I didn't workout all the rest of last week because I could barely move for 3 days after doing that warm-up. It didn't help that I didn't stretch or barely move during that time. I couldn't sleep that night and came straight home from work the next day and took a sleeping pill to make sure I would sleep that night. I did for 12 hours straight.
Sunday, I finally connected a different DVD to my TV that has a controller. I couldn't do my Rebounder workout because I didn't have a working controller. Who knew that some DVD's won't let you get to the menu without one?! So, yesterday I did that workout for about 10 minutes. Today I was going to do some weight-lifting and my hubby and I moved a couch. That was about all I could do.
So far, I'm not moving very fast. :(
Monday, February 8, 2010
Tuesday, February 2, 2010
Starting Again
Over the past year or so I've worked out here and there. Even been consistent for a month or so before I eventually gave up, again. I'm finally getting around to getting serious about this, one more time. I do need to do something, though. Today, while looking at a BMI chart at work - I do work at a hospital, I noticed that I either need to loose weight or grow 7 inches because I'm teetering into the obese column. It's more likely that I'll loose than grow up, uhhmmm, so I'd better get busy.
One of the challenges that I fight is that to have time to work out I need to get up at 5 am. That's tough. When I'm rolling out of bed, still too tired and in a dreamy state, the thought of using my tired and limp muscles to exhaustion is too much to ask. Also, I would get so tired during the workout that I would think about the entire day I still had to make it through. So, instead I would go back to bed. Over the summer I was having trouble sleeping so I would walk for an hour after work and it helped out a lot. What I realized is I can more easily get up and do my school work (I'm in college now) for 1-1/2 hours before work. When I return home I can workout as hard as I can knowing that no matter how tired I get I'm going to bed in a couple hours anyway. It's been a win-win situation.
Tonight, I decided to get started again. After having gained weight, don't know how much since I refuse to weigh myself, I went to my workout area and did P90X's plyometric's warm-up. Yep, that's it. I was tired, breathing hard and already met my max. Really, I should be doing his scaled down version, whatever it's called, but I'm all tapped out of workout video funds. Hubby has banned anymore spending on workout stuff. So, I'll have to make this do. It will take me about a week to get myself introduced to this new lifestyle and then I'll be able to add more to my plate. For now, I'm good at starting new habits of actually getting my butt into gear. :)
One of the challenges that I fight is that to have time to work out I need to get up at 5 am. That's tough. When I'm rolling out of bed, still too tired and in a dreamy state, the thought of using my tired and limp muscles to exhaustion is too much to ask. Also, I would get so tired during the workout that I would think about the entire day I still had to make it through. So, instead I would go back to bed. Over the summer I was having trouble sleeping so I would walk for an hour after work and it helped out a lot. What I realized is I can more easily get up and do my school work (I'm in college now) for 1-1/2 hours before work. When I return home I can workout as hard as I can knowing that no matter how tired I get I'm going to bed in a couple hours anyway. It's been a win-win situation.
Tonight, I decided to get started again. After having gained weight, don't know how much since I refuse to weigh myself, I went to my workout area and did P90X's plyometric's warm-up. Yep, that's it. I was tired, breathing hard and already met my max. Really, I should be doing his scaled down version, whatever it's called, but I'm all tapped out of workout video funds. Hubby has banned anymore spending on workout stuff. So, I'll have to make this do. It will take me about a week to get myself introduced to this new lifestyle and then I'll be able to add more to my plate. For now, I'm good at starting new habits of actually getting my butt into gear. :)
Monday, September 7, 2009
Healthy ABC's
By Carolyn Allen
Read original article here - and also find the following ABC's in poster format.
Healthy ABCs for Strength and Energy
1) Time + 2) A Smart Eating and Exercise Plan = 3) Success!
A = Positive ATTITUDE, Eat APPLES instead of candy, ACT don’t react, Be ACCOUNTABLE
B = BELIEVE in yourself. Our Heavenly Father does! What could be a BETTER standard of your your abilities?
C = CONSISTENCY — not perfection
D = DEVELOP (through prayer) DETERMINATEION, DESIRE and DISCIPLINE
E = EXERCISE for ENERGY; EAT hard-boiled EGGS for quick protein
F = Read “FIT FOR LIFE” By Harvey and Marilyn Diamond recommends FRUIT for Breakfast
G = GREENS — Lots of dark, leafy ones, set small GOALS, and just GO FOR IT!
H = HONESTY is the best policy because your HEALTH and HAPPY future depend on it!
