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.

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

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

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 √

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.

Fast Food

February 5, 2010

Why is America Fat…? Knowledge and Laziness.

Carl’s Jr. a fast food burger joint ( came out with a new burger. Grilled Cheese Bacon Six-Dollar Burger. If you make it a combo, get Criss Cut fries (regular size), are diet conscious, and get “vitamin water” instead of a soda this is what you get.

Calories – 1540
Protein – 63 g
Carbs 104 g
Fat – 98 g
Sugar – 26
Sodium – 3180

Moreover, this is just ONE meal. Image the numbers if you “super size” your fries or make the burger a double or even a triple. How about adding that “Jumbo” soda loaded with sugar.

This is very sad.

Driving early to work I saw car after car after car of these horrible mothers taking their kids through these fast food joints and donut shops to get their kids breakfast before dropping them off at school. The kids coming out of the donut shops did not have milk but SODA, and not a small cup but gigantic cup. What is wrong with our parents?

I can make an egg white puff in the microwave in 90 seconds. Throw on some fruit and Voila. Less time then waiting in the drive thru.

Therefore, my rant is over. Thanks for listening.

I stopped at a new store today. I got two heads of lettuce, celery, tomatoes, yams, onions, zucchini, potato, bell peppers, apples, asparagus, corn, raspberries, jicama, yogurt, cottage cheese, sour cream, beef, Canadian bacon and yogurt for a whopping $37.00. and I was in and out in 30 minutes (because I was browsing the new store).

If I go to Carl’s Jr. for one of the above meals… Probably about 10 bucks.

So there you have it folks. Eating healthy is not only good for your health but also good for your pocket book.

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.

My Weekend

October 4, 2009

I stopped back by this new nutrition store for a third. The girl working is a nutritionist and she helped me design a program. She is fabulous. She printed out a program and went over it with me. It will be very easy as she designed it for my lifestyle and me. I pick a protein, carb and fat from their respective columns. One from each column at each meal and Voila. She is allowing me to continue with my Meal replacement drink and I can continue to eat three meals a day, which works better for me then the typical 5 6 meals most people are saying you have to eat. We went over the when and why of protein bars and drinks. She had me buy some fiber powder to add in my meal replacement drink. She said it would help with weight loss. She also highly recommended a multivitamin and two supplements. I have to check with my doctor first but seems these have something to do with breaking down the fat yada yada. She wants me to eat my biggest meal at lunch and not dinner and have a protein drink for my fifth meal if I need it. Protein 25 30 gm, carb 15 20 and fat 10 gm per meal. She suggested I go on the low side of the carb grams. Eat veggies at each meal if I can. No more watermelon, cantaloupe or honeydew, boo hoo. HOWEVER, I can have a coupe of red potatoes as a carb choice once in awhile. Yeah.

I was amazed that she did not TELL me what to do but worked out a program that fits with ME and my lifestyle and what I want to do.

I have been on this for three days and feel great. Just like I normally eat, but I am more conscious of what goes in my mouth at what time. I am still trying to incorporate in more veggies. I have added spinach and green beans into my omelets so that is a plus. I have to go back to eating beans again. I had stopped on some bad advice. In addition, she recommended no pasta. Hey, that is easy for me because I am not a pasta kinda girl. An occasional dish fits right into my lifestyle.

Brooklyn is here visiting again this weekend and I love it. Yesterday we redid the garden. Thank goodness, I did not actually plant the seeds because he kept going into it when I was not outside with him. After he leaves today, I will plant the seeds and maybe this garden will do better than the last. I added new ingredients to the soil to help. All Organic stuff for sure.

My daughter, Brooklyn and I walked around the lake and the new natural creek section. I had my daughter take a few pictures and once she sends them I will post them. We walked 2.5 miles and had a nice visit. Brooklyn had a blast and he was on his best behavior. That little guy just never gets tired. We came home and he was running and butt tucking all over the back yard. Took him about a half hour to finally settle down and rest. It is amazing the endurance this little guy has. Now if we could just teach him to come.

That is it. I hope you all had a great weekend.


September 30, 2009

I am so excited. I found this awesome program. It counts the Beats Per Minute (BPM). I will be able to make some great playlists to get me moving and grooving. Do you think people will laugh at me as I rock out on my walk around the lake? LOL

I finished my work early today so I am off to clean out my refrigerator and see what I need to buy at the store on Friday.

I wish I could share my music with you. I listen to pretty much everything but RAP with a lot of bass. That is enough to make me go berserk.

I hope you are all having a great day.

Physical Therapy

September 29, 2009

I went to Physical Therapy this morning and am happy to post that I am getting stronger and stronger. I was placed on this biofeedback machine measuring my muscles. Apparently, my muscles and brain are working great together. I am now doing three sets of 15 on this machine. I do not know the name of the exercises but great strength training. I am trying to mimic these exercises on my Bowflex. I was also allowed to ride the posture bike. I range between 6.5 and 7.4 mph. The PT let me ride for 18 minutes. I burned like 350 calories and rode 5.5 miles. I feel great and have tons of energy. I think because I am now sleeping better, no constant shoulder pains. I am going to continue going to PT until the doctor says to stop because it forces me to workout. I am going to start putting on my tennis shoes and coming home and walking on my treadmill to finish my workout since I am no longer hiking. I keep trying to find a walking buddy, but it is hard. Complete stranger obtained from the internet is a scary thing. I found one woman who walks with a group of women at the local community college, but they walk at night, which is not good for me. I will keep looking. If you know a reputable web site, send it my way. Until then, I will continue with PT. Once that is done, I will go back to walking at the lake by myself. I sure miss the challenge of my mountain.

