Yes it's really me back again. Lot's going on and at the same time just plain too lazy to write any entries, if I'm being honest. And I am.
Here's an update. Still working out but not as diligently as I probably could. Now I do have an excuse but that excuse came about by me, truthfully, being less than smart. I was hitting the gym and the fitness classes and of course trying very hard to gain muscle and lose weight. Unfortunately I wasn't being as smart as I could and at the same time fooling myself. I over extended parts of my body that, frankly are rather old and not quite up to the standards I'd set myself up for. So I injured myself and then didn't do anything about it until it really hurt.
So I started to skip the gym. Now I didn't fall off the wagon completely. There's a certain trainer who was keeping tabs on me and motivating me to do something, anything but sit home on my butt. She also started helping me focus on what I could do. Which was good as I was focusing on the other stuff, the scale and how my clothes were fitting poorly. And that was self defeating. Also just dumb as I'm too smart to let that stop me from keeping sight of the big picture. Remembering that it took 60ish years create this current body and it wasn't going to change overnite.
Finally I took some advice that I had chosen to ignore multiple times and seek out some professional help. With that visit to a massage therapist came the realization that there was something really wrong. There was also the enlightenment of what could be done to fix the problem and get back my health.
Now before you start wondering let me explain. I'm not incapacitated. What has happened is that my shoulder (left) decided that certain motions (that are not everyday positioning ) were on the fringe of painful. Especially when lifting heavy kettle bells, dumbbells, or barbells. As I said I'd been ignoring those pains when doing these lifting motions. So guess what, I am now avoiding those particular motions. And working on other motions that will strengthen the weak parts of my shoulders.
So it's been over two months since I started realizing that there was a problem. Waking up in the morning and jerking awake from a painful movement of my arm wasn't what I really looked forward to on a daily basis. Getting rid of the pain is paramount to continuing the struggle to be healthy and live longer.
One last thought. Everything is fine. I'm doing stuff that is making a difference and gaining insight into what works and doesn't work for my 61yr young body. I'm on the right track and plan on staying on that track for the duration.
Monday, September 21, 2015
Sunday, June 21, 2015
Wow was it really 5 weeks?!
Yes it was a whole five weeks before I got back to the gym. As we know the last entry was about my falling hard and fast off the wagon. I was burned out on exercise and eating the right stuff.
A week ago I finally made it back to the gym and the equalizer: Kettle bell.
It felt right and I didn't secretly hope the instructor would cancel at the last minute. I was glad to be at the gym, again. I accepted the punishment that is kettle bell and it felt good. My shirt was soaking wet at the end and I knew the next day I'd be sore, but I didn't mind. That was good as it hadn't been that way for a few weeks before I took my break. New lesson learned. I was trying to make these life changes too fast. I was not listening and it ended up breaking down the good work and making it impossible to succeed.
So note to self. For now continue to stick to the previous schedule but make some adjustments. I'll still be going to Kettle bell twice a week but for the summer will be spending more time outside on the other days. Walking and biking mostly with the occasional home workouts. These workouts could be lifting weights or doing body weight stuff such as planks or Turkish get-ups. Still meeting Lorinda on Saturdays and then hoping to once a week work out to the program we did on Sat.
Making a small change to the food program. I've stopped eating the container of yogurt between breakfast and lunch. Also I've added beans to the frittata that is eaten at breakfast. Mondays have changed to the lite eating day. I am starting off with a protein smoothie (protein powder, 2-bananas, some frozen strawberries, blueberries, and black cherries with chia seeds thrown in for fun). I drink half of that and then take the rest to work for the morning break. I follow that up at lunch with a Mexicali salad from Trader Joes. Then for dinner I have a Greek yogurt, mixing in more chia seeds and maybe some peanut butter. This food plan starts the week off on the right foot and helps me make better decisions the rest of the week, at least until the weekend.
I'm experimenting with Myfitnesspal. This is a website where you can enter in your workouts and food eaten during the day and it puts all together and lets you know how you're doing according to your goals. Not exactly perfect but I'll give it a shot and see if it helps any.
Here's' the latest workout we did:
These are combination exercises.
So 10 reps of each then rest and repeat a total of 3 or 4 times then rest before the next exercise:
Squat holding a kettle bell 20lbs
Upright row kettle bell 20lbs Hold the kettle bell with both hands facing your body then lift from the waist to your chest
Front raise kettle bell 20lbs again holding the KB with both hands extended raise to shoulder level
Next: again 10 reps each
Lunges (either stepping forwards or backwards) with a bicep curl at the bottom of the lunge. Hold a 12lb dumbbell in each hand and in the bottom of the lunge curl the weight. These a fairly tough, I started with 15lbs which is a standard weight for me doing bicep curls but changed to 12lbs after the second set. Rest and get ready for the last set.
Last set:
Again this is a 10rep set.
Squat this time with the kettle bell held by the "horns".
Next holding the kettle bell in two hands press it overhead into a shoulder press,
then keep the kettle bell extended over head and do a triceps extension bending at the elbow with the kettle bell going behind your head. Keep your elbows pointing forward.
So there we go another workout.
A week ago I finally made it back to the gym and the equalizer: Kettle bell.
It felt right and I didn't secretly hope the instructor would cancel at the last minute. I was glad to be at the gym, again. I accepted the punishment that is kettle bell and it felt good. My shirt was soaking wet at the end and I knew the next day I'd be sore, but I didn't mind. That was good as it hadn't been that way for a few weeks before I took my break. New lesson learned. I was trying to make these life changes too fast. I was not listening and it ended up breaking down the good work and making it impossible to succeed.
So note to self. For now continue to stick to the previous schedule but make some adjustments. I'll still be going to Kettle bell twice a week but for the summer will be spending more time outside on the other days. Walking and biking mostly with the occasional home workouts. These workouts could be lifting weights or doing body weight stuff such as planks or Turkish get-ups. Still meeting Lorinda on Saturdays and then hoping to once a week work out to the program we did on Sat.
Making a small change to the food program. I've stopped eating the container of yogurt between breakfast and lunch. Also I've added beans to the frittata that is eaten at breakfast. Mondays have changed to the lite eating day. I am starting off with a protein smoothie (protein powder, 2-bananas, some frozen strawberries, blueberries, and black cherries with chia seeds thrown in for fun). I drink half of that and then take the rest to work for the morning break. I follow that up at lunch with a Mexicali salad from Trader Joes. Then for dinner I have a Greek yogurt, mixing in more chia seeds and maybe some peanut butter. This food plan starts the week off on the right foot and helps me make better decisions the rest of the week, at least until the weekend.
I'm experimenting with Myfitnesspal. This is a website where you can enter in your workouts and food eaten during the day and it puts all together and lets you know how you're doing according to your goals. Not exactly perfect but I'll give it a shot and see if it helps any.
Here's' the latest workout we did:
These are combination exercises.
So 10 reps of each then rest and repeat a total of 3 or 4 times then rest before the next exercise:
Squat holding a kettle bell 20lbs
Upright row kettle bell 20lbs Hold the kettle bell with both hands facing your body then lift from the waist to your chest
Front raise kettle bell 20lbs again holding the KB with both hands extended raise to shoulder level
Next: again 10 reps each
Lunges (either stepping forwards or backwards) with a bicep curl at the bottom of the lunge. Hold a 12lb dumbbell in each hand and in the bottom of the lunge curl the weight. These a fairly tough, I started with 15lbs which is a standard weight for me doing bicep curls but changed to 12lbs after the second set. Rest and get ready for the last set.
Last set:
Again this is a 10rep set.
Squat this time with the kettle bell held by the "horns".
Next holding the kettle bell in two hands press it overhead into a shoulder press,
then keep the kettle bell extended over head and do a triceps extension bending at the elbow with the kettle bell going behind your head. Keep your elbows pointing forward.
So there we go another workout.
Sunday, May 31, 2015
What the heck has been happening??
So the wheels have really gone off the wagon....okay that makes no sense. I've been going thru a bit of a rough patch these last few weeks but seriously not a really bad thing. Yes I've been skipping the gym and not being bothered to think before eating whatever I feel like. I'm currently flirting with the 250lb area of the scale. Ah well just means I gotta re-set and get after it again.
So this last weekend I was in Seattle for a gaming convention. Five days of doing nothing but sitting and moving my hands and arms just enough to make dice roll. ;) In addition to that heavy amount of physical activity I was eating at all hours of the night and then not eating very healthy.
