Hiking and a New Routine

September 1, 2010

I am behind on blogging.  I will try to catch up.

Last Saturday I went hiking at a local college.  They have a cross-country trail.  It was amazing.  So many options, so many hills.  Crazy but I was told this was harder than “my road.”  I think it was a challenge but not as hard as my road.  I am going back this Saturday and I will re-evaluate.  It has been years since I have been on the Braille trail and would like to incorporate that into our hike.  A slight detour would be great.  I have to take my tiny camera and try to get a few shots.  We ended up hiking/walking about two miles.  Not much.  I still had some energy but my partner was ready to stop.  I have discovered the key to hills.  If you take them slow, you can make it WITHOUT stopping which is a better option. Stopping makes the legs cry.  My heart rate never got high on this high.  I struggled a bit, but not really.  I never felt like I could not breathe and was going to die like my road.  HA.  Let us see what happens this Saturday.

My garden is winding down and I think I am almost ready to dump the whole thing and add more soil and nutrients and start fresh with winter crops.  I have pumpkin planted on the netting but the first fruit is green and almost looks like a melon.  Maybe the plant was mistaken marked wrong.  Time will tell. Right now, it is only about five inches around.

This weekend I have to re-evaluate my workout program.  I want to incorporate my step.  I need to keep my Bowflex for my upper extremity injuries and to keep my strength up.  I want to delve in the Big Book of Exercises and change it up a bit.  I am ready for a change of routine.  Any fun things to do?

I added a few new pictures of Brooklyn’s friends and the new hiking trail I am experimenting with. Be sure to check it out.

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Dork…Yep, ME

March 19, 2010

What a day. This 3600 challenge is killing me. I am FORCED to workout even when I do not want to. Just to make sure I stay on top of my numbers and not get behind.

I cannot figure out how to do the Prone Leg curl. I feel like I am going to fall off, or the very least slide down… I bet you all would laugh if you could see me trying to lie down and get my legs under the leg attachment and OMG, I cannot even explain it. My daughter will be here this weekend and I will have her show me. I feel like such a dork. Obviously, I need to work on my balance.

My shoulders are burning. I have to go ice.

I will update tomorrow.


52DC Workout

March 13, 2010

Okay, this is what I will be doing for the 52DC. I hope I got it right. Once I start doing this routine I will be able to tell if it is okay or not. I will modify and make changes after the first week. Any suggestions, comments or ideas. As far as my stair challenge, I will be doing that at the book store, doctors’ office and various places while out and about.

I am exclusively using The Big Book of Exercises, the Bowflex and what I have learned from Physical Therapy.

OMG, what am I thinking…

Monday
Pinch Plate (Plates) 177
Bands

Tuesday
Walk/Cardio – HR H2
Weighted Russian Twist (Plate) 334
Half Kneeling Rotation (Pole) 335

Wednesday
Bands
Standing Cable Pullover (Bowflex) 107
LAT Pull Down (Bowflex) 102
Leg Curl (Bowflex) BK 30#

Thursday
Walk/Cardio – Fat Burn P2
Pinch Plate (Plates) 177
Shoulder Press (Pole) 116
Plate Front Raise (Plate) 125
Dumbbell Overhead Triceps 168 and/or 169

Friday
Bands
LAT Pull Down (Bowflex) 102
Standing Cable Pullover (Bowflex) 107
Leg Curl (Bowflex) BK 30#
Doorway Stretch 66
Straight Leg Calf Raise 229

Saturday
Walk/Cardio
Doorway Stretch 66
Straight Leg Calf Raise 229
Shoulder Press (Pole) 116
Weighted Russian Twist (Plate) 334
Half Kneeling Rotation (Pole) 335

Sunday
Walk/Cardio – Outside

Can I do this? Yes I can…. TNT Man: I have come a long way and I WILL do this!!!!

I have my routine printed out and taped to the wall so I can see what to do. I also put a copy on my refrigerator. I am having a bulletin board hung over my desk and I will dedicate a whole section to my workouts. I figure if I see the darn thing everyday while working and everyday while in the kitchen, I will have noooooooo excuses to not do this 200%.

I just went up and signed up on the official 52DC page. No going back now. Time to kick this up a notch and get it done!!

√ “The difference between the impossible and the possible lies in a person’s determination
~ Tommy Lasorda


What I Have Learned So Far!

March 7, 2010

Things I have learned so far.

1. I found an awesome physical therapist who taught me a lot about the way my shoulder works. She gave me lots and lots of ways to work on my range of motion and my muscle strength. After doing so great on this 52DC and seeing my progress, I guess she knew what to do to make me stronger. I have not felt this fine in such a long time.

2. The “Big Book of Exercises” is amazing. What more can I say. Go now and buy it. You will not regret it. The cost is so minimal. Just learning the “pinch plate” exercise was worth the cost of the book but there is so much more inside. I absolutely love it.

3. Clean easy works if you are prepared. Not being prepared is asking for trouble.

4. Trying new things is amazing. Look at my vegetable challenge to get an idea.

5. Never, never believe a label. Never, never believe that scale. Always go by inches and how you feel and how you look. Numbers will make you go insane. I saw a You Tube video the other day on how to lose 10 pounds in just 10 minutes. Amazing.

6. Keep your 52DC friends close. The support they give you is irreplaceable.

7. Do not rely on friends. Just get outside and walk with or without them. Waiting for them just makes you lazy and does not get you anywhere close to your goals.

8. Borrow Brooklyn as much as you can because he is a fantastic workout partner.

9. That is all I can think of for now.

If you have any ideas you want to share, feel free to leave a comment. A lot of what I have learned is from other people and by reading lots and lots of books and websites.


