Starting this week off right, I went to the gym and worked hard:
Elliptical: Miles-8.25 Calories-935 Minutes-63
Cybex: Miles-.78 Calories-195 Minutes-20
Bike: Miles-2.28 Calories-94 Minutes-10
Weights: Calories-130 Minutes- 20
Total:
Miles- 11.31
Calories-1394
Minutes- 113
Check in with us by signing in on the Linky below and tell us how you are doing!
Thursday:
Calories: 1521
Exercise
Muscles class 371
Zumba 400
771 Calories Burned
Friday:
Calories: 2120
I went out for Japanese. I learned a valuable lesson after eating at a Japanese restaurant twice now. You eat WAY too much food and still leave with more. No more Japanese for me.
Saturday:
Calories: 1350
Exercise:
Elliptical: Miles: 1.00 Calories: 220 Minutes: 20
Sunday:
Calories: 1444
Have you seen the statics for Pinto beans? They are such a power food!
Fitness is big business. People spend millions of dollars each year buying infomercial fitness and exercise products. But, you can get in shape a little at a time without spending lots of bucks on gadgets that may or may not work. Here are five ways to do that.
Fitness is important to everyone. Making exercise a family affair keeps everyone moving and healthy. Also, it seems less like work when you have a partner who is striving for the same goal.
1. Walk, walk, walk. You can walk thought the neighborhood during the evening after dinner. In the morning, walk with your kids to school if you don’t live more than a mile away. Walking is one of the best overall exercises for your cardiovascular system and to build a strong core. In the age of cars and other public transportation, we forget that we can still use our own two feet to get around.
2. Use an exercise DVD at home. It seems that every fitness trainer in the universe wants to make a video. You can learn everything from Pilates, kickboxing, yoga, tai chi and step aerobics to ball workouts and strength training in the privacy of your own home. The best thing about a DVD is that you can stop it when you get tired and use it at 5:30 in the morning or the same time at night. The cost of a DVD will pay for itself after one or two workouts.
3. Buy a set of dumbbells. You will invest some money in order to shape up, but you recoup your expenses in no time. A good set of dumbbells include a one, three, five and eight pound weight. For men, go up to fifteen pounds. Strength training is important for bone and muscle health as well as a quicker metabolism. Work one or two different body parts each day to work your entire body in a week for just pennies a day.
4. Buy a bicycle. A decent bicycle that fits your needs for riding in the park or through the neighborhood will cost you less than $100. Use your bike to get a daily workout. Add a child seat on the back to take your little one along. Instead of driving, bike to the store. It is faster than walking and comes with its own air conditioner.
5. Buy some balls. A football, kickball, soccer ball and basketball can be purchased for relatively little money. Give yourself and your kids a daily workout by playing a game. Quick high impact moves build bone mass and keep your weight down. You’ll have so much fun that you won’t even think of it as exercise or notice that you’ve been playing that pickup game for an hour already.
Staying in shape increases your life expectancy. Keep your body healthy and your weight down with these inexpensive methods. You can pursue fitness alone or with your family using all of these suggestions.
I have been doing great on the calorie counting. Today I was not up to exercising- but tomorrow I'm going to Zumba and muscles class! I can't wait!
I feel like I'm trimming up quite a bit. I can't wait to check the scale on Monday! Those who are in for the challenge- we'll do the linky again on Friday. :)
Calorie count:
Tuesday- 1357- 600 Advanced Step Class= 757
Wednesday- 1200
Sorry I've been MIA. I had a breakdown of sorts for two days. I'm back though and still working at this challenge! Just so you know, I just had a pity party that in the past 3 years with hubby back in the Army, I've been separated from him for almost 2 years total. It gets tough, but I'm tougher- however even the tough have some weak moments, um days. Ten more days- I can do this!!
Okay calorie count goes like this:
Saturday: 1424 calories
Sunday: Way below 1200- oops
Monday: 1875 – dang that Mr. Pibb!