I = Say “I CAN DO IT,” and “I AM WORTH IT!” to yourself;
“The difference between fat and fit is I”
J = JOURNAL, JOURNAL, JOURNAL to find JOY and success
K = KNOWLEDGE is power; KNOW the foods that derail you and KEEP them far away
L = Losing weight wisely is LOVING yourself wisely
M = Avoid MONOTONY with new fruits, veggies, recipes and activities
N = NEVER look back. NO Guilt and just move on! “Today is a NEW Day!” “Now is a NEW time!” O = OBTAINING health is an OPPORTUNITY, not a punishment
P = PRAY for PERSEVERANCE, PATIENCE and your PANTS will soon fit better!
Q = We’re of divine heritage: QUEENS and Kings, so QUALITY is better than QUANTITY
R = RESPONSIBILITY is a RIGHT. REWARD yourself REGULARLY in non-food ways.
S = SHUT Down “SYE (so you eat) SYNDROME to manage boredom, frustration, sadness, etc.
T = TAKE TIME TO TRY new things. THINK and feel with your heart and hand,
not mouth and food
U = UNLOAD frustration on exercise, a journal, a friend or a walk. All work better than food.
V = VARIETY and moderation in all things makes healthy living a joy!
W = WATER (eight glasses a day) and WALKS are WONDERFUL for spirit and body
X = EXAMINE your motives! There are many and they all count!
Y = YOU know what to do, so, as President Kimball says, “Just do it!”
Z = Every ZIPPER is going to slide like silk, so ZIPPITY-DO-DAH!
Read original article here - and also find the following ABC's in poster format.
Healthy ABCs for Strength and Energy
1) Time + 2) A Smart Eating and Exercise Plan = 3) Success!
A = Positive ATTITUDE, Eat APPLES instead of candy, ACT don’t react, Be ACCOUNTABLE
B = BELIEVE in yourself. Our Heavenly Father does! What could be a BETTER standard of your your abilities?
C = CONSISTENCY — not perfection
D = DEVELOP (through prayer) DETERMINATEION, DESIRE and DISCIPLINE
E = EXERCISE for ENERGY; EAT hard-boiled EGGS for quick protein
F = Read “FIT FOR LIFE” By Harvey and Marilyn Diamond recommends FRUIT for Breakfast
G = GREENS — Lots of dark, leafy ones, set small GOALS, and just GO FOR IT!
H = HONESTY is the best policy because your HEALTH and HAPPY future depend on it!
I = Say “I CAN DO IT,” and “I AM WORTH IT!” to yourself;
“The difference between fat and fit is I”
J = JOURNAL, JOURNAL, JOURNAL to find JOY and success
K = KNOWLEDGE is power; KNOW the foods that derail you and KEEP them far away
L = Losing weight wisely is LOVING yourself wisely
M = Avoid MONOTONY with new fruits, veggies, recipes and activities
N = NEVER look back. NO Guilt and just move on! “Today is a NEW Day!” “Now is a NEW time!” O = OBTAINING health is an OPPORTUNITY, not a punishment
P = PRAY for PERSEVERANCE, PATIENCE and your PANTS will soon fit better!
Q = We’re of divine heritage: QUEENS and Kings, so QUALITY is better than QUANTITY
R = RESPONSIBILITY is a RIGHT. REWARD yourself REGULARLY in non-food ways.
S = SHUT Down “SYE (so you eat) SYNDROME to manage boredom, frustration, sadness, etc.
T = TAKE TIME TO TRY new things. THINK and feel with your heart and hand,
not mouth and food
U = UNLOAD frustration on exercise, a journal, a friend or a walk. All work better than food.
V = VARIETY and moderation in all things makes healthy living a joy!
W = WATER (eight glasses a day) and WALKS are WONDERFUL for spirit and body
X = EXAMINE your motives! There are many and they all count!
Y = YOU know what to do, so, as President Kimball says, “Just do it!”
Z = Every ZIPPER is going to slide like silk, so ZIPPITY-DO-DAH!
Tuesday, May 26, 2009
Weight Gain Myths
You can't gain Fat by lifting weights
We’ve seen a lot of threads in our forums about weightlifting and weight gain lately and we thought it might be a good idea for a little common sense talk about weight gain myths.
First, it is nearly impossible for even a young adult male to add 5 lbs of muscles doing a weight training program like STS for 3 months. The most muscle a male could hope to add to their body doing a weight training workout for 3 months is only about one pound, less for a female.
