so it wasn't the most aerobic walk :) I am finding muscles I haven't heard from in years :)
Food-really visited the chocolate this week. Have to review by Bestlife book and get re-inspired.
I am taking notes on everyones exercise videos. I am already dreading winter and keeping up with exercise and staying motivated. Can anyone recommend a good beginner core strength video?
Have a great weekend and keep moving!
Anne

Turbo Jam

Yesterday I did Turbo Jam Kickin Core - I love that the 30 minutes cardio ends on a high note with an anaerobic turbo, then you move on to 15 minutes of work with a stability ball. I use my green bootcamp camoflauge ball, the one that came with the Taebo Ball workout. :-)

Today was Turbo Jam Fatblaster - aerobic and anerobic drills, you do four turbos, twice each - once low impact, next high impact. I attempted all eight at higher impact - felt fantastic! I love the cardio cooldown song and went off to Mass and the the parish council meeting in a happy mood.

I have a presentations ceremony to attend for Kumon (work) this afternoon but might try to slip in some weights before or after - maybe the FIRM 22 minutes or so lower body work from FIRM BSS1 Body Sculpt.

Anne, Maria, Rachel, Faith how are your workouts? Cindy, I loved hearing about all your work at the Y. And about Maria's Dancing With the Stars.

YMCA Workouts, Continued....

Well, I am doing a lot at the Y.... today I did Zumba again and follwed up with a really good (that means hard..lol) class called Power Sculpt. We had all sorts of equipment.. a step bench, medicine ball, tube, heavy bar.... it was fun because she kept changing it up. That was good because just when I thought I could not do anymore she would change.... lol

I am beginning to see/feel some results. I have been working out most days and am trying for 4-5 cardios and 2-3 strength training classes a week. I am beginning to get to know some of the other ladies (and men) and really like all the variety. But I feel firmer and not so floppy.

The other day we were doing squats and the instructor said "Do you feel your rear flapping in the wind?" lol I thought YES! Though many ladies in there did not, I'm sure as some are in really great shape.

How are your workouts going? Loved hearing about your Dancing with the Stars, Maria!

Dancing with Ladybugs

Well, can I just say I'm hooked on the show, Dancing with the Stars?

I have longed to ballroom dance long before this show made it popular, so for Mother's Day, I received this DVD as one of my gifts. We had to order it so I didn't get it till this past Saturday...and yesterday, I did it for the first time.

Heavy breathing....

While I may bike ride, double dutch with the kids, play basketball and take walks, I was shown yesterday how out-of-shape I really am! I only made it through the Paso Doble before I had to slow down - and that was the first dance out of four.

Oh well. At least I can aspire to dance even when I'm panting heavily.

But in all seriousness, it was great doing this because even my children got into it and all five of us were getting our freak on in the living room.

Maybe we'll just call that the Ladybug Boogie!

Intro and a "plan"

Hi Everyone,
I "know" a lot of you from 4Real. I am a 43 year old mom of ds(9), dd(4) and d-puppy(1).
I am restarting my healthy lifestyle. I used to be VERY concerned with nutrition and exercise(my dh and I met at a triathlon!) Then I started my new career, and life has taken over :)
I am motivated again. So here is my plan. I will report back in a week or so. I started the Bestlife diet back in November. I am still in Phase 1. I am trying not to be discouraged. I have a problem with chocolate and sweets. I am going to try to move to Phase 2 in the next 2 weeks. I just need to be consistant.
Exercise--I enjoy my treadmill so will try to get on it for 15 minutes of walk/jog 2 days per week. On the weekends I have been getting out in the early am with the puppy for a 2 mile walk each morning--I want to continue that--it is my only alone time. Monday, Wednesday and Fridays I hope to weight train with the Weight Training for Dummies video--it is like having a trainer there :)
My goals are to lose some inches, get a better mood, and be able to move better and keep up with my kids. It is hard having been so active when younger, to be getting old and not keep moving. You do lose it :)
Thanks for letting me join you all!!
Anne

Taebo - and surgery

I have been doing Taebo workouts these last few days - Fat Blasting Cardio yesterday and Billy's Favourite Moves today. Not super hard workouts but fun . Mind you, I can remember when these felt harder so I must be getting fitter day by day, huh?

On a side note, I have to go in for surgery next week ( June 1), to remove a uterine polyp and for exploratory surgery re possible uterine/ovarian cancer.Prayers and happy thoughts most appreciated. I asked the doctor when I can get back to working out after the surgery - he said when I feel up to it, probably after a week. I can't imagine a week without working out so hope I'll be up and at it a lot sooner! lol!

My kids said - the doctor sure doesn't know you, mum - you can't live without working out! They know me well. :-)

Hip Hop Abs

I got the Hip Hop Abs set from ebay and have ben enjoying those this week - I got the basic set, would also like the Maximum results set. They are fun and Shaun T seems a fun instructor. Not hard workouts but I think I can add weighted gloves to make more impact and I did string two or three of the workouts together.Thursday I did the Total Body Blast, ( cardio and strength work), which uses weights and has some hip hop dance moves, followed by HHA Ab Sculpt - mostly standing ab moves. All in all, I worked out for 60 minutes.

Friday I did HHA Fat Blasting cardio - an easier 30 minute workout, I pumped up the impact and would add the gloves next time. But it was fun! Reminded me of Turbo Jam and Donna Richardson's Old School Dance Party mixed together! lol! Followed this with the 24 minute HHA Hhips/Buns/Thighs workout - very nice unweighted lower body work, standing and floorwork. I felt these two HHA workout days in my abs on Saturday, so that is a good sign!

Saturday I did Taebo Total Body Blast from the Fat Blasting two pack. Love the intervals of Taebo cardio and band work. Billy is very motivating in his talk at the end of this workout.

That's my update for this week. :-)

Cindy, I am re-reading the Debra Waterhouse books this week and they are very good for reminding one of fitness and a healthy body image, regardless of your stage in life. Last night, at a second hand bookstore, I picked up another one by Waterhouse, on mother-daughter relationships and food. Scanning through it this morning, I see that Waterhouse recommends allowing our bodies to find their natural, healthy weight by eating well, eating when hungry, not overeating, working out.

Perhaps pick up one of Waterhouse's books again, even the one for women over the 35?

Mean and Not Lean..:)

That seems to better describe me these days! I think this age-thing is doing a real number on my body.... approcahing 48 (now that DOES sound old..) and it is just harder to do anything... build muscle, keep muscle and I just LOOK at bad food and my weight goes up, (though I don't weigh... I can just feel it.)

Anyway at the Y today after a pilates class I got discussing this with a couple other women in my relative age group. They were saying the same thing. I really have worked out a lot and no, my eating is not perfect, but it is amazing how our bodies hold onto it.

Oh well, I think where I would be if I *didn't* work out!

I think it really is a mind-body thing. That is the most important. Respect and love our bodies as God made them. Keep moving, keep our minds active and eat as best we can. Don't try to be 'thin' and I refuse to diet again. That just is not for me right now.. :)

Well, anyway... I did the Pilates Mat workout and really want to work on my flexibility and strength. It is a different kind of strength than the regular strength training and weight lifting. After that a new gym buddy I met found me looking into the Body Pump class, which had started already.

They use barbells and weights to music... so she and I went in and did the last half of that. Felt good. I think I need the strength training AND the pilates core work and stretch.

So I just worked out my schedule next week to try and find a nice mix. I am enjoying the Y quite a bit now.

How are you all doing? Would love to hear updates. Maybe I will have to change my goal from "Lean but not Mean" to "Sorta not Lean, and not very Mean, usually." :-)

Kickboxing today- plus major floor work...

Today I did the kickboxing class at the Y. I had done it a few years ago and liked it then. It was hard! (Thinking of you the whole time, Leonie!)

She did a great job organizing us- as there were about 40 of us. Part of the time we were all working on moved together, then she had us in three groups. One group would do standing kicks against the weight bags, another would do moves with light weights, the third would do front kicks against the thingies she held in her hand.