Off to work. Have a great day everyone.

Blogging with Pictures

September 13, 2009

I am turning my blog into more than a 52DC blog. I want to learn how to take and post pictures so everyone can see what I am eating, baking and growing et cetera.

One of the girls on the blog told me she puts canned green beans in her omelet. I never thought of that and had tried it a few days ago. The egg omelet was delicious and so filling. It did not take any longer too make than anything else because of my storing techniques.

For those of you who know me and follow me, I now put my food in jars and “Food Saver” containers. For me, to grab and go is working. Since I cannot eat a whole can of green beans and they taste weird if left in the can, I have a jar I use to help keep them fresh.

After going to the Farmers Market, I always cut up many of the veggies I buy so they are handy to just throw in a salad or a meal. Cuts down on prep time and cuts down on “what should I eat now.

I will be trying my best to perfect this picture taking and picture posting. You have to cut the size down or it will not upload onto the blog. I still am unsure exactly what size works. I see some blogs have it where you can click on the picture and it opens bigger. Bear with me as I learn how to make this into more than a 52DC blog.

I will try and remember to take pictures of my meals. Right now I think I better go outside and take some pictures of my Spaghetti Squash before it is all gone.

That’s it for now. See you later.

Exercise TV

September 13, 2009

I was reading a blog and they noted that they had the exercise TV channel and Jillian Michaels Workouts. I headed to my TV and flipped through the programs. Unbelievable. Biggest loser, Lisa Rhinna, Jillian Michaels and on and on. All kinds of workouts. Instead of buying the DVD you can just flip the TV on and voila, instant workouts. Beginner to advanced. Leslie Sansone and one of her walking DVD’s were on the list also. No excuses as you have a choice of so many different choices from a 10 minute workout to 45 minutes. Definitely something to take advantage of. Wish I had cable in my home gym. It is not in the budget as I am not in that room enough to justify it. This for me was on my “on demand’ channel, Exercise TV. I would think this was a channel broadcast nationally as the girl I heard it from is on the East Coast.

Have fun finding your ideal workout routine.

Physical Therapy and Stuff

September 9, 2009

I went to the Physical Therapist today and was amazed at what they want me to do to strengthen my upper extremities and give me more range of motion. It seems they believe the Bowflex was good for me. My doctor told me not to use it. Maybe stopping using it was indicative of me having more problems thus ending up back in PT. I already feel stronger and look forward to using the Bowflex again for a few exercises. I still love the free weights and will continue using them. The PT put me on some sort of bike. It forces your shoulders back and you pedal. I pedaled for 10 minutes and burned 50 calories. Wahoo. When I stood up, I was amazed at the difference in my posture. Your shoulders just stay back. The most amazing thing was no pain in the knees. If the machine was not so expensive, I might contemplate buying one. All in all a very pain free and productive day at the therapists. I have lots more sessions and will continue to pick the brain of the therapist and learn as much as I can.

I am missing my challenging hiking and walking. I have been reading blogs and sure wish I had someone at my level to hike with. I will be heading to the lake at least once a week but will try for two while in PT. Maybe I can meet someone who likes hiking. It is much better than walking. A better workout. Walking is good but hiking is better.

I have been eating more protein and have dropped a few pounds. Not quite back to were I should be but getting there. I am going to add miles on the treadmill. I have found a workout that mimics hills. I have to get myself up to being able to walk faster before trying it. Then I will be on my way. My new goal is to be able to walk at seven for 5 minutes. The routine calls for 3 to 5 minute intervals. I will succeed.

That is it for now. I am extremely busy and work and I am having a hard time settling down and working.

Time to Move On

September 5, 2009

All good things must end. It is sad to say, I will no longer be walking/hiking with my cousin. Everyone must decide how much he or she is willing to take and to be able to continue on. You have to decide if all the bad is worth the good. I have been pushed over the brink and have decided the good is not worth all the bad. I am moving on.

It is sad in that I now have no one to hike with. The trails I am trying to conquer and all the new trails to be tried are not something you can safely do alone. Too many things can go wrong, from falling to wild animals to health concerns.

I have gone online to a reputable web site and found two girls who live in my area. Unfortunately, they seem to have disappeared off the site. I will keep trying to think of ways to find people who like to do what I like to do. People who want to work on goals. People who like a challenge. People who like to change it up. People who are reputable and know how to honor a commitment with time and date.

Until then, I have gotten out my treadmill book and plan to program it to mimic the mountains and see if I can do this instead. One other option is to head to the lake, get in some cardio, and walk about 3 5 miles. This is flat walking and does not have the challenges mountains do, but better than nothing.

I will not let her stop me. I will continue with my journey. The next time she happens to run into me, she will be surprised that I can and will succeed no matter what is thrown my way. This just gives me the extra push I need to continue working hard!

Go Me!!!!!

“Moving on, is a simple thing, what it leaves behind is hard.”
~Dave Mustaine

Goodbye my road

Until we meet again

I WILL conquer you

The future awaits us both