Let's see, there was JackintheBox late night (haven't done that in over 20yrs, maybe 30yrs). Ate twice at Denny's, once was after midnite. And then there was the "wonderful" hotel food, actually not that bad but certainly at a premium price for so so food. Finally on the way home we hit a buffet at a local casino and I stuffed myself to the hilt (gotta get your money's worth!).
The one "bright" spot was the fact that I felt like working out on Sunday. So took advantage of the hotels workout room and had a good workout. 30min of cardio on the treadmill and threw some iron around for 20-25min. It was a bit of a surprise that I actually worked out but there it was, a rather sweaty t-shirt. So it must have happened.
Met with Lorinda on Sat for the first time in a couple of weeks, we've both been busy. I'd let her know that I'd fallen a bit off kilter so she was prepared to make me sweat:
No rest do as a superset
Chest press: 20lbs x 10
Squats: no weight x 10
Bent over Row: 20lbs x 10
Squats: 10
Biceps curls: 20lbs x 10
Squats: 10
Shoulder press (palms facing each other): 20lbs x 10
Squats: 10
Triceps Kickbacks: 15lbs x 10
Repeat 3-4 times
Then we did some abs:
Legs raises with knees bent x 15
Crunches x 15
It felt good to get back to really working out so I guess the "vacation" is over and time to get those wheels back on the wagon. Moving onward and upward!
So this last weekend I was in Seattle for a gaming convention. Five days of doing nothing but sitting and moving my hands and arms just enough to make dice roll. ;) In addition to that heavy amount of physical activity I was eating at all hours of the night and then not eating very healthy.
Let's see, there was JackintheBox late night (haven't done that in over 20yrs, maybe 30yrs). Ate twice at Denny's, once was after midnite. And then there was the "wonderful" hotel food, actually not that bad but certainly at a premium price for so so food. Finally on the way home we hit a buffet at a local casino and I stuffed myself to the hilt (gotta get your money's worth!).
The one "bright" spot was the fact that I felt like working out on Sunday. So took advantage of the hotels workout room and had a good workout. 30min of cardio on the treadmill and threw some iron around for 20-25min. It was a bit of a surprise that I actually worked out but there it was, a rather sweaty t-shirt. So it must have happened.
Met with Lorinda on Sat for the first time in a couple of weeks, we've both been busy. I'd let her know that I'd fallen a bit off kilter so she was prepared to make me sweat:
No rest do as a superset
Chest press: 20lbs x 10
Squats: no weight x 10
Bent over Row: 20lbs x 10
Squats: 10
Biceps curls: 20lbs x 10
Squats: 10
Shoulder press (palms facing each other): 20lbs x 10
Squats: 10
Triceps Kickbacks: 15lbs x 10
Repeat 3-4 times
Then we did some abs:
Legs raises with knees bent x 15
Crunches x 15
It felt good to get back to really working out so I guess the "vacation" is over and time to get those wheels back on the wagon. Moving onward and upward!
Thursday, May 14, 2015
Not feeling it or I ate a McDonalds hamburger and fries tonite
So just not feeling it this week. Huh? I'm not sick but I just don't feel like being myself. I was good all last week (after vac) but this week not so much. And next week is my annual game convention weekend. It's going to be one long bad for my health time. For five days I'll drink booze, eat until I can't eat anymore (at times) and spend hours sitting at a table doing nothing but rolling dice. Not a very healthy life style. Fortunately it's only for five days.
This week though I've only gone to the gym once (kettle bell yay) and will meet with Lorinda on Sat to at least get one more workout in. Then Sunday I'll do something I hope, followed by a Tues kettle bell and then it's over until the following week.
I will say that I just haven't felt that drive that keeps me going to the gym. Maybe it's time for a break and of course the coming week would qualify as a break.
I did buy some new shoes specifically for riding my bike so I am looking forward to trying them out. My hope is that they will help me push myself to ride better and more efficiently. I'm looking forward to better weather as I'm really not a fan of rainy bike riding.
So definitely feeling a bit of guilt over not working out but at the same time I know it's not the end of the world. I just need to re-focus.
Here's a workout that Lorinda put together for me:
This is a mix of weights and abs. I suggest doing these as supersets. Do each exercise once all the way thru and then repeat. If you're short on time just one time thru is a good workout.
Bench press: 10-12 reps with a heavy weight ( I used 25lbs)
Lat pull down: 10-12reps again a heavy weight ( I used 80lbs)
Now do abs (any abs exercise that will allow you to do 25 reps)
Bicep curls: 10-12 reps (I used 20lbs)
Overhead press: 10-12reps (20lbs)
Abs: 25reps
Lateral raise: 10-12 reps ( I used 10lbs) standing with your arms at your sides palms facing each other raise your arms vertical to shoulder height and back down that's one rep. You'll want to use a lighter weight for this.
Kettle bell high pull: 10-12reps (25lb KB) stand with the kettle bell directly in front of you and grip the "horns" over hand (palms facing down) pull the kettle bell up with your elbows extending out to the sides stop when the KB is chest high.
Abs: 25reps
Hammer curls: 10-12reps (15lbs) curl like you did for the bicep curls but with your palms facing each other. Like you are hammering a nail.
Triceps extensions: 10-12reps ( 12lbs) you should be a bit tired by now so the weight should be lighter so you can keep your form. Standing up, hold the weights over your head with your arms extended. Now lower the weights behind your head bending at the elbow.
If you choose to do another set you should do a set of abs here and then rest before repeating the workout for another superset. You can repeat this up to 4x. So far I've made it thru just one superset.
This week though I've only gone to the gym once (kettle bell yay) and will meet with Lorinda on Sat to at least get one more workout in. Then Sunday I'll do something I hope, followed by a Tues kettle bell and then it's over until the following week.
I will say that I just haven't felt that drive that keeps me going to the gym. Maybe it's time for a break and of course the coming week would qualify as a break.
I did buy some new shoes specifically for riding my bike so I am looking forward to trying them out. My hope is that they will help me push myself to ride better and more efficiently. I'm looking forward to better weather as I'm really not a fan of rainy bike riding.
So definitely feeling a bit of guilt over not working out but at the same time I know it's not the end of the world. I just need to re-focus.
Here's a workout that Lorinda put together for me:
This is a mix of weights and abs. I suggest doing these as supersets. Do each exercise once all the way thru and then repeat. If you're short on time just one time thru is a good workout.
Bench press: 10-12 reps with a heavy weight ( I used 25lbs)
Lat pull down: 10-12reps again a heavy weight ( I used 80lbs)
Now do abs (any abs exercise that will allow you to do 25 reps)
Bicep curls: 10-12 reps (I used 20lbs)
Overhead press: 10-12reps (20lbs)
Abs: 25reps
Lateral raise: 10-12 reps ( I used 10lbs) standing with your arms at your sides palms facing each other raise your arms vertical to shoulder height and back down that's one rep. You'll want to use a lighter weight for this.
Kettle bell high pull: 10-12reps (25lb KB) stand with the kettle bell directly in front of you and grip the "horns" over hand (palms facing down) pull the kettle bell up with your elbows extending out to the sides stop when the KB is chest high.
Abs: 25reps
Hammer curls: 10-12reps (15lbs) curl like you did for the bicep curls but with your palms facing each other. Like you are hammering a nail.
Triceps extensions: 10-12reps ( 12lbs) you should be a bit tired by now so the weight should be lighter so you can keep your form. Standing up, hold the weights over your head with your arms extended. Now lower the weights behind your head bending at the elbow.
If you choose to do another set you should do a set of abs here and then rest before repeating the workout for another superset. You can repeat this up to 4x. So far I've made it thru just one superset.
Monday, May 4, 2015
Vacation Time pt 2
So I'm going to cheat and just tell the story of the rest of the vacation without any details except the important ones. Huh, you might say?
Here's the deal. I failed the food choice test and jumped the shark on the scale. Friday morning weigh in was a bit disappointing as it rang in at 240lbs.
I did workout on Wed and Thurs but then the rest of the vacation was a bust when it came to getting any exercise. Weds was a meeting with Lorinda, we threw some iron around. Thurs was cardio walking with the weight vest for two miles at a quick pace.