Then we were find a partner and 'spar' practicing our jabs and hooks and defenisve pose. Wow I was sweating!

After that I did an hour long Mat Science class. It was nice and dark with quiet music, but boy was it hard. Mix of yoga, pilates, etc. Instructor and many of the students were very advanced. But she helped each of us find our level. Did some new moves I never had before... I will be sore tomorrow.

Too bad my hr monitor was blanking out. Bet I burned about 700 cals.... :)

Today's workout..

...was Billy Blanks Bootcamp Basic Training ( 55 minutes). Haven't done this one for at least six months - maybe a year! - so it was good to pull it out. I go through stages of loving ( and then hating) bootcamp style workouts. Today I loved it!

And I am reading two of Debra Waterhouse's books on fitness and health and eating for women - one for women after age 35, one for after pregnancies. Very helpful!

Map My Run

I woke up this morning with a sore throat so instead of running, the boys and I took a brisk walk. Last week, I ran alone one day and had the boys run together, and on another day the 3 of us did a 2 mile run/walk. I was hoping to increase our distance a bit this week so I took our 2 mile route and added some twists and turns. Thomas had a pedometer on, and after some advanced maths, I found that we had walked less than a mile. Hmmmmm...... I double checked it at MapMyRun.com and it turned out to be 2.67 mi. Very good. Love that site, BTW. I only just map my route and find the distance, but it looks like there's a lot more to do there. I noticed that it does runs in Australia and converts to metric.... :)

For Mother's Day I got black yoga pants with a dark pink stripe running down the leg and a pink hooded sweatshirt. I LOVE the gloves, Leonie! I guess our kids know what we like, huh?

Happy Mother's Day!

Hope you all have a great Mother's Day workout..I just put a pic on my blog of my Mother's Day gift to myself - new kickboxing gloves!!

Check in

Wed I did Taebo Ultimate Upper Body - I keep meaning to try this one with weighted gloves. It is made up of parts from other Taebo Advanced workouts - very good cardio with an upper body focus. Nice to do after the Taebo Ultimate Abs on Tues....

A friend gave me Turbo Jam Kickin Core - about 30 minutes cardio and then, straight after the turbo, you do some core and other work with the stability ball. Finally a stretch using the ball, for 45 minutes in total

Thursday I did this Kickin Core workout and loved it so much that I did it Friday as well - but because I had to leave early for homeschool ice skating, I only did the cardio, ending at 30 minutes and with the turbo - then did my own cool down and stretch. Great fun!

Today I did Taebo Celebrity Fit Sculpt - some cool combinations in that workout.

Hope everyone is having a great week!

It's Always Something.. lol

I saw this in the paper this morning and could not resist! Sounds like me...:)

More Zumba!

Tonight I plan to hit the Y for another Zumba class, then a Mat Science class, which I hear is killer. I assume it is strength training...

I just loved the Zumba I took last week! Picture it:

I am walking the halls of the YMCA, which I am still finding my way around. I hear the Zumba class is in the gym, room 5. I wander in the general direction I think the gym might be. I hear, in the distance Latin music. I get closer, it gets louder. My heart beats faster... it is like in college when you are invited to a party and as you approach you hear the music and it just draws you in.....!

I opened the door and the class is in the ENTIRE big gym, and there must be 75 people all Zumba-ing to Latin salsa music with is blasting on the speakers! There are all ages, shapes and sizes, many elderly, many younger and they are all swiveling their hips and stepping out and I have never seen so many SMILES in an aerobic class!

I hurry to find my place admist the crowd and start trying to follow along.

I have done aerobics for years, and lately a lot of Jazzercise which by nature is dancy. But this was a challenge. You must swivel your hips while you do *everything! lol It was a blast and I got a tremendous workout... my hr was right up there and burned 50 more cal than my regular Jz and this was just in 45 minutes vs an hour of Jz. At the end she did a squat routine that was a killer.

I introduced myself to the teacher after, and she was just so sweet. I felt part of a really big Zumba community!

All this to say, I think they are right on when they say variety is so important. I went to PT yesterday ( which I love) and even enjoyed the Jz after. It is so easy to get burned out on a workout, but when you add variety, it is so nice.

Tomorrow am we are off to Florida so I hope to get a really hard workout in tonight. I also hope to workout there, as well- am checking the local Jz and gyms. We will do a lot of walking, etc, but I do love a throughout workout.

Sorry I haven't posted much lately.. but I am reading. You all are doing great!

Today's workout

Today I did a Taebo workout - I haven't done one in awhile. This was my cardio but Taebo, like all kickboxing, is also strength.

I did Ultimate Abs - some good standing ab work and cardio.

And spent hours at the hospital with Thomas - he got hit in the head with a croquet mallet at homeschool park day this morning and needed stitches and x rays. Thankfully, nothing was broken - but the mallet narrowly missed his eye. The stitches are on his right cheek, near the eye.

Workouts and drama. :-)

check in

The boys and I ran and walked 2 miles today with a dash at the end. Thomas won. My plan is to do that 2 more times this week and then increase our running next week. By race time I'd like us to be doing 3 miles, running half of it.

Can You Run?

Quick workout check-in. I swam twice this week, and this morning I ran 1.25 mi with my older 3. Definitely need to put some track hours in since the boys and I are going to run the Race for the Cure 5k in a few weeks.

I also wanted to recommend this book the Non-Runner's Marathon Trainer. When I was in the delivery room with #3, I asked, "How soon can I start marathon training?" This book is what inspired me to even consider running although I hadn't run since elementary school. I've never run a marathon; 6 miles is my top distance ever, but this book got me there. At the beginning of the book, there is a very nice, gentle training plan to transition you from walking to running, and the rest of the book has tons of inspirational stories narrated by a "putty mom" who does end up finishing a marathon--and what a finish! I've run on (between pregnancies) and off (during pregnancies and postpartum) for the past six years. One thing I've marvelled at is the fact that even when I haven't run for a long time, I can always run a little when I want to. And even a little run can improve your athletic walk.

DOMs..

I've been doing the Cindy Crawford workouts the last three days, interspersed with Turbo Jam for cardio.

Wow, talk about DOMS!

This is surprising as it is mostly low weight work - but definitely high rep. The unweighted leg and butt work and floorwork is deceptive - you think its easy but you feel it the next day.I've been lifting heavier weights with the FIRM style of workouts so interesting to get DOMS from lighter weights...

I think I'm doing a Slim Training routine for the next two weeks or so - alternating with cardio.Maybe longer? But I am not good at long rotations.

I'll do any of my low weight high rep weight workouts for the Slim Training effect.

Here is some info on Slim Training -

BEACH BODY FITNESS

Slim Training: Yes You Can Change Your Shape!Beach Body has created a new technique for slimming the body, called "Slim Training™", which is the basis for a new program called Slim in 6™ - but it’s something you can create on your own as well. While Slim Training is not a revolutionary fitness concept altogether, it is the first time it has been tested andorganized into a system to work for everyone.Slim Training combines many elements from traditional fitness programs into one routine that specifically targets all of your energy systems in order to slim down your body. If you have ever done basic training in the military or completed a pre-season "hell week" for a sport, chances are that you have done a similar type of program. What makes Slim Training unique is that instead of being targeted at a sport or performance-related goal, this program is designed to target the way you look and feel!

Sound science: Slim Training is, for the most part, sound science. For six weeks, six days a week, each session you should warm-up, stretch out, work out all of your muscle groups, and your cardiovascular system, then warm down. The 6-week program starts at an easy pace and increases in intensity over time until you peak around the sixth week. Then you should take a break for rest and recovery.