Remember, more than half your body’s weight is made up of water. Short term fluctuations in your weight have more to do with increases or decreases in water retention - not muscle and/or fat.
Second, weight gain and weight loss come from three areas of your body:
1. Water - this makes up about 2/3 of your body weight
2. Fat
3. Muscle
Many times you might notice that you gain 3 to 5 pounds in just one day! Relax it’s not fat and it certainly is not muscle. That only leaves one other choice - water! That’s right; the only way anyone can gain 5 lbs of weight in a short period of time is from water retention.
Water retention may come from eating a high sodium meal (Chinese food for example) or your monthly cycle. Water retention also comes from glycogen that is stored in your body. At your peak during the day you have about 1 pound of Glycogen in your body. Glycogen holds onto about 3 times its weight in water. As you deplete your glycogen stores your weight will drop as less water will be stored in your muscles. As you replenish your glycogen in your body by eating your water weight will increase. This is a major reason why you are lighter in the morning than in the evening.
Let me give you an example to expand on this. Let’s say on Tuesday you weigh yourself in the morning and your weight is 145 pounds. On Wednesday you weigh yourself in the evening and this time you freak out because you weigh 150 pounds. How could this happen?
Well, first let’s look at muscle. Even though you did do STS mesocycle three on Tuesday afternoon and lifted some very heavy weights it is impossible to add 5 lbs of muscle to your body in just one day. In fact, it is very hard for a male to add much more than 4 lbs of muscle in a year. So your weight gain wasn’t at all muscle. Well, then it must be fat because the scale says so - right? Well, of course I’m just being funny to make a point. A scale can only tell you how much you weigh, not where the weight came from. To gain 5 pounds of fat in just one day you would have to consume 17500 extra calories more than you normally eat (assuming activity level is the same). This too is impossible as you would have to eat around 32 Big Macs in addition to your normal meals to be able to even come close to adding 5 lbs of fat to your body. Even if a person wanted to they could not eat 32 Big Macs in just one day - It’s just not possible and it is IMPOSSIBLE to gain 5 lb’s of fat in just one day. Stored fat only comes from eating excess food, not exercise. It is impossible to gain fat by lifting weights or breathing air.
So we have eliminated muscle and fat as being the cause of your one day weight gain in the above example. This only leaves “water” as the culprit to your short term weight gain.
Now I will admit that any weightlifting program can cause temporary water weight gain. When you begin any new weightlifting program your body will retain water in the beginning. This is because your body’s muscles will temporarily store more glycogen when you start a new program and this attracts more water to your muscles. This is one reason why your muscles swell. After your body adapts to the new program your body will stop storing excess glycogen and the water retention will decrease.
Finally, scales are not 100% accurate. They have a certain error rate of + or - a certain percentage and may be off as much as several pounds. This may mean that you actually weigh more or less than what the scale tells you. For example, the scale tells you on Monday that you weigh 100 lbs (but your real weight is 102 lbs) and then on Wednesday the scale tells you that you weigh 104 lbs (but your real weight is still 102 lbs). You might think you gained 4 pounds when you actually gained nothing.
We’ve seen a lot of threads in our forums about weightlifting and weight gain lately and we thought it might be a good idea for a little common sense talk about weight gain myths.
First, it is nearly impossible for even a young adult male to add 5 lbs of muscles doing a weight training program like STS for 3 months. The most muscle a male could hope to add to their body doing a weight training workout for 3 months is only about one pound, less for a female.
Remember, more than half your body’s weight is made up of water. Short term fluctuations in your weight have more to do with increases or decreases in water retention - not muscle and/or fat.
Second, weight gain and weight loss come from three areas of your body:
1. Water - this makes up about 2/3 of your body weight
2. Fat
3. Muscle
Many times you might notice that you gain 3 to 5 pounds in just one day! Relax it’s not fat and it certainly is not muscle. That only leaves one other choice - water! That’s right; the only way anyone can gain 5 lbs of weight in a short period of time is from water retention.
Water retention may come from eating a high sodium meal (Chinese food for example) or your monthly cycle. Water retention also comes from glycogen that is stored in your body. At your peak during the day you have about 1 pound of Glycogen in your body. Glycogen holds onto about 3 times its weight in water. As you deplete your glycogen stores your weight will drop as less water will be stored in your muscles. As you replenish your glycogen in your body by eating your water weight will increase. This is a major reason why you are lighter in the morning than in the evening.