I indulged in a fish burger with curly fries one day, and a rice bowl another. There were roast beef and turkey sandwiches. Even a chili cheeseburger made an appearance. I did go to friends for a game day but was actually somewhat conservative compared to past gatherings. I did go for a meal that I've had on my list of "want this but shouldn't eat this", chicken teriyaki. So I got that out of my system for another year or so. And then on the Sunday game day I did fairly well but still over did it a bit. I try not to eat a big meal Sunday evening and I did okay but I could have made a better choice.
So what did I learn this time? Not much frankly other than I know what I did wrong, but still it felt good. I will have to get back on the wagon and then work my way back to doing the right thing.
Ah well new month and new attitude to work on. Of course it doesn't hurt that kettle bell is only a day away. Bring it!
Here's the deal. I failed the food choice test and jumped the shark on the scale. Friday morning weigh in was a bit disappointing as it rang in at 240lbs.
I did workout on Wed and Thurs but then the rest of the vacation was a bust when it came to getting any exercise. Weds was a meeting with Lorinda, we threw some iron around. Thurs was cardio walking with the weight vest for two miles at a quick pace.
I indulged in a fish burger with curly fries one day, and a rice bowl another. There were roast beef and turkey sandwiches. Even a chili cheeseburger made an appearance. I did go to friends for a game day but was actually somewhat conservative compared to past gatherings. I did go for a meal that I've had on my list of "want this but shouldn't eat this", chicken teriyaki. So I got that out of my system for another year or so. And then on the Sunday game day I did fairly well but still over did it a bit. I try not to eat a big meal Sunday evening and I did okay but I could have made a better choice.
So what did I learn this time? Not much frankly other than I know what I did wrong, but still it felt good. I will have to get back on the wagon and then work my way back to doing the right thing.
Ah well new month and new attitude to work on. Of course it doesn't hurt that kettle bell is only a day away. Bring it!
Tuesday, April 28, 2015
Vacation Time
So here's a chronicle of my vacation as I navigate the perils of having fun and still staying reasonably healthy. I'm going to list food choices and workouts for each day. That way I can see how well or poorly I did. Should be fun? Also started with a weight of 236. Let's see where I'm at after vacation.
Saturday is the first day of the vacation. I skipped workout with Lorinda as I was playing with the game group the nite before. We were up until midnite and I really didn't feel too excited about then getting out of bed by six in the morning. I had a commitment at 10am, I gave myself a pass. After my commitment though it was lunch time and lunch was Mexican. I was good and only ate half of the burrito I ordered but did add a soda (Mt Dew) and chips and salsa. Later in the day I finished off the rest of lunch. I mixed it up with some spinach and eggs for a giant scramble. Throw in a couple of donuts and pastry along with some adult beverages and there you have the first day of vacation. Not too bad but probably shouldn't have had the soda and donuts. Still for the first day I'm okay with it.
Sunday started with a 45 min bike ride. Starting to get out and ride some, felt good. Today was also a game day but that is later. So after the bike ride I had a double meat roast beef sandwich with the last of the pastry from the day before and some snap peas. At the game I had three granola bars and two rice crispy treats. After the game I came home and had a small nachos. Also some pistachios and the last of the pastry. Also a couple of adult beverages.
Monday I think I went off the deep end. Fortunately I did a full body workout with a 30min cardio thrown in for good measure. But I started the day with a egg/roast beef/cheese bagel. Lunch was a chicken and rice dish for a local restaurant and a soda. It was another game day but I didn't have anything until I got home (which was a mistake). I should have taken a couple of granola bars to tide me over. I was extremely hungry and my food decisions reflected that. I started with nachos along with guacamole, that was followed by a sandwich on rye bread with egg/roast beef/cheese. I finished it off with some almonds and an adult beverage. This was not good but I enjoyed the extreme meal choice. Again it just goes to show that depriving yourself really makes things worse.
Tuesday I slept in until almost 11am ( reaction to my late nite overindulgence?). I had another egg and this time pastrami cheese sandwich along with some chips. A mid afternoon lunch was a roast beef, pastrami, cheese, tomato sandwich on rye. Followed by some chips and almonds. I then hit the gym for my Tues kettlebell class. After the gym I was hungry again so I did a broccoli, cauliflower, shredded carrot, and chicken stir-fry. With some egg added for more protein.
I'll post the rest of the week in a second entry. Wish me luck.
Saturday is the first day of the vacation. I skipped workout with Lorinda as I was playing with the game group the nite before. We were up until midnite and I really didn't feel too excited about then getting out of bed by six in the morning. I had a commitment at 10am, I gave myself a pass. After my commitment though it was lunch time and lunch was Mexican. I was good and only ate half of the burrito I ordered but did add a soda (Mt Dew) and chips and salsa. Later in the day I finished off the rest of lunch. I mixed it up with some spinach and eggs for a giant scramble. Throw in a couple of donuts and pastry along with some adult beverages and there you have the first day of vacation. Not too bad but probably shouldn't have had the soda and donuts. Still for the first day I'm okay with it.
Sunday started with a 45 min bike ride. Starting to get out and ride some, felt good. Today was also a game day but that is later. So after the bike ride I had a double meat roast beef sandwich with the last of the pastry from the day before and some snap peas. At the game I had three granola bars and two rice crispy treats. After the game I came home and had a small nachos. Also some pistachios and the last of the pastry. Also a couple of adult beverages.
Monday I think I went off the deep end. Fortunately I did a full body workout with a 30min cardio thrown in for good measure. But I started the day with a egg/roast beef/cheese bagel. Lunch was a chicken and rice dish for a local restaurant and a soda. It was another game day but I didn't have anything until I got home (which was a mistake). I should have taken a couple of granola bars to tide me over. I was extremely hungry and my food decisions reflected that. I started with nachos along with guacamole, that was followed by a sandwich on rye bread with egg/roast beef/cheese. I finished it off with some almonds and an adult beverage. This was not good but I enjoyed the extreme meal choice. Again it just goes to show that depriving yourself really makes things worse.
Tuesday I slept in until almost 11am ( reaction to my late nite overindulgence?). I had another egg and this time pastrami cheese sandwich along with some chips. A mid afternoon lunch was a roast beef, pastrami, cheese, tomato sandwich on rye. Followed by some chips and almonds. I then hit the gym for my Tues kettlebell class. After the gym I was hungry again so I did a broccoli, cauliflower, shredded carrot, and chicken stir-fry. With some egg added for more protein.
I'll post the rest of the week in a second entry. Wish me luck.
Sunday, April 12, 2015
The Workout Feeling
So still rocking 236lbs. Ready for another pound or two to come off but willing to put in the work to make it happen.
Speaking of the work, I've been thinking of how my workouts happen. At least in terms of the mechanics of motivation.
I start my day with a very short session of exercise. I do this because it just seems like the thing to do and it's very short, like 10 minutes long. So not really a workout but just a bit of motivation. Honestly I used to get out of bed thirty minutes early and do a 20min routine. Of course I burned out and so far (over three years) I've been unable to get back on that schedule.
The 10min session is a compromise. It satisfies my guilty conscious but I know it's not really a workout, but at least I'm moving.
Then for the rest of the day at work, I struggle to convince myself that after work I need to go to the gym. As I walk out heading to my car there's always an inner pep talk to point the car towards the gym. It never hurts to remind myself that I really enjoy the kettle bell class that I'm heading to or that I'm only going to be there for an hour at the most.
As I pull into the parking lot of the gym I start to feel better about working out. Once I walk thru the door of the gym, it's like I always wanted to be there to improve my body and thus my goal of living forever.
Then it gets really weird as the class starts. Part way thru I'm gasping and groaning and then the class is over and I'm already thinking about doing it again. I chuckle at the pool of sweat I've created and head home.
Tomorrow it starts all over again.
Here's a workout I like:
Okay this consists of six different exercises. Do the first five as a super set (one set each exercise until the five have been completed), then repeat three to four times total. Then follow up with the sixth one as a single set of three to four times.
(1)Chest press 10reps I use a 25lb weight for this one. Laying on your back on a flat bench. Press straight up over your shoulders
(2)Squat press 10reps I use a 15lb weight This is a squat with the weights at shoulder height and then when you come up from the squat press the weight over head. Palms facing each other.
(3)Tricep/partial pullover 10reps 15lb weight This one is a bit tricky at first. Laying on your back on a flat bench press the weights straight overhead,then bend at the elbows (like a skull crusher) and then press them out like you were standing up and doing a shoulder press. Now keeping your arms completely straight behind your head bring them back to the starting position and repeat. As I said this one is a bit tricky but it's a great version of the skull crusher or overhead triceps move.