Today so far:
Breakfast
2 eggs 200
Lunch
Sunflower Seeds (serving size) 180
Applesauce (Lite) 80
1 serving soy milk 45
½ serving bear naked granola 110
I went to advanced Spin Class again today and LOVED it. I love the high energy, how everyone loves to work HARD, and we all leave drenched in sweat.
I DON'T love being in the back row. Someone had some major gas going on today the last half hour of class ---GROSS! That made things slightly unpleasant to say the least. Note to self- Stay up front, not in the back down-wind!
Spin Stats: Miles- 20 Calories-600 Minutes-60
I tell myself I am going to be serious about taking care of myself, and I do a great job for 1 week, or 2 weeks then something gets "in the way" and I stop helping myself. For MONTHS now I have been starting and stopping, starting and stopping different types of weight-loss things like exercise and diet changes.
Last week I spent $40 on some protein shakes, and I gained 5 pounds!! I am all swollen, and think there is something in the product I am taking that is not agree'n with me. I follow the directions and find they suppress my appetite very well, but this swollen stuff has got to go! I did the same thing on the nutrisystem diet too! I gained 10 pounds in 2 weeks and within a week of not doing it I dropped the 10 pounds right away.
Anyway I found this really neat ticker that may help me keep track of what I am trying to do. It has been frustrating to me to keep starting plans and then stopping them and getting no where. I am so over it. I will continue to exercise but as for my diet, I suppose I will just have to keep an eye out on it and see how my body responds. I know it does well with low-carb, so I guess I will just have to try that. Sorry for the rant, my husband has been away for 2 and a half weeks now and we haven't been able to communicate at all during this time, so I have a lot of "conversation build up"!
So off to start yet another try on the weight loss game! Failure is when you stop trying, and I am not ready to stop trying.
Teri
I am dragging due to lack of sleep for several days this week. I didn't want to work out, but I went anyway and did twenty minutes on the elliptical. I am glad I at least did that. Now off to shop for Homemaking Cottage stuff! My current favorite workout tune: Scandalous by Mis-Teeq.
Today's Stats:
Miles- 2.25
Calories- 264
Minutes-21
Getting in shape can be a fun process. Most people would agree that it is even more fun and less effort when you have others along to lean on. Jumpstart your fitness regimen and your friends' with a walking group.
Why walking?
First of all, walking is inexpensive. You are born with everything that you need to get started. Well, almost everything – a good pair of walking shoes is a plus. Walking is not hard. You put one foot in front of the other, moving from heel to toe, until you reach your destination.
Your heart and lungs get a great workout when you walk. Swinging your arms increases your heart rate for more fat burn. Walking up hills works the lower body to achieve shapely thighs and a tight butt. As your body gets used to the exercise, you can increase the intensity by walking faster or on a tougher course.
The walking group
It is more fun to walk with someone than alone. When one person falters, you can encourage him or her to keep going. A walking group, made up of friends and family who have the same goals of improving health that you do, is a great way to make walking even more fun.
Start forming your walking group by asking questions. Who is interested in working out with a partner? Is walking for you? Anyone that shows interest in walking in a group can be given an additional question form to work out some of the details before you begin.
Once you have interest from others, decide on a time that you can meet and walk. Time is precious to everyone, especially moms with kids. The walking group may have to meet in the evenings during the week and in the mornings on the weekend.
Also, deciding where you will walk is important. Everyone may have a nice neighborhood but a neutral location that is equal distance from everyone would make a better choice for a walking trail. Consider places like parks, malls and designated walking trails to use for your walking group.
Now that you have a place and a time, you can get started. Hold an initial meeting. The purpose of your walking group is to have fun and get in shape. In the meeting, discuss if the group will take turns providing water and snacks for each walk. How many times a week will you walk?
As the originator of the group, you will be in charge of getting information to the group about changes. If you aren’t available to walk one day, designate another member to take over and get things organized.