Revolutionary science: Slim training differs from most techniques in that you work all of your muscle groups every day for 6 consecutive days. This is in stark contrast to what most professionals say is optimum. The reason it works is that each workout doesn't totally max each muscle group. While the overall workouts should be intense, you shouldn't overload each muscle group to the point where it needs the standard 48 hours for recovery.If you decide to use Slim in 6 to get the results of the Slim Training technique, the program's "coach" and creator, Debbie Siebers (also of "Thin Thighs Guaranteed!") is there to make certain that you don't overdo it. If you decide to construct a Slim Training™ routine of your own for six weeks - for instance combining the Sculpt and Sweat tapes of Power 90 into one daily "Slim Session", each workout should tax your system enough so that you can ensure strength gains and maximize your body's fat burning capabilities WITHOUT OVERTRAINING.

Use low weight and high repetition resistance training. This allows for only very slight muscle hypertrophy (growth), which is offset by the body's fat loss over the course of the 6 week program. The result is a slimmer, fitter you.

Important: If you decide to turn your current program into a Slim Training program: If you are working your body to its maximum right now and try this, you could overload your body and "overtrain". Overtraining can lead to compromised progress, injuries, and eventually illness. When you workout hard (like in Power 90), your body breaks down. You need to wait for it to recover to train again. That’s how you get stronger. But if you work out too soon, then you will actually reduce your strength and weaken your body’s systems. You must exercise caution not to overdo it if you decide to put your own Slim Training program together!

Overtraining is why the time between resistance workouts should normally vary from a day to as many as 6 or 7 days, depending upon individual recuperative ability, size and type of muscle, efficient use of supplements, diet, rest and other restorative techniques, and the severity of the overload.Six to seven days for recovery is for severe overload only and is in the realm of the serious athlete. "Normal" gym type workouts will not generate this much "microtrauma" to your system.

Overload is what we call intensity of the workout, with intensity meaning purely resistance training. Meaning simply that for Slim Training, the amount of weight that you push around should be reduced. You don't want to attempt to lift your maximum weight. If you ever fail at less than 12-15 reps, then lighten the load. You can recover quickly from daily aerobic exercise but resistance training (heavy weights, plyometrics, etc) will hammer you if you attempt to do it to the max each day. This doesn't mean that you don't work hard. It just means that you need to re-set your gauges for the purposes of Slim Training™. Don't attempt to lift the same weights you were lifting when you were resting a day or more between sessions. That would be a recipe for overtraining. But if you can make yourself re-adjust and go backwards (hard for some), then you can turn your current program into a Slim Training program and expect results.

Finally, remember that Slim Training was designed to only last 6 weeks. It can be a taxing program. You should back off once you peak and give yourself some time to recover while you get ready to blast away at your next program.So if you want to change your body shape from say, a pear shape to a V shape, you’ll find this Slim Training technique is a great tool for you when utilized correctly!

Zumba?

Has anyone ever done Zumba? There is a class tomorrow at the Y I may try. Here is the description:

It's fun, different, easy and effective! 50 minute Cardio-Latin fusion class feature aerobic/interval traning to maximize caloirc output, fat burning and total body toning, all to incredible music and moves that are easy to learn!

Journal today

Here is my check in as of 3pm. Will post the rest tonight:

Breakfast- soy nutrition bar
Coffee with half and half



Lunch (late) Chicken wrap with lettuce, tomato, onion, garlic, olive oil and basalmic vinegar. Fresh pineapple.

Snack:
Fresh pineapple

Lots of water.

Dinner:
Chicken breast, fruit, diet coke

TV (watching debate with dh)
Cheese and crackers
2 glasses white wine
Small portion Chicken Paprika and noodles
Work out- YMCA
25 min aerobics on elliptical machine and treadmill.
Mat Pilates one hour class.

Green tea.

Prayer- quick morning offerings while on the computer, praying for needs of friends.

Food, exercise and all that.. :-)

(This is how I felt in class today!- Pilates... wonderful!)

Hi All-

I have been reading, but not posting.. finally have a minute to check in!

I love your journals- food, exercise and prayer. Very inspiring and really neat to see exactly what your day entails. I found some articles on food addictions (I need to go find them again) and feel that is where I am to a large extent. Also, when I left town this weekend, I had all sorts of energy. When I came back, I am feeling horrible again. I think it really is the air quality/allergies in Houston. And I think I eat/snack to 'feel better' both looking for energy and positive feelings. I am very tired of longing for naps, etc.

So, I have a new plan.

When I feel awful (like I do just now- and I can feel it is fatigue and allergies) I am going to remind myself this is NOT hunger.. but the best thing I can do is drink water. Or second choice de-caf green tea, which I love. I will *move*, not lay down.

I also am going to add more movement to my life. I think I really need to cut down on the computer, because it is so sedentary.

So, that is my plan. I also plan to post here my journal... thanks for the inspiration!

Well, on the positive front, ;0, I have been really enjoying some new ways to work out! I was getting tired of Jazzercise as I mentioned, not surprising after doing it 4-5 days a week for 2 years....

I gave the YMCA another shot. I love the women's workout room now. I do the treadmill/elliptical machines and listen to these awesome
Peter Kreeft lectures I downloaded to my ipod. Oh, he is so cool- a PHD in philosphy, but Catholic and is so intellecutal... I listen to him talk about and quote C.S. Lewis and Chesterton.. talk about how paganism and Freud all fit in the picture and sweat up a storm!

Then, I will go in the corner where they have all this nice equipment- medicine balls, exercise balls, weights, etc and do 30 minutes of moves I learned from PT, still listening. It is so relaxing. Stimulating my mind and body at the same time. Plus they have such a positive atmosphere there, Bible verses on the white board, a cozy couch to drink tea when you are through and smiling faces. And all the equipment is new and CLEAN!

Today I did the elliptical, then went to a new class I had not tried before. Mat Pilates. WOW! She was brutal. Felt worked out from the inside out.

Here is a description of the class:

"Using techniqes developed by Joseph Pilates, thee classes will strengthen your core muscles, stretch and relax your body and your mind." 1 hour class.

I am feeling very heavy these days and know it is my eating. But I will not give up! It will come with time and I feel so much better when I work out. Mind and body.

Keep going, girls!

Running the Numbers: Lap 2

OK, quick summary. Between talking to Bill and chatting with WW, I figured out a couple of places that I've been shorting myself food now that I am maintaining my weight. I really should be eating about 2200 cal a day. So, WW is not keeping me at an unhealthy caloric intake; I wasn't doing the plan correctly since I haven't gone to a meeting since I've started maintaining. Good, because I've always thought of WW as a plan that works with your lifestyle, teaches you good eating habits, and helps you lose weight at a good rate without gimmicks. BTW, did you know that to lose 1 pound per week, you need to cut your caloric intake by 3500 cal/week? I didn't!

Here's what I ate today, Very Hungry Caterpillar style: toast with butter, coffee, milk, sugar, 1/2 cantalope, more coffee, pasta with meat sauce, fresh spinach, fresh tomatoes, fresh mushrooms, orange, PB and banana sandwich, more coffee, salmon, rice, salad dressing, salad, lots of water and 2 scoops of ice cream on a sugar cone.

Caloric intake: approx 2200 cal. :)

I also had a great 1/2 mile swim, went to Mass with the kids, prayed 4 decades of a rosary (in the pool), prayed the Breastplate of St. Patrick a few times and started to memorize it with Cecilia (a great teaching tool, by the way), and there will be evening prayer and Sunday's mass readings before bed.

I promise a shorter post nest time!

Turbo Jam

I received my "new" workout ( from ebay) in the post - Turbo Jam Cardio Party 3.

I've done this workout on Tuesday and Wednesday -so, today it had better be weights for me. I try to do one cardio and one AWT or two cardio and one weights day..

Anyway, CP3 is fun, fun! There is a great song in the first half of the workout - "Party, party people" - and I love the punches and shaking to this song. Some good upper body punches and combos make this a nice workout for arms etc as well as cardio.

The turbo is similar to one of the turbos in TJ Fatblaster so I find I am familiar with the routine and can up the intensity.