(4)Leg balance with kettle bell row 10reps 20lb kettle bell This one is tricky because you are balancing on one leg. So standing on one leg, bend at the waist with a kettle bell in the same hand as the leg you are balancing on. Extend the other leg behind you straight out ( or as much as you can while maintaining your balance). Now row the kettle bell to your side. Do all the reps for one leg then repeat with the other leg. This one is about balance as much as the strength part of the exercise.
(5)Step up w/biceps curl and overhead press 10reps 15lbs Move to a bench or box that's 12"-15" tall and place one foot on it like you were going to step up on to it. In this position curl the weights and then at the top of the curl press them overhead. Repeat with the other leg.
(6)Hamstring curls on an exercise ball 10reps Repeat 3 or 4 times So laying on your back put your heels on an exercise ball and form a bridge (lift your butt off the floor) and pull your heels in towards your butt causing the ball to roll towards you and then push back out. That's one rep so do nine more. If you don't have access to an exercise ball then you can do this by laying on your back with your feet flat on the floor and close together. Now bridge and first straighten one leg out then the other and complete the reps (20 total)x 3or4 sets
The nice thing about this workout is that you could just do one run thru if you're short on time. Otherwise it's a great full body workout.
Speaking of the work, I've been thinking of how my workouts happen. At least in terms of the mechanics of motivation.
I start my day with a very short session of exercise. I do this because it just seems like the thing to do and it's very short, like 10 minutes long. So not really a workout but just a bit of motivation. Honestly I used to get out of bed thirty minutes early and do a 20min routine. Of course I burned out and so far (over three years) I've been unable to get back on that schedule.
The 10min session is a compromise. It satisfies my guilty conscious but I know it's not really a workout, but at least I'm moving.
Then for the rest of the day at work, I struggle to convince myself that after work I need to go to the gym. As I walk out heading to my car there's always an inner pep talk to point the car towards the gym. It never hurts to remind myself that I really enjoy the kettle bell class that I'm heading to or that I'm only going to be there for an hour at the most.
As I pull into the parking lot of the gym I start to feel better about working out. Once I walk thru the door of the gym, it's like I always wanted to be there to improve my body and thus my goal of living forever.
Then it gets really weird as the class starts. Part way thru I'm gasping and groaning and then the class is over and I'm already thinking about doing it again. I chuckle at the pool of sweat I've created and head home.
Tomorrow it starts all over again.
Here's a workout I like:
Okay this consists of six different exercises. Do the first five as a super set (one set each exercise until the five have been completed), then repeat three to four times total. Then follow up with the sixth one as a single set of three to four times.
(1)Chest press 10reps I use a 25lb weight for this one. Laying on your back on a flat bench. Press straight up over your shoulders
(2)Squat press 10reps I use a 15lb weight This is a squat with the weights at shoulder height and then when you come up from the squat press the weight over head. Palms facing each other.
(3)Tricep/partial pullover 10reps 15lb weight This one is a bit tricky at first. Laying on your back on a flat bench press the weights straight overhead,then bend at the elbows (like a skull crusher) and then press them out like you were standing up and doing a shoulder press. Now keeping your arms completely straight behind your head bring them back to the starting position and repeat. As I said this one is a bit tricky but it's a great version of the skull crusher or overhead triceps move.
(4)Leg balance with kettle bell row 10reps 20lb kettle bell This one is tricky because you are balancing on one leg. So standing on one leg, bend at the waist with a kettle bell in the same hand as the leg you are balancing on. Extend the other leg behind you straight out ( or as much as you can while maintaining your balance). Now row the kettle bell to your side. Do all the reps for one leg then repeat with the other leg. This one is about balance as much as the strength part of the exercise.
(5)Step up w/biceps curl and overhead press 10reps 15lbs Move to a bench or box that's 12"-15" tall and place one foot on it like you were going to step up on to it. In this position curl the weights and then at the top of the curl press them overhead. Repeat with the other leg.
(6)Hamstring curls on an exercise ball 10reps Repeat 3 or 4 times So laying on your back put your heels on an exercise ball and form a bridge (lift your butt off the floor) and pull your heels in towards your butt causing the ball to roll towards you and then push back out. That's one rep so do nine more. If you don't have access to an exercise ball then you can do this by laying on your back with your feet flat on the floor and close together. Now bridge and first straighten one leg out then the other and complete the reps (20 total)x 3or4 sets
The nice thing about this workout is that you could just do one run thru if you're short on time. Otherwise it's a great full body workout.
Wednesday, March 25, 2015
Weight for it
I weighed myself on Sat before training and wow I've lost some more weight. The scale showed my weight at 236lbs. Yea me.
I figured it would happen as my clothes are starting to fit looser. This is the way it was last year and the year before, so I'm glad to be back on the losing train.
Now I just have to keep it up. Which reminds me that this healthy life thing has it's good days and bad days. Also good weeks and bad weeks.
The challenge is always food. The other night I had met some friends for dinner at a restaurant and we ate a good meal. I left full but not over stuffed. When hanging with friends and eating stuff, it's easy to over eat. The notion that you need to be aware of what you're putting in your mouth is the last thing on your mind. After all this is fun time. But I did okay and left feeling good about the evening. Until I got home and sat down. Then I'm feeling hungry! It was not more than a couple of hours before this that I ate that great meal. So here I am feeling hungry and at the same time reminding myself that, really I just ate. It's baffling how the mind can fool the body into thinking it needs something it really doesn't.
I weighed 302lbs at my heaviest. I needed to see that number on the scale before I could also see what I was doing to myself. I realized that it was time to try and take back control. It was time to say, "No More!". I was still eating like I was in my 20's and even in my 20's I was eating like I was 12. The trip to the fast food restaurant was an orgy of food. Two different sandwiches, maybe a Big Mac and a Filet of Fish or a double cheese burger and a regular burger. Then there were the fries and onion rings and of course the milkshakes. Amazing! It all adds up!
I still eat some fast food but more like once a month if that and it's not the multiple servings like before. I know I need to be very careful about that but I still have to satisfy that craving to some extent otherwise it turns into a giant problem that can only be resolved by over doing it.
Of course it doesn't hurt to remind myself about the scale and the number 302. Especially if it's a bad week.
I figured it would happen as my clothes are starting to fit looser. This is the way it was last year and the year before, so I'm glad to be back on the losing train.
Now I just have to keep it up. Which reminds me that this healthy life thing has it's good days and bad days. Also good weeks and bad weeks.
The challenge is always food. The other night I had met some friends for dinner at a restaurant and we ate a good meal. I left full but not over stuffed. When hanging with friends and eating stuff, it's easy to over eat. The notion that you need to be aware of what you're putting in your mouth is the last thing on your mind. After all this is fun time. But I did okay and left feeling good about the evening. Until I got home and sat down. Then I'm feeling hungry! It was not more than a couple of hours before this that I ate that great meal. So here I am feeling hungry and at the same time reminding myself that, really I just ate. It's baffling how the mind can fool the body into thinking it needs something it really doesn't.
I weighed 302lbs at my heaviest. I needed to see that number on the scale before I could also see what I was doing to myself. I realized that it was time to try and take back control. It was time to say, "No More!". I was still eating like I was in my 20's and even in my 20's I was eating like I was 12. The trip to the fast food restaurant was an orgy of food. Two different sandwiches, maybe a Big Mac and a Filet of Fish or a double cheese burger and a regular burger. Then there were the fries and onion rings and of course the milkshakes. Amazing! It all adds up!
I still eat some fast food but more like once a month if that and it's not the multiple servings like before. I know I need to be very careful about that but I still have to satisfy that craving to some extent otherwise it turns into a giant problem that can only be resolved by over doing it.
Of course it doesn't hurt to remind myself about the scale and the number 302. Especially if it's a bad week.
Thursday, March 12, 2015
Exercise=sweat Sweating when I Kettle Bell= Priceless
Kettle bell class is always a sweat inducing session. My shirt is soaked and I look like I just came in from a rainstorm.