A walking group not only provides motivation for one another but is also a fun and relaxed environment to get in shape. Give your friends and family something to look forward to by exercising together.
Friday, September 18, 2009
Breakfast
Amino Vital 150
Lunch
Creamsicle protein shake 190 cal 22 gram
Snacks
½ Serving cheese pretzel combos + serving Beef Teriyaki nuggets (Jerky) 200 protein 15
Small Gala apple 60 calories
100 calorie snack (Nutter Butter)- slightly disappointing since it didn’t have the yummy filling. Guess it will have to do.
Energizing Nut Mix 190 calories 8
Dinner
Brazilian Chicken 120 33
3 small pieces Provolone Bread 423
1 cup Cauliflower salad 88 cal.
631 dinner
1521 calories
78 grams protein
Gym Workout:
Weights: Calories-400+ 70 Minutes
Spin Class: Miles-15 Calories-550 Minutes-55
Total:
Miles-15
Calories- 950
Minutes- 125
Denise Austen has you rate your meals and how you felt when you ate them. Yesterday morning I was starving so instead of a light breakfast I ate a heartier brunch. I was still hungry for snack time or my "fourth meal". Oh, and no workout today as I had no sleep the previous night thanks to some little children who didn't sleep well.
Breakfast (Starving)
pancakes (whole wheat Aunt Jemima) 320
3 tbl. Sugar free syrup 10 calories
Snack
Sunflower Seeds (serving size) 180
Applesauce (Lite) 80
Protein shake 110 17 grams
Protein bar 180 22 grams
Dinner
Cheesy GF Pasta 650
1530 calories
54 grams protein (didn't keep track of that too well)
Did much better today! I actually had to TRY to eat enough. Yay!
Breakfast
Protein Shake: 125 calories grams protein 22
Snack
½ diet Coke 0
Lunch
Strawberries and cream: 60 calories
Santa Fe Chicken Soup: 120 calories, 10 grams protein
Sunflower Seeds (serving size) 180
Applesauce (Lite) 80
Dinner
Pasta One Dish Meal
16 oz. gf pasta, 99% lean ground turkey, 1 bunch fresh spinach, 1 pkg. fresh baby bella mushrooms, 1 cup mozz. cheese, 3 tbl. Kraft parm. cheese mixed with 2 tbl. olive oil and the juices from all the veggies.
332 calories 28 grams protein
Vitamins/Snacks
All natural salty and sweet peanut bar: 150 calories 5 grams protein
Liquid Vitamins 20 cal
L-Carnatine 30 cal
Cereal (1 cup) 160 cal with Almond Milk 40 cal 1 gram protein
2 pickles >5
Total:
1282 calories
70 grams protein
1151 calories burned during exercise
Had a great workout today! I have a couple more things I want to do and will edit this post when they are done.
Treadmill: Miles-.50 Calories-50 Minutes-8
Arc Trainer: Miles-1.01 Calories 350 Minutes-35 (level 9 Setting:Random)
Elliptical: Miles-3.61 Calories 438 Minutes-33 (level 6 1/2 and then upped to 7 Setting: Random)
Stationary Bike: Miles-4.18 Calories-163 Minutes-20
Weights: Calories-150 Minutes-30 *
Push-ups: 22
Stretching: 5 minutes
*Weights:
Reps/Weight
Abs: 6/60, 6/60
Seated Bicep Curls: 8/40 8/40
Standing Bicep Curls: 9/60 6/70 6/70
Seated Tricep Extensions: 8/40 6/40
Standing Tricep Extensions: 8/30 6/30
Seated Row: 6/70 8/70 8/70
Tricep Pushdown: 8/60 8/60 8/60
Leg Press 10/70 10/70 10/70
Leg Extension: 8/40 6/30 8/30
Totals:
Miles: 9.30
Calories: 1151 (I will recalculate this tonight with the added little ab/butt workout)
Minutes: 131
Book Review
The Runner’s Diet by: Madelyn H. Fernstrom, PhD, CNS
After a running injury in April, I slowly rehabilitated myself back into running shape with no pain. The weight loss started to slow during the five months I was catching up and recovering. In desperation and because of lack of knowledge, I started taking advice from many well-meaning people about how much to eat, what to eat and none of it worked. At one point, I put on two pounds in a week with all these suggestions.