If you like kickboxing, if you like dance, if you like rap, hip hop, old school music - well, you'll love Turbo Jam.

Oh, and I forgot to add - I love the workout outfiuts in this workout. Chalene is wearing a really cute workout skirt - I want one! And there is a background exerciser who is 50 years old and she looks fit and hot. My inspiration - not that I am 50 but you know what I mean.

Here is a review of this 52 minute workout - party in a box!

Running the Numbers

Spurred by Leonie's question about if my caloric intake was high enough, I decided to run my numbers today. First I weighed myself. Then I did my WW calculations. To lose weight as an exclusively breastfeeding mom I need 31 points per day which is approx equal to 1550 calories. Wow! Really? (EDIT Actually, not really. I forgot about the discretionary points which, if you divide them evenly across the week, would add approx 250 cal a day. ) This reminded me of Elizabeth's blog comment that most dieters are eating less than people in concentation camps did. I'd like to know what that number is guessed to be, but I can't find it online. Now, I'm not trying to lose weight, but I'm also not exclusively breastfeeding, so I'm hoping the WW numbers average out.

Next I checked out what a nursing mother needs to maintain a healthy milk supply. I found that nursing only 2 or 3 times a day means only about 100 extra calories.

Then I calculated my BMI. 22! I was pretty impressed, but also sad that I can feel a bit squashy and not be totally satisfied with my weight when I weigh less than 78% of American women my age. Of course, I really have to compare me to me. Am I where I need to be? That's an ongoing question....

OK, then I calculated my caloric needs here 2121. Whoa! And I need to add 100 cal or so because of the nursing. That means WW is shorting me 700 cal a day. I'm going to call them to check my math. Also, I need to go back and calculate what I am actually eating per day. I'll be back with more numbers.

Food journal yesterday - retrospectively speaking...

Early a.m. - before leaving the house at 7.00 a.m. for some medical tests
1 banana

Breakfast
scrambled eggs
english muffin, no butter
decaf coffee, skim milk
Mid morning
Coffee
Lunch
Grilled chicken/salad sandwich, no mayo or dressing
low fat ice cream bar
Coffee

Very late dinner ( after work and then a meeting at church)
low fat chicken breast and vegetable curry, basmati rice, 2 microwaved pappadums
bunch grapes

Before bed
low fat hot chocolate
1 Hershey kiss

Other
Lots of water!

Prayers
From book of prayers to St Anthony of Padua.
Rosary in Latin
Prayers to Our Lady and St Pius V re tests :-)

Workout
FIRM Upper Body Sculpt ( not allowed to do a vigorous wokout after medical tests - but I felt it in my shoulders, triceps and chest!)

What I'm Eating

Breakfast
1/2 cinnamon raisin bagel
1 Tbsp regular cream cheese
1/2 milk
1 Tbsp sugar
2 cups of coffee

Lunch
banana
1 whole wheat pita
1/2 C hummus
20 cheese curls
La Croix water

Snack
1/2 small bag Skittles
water

Dinner
McDonald's cheeseburger Happy Meal with Coke
slice of cinnamon bread
water

Water intake: approx 60 oz
Fruit and veg count: 3 (I'm not very scientific about this. It's loosely based on WW servings.)

Exercise
approx 3hrs walking pushing a stroller (approx 50lbs resistance, LOL) at the zoo

Prayer
Breastplate of St. P
scattered Hail Mary's
Many "Thank God's"
Evening prayers and mass readings with Bill

Summary: I lost the 2 lbs, but I'm not doing well in the fruit and veggie or prayer categories. Patience and Perseverance!

Inspiration

Here is a link to an article from the June (!) http://www.runnersworld.com/article/0,7120,s6-369-374--11837-0,00.html Runner's World. Ceci St. Geme is a runner, a mother of 6 and an assistant track coach at the high school where I learned to drive. Look at those abs!

The issue has some short articles on kids and running. Each discusses kids in a different age group and talks a little bit about what level of running is appopriate at that age. I think for me the most helpful was the article that discussed when you need to buy little kids real running shoes (5 or 6). I think they mostly target parents who love to run and might be inclined to push their kids too much.

Food Journal

I've decided to do a one week food journal this week starting Sat. Does anyone want to join me? I'm not thinking of posting everything I eat, but I can see my downward slide with healthy choices and it's effects on my body.

I'm gaining weight (2lbs so far) and crashing at night because there have been too many carbs in my diet, not enough water, sporadic exercise, forgetting to take my multivitamin etc. Yesterday, I hit a big time low; I ate a dozen cookies. I woke up this morning with a carb headache and feeling queasy. Since I know I can't be pregnant yet, I gave myself a stern lecture about food and my body. I tend toward hypoglycemia and when I eat this way, I can't see in the afternoons because my blood sugars effect my vision. Something's got to give!

I don't want to be all obsessive, just get back on track. This morning we made a healthful weekly menu, Bill's off at the commissary buying yummy nutricious food for us. And starting Sat I'm going to write down everything I eat, portion sizes included. I'd like to do food journaling at least once a month just as a focus point. And Leonie has a good point that prayer needs to be a part of this too so I'm going to get back to saying the Breastplate of St. Patrick at breakfast which is my current favorite prayer to start the day.

The Slow Burn

We've been hit with erratic schedules and chicken pox, and now I have a horrible case of allergies!

Not including today, we've been riding bikes lots - yesterday 12 miles, the day before 6, playing outside - basketball...

Slowly but surely....

We keep trying...

New workouts and new eating...

Since Easter I have been eating a lot of rubbish- really! Leftover "treats" from Easter .

And succumbing to stress related eating. :(

I gave myself a good talking to on Thursday. Didn't help.

But something helped on the weekend.

What? Prayer.

And, well, I decided to plan my eating , to think ahead, to give myself healthy options, to be well prepared.

Working okay for now.

I have been really into my Turbo Jam workouts these last two weeks. A mix of dnace and kickboxing with some great music and a whole lot of fun. The cardio is interval training with one or more "turbos" - a short blast where you get your heart rate really high.

The strength has some traditional moves and some functional fitness - and some grooving to the music. lol!

I managed to buy another Turbo Jam workout on ebay. So, I only need three more workouts in order to compete my set. I'll keep checking ebay now and then...

I also purchased Hip Hop Abs on ebay and am waiting its arrival. The Beachbody company produces both Turbo Jam and HHA ( and other programmes). Hip Hop Abs looks like fun ( hey ,Maria - dance!) - cardio, sculpting and what look to be effective standing ab routines. I've heard that the workouts are not very hard so would probably make good add on workouts. Or I can combine several workouts from the set.

And that is my check in!

Inner Strength

Today I took the kids on a muddy 1.5 mile walk (it took 1 1/2 hours) to see the Virginia bluebells at Bull Run...and I wore my pink hat. We did a lot of walking this week while my sister's family visited. At Mount Vernon, at the Jefferson Memorial, in and out of the Fort Hunt bunkers, I wore the pink hat and carried the 20 lb. baby in a backpack or pushed a double stroller or both.

Bill calls my pink hat my mojo because I wear it to make myself feel strong. I have a friend who tatooed a small dragon on her hipbone to do the same thing, but I need something external to pump me up. Bright pink, like a cherry blossom in a good year, with a Nike logo which is so so swooshy (swooshie?) it makes me feel tough and girlie, sort of like that ad from What Women Want. When I have the hat on, I'm "No games. Just sports." When I have the hat on, I want to do great things. When I have the hat on, I don't want to walk; I want to run.

My pink hat is not my first mojo...which brings me back to the bluebells. The original mojo was a shirt which said, "How can there be too many children? That's like saying there are too many flowers."
I couldn't agree more Mother Theresa.





Do you guys have a mojo?

Blood Type Diet

Looking over at Marie's blog I saw her note about getting off her blood type eating... I had heard of this before, but didn't go far with it. Got distracted. But she said she got off her O-type eating and things went downhill. Here is a blurb from the site
she referenced.