The half hour starts with me wondering what the heck I'm doing here and by the end I'm so happy I made it. Yes it's only thirty minutes but in that time you are taxed to the limit and beyond. A bit of hyperbole but it really does apply. Let me run it down for you. First though here's a description of what a kettle bell is: I use a 20lb kb. A hunk of metal shaped like a ball with a handle in the form of a loop attached to the "top". You can hold it by the handle or grip the ball with both hands. Okay here's a 30min workout with the kettle bell:
We start out (after a few jumping jacks with twists and turns to warm up) with 20 swings. These swings go from between the legs with a slight squat and generating the movement with your hips and pushing thru your heels up over your head. Do that 20 times then go right into single arm swings 10 times alternating from one arm to the other (only going as high as your shoulders) at the apex of the swing. Now repeat the first set of swings 20 times again and then repeat the alternating swings 10 times each arm.
Okay now we're going into overhead presses. This starts as a shallow squat with the kettle bell between your feet on the ground. Grabbing it with one hand and pulling it up to your shoulder and then pressing it overhead. 20 times each arm and then do 20 swings from the first set over head. Back to the overhead presses, again 20 times each arm. Rest for a minute. Oh and at the end of each set of presses hold the kettle bell out to the side. Your arm is fully 90 degrees parallel. For a 10count. That was after each set of shoulder presses
Next up is a squat with a shoulder press. Get as deep as possible in the squat and press over head. do this 20 times each arm. Then 20 more swings. 20 more squat presses. Okay we're done.....with this portion of the workout.
Now we're going to a mat and get to do Turkish sit-ups and Turkish get-ups. The sit up is performed by laying on your back and placing your right leg with the foot flat on the floor and the left leg out straight. Then with the kettle bell resting on your right shoulder you do a sit up raising the kettle bell to full extension in the up position. Your left arm is a lever to help you up. Do that 10 times and repeat on the left side with your right arm as the lever.
Now next is the Turkish get-up. This is very similar to the sit-up but with this you stand all the way up. Do 5 each side. This sounds easy but take my word for it it's not. Of course we are going to repeat the sit-ups but this time we're doing 20 each side.
Finally we end with a plank but holding the kettle bell in front of our heads planking on our elbows as we hold the kettle bell off the ground for one minute.
So there you have it. 30 minutes of kettle bell HE double hockey stix. ;) That I do twice a week.
I have finally gotten below 240lbs and hope this is the beginning of new movement. My last two weigh-ins were 239 and 238. Not the biggest drop but it's a drop.
The half hour starts with me wondering what the heck I'm doing here and by the end I'm so happy I made it. Yes it's only thirty minutes but in that time you are taxed to the limit and beyond. A bit of hyperbole but it really does apply. Let me run it down for you. First though here's a description of what a kettle bell is: I use a 20lb kb. A hunk of metal shaped like a ball with a handle in the form of a loop attached to the "top". You can hold it by the handle or grip the ball with both hands. Okay here's a 30min workout with the kettle bell:
We start out (after a few jumping jacks with twists and turns to warm up) with 20 swings. These swings go from between the legs with a slight squat and generating the movement with your hips and pushing thru your heels up over your head. Do that 20 times then go right into single arm swings 10 times alternating from one arm to the other (only going as high as your shoulders) at the apex of the swing. Now repeat the first set of swings 20 times again and then repeat the alternating swings 10 times each arm.
Okay now we're going into overhead presses. This starts as a shallow squat with the kettle bell between your feet on the ground. Grabbing it with one hand and pulling it up to your shoulder and then pressing it overhead. 20 times each arm and then do 20 swings from the first set over head. Back to the overhead presses, again 20 times each arm. Rest for a minute. Oh and at the end of each set of presses hold the kettle bell out to the side. Your arm is fully 90 degrees parallel. For a 10count. That was after each set of shoulder presses
Next up is a squat with a shoulder press. Get as deep as possible in the squat and press over head. do this 20 times each arm. Then 20 more swings. 20 more squat presses. Okay we're done.....with this portion of the workout.
Now we're going to a mat and get to do Turkish sit-ups and Turkish get-ups. The sit up is performed by laying on your back and placing your right leg with the foot flat on the floor and the left leg out straight. Then with the kettle bell resting on your right shoulder you do a sit up raising the kettle bell to full extension in the up position. Your left arm is a lever to help you up. Do that 10 times and repeat on the left side with your right arm as the lever.
Now next is the Turkish get-up. This is very similar to the sit-up but with this you stand all the way up. Do 5 each side. This sounds easy but take my word for it it's not. Of course we are going to repeat the sit-ups but this time we're doing 20 each side.
Finally we end with a plank but holding the kettle bell in front of our heads planking on our elbows as we hold the kettle bell off the ground for one minute.
So there you have it. 30 minutes of kettle bell HE double hockey stix. ;) That I do twice a week.
I have finally gotten below 240lbs and hope this is the beginning of new movement. My last two weigh-ins were 239 and 238. Not the biggest drop but it's a drop.
Tuesday, February 24, 2015
This Week
So I was going to title this "I'm hungry" but that was too obvious. The plan is to always be hungry but not starving. If I'm starving then I've failed to do it right. If I'm starving then I know I'm going to indulge to excess. That's the difference between going to McD's and ordering a filet of fish and an order of fries and ordering a Big Mac, a filet of fish, and a large fry with a milkshake. Which I definitely have done in the past. So starving bad, hungry good.
Right now I'm fighting the temptation I've set up for myself. A big bag of chips is sitting on the shelf in my pantry. I see it every time I walk by the refrigerator. I've decided that I'm not going to eat them but wait for another game day get together and then bring them. It's tough but I get a bit of good feeling when I shake my head and walk away. On Weds I drove past the grocery store and didn't stop for the $5 sushi they offer every week. I really wanted to stop but again didn't give in. Of course I will at some point, but then I hope to really enjoy the sushi for the right reason and not simply because I was lazy.
I'm quite happy with the latest weigh in as I broke the 240 mark for the first time in a couple of months. 238. I enjoyed a week of work outs. I did skip a kettle bell work out though as I wasn't feeling it. I have been continuous since the first of Jan. so I wasn't too bothered by skipping. I did skip though because my left ankle was tweaked when I took a tumble in an earlier kettle bell class. It just now started to bother me so I decided to take a break.
I did a workout on my own this week and it was a body weight workout.
First I did burpee's with a push up- 3 sets of 10
Then I did 3 sets of 8 push ups on the exercise ball. On my stomach rolling out to my thighs for 8 and then out to my shins for 8 than back to my thighs for 8. That was one set. I repeated that two more times.
Then on the exercise mat laying on my back with my heels on the exercise ball bridging off the floor and pulling the exercise ball into my butt. I did four sets of 12.
A short workout but I tried to make it count.
Right now I'm fighting the temptation I've set up for myself. A big bag of chips is sitting on the shelf in my pantry. I see it every time I walk by the refrigerator. I've decided that I'm not going to eat them but wait for another game day get together and then bring them. It's tough but I get a bit of good feeling when I shake my head and walk away. On Weds I drove past the grocery store and didn't stop for the $5 sushi they offer every week. I really wanted to stop but again didn't give in. Of course I will at some point, but then I hope to really enjoy the sushi for the right reason and not simply because I was lazy.
I'm quite happy with the latest weigh in as I broke the 240 mark for the first time in a couple of months. 238. I enjoyed a week of work outs. I did skip a kettle bell work out though as I wasn't feeling it. I have been continuous since the first of Jan. so I wasn't too bothered by skipping. I did skip though because my left ankle was tweaked when I took a tumble in an earlier kettle bell class. It just now started to bother me so I decided to take a break.
I did a workout on my own this week and it was a body weight workout.
First I did burpee's with a push up- 3 sets of 10
Then I did 3 sets of 8 push ups on the exercise ball. On my stomach rolling out to my thighs for 8 and then out to my shins for 8 than back to my thighs for 8. That was one set. I repeated that two more times.
Then on the exercise mat laying on my back with my heels on the exercise ball bridging off the floor and pulling the exercise ball into my butt. I did four sets of 12.
A short workout but I tried to make it count.
Tuesday, February 17, 2015
Look at me I'm a yoyo
Another week has passed and I've done the yoyo move when it comes to my weight. 240 then 243 than back to 240. It's almost a never ending cycle, almost. Talking to Lorinda always helps and this last time we made a pact to lose 5 pounds by summer. I hope to actually lose more than that but at least it's a doable goal. Especially considering that I was at 230 during the last year. It wasn't until the holiday season that the extra ten showed up.
