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.
Tuesday, February 24, 2015
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.
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