Type O-People with type O blood fare best on intense physical exercise and animal proteins and less well on dairy products and grains, says Dr. D'Adamo. The leading reason for weight gain among Type O's is the gluten found in wheat products and, to a lesser extent, lentils, corn, kidney beans, and cabbage, Dr. D'Adamo explains. Ideal exercises for Type O's include aerobics, martial arts, contact sports, and running.

Guest Expert?

You all have heard me talk about Diane.. she is an aerobics instructor and also personal trainer. She is working on her certification.

I wonder if you all would be interested if I invited her here to field our questions? She is very knowledgable. I am not sure she has time, but let me know if you are interested and I will ask!

She is especially good on weights, training, and form etc.

Just an idea... for fun!

Houston Checking In

Well, I have not posted in a while.

Here is the short version:

Still working out 4-5 times a week.
Still eating enough to make up for the workouts and more. lol

Ok, a bit more detail.

I am back on program with my small Personal Training class, with Madame Diane as our drill sergeant, I mean instrcutor. I fell off the wagon and all that strenght I built up last year started to waver. When I went back to PT I felt like this elephant seal I just saw in a nature DVD. Big and no strength!

But, I have kept at it. I have been doing PT 2 times a week again and just making it work in my schedule. Plus, my Lighthouse work has slowed so that helps. Last week I turned a corner. Today I felt STRONG.

Do you all know what planking is? I could only do it for 10-15 seconds at a time when I started with Diane.

Today she us doing full minute planks and I was ready for more!

I am also totally burned out on the Jazzercise format. I love the people. I love the PT (which is not Jazzercise, but a full hour of non-choreographed strength training). So, after PT today I scooted over to the Y for a low impact class. I purposely chose the 'small' room.. (as the attitude in the big one was rather snobby last time..?) And I loved the class. I worked so hard, and their AC worked really great (a big priority for pre-menopausal me) and at the end she did toning exercises.

She had us plank... for 10 seconds at a time! Other women were moaning and griping, but after Diane's planking all these months, it was a piece of cake.

That does not happen often, but is fun when it does. A great workout day.

So, I think for a while I will do PT on M/F and do the Y class aerobics for my other workouts, until I am not so tired of the Jazzercise format. I feel really loyal to Jz because you really get to know the people there. But I realized you GOTTA have vareity or you will burnout.

Ok.. end of my post. I found some interested articles on eating and addiction I will post if I can find them again on our Wonderful Wide Web... :)

Hope you all are doing well!

Thoughts on Balance

Back in 1997 when I started Weight Watchers, I had a job that was a split shift. After rolling out of bed and doing 2 hours of work, I was off for most of the day, and I started each day at the gym. Some days I would do some of the circuit machines and a 20 minute walk on the treadmill, but often after I had started my walk, I would choose to keep walking for another 40 minutes so I could have a cookie.

At that time Weight Watchers made one cookie and a 1 hour workout equivalent, but now it isn't as easy to figure out the exercise to food conversion for WW in a general way. However, April's Runners World has an article about a book called The Diet Detective's Countdown by Charles Stuart Platkin which gives those sorts of conversions. RW warns about post exercise treats and rationalizations ("Hey, I ran so I can eat this extra piece of pizza") by showing some of them. To work off the calories in the following foods, here is how long a 155 pound person who can run 12 minute miles would have to run (that would be a 74.45 kilo perso who can run a km in 7.5 minutes):

One large banana = 13 minutes

One cinnamon-raisin bagel with 2 Tbsp (30 grams) of peanut-butter = 41 minutes

Two slices of Pizza Hut cheese pan pizza = 58 minutes

and a cheeseburger with large french fries = 117 minutes

YIKES!

Nowadays, I'm happy to get a 13 minute run in to begin with let alone an extra 13 minutes to work off a banana (as if I would treat myself with a banana!). However, nowadays I also do not exercise for a cookie. Even way back when, it was never really about the cookie; it was about the exercise. The cookie was a way for me to set a goal for myself and build a habit; it was the proverbial carrot in front of the horse. I rarely ate the cookie I earned. I never ate it as a treat for having exercised.

I don't know that I'm really going anywhere with this beyond the idea that if you quantify the balance between food and exercise, it can sure put both into perspective.

Wanna Burn More Calories, Free of Charge?

My fav aerobic/PT instructor gave me a tip. She said for every pound of muscle you have, you burn 50 more calories. (I am guessing per day?) So, she goes on, who would NOT want to strength train!?

She has a point. I loved how I felt when I was doing PT twice a week. Then I fell off the wagon for a while and am now getting back on. It is hard, as I lost ground, but I think I am turning a corner. I just feel better, more coordinated, strong and clothes fittting better is icing on the cake.

I love challenging myself when I strength train. I have not found a way to do it without Diane, yet, though I bet I could think of something if I didn't have her. Maybe videos, weight machines, etc.

Ouch!

Yesterday, I fired up the DVD player while Bill was cooking a delicious Easter dinner. I'm pretty uncoordinated and trying to do a preview workout with a 2-, 4-, and 6-year-old did complicate things. My living room is not big. 12.5 minutes was all I had and it was great. I could tell this is a workout to really get me moving even though I have a tough time following the dance-type footwork when you are marking time between exercises. I was already sore running up and downstairs last night. I love the burn!

Today I put in a little over 19 min which was enough for me to see that the next part of the workout repeats the same moves but with resistence bands. I like that repetition so I can concentrate on doing the moves correctly and up to speed. Today since I could really give it my all I broke a sweat and was sucking air. I liked the workout although during the "stretching" I had some wistful thoughts of my old yoga class--moving slowly at your own pace. Yoga is a different challenge, though, and not a bad idea for tomorrow.

Excuses, excuses

Sadly, there was a thunderstorm on the day I wanted to restart my running. Later when it dried out, it was pretty cold out there, and I didn't have time because there was so much housework. The next day, I was tired...of hearing all the excuses! I didn't run, but I did do a nice walk with Bill and the kids to see the cherry blossoms. It was windy and in the 50s F/10 C (it was 80 F/26 C two days ago!) so no one wanted to be out there too long, but I got a couple of miles in with James on my back for added resistence. :)

This morning, mindful of the Flylady's "You can do anything in 15 minutes!" I jumped on the exercise bike. I did 15 and 15 more. AND....Billy's Backside Bootcamp came in the mail today! HOORAY!

5 Things to Eat

Diane, my pt instructor (who loves to torture us every week), was trying to take our minds off our squats Monday. She had read a new article about the five best foods for women. She made us guess what they were between plunges to the floor, our weights held on our shoulders.

After a bunch a mis-guesses, we got the scoop. The top five:

Fish

Walnuts

Cranberries

Beans

(oh.. I forgot! I will post number 5 when I remember)

We were so glad tofu was not on the list! lol

So, when I went to the grocery that day, I got some beans, tuna and dried cranberries. I had walnuts at home. I tried a new combo, a small bowl of walnuts and dried cranberries. Awesome, and my 16yos liked them too.

Funny how good habits can rub off....

Of course Diane also enforced with us that a serving of walnuts is 10-12 pieces... not the whole bag.

Shoot. There is always a catch. :0

Transitioning

The broken pool pump is forcing me to transition from my winter workout to my summer one. But really, with this sort of view, do I have an excuse not to run? Actually, yesterday I tried our new exercise bike,and I really enjoyed it. The bike is gentle on my joints (I can feel that birthday appoaching!), but I think I'll try to save it for when the weather is unbearable. In a few weeks there is a 5K road race the boys and I could do without too much trouble if I would start to run more often.

I'm also transitioning with my weight loss. The 15 pounds are gone; I didn't regain any after my stomach flu a month ago kicked the last 5 pounds. :) But soon the baby will wean so I need to keep focussed on healthy choices and lots of water. And with the weight loss behind me, I can see that I need to tone some areas. I'm really looking forward to my Taebo DVD (was it called "Billy Blanks Kicks Your Backside"?--well something similar) to work on those spots. I have this dress I want to wear to Bill's graduation.... Looks like a new goal!