My workout schedule is coming together. I am using the weight vest on Mondays for 15-20min of cardio before the stretching class. Tuesday and Thursday is still the kettle bell class and I feel like I'm getting better at surviving the hour of torture. Weds is the Pure Fitness class and Toney does a great job of making it interesting and a hard workout. Sat I've started to attend the cycle class followed by training with L and then another stretching class. Sun I get in my cardio with 25min on the treadmill (walking at an increasingly faster pace and incline) followed by 25min on the upright bike with the random hill program. This is when I wear the weight vest for the full 50min.
I've started to use the food scale that I bought recently. I decided to use it for some snacks and so far the results have been mixed. One snack I weighed according to the serving size was just silly (way too small to be satisfying). The other was quite surprising as it was definitely right on, in the perfect amount to keep me happy and not eat more department. I will keep it up and see if I can't incorporate the use of the scale into more food choices.
Coming up I will be skipping a Sat workout as I'm heading to the range for a competition. I've been trying to get to the range more so I can acclimate myself to shooting better. As the year progresses I hope to see improvement in that area in addition to my health.
Here's a workout I enjoy: It's called a Plate Exercise as you use a weight plate for most of the moves. For me I used a 10lb and a 25lb plate. I've also been known to throw in a kettle bell for variety. I have both 10lbers and a 25lb bell. Your mileage may vary.
(1) Around the world- 10lb- Hold the plate like you're holding the steering wheel of your car. Now starting at your belly button move the plate in a big circle around your body and behind your head. First one direction 12 times and then in the opposite direction 12 times.
(2) Row/press- 25lb-Hinge at the waist and row the plate to your chest then raise your chest vertical and press the plate overhead. Return to the starting position (hinge at waist with plate hanging at arms length to the floor) Repeat total of 12 reps.
(3) Overhead raise-25lbs- Holding the plate like you did for #1 but straight out in front of your chest now raise it over your head. 12 reps.
(4) Plate swing-10lbs- This works better with a kettle bell or a dumbbell. Hold the weight and swing it from a shallow squat between your legs. You want to use momentum to lift the weight not muscle it up, use your glutes. Press your heels into the floor as you make the forward motion. 12 reps.
(5) Prisoner Squat-10lbs- With the plate behind your head, elbows flared out and a wide stance, squat down and up. Keep your knees over your toes, don't over extend your knees forward. 12reps.
(6) Wood chopper-10lbs- Again holding your plate like you did in #1 lift it over your left shoulder up high and bring it across your body to your right ankle. Like you're chopping wood. 12 reps then repeat from the right shoulder to the left ankle 12 reps.
Rest and then repeat the whole list a total of three times. Once you get good at it go for four times. It's fun. Just do it.
My workout schedule is coming together. I am using the weight vest on Mondays for 15-20min of cardio before the stretching class. Tuesday and Thursday is still the kettle bell class and I feel like I'm getting better at surviving the hour of torture. Weds is the Pure Fitness class and Toney does a great job of making it interesting and a hard workout. Sat I've started to attend the cycle class followed by training with L and then another stretching class. Sun I get in my cardio with 25min on the treadmill (walking at an increasingly faster pace and incline) followed by 25min on the upright bike with the random hill program. This is when I wear the weight vest for the full 50min.
I've started to use the food scale that I bought recently. I decided to use it for some snacks and so far the results have been mixed. One snack I weighed according to the serving size was just silly (way too small to be satisfying). The other was quite surprising as it was definitely right on, in the perfect amount to keep me happy and not eat more department. I will keep it up and see if I can't incorporate the use of the scale into more food choices.
Coming up I will be skipping a Sat workout as I'm heading to the range for a competition. I've been trying to get to the range more so I can acclimate myself to shooting better. As the year progresses I hope to see improvement in that area in addition to my health.
Here's a workout I enjoy: It's called a Plate Exercise as you use a weight plate for most of the moves. For me I used a 10lb and a 25lb plate. I've also been known to throw in a kettle bell for variety. I have both 10lbers and a 25lb bell. Your mileage may vary.
(1) Around the world- 10lb- Hold the plate like you're holding the steering wheel of your car. Now starting at your belly button move the plate in a big circle around your body and behind your head. First one direction 12 times and then in the opposite direction 12 times.
(2) Row/press- 25lb-Hinge at the waist and row the plate to your chest then raise your chest vertical and press the plate overhead. Return to the starting position (hinge at waist with plate hanging at arms length to the floor) Repeat total of 12 reps.
(3) Overhead raise-25lbs- Holding the plate like you did for #1 but straight out in front of your chest now raise it over your head. 12 reps.
(4) Plate swing-10lbs- This works better with a kettle bell or a dumbbell. Hold the weight and swing it from a shallow squat between your legs. You want to use momentum to lift the weight not muscle it up, use your glutes. Press your heels into the floor as you make the forward motion. 12 reps.
(5) Prisoner Squat-10lbs- With the plate behind your head, elbows flared out and a wide stance, squat down and up. Keep your knees over your toes, don't over extend your knees forward. 12reps.
(6) Wood chopper-10lbs- Again holding your plate like you did in #1 lift it over your left shoulder up high and bring it across your body to your right ankle. Like you're chopping wood. 12 reps then repeat from the right shoulder to the left ankle 12 reps.
Rest and then repeat the whole list a total of three times. Once you get good at it go for four times. It's fun. Just do it.
Tuesday, February 10, 2015
Life and the Super Bowl
A bit of a digression if I may. This week started out with the Super Bowl feeding frenzy and the possibility of eating caused by depression.
So being a Seahawks fan and wanting to revel in the winning of a second Super Bowl in a row could have caused a breakdown in the plan. That didn't happen though. Yes there was eating too much nachos, chips, guacamole, and cake but that was expected.
The reality of it all became a life lesson when the Seahawks lost the game. It was a moment of despair and the sensation of the floor dropping out from under your feet. It was sad and disappointing and unfair and it sucked, yet in reality it didn't matter. Life goes on. I realized that it was just a game and it didn't affect me in any real way. Yes emotionally there was a moment of "Dammit!!", but in the overall scheme of things, it had no effect on my life. So no need to eat more junk to fill the hole made by the loss and no reason to ignore the gym because "we" lost.
So there again is another reason to think about the big picture. Living forever is rife with challenges. Out maneuvering those challenges is what I plan on doing.
Last year's Super Bowl weekend was a bit different as I made the journey to the ER. This year was very much more pleasant as there was no visit to the ER. With that visit last year there were changes made to the life I live now. Nothing dramatic but some tweaks that should have been done years ago. Live and learn I guess.
We did a great combo workout on Sat:
1st time through was just body weight to warm up. Then added weights to each exercise. Do these as a circuit. Run all the way through once and then repeat up to three times.
Squats-Kettle bell 25lbs x12
Triceps-pushups x10
Rows-Kettle bell 25lbs x12
Bicep curls-20lbs x12
Lunges-one leg at a time x12
Shoulder Press-20lbs x12
Bicycles-sit on floor with a band wrapped around a stable point. Lean back and bicycle your legs x12
Repeat.
Okay a word of advice ( if it needs to be said?) If you are going to do any of these work outs I am writing up be sure and adjust the weights and reps to your comfort level. Work up to the weights so you don't hurt yourself. I've learned that if you hurt yourself then you stop working out and lose whatever gains you've made. Be smart.
So being a Seahawks fan and wanting to revel in the winning of a second Super Bowl in a row could have caused a breakdown in the plan. That didn't happen though. Yes there was eating too much nachos, chips, guacamole, and cake but that was expected.
The reality of it all became a life lesson when the Seahawks lost the game. It was a moment of despair and the sensation of the floor dropping out from under your feet. It was sad and disappointing and unfair and it sucked, yet in reality it didn't matter. Life goes on. I realized that it was just a game and it didn't affect me in any real way. Yes emotionally there was a moment of "Dammit!!", but in the overall scheme of things, it had no effect on my life. So no need to eat more junk to fill the hole made by the loss and no reason to ignore the gym because "we" lost.
So there again is another reason to think about the big picture. Living forever is rife with challenges. Out maneuvering those challenges is what I plan on doing.
Last year's Super Bowl weekend was a bit different as I made the journey to the ER. This year was very much more pleasant as there was no visit to the ER. With that visit last year there were changes made to the life I live now. Nothing dramatic but some tweaks that should have been done years ago. Live and learn I guess.
We did a great combo workout on Sat:
1st time through was just body weight to warm up. Then added weights to each exercise. Do these as a circuit. Run all the way through once and then repeat up to three times.