My New Workout

February 5, 2010

Below is my new routine for the next few weeks.

I purchased The Women’s Health Big Book of Exercises. This book is FANTASTIC. I LOVE IT!

Until I get clearance from my doctor this is what I will be doing. Best Three Exercise Workouts on Page 407

I have also designed a program incorporating some exercises from the book and exercises I do now that my physical therapist has asked me to do. Not all of those are listed as some exercises I do all day long.

Chest:
Page 66 – Doorway Stretch √ (This is awesome for the shoulder and I do it anywhere. )
107 – Standing cable pullover
102 – Lat pulldown √

Shoulder:
Page 116 – Barbell Shoulder Press √
125 – Plate front raise (I went and bought plates. I love this concept.)
168 – Dumbbell overhead triceps extension

Forearm:
Page 174 Wrist Curl √
177 – Plate pinch curl (I hope this helps, my pinch sucks. I dropped the plates the first few times.)

Quad and Calf:
Page 229 – Straight leg calf stretch √

Core:
Page 301 – Weighted Russian twist (Figured I would take advantage and use the plate again.)
335 – Half kneeling rotation

You have to buy this book, it is amazing. It has workouts all planned out for you. It has pictures of all the exercises.

As always, any suggestions, comments, or rants, feel free.

P.S.  I purchased a swiss ball (well actually a GoFit Ball) and I am unable to get this sucker blown up to 81 inches.  I have only gotten it to 68 inches.  Any suggestions on how to do this?  Also, the silly plug is not flush.  This plug will definitely scratch the floor.


Update

October 30, 2009

I am so excited. I finished the four week program and lost a whopping 13.4 pounds !!!!! Logging food and making sure I am getting enough protein has been a huge, huge asset to me. I designed an excel spread sheet but when I tried putting it on live I lost a bunch of stuff. I am so good at this I am going to go back to Calorie King and log it that way. Easier than what I was doing. I had ups and downs. Gained and lost but the last day, today, the scale said 13.4 pounds lost. I will take it. Even if tomorrow I put on a couple of pounds, I know I am heading in the right direction. Funny, I still cannot get into those jeans. Wonder if they are sized wrong.

Anyway, I will try this program again for another four weeks and see what happens. The Doctor told me to lay off the red meat as my cholesterol is borderline. I can handle that.

I have been reading a lot about raw eating and dehydrating food and I will be ordering a dehydrator this weekend. I used to dehydrate all the time but the earthquake damaged my dehydrator beyond repair.

It is fun to be excited again. If I can lose 20 more pounds then I will believe I can continue on. I have only been able to lose like 25 pounds and then stalled for months. Wish me luck.

My physical therapist has taught me a lot of exercises to do that will build my range of motion and strength and I am really enjoying my workouts now. I love the recumbent bike. Three more sessions and I will be on my own and I feel I am ready and have learned enough to put together a solid program for not only the benefit of losing weight but also to keep my injuries in check and I know I will become stronger and stronger.

Yippeee. Finally!!


My Progress

October 18, 2009

I have been doing great on my new eating plan. I am actually having fun logging my food and watching my Protein, Carbs and Fat. At the end of the day, I have to make choices of what to eat so I do not go over my numbers. Looking at my log, I craved Potato chips and cottage cheese. I continue to crave those Potato chips and Cottage Cheese. I typically am not into snack foods so I am not sure why all of a sudden I crave chips. Maybe it is the crunch, which usually is missing in my diet. I do not think it is the salt. I feel I am getting enough salt just in the foods themselves. Funny, the days I eat the potato chips and cottage cheese I lose weight. The days I gain weight or stay stable, I am eating very very clean.

As I sit here, I am thinking I should go to the grocery store today. I need food, but my car is not being nice to me. I have a doctor appointment on Tuesday that I cannot miss and I am afraid to drive my car.

Well here is my update. In 17 days, I have lost 6.2 pounds. This is the most I have been able to lose in a long, long, long, long, long time. This is the lowest weight I have been for two years. I still cannot get into that smaller pair of jeans. Sad, but I promised to do this program for 30 days no matter what. I will continue and finish. This is a great goal.

As far as my workouts, I have physical therapy two days a week and I do RT and CT while there. The Therapist has a great machine. I now have Thera-Band, putty and lightweights to work with. I can sit and watch TV and get a great forearm, wrist and shoulder workout. I have finally figured out how to program my Treadmill to do hills automatically. I have started out with a low program but it was really easy. I will go up to phase 2 and see how that works. I am only doing 20 minutes, but hey, 20 minutes is better than nothing.

I no longer walk with my cousin. It was time to call it quits. Long story and now worth the time to write. I will miss our long hikes. I cannot find anyone to do these hikes with me. Most people are just flat out lazy. I found one woman but she ONLY wants to walk flat surfaces. Not as enjoyable as going into the backcountry. Winter is upon us and I plan to find someone next year. For now, I will walk the lake and the treadmill. There is a new section around the lake that has a few upgrades and lots and lots of wild critters. It is beautiful. It is about one mile around or taking a long way it is two miles around the lake area. I can get a good 2 3 mile workup and work on my speed.

I really believe drinking the Meal Replacement and Protein drinks are what are helping to keep me on track. It seems I was not eating enough protein. Logging my numbers, I can make sure at the end of the day I get enough protein. If I am low, I can have a protein drink which are 35 grams of protein and only 2 carbs. It is delicious also.

I am buried in work and have not been highly motivated so I am forced to work this weekend. I need to get more productive so I have more time to do me things.

This week will be very busy. I have a Doctor appointment and my last two Physical therapy appointments. After that, I can get back onto my schedule.

This is some of what I will miss…I hope you enjoy it.

Okay, everyone, have a great week.