Check in..

I lost 1 kg this week! Hurray! 1 kg equals 2.2 lbs.I am not really dieting but I *am* trying to be healthier - and, given my genetic health conditions, both my doctor and I think a lower BMI would be ood for me.So, I keep on eating healthy, not eating too much, having some "treats" and working out.

And its nice to feel a bit of success!

Taebo Get Celebrity Fit

My two new birthday present workouts were the Taebo Get Celebrity Fit workouts.

I tried these two workouts this week - one is Cardio and the other is Sculpt. Both contain cardio, the Sculpt workout holds positions more and the Cardio is faster paced.

Each workout is 45 minutes , so I have time to add in extra abs at the end! And both use no equipment, a plus for me on days when I am too lazy to drag out weights or a step or resistance bands...

These workouts are not super hard, probably at an Intermediate level. Still fun and still a decent workout.

The music is not recognizable pop songs ( darn! - unlike the Taebo Live or Turbo Jam). The songs are, however, better than the usual nondescript music of some workout DVDs - there are some songs with lyrics, some rap, some good beats.

And Billy throws in a few new, fun combinations - I love kickboxing, you really get cardio and resistance training in one hit!

Billy calls these "celebrity" workouts, because they are the type of training he gives celebrities when they ask him to be their personal trainer for a period of time.

Body Shop

The pool repair isn't done yet so today I went for something new. I went to our on post gym, The Body Shop, which reminded me of why I don't like gyms. However, I jogged, I lifted weights, I worked out which hasn't happened in a while, so I decided that I do like gyms, even those that smell like other people's sweat and have old men who hit on you. Then I took Leonie's advice and put Mr. Blanks in my Netflix queue. :)

Back in the Saddle?

Well, after buying some bike pants and threatening myself with the YMCA spinning class, suddenly Jazzercise is fun again. lol

Also I broke down and bought some new workout clothes. They were not expensive and it does feel good to have a little color as all my old stuff was black, gray and white. I also started Diane's PT classes again.. and now can't move after her wear-out, I mean work-out yesterday. It feels SO good to be sore.

How is everyone else? It has been a bit quiet here lately!

Still Walking....

Well, due to life circumstances, our schedule changed...but for the last two weeks, I've been able to walk 2-3 miles 3x a week.

Not a huge amount but with everything going on, it sure is better than nothin'...which used to be the routine...

So this week, if my dh is able to go back to work - he's been sick - and if the weather stays nice, we'll try to hit 4x a week again!

At least!

Image from pinkfeet.

Boredom Hits Houston, too!

Oh.. I need a change up!

I think I have hit the wall with Jazzercise... as much as I love it, I am just so tired of the format. This has happened before and I feel I need a change up.

I am not very good at doing videos at home.. I see the dust on the furniture or the laundry that needs folding, and have a hard time completing the video... :0 Leonie, your tenacity amazes me!

I do wish I could run like I did in the old days. But my allergies and joints don't agree.

I may try the Y again. I went for a bit, but it is super crowded, the ladies in the group exercise class seemed to have an 'attitude'... and there were a bunch of sweaty men in the weight room as I walked to the aerobics studio.

Now I just sound picky.

Oh well. Looking for some alternatives!

Boredom in workouts

Last week, I was feeling bored with my workouts. Nothing grabbed me. Yes, I still worked out every day and , yes, I enjoyed the workout when I did it - but the excitement and joy was not there.

So, this week, I have decided to shake up my routine. To do some workouts that I haven't done in awhile. To maybe try some new ones....

Hence, the Old School Dance Party and add ons for Sunday. And yesterday's 10 Minute Soluion Carb and Calorie Burner - I did all 5 10 minute segments: Slow and Steady Burn, Carb Burner ( kickboxing), Power Boost ( plyometrics in intervals), Interval Blast ( bootcamp) and Metabolism Booster ( compound moves with weights).

The kids gave me this one for Christmas and this is only the third time I've done this workout! See how I get into a workout rut???

Today I am off to do a Cindy Crawford workout - Shape Your Body 1. Tomorrow will be Shape Your Body 2 and then probably back to pure cardio for Thursday/Friday.

So, the cure for workout boredom - shake it up!

How are all your workouts and food plans going, this Lent?

Today's workouts.

Being Sunday morning, a quiet morning, well, I had more time to workout. We are attending Mass this evening...And I needed to work off last night's margarita, wine and home made rocky road ( a visitor for dinner. :-) ).

I started with a old school dance workout - I love old school music. Think L L Cool J - or in this case, Sugarhill Gang. Sugarhill are the live band in Donna Richardson's Old School Dance Party workout. "So busted", I sang along with the band...

:-)

Loads of fun - I love to dance. This is an oldie but a goodie - I haven't done it for awhile, as its only 45 minutes and intermediate level. But enjoyed myself this morning.

I followed this up with the abs and lower body toning sections from
Carmen Electra's Fit to Strip workout. Don't worry - no strip tease and I don't own her strip tease workouts ( phew!). This is a toning workout, no equipment, just Carmen and her trainer Michael. Very nice and low key.

After this toning workout I added the 10 minutes abs ( or as the DVD says, belly) workout from Crunch Pick Your Spot Pilates. This DVD has four 10 minute sections - one "belly", one butt, one legs, one total body. The instructor, Ellen Barrett, has a friendly tone and cues and explains well - something I find really helpful with pilates.

So, all these workouts were "dust bunnies" i.e. workouts I hadn't done for at least a year, if not longer. But together they made a change from my normal routine and a nice long workout session.

And I followed it up with a long nature walk with dh and boys.

Cindy Lynn's Goals for Week of 3/5

The weather is pretty so I hope for lots of walks. And healthy eating. At least 80/20. As for formal exercise...

Monday:
PT and Jazzercise.
I did it. Boy was PT hard. When I was going twice a week a few weeks back, I had really become strong! I can feel how weak-y I am now since I have been going only once a week or less. Hope to keep up with 2ce a week... we shall see! Life keeps interrupting...

Tuesday:
16yos getting his wisdom teeth out.. so we will see what I am doing this day. Will try a workout video at home if can't get to Jz. Maybe I'll just eat ice cream with him!
No workout.. ate ice cream. Do I know me or what? lol Very sore from PT yesterday. Hooray!

Wednesday:
Jazzercise
Did Jazzercise... very tired day with allergies (me and 3/4 of Houston.. ick!)

Thursday:
Jazzercise and PT
Sinus infection. No workout. Ick

Friday:
Jazzercise
Worked out. Man, I was tired, could not breathe, and draggin'.. but I DID it!
(giving myself a pat on the back..lol)

Sat/Sun:
Fun stuff.... walks? tennis? We will see what happens!
Sat- went to Jz, cut out after the aerobics, but at least I did that!

Turbo Jam...and eating....

The last few days I have gone back to my Turbo Jam workouts - I had such a craze on these last year that I almost O.D.'ed on them. :-)

What is cool about Turbo Jam is that it is a mix of dance and kickboxing - Chalene Johnson urges you to "get your freak on!".

The music is awesome and the interval cardio is very effective. And a whole lot of fun.

Thursday I did Cardio Party 1 and Ab Jam. And ice skating with the kids and some of my friend's dds. Friday - Cardio Party 2 and Ab Jam again - my abs need all my work. lol! Saturday was Cardio Party Remix and my own ab routine. Plus lots of dancing at Jonathon's birthday party.

And after all this cardio and kickboxing resistance work, today was a sculpt day - Turbo Jam Booty Sculpt and Abs. I used 4kg and 3 kg weights ( about 8 1/2 lbs and 6 1/2 lbs).

You can read some reviews of TJ here. I bought my workouts last year on ebay.

I've also been reading a book and modifying my diet a bit.