The other problem I ran into was that all the dieting advice you read or watch on TV is for people who do not work their bodies very hard and burn hundreds, even a thousand or more calories in a workout or training session. What was the answer to lose weight and work hard exercising? Is it to eat two thousand calories, one hundred and twenty grams of protein a day, or starve? I was unwilling to give up my exercise. I spent hours of research and found little healthy advice until, by chance, I found the book The Runner’s Diet.
Madelyn takes you through quizzes to find out where you are as far as your level of activity and fitness. She clarifies what makes you are runner. I always wanted to know when you should actually label yourself a runner. Through a simple equation you can figure out how many calories your body needs to eat each day to lose weight- even with a high level of intense exercise. Most importantly to me, she gives ideas of pre and post exercise snacks that are low calorie but healthy and that will give you energy.
Amino Acids are essential to the body when recovering from a workout. I loved how she explained the five important amino acids and gave the suggestion for the Amino Vital blend. I immediately picked up some sample packets at the local Vitamin Shoppe to try the different flavors. I already love how I feel taking this.
Anyone who needs advice on losing weight and running or any other high intensity exercise should read this book. It’s a valuable find!
Today was a little high thanks to running around all day and eating out. Good with exercise, though. :)
2 tablespoons L-Carnatine 30 calories
Breakfast:
Protein shake (at gym) Pina Colada Slim and Tone: 246 cals 20 grams protein
Lunch:
3 piece chicken strips (Chick Fil A) 350
½ fries 185
1 21 oz. Powerade 100
635 Lunch (little high thanks to Chick-Fil-A) 33 grams protein
Dinner
1 Baja Gordita Chicken
1 beef taco
Dinner 570 calories 25 grams protein
Snacks
White Hot chocolate with ½ serving popcorn 210
2/3 cup frozen strawberries 90
3 tbl. Low everything whipped cream 60
1841 calories before exercise
1185 calories burned during exercise
Wednesday I am dropping the calorie count to 1300.
Today I went to Spin class. Tuesday's are now the advanced class. I thought the 14 minute jumps were tough- try 16 minute jumps! Oh, buddy! I left the class looking obscene. Sweat dripping from all over my body. My shirt was drenched except a nice two circles and a line in the middle were my bra was. Now THAT was embarrassing!
It was a great workout!
Row Machine: Calories-67 Minutes-10
Precore elliptical: Miles-1.07 Calories-110 Minutes-10
Spin Class: Miles-20 Calories-600 Minutes-60
Weights: Calories-259 Minutes-40
Totals:
Miles: 21.07
Calories: 1036
Minutes: 140
Shopping (again) Calories: 149 Minutes: 60
Monday, September 14, 2009
Breakfast
100 cal protein bar (South Beach) Chocolate Raspberry
110 EAS protein shake Strawberry
22 grams protein
210 calories
Lunch
Grilled chicken salad 140 22 grams protein
-with low fat honey mustard dressing 60
Lunch: 200
Snacks
Amino Vital 150
Organic fruit bar 240 4 grams protein
Combo’s (cheddar and cracker) ½ serving 120
Vitamins 20 (liquid)
L-Carnatine 15 (liquid)
Snacks/vitamins: 545
Dinner
1 cup rice 266
¾ cup refried beans 180
Handful chopped onions 5
2 tablespoons salsa 10
Lettuce
Dinner: 456
Snack
1411 Calories total
Protein: 48+ (I didn't count it all)
Exercise calories burned: 1418
Counting the shopping calories too
149 calories in 1 hr
298 calories in 2 hr
195 calories in 1 hr 30 min
Total: 642
Total Calories burned today: 2060
Total Calories eaten: 1411
I may still want a snack or two before bed. I have about two hundred calories to spare so I can do it if I feel hungry. Off to read. :)
Just so I have time to do both, I plan to break up my accountability posting into two posts. One after my exercise and one in the evening to share what I ate.