Let me give you an example to expand on this. Let’s say on Tuesday you weigh yourself in the morning and your weight is 145 pounds. On Wednesday you weigh yourself in the evening and this time you freak out because you weigh 150 pounds. How could this happen?
Well, first let’s look at muscle. Even though you did do STS mesocycle three on Tuesday afternoon and lifted some very heavy weights it is impossible to add 5 lbs of muscle to your body in just one day. In fact, it is very hard for a male to add much more than 4 lbs of muscle in a year. So your weight gain wasn’t at all muscle. Well, then it must be fat because the scale says so - right? Well, of course I’m just being funny to make a point. A scale can only tell you how much you weigh, not where the weight came from. To gain 5 pounds of fat in just one day you would have to consume 17500 extra calories more than you normally eat (assuming activity level is the same). This too is impossible as you would have to eat around 32 Big Macs in addition to your normal meals to be able to even come close to adding 5 lbs of fat to your body. Even if a person wanted to they could not eat 32 Big Macs in just one day - It’s just not possible and it is IMPOSSIBLE to gain 5 lb’s of fat in just one day. Stored fat only comes from eating excess food, not exercise. It is impossible to gain fat by lifting weights or breathing air.
So we have eliminated muscle and fat as being the cause of your one day weight gain in the above example. This only leaves “water” as the culprit to your short term weight gain.
Now I will admit that any weightlifting program can cause temporary water weight gain. When you begin any new weightlifting program your body will retain water in the beginning. This is because your body’s muscles will temporarily store more glycogen when you start a new program and this attracts more water to your muscles. This is one reason why your muscles swell. After your body adapts to the new program your body will stop storing excess glycogen and the water retention will decrease.
Finally, scales are not 100% accurate. They have a certain error rate of + or - a certain percentage and may be off as much as several pounds. This may mean that you actually weigh more or less than what the scale tells you. For example, the scale tells you on Monday that you weigh 100 lbs (but your real weight is 102 lbs) and then on Wednesday the scale tells you that you weigh 104 lbs (but your real weight is still 102 lbs). You might think you gained 4 pounds when you actually gained nothing.
Thursday, May 7, 2009
Thursday, May 7, 2009
Get Ripped To The Core.
1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# I'm going to do this one last from now on.
1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# I'm going to do this one last from now on.
Tuesday, May 5, 2009
Tuesday, May 5, 2009
Get Ripped To The Core. (Over did it today. Couldn't finish everything.)
1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8#
Well, I don't feel I overworked myself; but, I still couldn't seem to make it through the workout. I didn't want to even get up this morning; but, I did anyway. Then, for the second time in a row I couldn't make it through my entire workout. At least Saturday I had a good excuse.... I overworked myself throughout the workout. Today, though, I just have no energy. I thought through time I should be getting stronger and have better endurance. I don't feel I have any better endurance than when I first started working out.
1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8#
Well, I don't feel I overworked myself; but, I still couldn't seem to make it through the workout. I didn't want to even get up this morning; but, I did anyway. Then, for the second time in a row I couldn't make it through my entire workout. At least Saturday I had a good excuse.... I overworked myself throughout the workout. Today, though, I just have no energy. I thought through time I should be getting stronger and have better endurance. I don't feel I have any better endurance than when I first started working out.
Saturday, May 2, 2009
Saturday, May 2, 2009
Get Ripped To The Core. (Over did it today. Couldn't finish everything.)
1: Reverse Lunge and Side Squat (38 ea leg): 15# for the first 4 sets. Then, for the rest went back to 10#. I'll be staying there for a while. That 15# killed me for the rest of the workout.
2: Chest Press with/out Hips Raised (54 total..... 4 sets of the routine - with the exception of only doing 8 singles instead of her final 16 singles. Still, progress has been made): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# Worked really hard at going low and working the muscles.
Stopped there. I could barely make it up the stairs after this workout and I'm still shakin' up an hour later. So, not sure how working it harder helped, but I'm sure it did somehow.
1: Reverse Lunge and Side Squat (38 ea leg): 15# for the first 4 sets. Then, for the rest went back to 10#. I'll be staying there for a while. That 15# killed me for the rest of the workout.
2: Chest Press with/out Hips Raised (54 total..... 4 sets of the routine - with the exception of only doing 8 singles instead of her final 16 singles. Still, progress has been made): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# Worked really hard at going low and working the muscles.
Stopped there. I could barely make it up the stairs after this workout and I'm still shakin' up an hour later. So, not sure how working it harder helped, but I'm sure it did somehow.
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