I don't diet anymore. I don't follow any plan. But I like to read about health and fitness and get some tips.

I am reading Fat Around the Middle by Dr Marilyn Glenville.

Here are her eating tips, for losing that "fat around the middle", with my modifications in brackets.

1.Stop dieting and don't count calories.

2.Eat little and often.

3. Don't skip breakfast.

4.Eliminate sugar and refined carbohydrates from your life. ( Well, I am not into banning foods so I just try to avoid these and follow the 80/20 rule - 80% of the time I eat unprocessed and healthy food and 20% of my diet is allowable "junk". :-) )

5.Add protein to each meal.

6.Eat essential fats ( in nuts, seeds, full fat hommous, avocado, for example...).

7.Don't eat on the run. ( Sometimes impossible for me but I try to be mindful more often than not)

8.Watch what you drink. ( Lots of water - this is good and a natural for me; no caffeine or alcohol - as if! I just try to cut down on caffeine - right now for Lent - and don't have my gin and tonics or margaritas or glass of wine every day. Maybe just once a week?).

9.Change the way in which you think about food. ( No obsessing, work on mind stuff and emotional eating. And remember that no one's perfect. Don't neglect the spiritual for the physical).

Walkin' in the Rain!

So yesterday afternoon I decided to go for a walk. Dh was home and I wanted to get some exercise. Our grocery store is a mile away but travelling through our local greenbelt makes for a good two miles. I took the long way hoping to maximize my outing.

Making it to the grocery store, I picked up our food for dinner and loaded it in the backpack.

On the way home, I took the shorter route - which is still a mile - because the rain was beginning to fall with a tenacity similar to my stubborn streak. I was about 3/4 of a mile from home when my cell phone rang.It was Big Daddy. "The rain is coming down hard. Do you want me to pick you up?"

"You betcha." I replied and thought to myself, "What a guy!"

By the time he arrived I was .2 of a mile from home and my legs were cold and wet...drenched, even. But see that bulky green coat? I was dry underneath!

When my grandmother in Venezuela was alive, she used to delight in afternoon showers out-of-doors. What I mean here is that she would love to go out in the rain....and yes, she was clothed.

I figure if I ever move to the Pacific Northwest, I'm good to go.

And despite the aforementioned stubborn streak, you can see I'm not the Wicked Witch of the West...

I'm too stubborn to melt from a little water....

Now I know what DOMS is....

Here is the main component of yesterday's workout--snow. That, a shovel, and two driveways, a set of stairs, the sidewalk, and the street around the van.

CK's Goals for Week of 2/25

Hey, a place to put my goals! I liked it when I posted them last week, because it gave me some accountability. You can skip if this is a snoozer to you.. lol

Why the dog picture? Because I like dogs and it made me smile!

My workouts are pretty standard fare. But I like the Jazzercise workout and love the people! I also hope to get outside every day and walk with my CDs. I have a lot of projects around the house that are physical, including cleaning the garage so (of course!) will count those.

For Lent I gave up processed foods, so hope my diet will improve as a result. I may make notes on my eating, as well. Ok.. I will TRY to cut down on processed food. :)

That's it!

Monday:
Jazzercise
Report: Did the class, but was tired. Had my watch on and burned 300 cals- not a lot for that class. But came home and got the cleaning bug.... and had my watch on still.. burned 500 more calories in 2 hours of cleaning and patio cleanup! And listened to a Fr. Corapi CD at the same time! Mind/Body/Spirit all at once.. plus a clean(er) house!

Eating: OK. I should never publish my Lent intentions in case I (when I do) mess up... I may erase that --- lol

Tuesday:
Jazzercise step
Took day off.

Wednesday:
Jazzercise
No Jazzercise.. but to the park in the evening and walked around it twice (which is about 3 miles). Listened to a Fr. Groeschel CD. Very nice.

Thursday:
Jazzercise night class and
PT session
Ha ha! Skipped out on jz and the PT.. but had a better offer. It was a BEAUTIFUL day here, not only low humidity and nice temp, but a real honest to goodness breeze. Dh and I took our darling dachshunds to the park and had a lovely walk.

Friday:
Jazzercise

Workouts

I haven't posted workouts in awhile but have enjoyed reading about everyone's successes.

I lost 100g this week - less than half a pound but I'm feeling good! :-)

Yesterday I did an old FIRM workout.

I did Total Body Shaping Mix - an old FIRM parts on DVD. While it does use a step, I like that it only uses one height - tall box. I often hate switching from low to high step/fanny lifter - seems fiddly to me.

The parts from other workouts are blended well but there are a couple of fast changes - one minute getting heavy weights with Pam and then working out with Tracie and others from a different workout, for example. This is so good for me - keeps me interested. lol! But can be difficult to keep up with, sometimes.

I liked the plyometric jumps and thought the cardio sections were fun - esp the section with Allie. I am feeling it in my quads today - all the legwork, esp the floorwork . I love floorwork - one reason why I love FIRM Volume 1 and Taebo Lives.

This is a cardio and sculpt workout...

The workout seemed to be lacking in chest work. The abs section was good and I stopped at the stretch/cooldown - had to take the kids to homeschool swimming.

All in all, the workout is 67 minutes long ( if you do the final stretch!). Definitely going into my rotation.

Today was Taebo - Billy's Favourite Moves. 45 minutes of cardio, with the usual kickboxing strength moves and a bit of floorwork. Billy and the crew have a lot of fun in this workout - so do I!

Making Progress

Well, you can congratulate me!

How's that for modesty and humility?

Anyway, I've managed to comfortably fit into a pair of pants I haven't worn since I was pregnant with baby #3. I still have a considerable amount to lose, but I don't even know at what point I started since I dislike scales...I tend to get overwhelmed at the starting point...

So, through my walking and enjoying my food instead of treating it like an enemy, I am down probably 4 inches.

God is good!

Pulling Myself Up By My Bootstraps

I've hit a curve and have not dealt with it as gracefully as Maria. Two weeks ago we moved into a new military house because our old one is going to be knocked down. I got a swim in that morning and since then I've had 2 swims. That's it! The movers broke the treadmill so that is out too. I was willing to give myself a little break because everything is in a box and the stairs are something of a workout, but that little break has drifted into a near comatose state. So this week, I've been trying to force myself back into the water. At about 20 minutes I get impatient to be home and painting or unpacking or cleaning, but I'm gritting my teeth and trying for at least 30. I find that sometimes pulling out that inner drill seargant is the only thing I can do!

Exercising Creatively!

Well, as you know, my dh has been gone lots....in the past 3 weeks we've been passing sicknesses back and forth and now my littlest guy has had a fever.

So, I've had to be creative with my walking...

Sunday, my dh was home so I took one of the girls with me and walked two miles around the greenbelt area.

Yesterday, Big Daddy was gone and my little guy was feverin', so I walked up and down my street out front and prayed the Joyful Mysteries....

So, I'm tryin' to keep up with my plan even if there's some curves (and not just mine - ahem) along the way....

Verify! ARGH!

(Click comic to enlarge)

Ok, I don't read Cathy that often, but did today and could relate!

Ab work

Thomas took a pic of me doing ab work, with his mobile phone. I look terrible, but, hey, its a real workout pic! lol!

I try to do some ab work every day - my abs have had it, after my pregnancies and surgery. But strong abs are important for strong backs...

Food Is Our Friend- and workout vision

(I thought I would update my planned exercise below to track how I did vs. my goal)

I have had an interesting time since reading Fed Up. I let go of my worrying about eating, and then began eating rather unheathily. But, that played out and now I find I am craving healthy food.

Where I work out an instructor suggested we keep food journals, as she is (and has lost 7 pounds) and bring them in each week. I just can't do that yet. I am still just too tired of all that thought put into food. I really hope and pray I can get a natrual balance.

I think food journals and other tools are great at times.. but just not now.