Today, I got up in the morning and went running with my second daughter (she is twelve) who has been so motivated to run. We ran two miles. She did excellent and plans to come with me for the next run. I'm very proud of her.
Following the run, I went to the gym to workout with a girlfriend. It was an intense and fun workout. Here are today's stats:
Run: Miles- 2.00 Calories-250 (All hills) Minutes-20
Elliptical: Miles-5.00 Calories-574 Minutes-47 (Random, level 7 with arm blaster)
Arc Trainer: Miles-.82 Calories-356 Minutes-30 (Hill setting, level 9)
Weights: Calories-195 Minutes-30
Calisthenics: Calories-43 Minutes-5(abs: various crunches 25, 20, 20, bicycle 20, Plank 60 secs.)
Totals:
Miles- 7.82
Calories- 1418
Minutes- 132
I'm going to buy a notebook to keep track of what I'm lifting. Since I lift weights at different gyms it's hard to remember what I'm doing on each machine.
My husband comes home in 3 weeks and truth be told I really slowed down in my intensity the last six months, or since the running injury I had in March. I am tired of piddling around and slowly losing inches and pounds.
Now is the time to up the intensity, increase the workout and accept the challenge. Do you want to join me and LOSE ten pounds in 3 weeks?
The following challenge requires:
I went to the local gym today to save some time and gas. I met up with a girlfriend there and dragged along the kids. We got there and ended up getting to the gym with 2 1/2 kids without shoes (the half kid had one shoe LOL). I had to turn around and go back for the shoes. Ugh.
I had a really good workout today and I feel fantastic! After my friend left, a couple came in to workout. The man started screaming out things occasionally while running. I was listening to my ipod so I didn't know what he said. After lifting weights I went back to the elliptical and then he starts singing LOUDLY in Spanish. He did not seem to care that he is the only one enjoying that private concert on the ipod. It was so distracting. His girlfriend just shook her head and rolled her eyes.
Today Stats:
Elliptical: Miles-3.16 Calories-367 Minutes-30 (Level 6 + arm blaster)
Arc Trainer: Miles-1.06 Calories-359 Minutes-35 (Hill setting level 9)
Weights: Calories-100 Minutes-20(chest, shoulders, arms)
Total:
Miles- 4.22
Calories- 829
Minutes-85
A combination of hard work and exercise, getting healthy and eating right makes for weight loss! Mom of seven kids ages 13-2, 6 girls one boy. If I can do it, you can TOO!
Here I am at the starting point in 2008(size XXL) and last night in my new outfit size 6/8!
Thursday was a fun workout. I went to Zumba at the gym. I LOVE Zumba! It's the fastest one hour workout because it's so much fun! Getting back into running now as I have three new inspirational running books. Keep your eye out for the book reviews when I'm finished. After Zumba, I went running on the track outside. I ran for two miles. There is NOTHING like running outside - the smell of fresh grass, seeing a beautiful butterfly or insect on the ground as you pass or enjoy the beautiful blue sky. It is exhilarating!
Friday was a busy day for me and I went out for a girls night out so I only ran 1.25 miles. I wish I could have gotten more running in. Oh well, I've done over five miles of actual running this week, which I haven't done in a while. :)
Here are my stats for Thursday and Friday:
Thursday:
Zumba: Calories- 500 Minutes-60
Run: Miles-2 Calories-200 Minutes-25
Totals:
Miles-2
Calories-700
Minutes-85
Friday:
Run: Miles-1.25 Calories-125 Minutes-20?