Squats-Kettle bell 25lbs x12
Triceps-pushups x10
Rows-Kettle bell 25lbs x12
Bicep curls-20lbs x12
Lunges-one leg at a time x12
Shoulder Press-20lbs x12
Bicycles-sit on floor with a band wrapped around a stable point. Lean back and bicycle your legs x12
Repeat.
Okay a word of advice ( if it needs to be said?) If you are going to do any of these work outs I am writing up be sure and adjust the weights and reps to your comfort level. Work up to the weights so you don't hurt yourself. I've learned that if you hurt yourself then you stop working out and lose whatever gains you've made. Be smart.
Wednesday, February 4, 2015
Eating the Super Bowl
Back down to 240lbs. Yea! Now to try and keep it going. Oh wait it's Super Bowl weekend and Sunday all bets are off.
It was a good week leading into the weekend. Having dropped the three pounds from the week before proves I was on track. I hope.
I did start the week out rather slowly. It was game day on Sunday (the week before SB) and someone had brought in bags of Halloween type candy bars, the mini kind. It's so easy to just say I'll only eat a couple and then I'll be fine. Of course then the bag goes around the table again and it's just a couple more and then you're done. Sure, what ever works.
The rest of the week was fairly standard. Had the lite food day (sticking with that for now) and the rest of the week was salads for lunch. A delicious yellow curry was the Friday nite dinner and I only ate half of it. Kinda proud of that. I finished it off for dinner Sat nite, along with some more veggies.
I met with Lorinda for an early morning workout so that I could go shooting with friends. That's one of the goals this year is to shoot more often. I need to get comfortable with the guns.
During the week it was Kettle bell and Pure Fitness classes. I am trying to put forth maximum effort so as to get the most from these classes.
So the coming week I'll have to work harder to overcome the results of Super Bowl pig out. There were nachos, sliders, and chicken along with potato salad and cupcakes. Lots of chips and dip rounded out the orgy. It was awesome and delicious. But now it's done and over with and time to buckle down.
It was a good week leading into the weekend. Having dropped the three pounds from the week before proves I was on track. I hope.
I did start the week out rather slowly. It was game day on Sunday (the week before SB) and someone had brought in bags of Halloween type candy bars, the mini kind. It's so easy to just say I'll only eat a couple and then I'll be fine. Of course then the bag goes around the table again and it's just a couple more and then you're done. Sure, what ever works.
The rest of the week was fairly standard. Had the lite food day (sticking with that for now) and the rest of the week was salads for lunch. A delicious yellow curry was the Friday nite dinner and I only ate half of it. Kinda proud of that. I finished it off for dinner Sat nite, along with some more veggies.
I met with Lorinda for an early morning workout so that I could go shooting with friends. That's one of the goals this year is to shoot more often. I need to get comfortable with the guns.
During the week it was Kettle bell and Pure Fitness classes. I am trying to put forth maximum effort so as to get the most from these classes.
So the coming week I'll have to work harder to overcome the results of Super Bowl pig out. There were nachos, sliders, and chicken along with potato salad and cupcakes. Lots of chips and dip rounded out the orgy. It was awesome and delicious. But now it's done and over with and time to buckle down.
Thursday, January 29, 2015
Hey I was eating that
So this weekend marks the one year anniversary of my trip to the ER. Everyone thought I was having a heart attack but instead just a reaction from the hernia I didn’t know I had.
The effect of this trip snow-balled into me finally getting a real doctor and a colonoscopy along with the hernia operation. I pretty much lost some of the momentum towards the goal I’d set the year before.
By the end of the year I had gotten on track. At least to the point that I felt confident to pick up the kettlebell classes twice a week and add in another class (Pure Fitness) in between. So I'm sweating three days in a row and coming back each week. Granted we're only three weeks into the new year but it feels right.
Here's something to think about for the coming Super Bowl weekend. We just finished off a two month run of eating everything in sight at the end of 2014. Now a month later here we are getting ready to do it again for one day. Probably not the best idea but after this we can really buckle down and hit our goal. And that goal is to eat better and work out like we mean it.
The Sat weigh in was 243. So a frowny face.
Here's what we did last Sat at the gym:
It was Back & Biceps with hamstrings.
Standing (hinge at the waist) Rows and then Hammer curls (palms facing each other) I used 20lb dumbbells
Set of 12 each (row 12 and then hammer 12. Repeat for three sets total
In between we did standing Hamstring curls. Standing lift your heel like you are kicking your butt. Only go to 90 degrees Set of 12 each leg
Reverse Fly & Reverse curls (palms facing away from your body) 10lb dumbbells
Three sets of 12 each.
Again standing Hamstring curls. Set of 12 each leg.
Finish off with Ab work. Hamstring curls on the exercise ball. Laying on your back and planting your heels on the exercise ball and raise your body off the floor (making your shoulders the supporting point not your neck) curl the ball into your butt. We did three sets of 12.
So there we go a workout with Lorinda. For the Super Bowl weekend I will definitely have to workout with her to help the game day bloat.
The effect of this trip snow-balled into me finally getting a real doctor and a colonoscopy along with the hernia operation. I pretty much lost some of the momentum towards the goal I’d set the year before.
By the end of the year I had gotten on track. At least to the point that I felt confident to pick up the kettlebell classes twice a week and add in another class (Pure Fitness) in between. So I'm sweating three days in a row and coming back each week. Granted we're only three weeks into the new year but it feels right.
Here's something to think about for the coming Super Bowl weekend. We just finished off a two month run of eating everything in sight at the end of 2014. Now a month later here we are getting ready to do it again for one day. Probably not the best idea but after this we can really buckle down and hit our goal. And that goal is to eat better and work out like we mean it.
The Sat weigh in was 243. So a frowny face.
Here's what we did last Sat at the gym:
It was Back & Biceps with hamstrings.
Standing (hinge at the waist) Rows and then Hammer curls (palms facing each other) I used 20lb dumbbells
Set of 12 each (row 12 and then hammer 12. Repeat for three sets total
In between we did standing Hamstring curls. Standing lift your heel like you are kicking your butt. Only go to 90 degrees Set of 12 each leg
Reverse Fly & Reverse curls (palms facing away from your body) 10lb dumbbells
Three sets of 12 each.
Again standing Hamstring curls. Set of 12 each leg.
Finish off with Ab work. Hamstring curls on the exercise ball. Laying on your back and planting your heels on the exercise ball and raise your body off the floor (making your shoulders the supporting point not your neck) curl the ball into your butt. We did three sets of 12.
So there we go a workout with Lorinda. For the Super Bowl weekend I will definitely have to workout with her to help the game day bloat.
Monday, January 19, 2015
Who are "They" and why do I care?
So another week has passed and I'm doing the happy dance after getting on the scale. Down to 240. So since Jan 1 I've dropped 5 pounds. Granted five pounds I should have never gained to begin with, but still encouraging none the less.
This week started the full on workout schedule as planned. Monday I'm attending a stretching class (discovered weaknesses I didn't know I had), Tues & Thurs of course Kettlebell, and then on Weds the new class called Pure Fitness. Awesome schedule with awesome classes. Friday is a day off and then the week gets personal with L. That is personal training at it's best. We always discuss the week and how it went and then she runs me through a workout that I can do on my own.
I always come away from the PT with new knowledge and encouragement that keeps me motivated. Sunday isn't a day of rest but I always do something different that day. It could be cardio with the weight vest or it could be a workout that L has shown me in the past.
So a quick note about the new class Pure Fitness. The instructor is running us through exercises to make our bodies more adaptable for day to day living. In other words when you lift those heavy grocery bags this class will help. If you need to be able to help someone get off the floor due to a fall, guess what? You will be able to because you are functionally fit. It's great.
The food this week was again a challenge but a challenge that can be achieved. One of the things I'm curious about is what "They" say about eating out. Eating out is a common activity that won't go away. So "They" say you're supposed to either order a salad (ha I'm out with friends having fun), don't eat the empty calorie bread that the restaurant provides to convince you you're getting something for nothing, or once your meal arrives to take half of it immediately and put it into a to go box. I don't know about you but I have marginal luck with that strategy. Not only that but mostly it just delays the inevitable. I still eat the whole thing just not right that moment. Which works if it's a dinner outing but if it's a lunch thing than before the day is over I've eaten the rest. Of course re-reading this just convinces me that it's my problem not a universal thing, Ha. Like I said a challenge that I'm working on solving.