For Vday my dh bought me some dark chocolate with expresso. I loved them. I have eaten one or two a day. I don't want 'forbidden food' to drive my life so much that I can't appreciate a gift like this, or sharing some homemade pesto or a juicy steak with my family. This must be a natural thing.. which is what I am in search of.

I also don't want to one day be a 70 year old grandma on a diet. lol

I had an awesome PT workout last night! (Personal Touch is an hour of strength training in small group format). We worked on the step. Lunges off the back and side of the step. Bicep, shoulder and romboid work. I was already sore before I left and woke up delciously sore this morning. Ahh...

Oh, also per Fed Up, I decided not to work out every day. Take it as it comes. But I found, like Leonie has said, that I miss daily workouts. I would feel sluggish. So my goal is to incorporate daily workouts back in my life, but have them be just a normal part like brushing my teeth.. get them done early (my preference) when they don't take away too much family time, and not obsess if I do have to miss now and then.

Here is my workout plan for the next few days:

Today- Jazzercise (I fill in as Class Manager today)- with Diane, a favorite instructor...

Sat- Special Love your Butts and Guts class at Jazzercise... 1 hour and 15 min of abs and glut work, then 40 min of aerobics!

(update... slept in on a Saturday morning.. Ahh.. felt good! Will get a workout in today or tomorrow in lieu...)

Sun- off
(Went to Jazzercise. Enjoyed the class, though feeling heavy from my bread eating-fest...) lol

Mon- trying a new class at the Y-
(I hated it!! Left early... am going to stick to Jazzercise!)

Tues- Jazz pm (Filling in as class manager)
(Went- Good.)

Weds- Jazz am
(Did class and then part of next class.)

Thursday- Jazzercise, then PT
(Did class (though arrived late) and had a great PT sesson. Sore next day...)

Friday- Jazzercise regular class

(Did class then walk in neighborhood- 513 C.)

Sat- off (walks with dogs, etc)

Sun- off (maybe pm Jazz if I decide to skip Monday)

What are you all up to with your work outs these days? How is your eating going?

Vitamin D..

..from my weekly Kathy Smith fitness email. :-)


Vitamin D: The Sunshine Vitamin
Have you noticed that Vitamin D is getting a lot of attention lately? According to recent reports it may help protect us from certain kinds of cancers (such as breast cancer and prostate cancer). It can also help us to build and maintain strong bones and muscles plus a lot of other health benefits. It’s no wonder that I am getting a lot of questions about this hot “new” supplement.
I once gave a speed walking workshop to a group of women in their mid-forties who were training for a 5K. One of the women walked regularly for exercise and she always made sure she was covered in sunscreen and clothing. She avoided the sun at all costs, because she was worried about skin cancer. She kept getting colds and having aches and pains. When I suggested she check with her doctor, she found out something really surprising. She had a severe vitamin D deficiency. She got a prescription for getting her vitamin D from natural sunlight.
She started walking early in the morning or later in the afternoon or early evening, when there was low sunlight, and she didn’t put sunscreen on her hands or face for her 45-minute walks. She wore sunscreen for the rest of her day.
Within two months, her vitamin D had increased to a healthy level and her mood and immune system improved dramatically. Within six months her bone density had also improved and her aches and pains had gone away. When we don’t get enough vitamin D, our bones get weakened and so do the muscles that support them. She also discovered that she had lost her tendency to catch colds.
But here’s something I bet you didn’t know, Vitamin D isn’t really a vitamin. It’s a hormone. That’s right. What’s the difference? Vitamin D is manufactured in the body and that makes it a hormone. Vitamins by definition are not manufactured in the body and must be obtained from food. When I tell my friends this they always ask the same logical question. Why all this discussion? Why not just let my body make the vitamin D it needs?
The answer is pretty surprising. Did you know that vitamin D, like so many other hormones in the body, is manufactured from cholesterol. When your skin is exposed to sunshine, the cholesterol in your skin is converted to vitamin D.
But here’s the dilemma. Just about every person in America believes – incorrectly I might add – that cholesterol is a toxic substance that causes heart attacks. And so millions of us are taking a medication to block our body’s ability to synthesize cholesterol. The odds are pretty good that, as a result, we don’t have enough vitamin D.
Millions of us also believe that sunshine is bad thing that causes skin cancer, so we make sure that we cover ourselves with strong sunblock. As a result, sunlight never touches our skin, and you guessed it, we don’t convert cholesterol into vitamin D.
So what can we do? If you expose your face and hands to sunlight without sunscreen for about twenty minutes three to five times per week for four to five months per year, you probably will get enough UVB rays to keep your bone mass intact, because your body has the ability to stockpile vitamin D for use during low-sunlight times. Mother Nature is amazing. Early morning or late afternoon sun exposure is the safest.
I love taking an early morning walk at least four mornings per week, or I try for the late afternoon or early evening when there is still some sunlight and the risk of over exposure is very small. I always wear sunscreen when I’m not getting my natural dose of vitamin D. Another easy way to get some vitamin D time is rolling down the window in your car as you drive, or even opening the windows in your home.
When you can’t get enough sunlight, if you’re under sixty-five, you should take 400-800 IU per day. People over sixty-five should take 800-1,200 IU per day unless they have a known sensitivity to it. Remember that many very common drugs actually increase sun sensitivity and will therefore increase your chances for getting a sunburn if you stay out too long. It’s always best to check with your pharmacist.
Good food sources of vitamin D are liver, cod liver oil, and egg yolks.

Eating tips for Valentine's Day ..

...or any other special day.

From my weekly Denise Austin email. :-)

Have a Sweet Valentine's Without the Sweets!

Eating a heart-shaped box full of candy isn't the only way to celebrate Valentine's Day. This February 14th, be really good to your heart with these healthier options:

Remember it's about romance, not eating, so skip the candy in favor of non-sugary treats! The options are endless — go for some perfume, jewelry, a soothing massage, or a dreamy moonlit stroll instead!

When dining out, stick to the menu's healthier fare. Don't use the holiday as an excuse to derail your healthy habits.

Feed your sweetheart (and yourself!) some fresh strawberries with low-calorie whipped topping for dessert, rather than a high-fat, high-calorie choice. It's a romantic — and guilt-free — finish to your meal!

If chocolate is a must, keep it to a few bites. Remember, labeling a food "forbidden" often leads to a rebellious binge. So if you must, have just a little bit to satisfy your craving. If you think of it as a rare treat, you'll really savor the occasion!

Go easy on the alcohol. In addition to being loaded with empty calories, too much alcohol can lower your ability to make good and healthy choices.

If you blow it, don't beat yourself up. You don't want to be guilt-ridden post-Valentine's! Just get back on track and keep going! You're still doing great

Something to Sleep On......

I have been thinking alot about a slower pace of life....it seems the idea of siesta is confirmed here in this article in the New York Times called, "Regular Midday Snooze Tied to a Healthier Heart."

No wonder I'm so tired!

The lab just called. It isn't my thyroid, I'm anemic! I used to get anemic during pregnancies but it never occured to me to even think about it otherwise. How can I be anemic? I eat red meat several times a week. We get this delicious lean (from Texas Long Horn cows) organic meat directly from a farm here in Virginia. My freezer is stocked with it. Plus I do eat spinach, broccoli and leafy greens pretty regularly.

Anyway, I have to go back to the doctor's next Monday to figure out my treatment. Though I don't quite know what he's going to do except put me on iron? Why do I need to waste a couple hours sitting in a doctors office for that?

I didn't quite do my 5 fruit and veggies yesterday. I did eat a banana, some fruit salad and a veggie stir fry for dinner. I started off drinking water but forgot as the day went on. My knee is really bothering me so I haven't exercised. I really need to get a swimsuit and go swimming! Not a good idea today, since it is snowing out. But perhaps today I'll buy a suit on line. I have been thinking that I could take some of the kids to a Sunday afternoon free swim at a local community center pool. That would get me a little exercise and some fun time with the kids. I think I'll make that a new goal.