Total for both days:
Miles: 3.25
Calories: 825
Minutes: 105
Next week I'm kicking it into high gear. :)
Hubby and I planned to go to the gym Monday but didn't realize it closed early on Labor Day. The Community Center gym is closed until further notice at night so that was out of the question as well. Instead, we walked two miles and called it good.
The following day, despite knowing how busy it would be, I had to work in a workout. I went running 2 1/4 miles while hubby got his haircut with all the kids. Afterward I took him to the airport and said good-bye sweaty and not so pretty. He was looking great, I wasn't lookin' so hot. Oh well. I drove home, showered and we were off to Raleigh an hour in the opposite direction. It ended up being a long, busy day.
Today, I recuperated and tomorrow I'm going to Zumba! aye yiy yiy!
Stats:
Miles: 4.25
Calories: 425
Minutes: 50
There are several things to remember when you begin an exercise program. The first is to consult your doctor. After that, each workout session needs to begin and end with a warm up and cool down.
Think of your body as a car. In the morning, your car is cold because it has been sitting all night. The gas and oil have settled in the bottom of their respective receptacles. When you turn the key, the car is slow to start up but after a few minutes, the pistons are moving easily and the gas is moving around in the tank. Your car is ready to get back on the road.
The same goes for your body. After a night of rest or a day of sitting at work, your muscles can be stiff or “cold.” To get them ready to get going for your next exercise session, it’s necessary to warm them up.
The warm up
Add sugar to warm tea and it dissolves readily for a sweet taste. Add sugar to iced tea and it just sits on the bottom of the glass. In a similar way, Warm muscles move more easily. This is important when you are exercising.
Depending on the exercise, you may be twisting, bending, turning or jumping in many directions. A warm muscle can handle this stress without tearing or straining. Your muscles get the most benefit from the workout.
On the other hand, jumping into a workout without a warming up period is asking for trouble. Muscles are reluctant to stretch and move. Sudden stops or turns can cause severe sprains in the ankles, back, shoulders and elbows. You may not feel it during the workout but you will definitely know what happened once you sit down again. Many people stop exercising after the first few sessions because of improper preparation.
The cool down
When you exercise, your heart rate goes up. Pumping blood through the body increases the amount of oxygen you have available during your workout. More oxygen gives you more energy.
All of this is okay for the hour or so that you are working out. But, once the exercise session draws to a close, the cool down period brings your body slowly back to a resting state so you can go one with the rest of your day. Have you ever seen people stop a workout when it gets too hard? That is a big mistake.
Think of your heart as a racing car. Stopping in the middle of a workout when your heart is racing is pulling the emergency break when the car is moving at full speed. Something is going to get broken. Shocking your heart like that can lead to arrhythmias.
If you are tired, lower the intensity but keep moving. That is what you do with a cool down period. The heart and other muscles are returned to a relaxed state gradually. The cool down period stretches those muscles one more time for good measure.
Why warm up and cool down? It is essential to prevent injuries and to be sure that you start and end a workout in the best way possible – with a body that is ready for the activity.
Didn't think I forgot you all, did you? {smile}
I did work out twice this week, considering the first three days I was sick and the last several days were in prep for my husband to come home on Friday. Yee haw! Next week, I'm back in business as I am well and ready to start working out again.
This week stats:
Tuesday:
After thinking I was well, I went to the gym and did weights and the elliptical. I came home and went to sleep.
Weights: Calories-99 Minutes-30
Elliptical: Miles- 4.00 Calories-434 Minutes-45
Thursday:
Zumba class: Calories- 500 Minutes-60
Weights: Calories-350 Minutes-70
Total for the week:
Miles- 4
Calories- 1383
Minutes- 205
Subscribe in a reader
Put your ad in front of hundreds of readers every month. Don’t let your business go unnoticed. Advertise here. Contact me for rates.
pinkginghamom at yahoo.com
Posts
All Comments
© Blogger template Simple n' Sweet by Ourblogtemplates.com 2009
Back to TOP