I guess it's true, I'm making this up as I go.
This week started the full on workout schedule as planned. Monday I'm attending a stretching class (discovered weaknesses I didn't know I had), Tues & Thurs of course Kettlebell, and then on Weds the new class called Pure Fitness. Awesome schedule with awesome classes. Friday is a day off and then the week gets personal with L. That is personal training at it's best. We always discuss the week and how it went and then she runs me through a workout that I can do on my own.
I always come away from the PT with new knowledge and encouragement that keeps me motivated. Sunday isn't a day of rest but I always do something different that day. It could be cardio with the weight vest or it could be a workout that L has shown me in the past.
So a quick note about the new class Pure Fitness. The instructor is running us through exercises to make our bodies more adaptable for day to day living. In other words when you lift those heavy grocery bags this class will help. If you need to be able to help someone get off the floor due to a fall, guess what? You will be able to because you are functionally fit. It's great.
The food this week was again a challenge but a challenge that can be achieved. One of the things I'm curious about is what "They" say about eating out. Eating out is a common activity that won't go away. So "They" say you're supposed to either order a salad (ha I'm out with friends having fun), don't eat the empty calorie bread that the restaurant provides to convince you you're getting something for nothing, or once your meal arrives to take half of it immediately and put it into a to go box. I don't know about you but I have marginal luck with that strategy. Not only that but mostly it just delays the inevitable. I still eat the whole thing just not right that moment. Which works if it's a dinner outing but if it's a lunch thing than before the day is over I've eaten the rest. Of course re-reading this just convinces me that it's my problem not a universal thing, Ha. Like I said a challenge that I'm working on solving.
I guess it's true, I'm making this up as I go.
Saturday, January 10, 2015
If I won the lottery....
The other day as I was day dreaming, I got to thinking about winning the lottery. We've all done it, well most of us anyway. In the past I've thought about how many cars I'd buy and what type of house/mansion I'd get. Seven cars right?! One for each day of the week! A home with a movie theatre and a giant game room for all the gaming I'd play. Big ass swimming pool and of course a giant garage space for those seven cars. On the lake!
What does this have to do with living forever? Not much in reality. Just like when we read about the movie star who is getting in shape for some movie they're going to star in or the TV show where all these over weight people "show" us how to lose weight. This is a fantasy as in both situations the help they are getting is not available to the rest of us.
So winning the lottery would allow me to work out every day with a trainer and get meals that would satisfy me plus be healthy and nutritious. Hey, I could be just like a movie star! Or a reality TV star. Maybe I'll skip the cars and mansions?
Living a healthy life is probably a way better use of the lottery win. Okay maybe a couple of cars.
Since I haven't won the lottery, not for want of trying might I say, I have to rely on common sense among other things. That includes my experiment of not eating in front of the computer/TV. I've now tried this for a couple of meals during my work week. The results are interesting in that I found that it does seem to make a difference. The difference being that I don't have that expectation at the end of the meal of still being hungry. Something I notice way more than I should when eating while watching a movie or TV show. I'm going to try to keep this up, at least as often as I can.
I also rely on my workouts and my trainer to keep me focused. I've started back at the gym. I have a plan as I've said and that plan includes getting into the gym most days of the week. Spending time with L is a huge help. The other classes are going to make it fun and exhausting at the same time.
The first weeks food program wasn't as focused as I'd like but that is always going to be an issue. Again L had some good input. I'm going to readjust the lite food day as I think I'm fooling myself that I'm actually cutting back that day.
I've lost three pounds in the last week so it's started and it's up to me to keep it going.
Next time: What "they" say about how to eat out and make it work for you....
What does this have to do with living forever? Not much in reality. Just like when we read about the movie star who is getting in shape for some movie they're going to star in or the TV show where all these over weight people "show" us how to lose weight. This is a fantasy as in both situations the help they are getting is not available to the rest of us.
So winning the lottery would allow me to work out every day with a trainer and get meals that would satisfy me plus be healthy and nutritious. Hey, I could be just like a movie star! Or a reality TV star. Maybe I'll skip the cars and mansions?
Living a healthy life is probably a way better use of the lottery win. Okay maybe a couple of cars.
Since I haven't won the lottery, not for want of trying might I say, I have to rely on common sense among other things. That includes my experiment of not eating in front of the computer/TV. I've now tried this for a couple of meals during my work week. The results are interesting in that I found that it does seem to make a difference. The difference being that I don't have that expectation at the end of the meal of still being hungry. Something I notice way more than I should when eating while watching a movie or TV show. I'm going to try to keep this up, at least as often as I can.
I also rely on my workouts and my trainer to keep me focused. I've started back at the gym. I have a plan as I've said and that plan includes getting into the gym most days of the week. Spending time with L is a huge help. The other classes are going to make it fun and exhausting at the same time.
The first weeks food program wasn't as focused as I'd like but that is always going to be an issue. Again L had some good input. I'm going to readjust the lite food day as I think I'm fooling myself that I'm actually cutting back that day.
I've lost three pounds in the last week so it's started and it's up to me to keep it going.
Next time: What "they" say about how to eat out and make it work for you....
Saturday, January 3, 2015
First post of the new year and stuff
So here we are. It's a new year and a new entry in my attempt at living forever. I will attempt to chronicle my life with some humor and reality. Once a week I'll tell you all about it. I think.
So far I've made a plan with L. That plan is fluid and will change as the year progresses I'm sure. I do plan on focusing on a variety of goals all aimed at stuff I want to do better.
I remember as a kid doing pull-ups. As a sixty-one year old adult I can't do one. So I've set a goal that by the end of the year I'll do ten. Also as a kid I was always doing sit-ups. Today I can do one or two maybe, so by the end of the year I'll do fifty. Two concrete actions that will accomplish multiple goals. Those are attainable goals if I focus on the big picture.
Another goal is to focus on arm strength related directly to getting better at shooting my pistols. It doesn't take much strength to hold a 5-6lb weight at arms length. To hold it steady for a couple of seconds does require some though. That's another action that will have a positive affect on the big picture.
Since this is going up at the beginning of the year it may seem like a new years resolution list. It's not, as I've said before, I don't believe in resolutions. I believe in making changes that will support my decisions to live a better life.
Last year I tried some different types of activity. Running was the major one but that didn't work out. Running sucks! I'll get my outdoors activity on my bike, thank you very much.
I don't plan on having a hernia operation or a colonoscopy like I did last year. I don't plan on going to the emergency room because we thought I was having a heart attack. I do plan on hitting the gym as often as it makes sense and putting forth more effort than I have recently.
I plan on re-assessing my food consumption. I plan on making appropriate changes whenever possible. I know I'll still over do it on pizza and cookies but hope I can be better at controlling the pig out urge. I expect to fail but will come back with a renewed determination to remember the big picture and the long game.
Care to join me? You can do it because I can do it.
So far I've made a plan with L. That plan is fluid and will change as the year progresses I'm sure. I do plan on focusing on a variety of goals all aimed at stuff I want to do better.
I remember as a kid doing pull-ups. As a sixty-one year old adult I can't do one. So I've set a goal that by the end of the year I'll do ten. Also as a kid I was always doing sit-ups. Today I can do one or two maybe, so by the end of the year I'll do fifty. Two concrete actions that will accomplish multiple goals. Those are attainable goals if I focus on the big picture.
Another goal is to focus on arm strength related directly to getting better at shooting my pistols. It doesn't take much strength to hold a 5-6lb weight at arms length. To hold it steady for a couple of seconds does require some though. That's another action that will have a positive affect on the big picture.
Since this is going up at the beginning of the year it may seem like a new years resolution list. It's not, as I've said before, I don't believe in resolutions. I believe in making changes that will support my decisions to live a better life.
Last year I tried some different types of activity. Running was the major one but that didn't work out. Running sucks! I'll get my outdoors activity on my bike, thank you very much.
I don't plan on having a hernia operation or a colonoscopy like I did last year. I don't plan on going to the emergency room because we thought I was having a heart attack. I do plan on hitting the gym as often as it makes sense and putting forth more effort than I have recently.
I plan on re-assessing my food consumption. I plan on making appropriate changes whenever possible. I know I'll still over do it on pizza and cookies but hope I can be better at controlling the pig out urge. I expect to fail but will come back with a renewed determination to remember the big picture and the long game.
Care to join me? You can do it because I can do it.
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