Resolutions or challenges?
So its almost the end of 2011. I don't make resolutions, because I don't want to disappoint myself if I forget or worse its something that I really wanted to do, but fail. I mean resolutions in theory are something you do over the year right? While a challenge is a short term type of thing.
This year I've opted to do a challenge. 30 days of hot yoga. Even if I'm unable to do 30 classes, I feel its a worthy challenge and one that will benefit me regardless of how many classes I'm able to get to. In past years I've done things such as 5k St Patty's day, or multiple 5 K's over the year. All of which I achieved. This being a daily will be a bit harder to work the timing with all the other things in my life.
So perhaps making a challenge will help you start the new year off right. Here are some ideas in case you're have trouble thinking of one or two.
1) adding 1 exercise class a week for the month and making sure you attend.
2) taking 5 - 20 minute walks every week for 1 month.
3) try doing water walking 2 days a week if you have trouble with walking on pavement.
4) make one meal a week fish if you are not regularly eating fish,
5) Start each dinner with a small cup of vegetable soup or broth, to help fill your stomach and reduce evening calories.
6) pre- plan your dinner menus for 2 weeks, so you can eat healthier.
There's a ton of ideas that may be appropriate for you. These are just a few that came to mind. For more ideas to a healthier you, you might check out this page from Oprahs magazine last year her feel good challenge- http://www.oprah.com/health/January-2011-Feel-Good-Challenge-O-Magazine/2
so whether its a challenge or a resolution you make, think a bit ahead for a healthier new year.
Friday, December 30, 2011
Wednesday, December 28, 2011
Steps and calories
The week of Christmas before and after are rather interesting days when it comes to exercise. Usually the few days before hand, you get busy, buying food, presents, and preparing for the big event, whether its Christmas eve or day or day after.
My daughter Miss P. flew in from London late Monday night. We then started a week trying to keep exercise in our day, as well as getting ready for the holidays, and for her to meet up with old friends. She is used to 6 hours a day of exercise from dance and body conditioning. Obviously we aren't going to do that here, but she does require some maintenance.
She told me she does not like yoga, so I took her to Hot Yoga and there she discovered its not so bad,- her first class was a fusion class, followed by a Hatha class, and then tonight we did a power sculpt class. All of which she excels at while I struggle but that's to be expected...with our difference in age and physique. But it does leave this mother a little jealous that she can no longer function as a young adult. Argh, the natural process of aging needs to be slowed down for sure.
So then I've been so busy, trying to run around and get things done, I wasn't checking my body media but I was wearing it. After shopping trips, and I wish it would record yoga better as and activity, because the movements aren't more athletic i don't get much credit for it, But it does make my calorie burn go up, so I guess its the trade off. I plugged in my media today and was fascinated to find that Christmas eve and Christmas day, had large numbers for both steps, and calorie burns. I did not expect this at all! Christmas eve, I spent preparing the meal for Christmas day- we had at that time a count of 18 coming for the family meal. I made a low fat lasagna- using chicken and turkey sausage, cottage cheese, low fat mozzarella. It turned out delicious and no one knew it was lower calorie than me. Christmas eve my immediate family of Miss P and Mr G always have enchiladas, fresh fruit salad, and either black beans or rice (we are not Hispanic- we just like Mexican food alot). This year again, using 2% cheese, and lower fat turkey my meal was healthier. You can't go wrong with fresh fruit. I always look for the fruits we don't usually have like pineapple, kiwis, pomegranate, fuyu persimmons. They are treat anytime but extra special all together. My daughter made cookies for gift boxes, a tiramisu from scratch, and a traditional cranberry cake we serve with a hard sauce for Christmas day desert..
I found that while we were busy spending all this time in the kitchen I managed over 14000 steps.
Christmas day, after opening presents and my daughter made us breakfast of panatone bread french toast, left over fresh fruit and some bacon. It was delicious! We then had to start on the re-arranging of furniture to figure out how to seat 19 people for sit down dinner. Mr G and I spent the time doing this, finding and adding table leaves, searching through our home to find adequate seating, dressing the tables, etc. My steps again over 14000 and calories burn up to 3400.
My calorie burn minimum is 2050 but lately even on days that are light activity I've been burning more in 2300-2500 level. Pretty cool for sure.
I'm seeing small changes in my body, these days. I've never been comfortable with it, too much ridicule when I was young from someone who was important in my life. Consequently I don't have a body that I love, but one I'm struggling to. I can tell you more things I hate about my body than I love but my most hated are my upper arms. I have those kinds of upper arms that although muscular, encompass as much fat as they possibly can squeeze into them. Mini little ham hocks they are like. When I focus on lifting weights or doing kettle bells I can tolerate them, however I try to wear longer sleeves for anything besides yoga, because I hate them so. Having had melanoma a few years ago, I wear long sleeves more than most anyways. So now you know, my arms are my kryptonite.
So as my year comes to a close, I've been wearing my body media since late April. When I started wearing it and until just 2 months ago, I had severe chronic anemia, unable to do 8000 steps at the time, or if I did one day the next required a day of rest. so I was averaging about 3-4000 steps at the time. I'm thrilled that my steps have increased not just to 8000 but more often over that. My weight loss isn't as satisfactory, but you can't have everything at one time can you? I have 4 more months to reach more of my weight loss goal, which as I've been healthier the last two months, it should be easier to achieve it.
My daughter Miss P. flew in from London late Monday night. We then started a week trying to keep exercise in our day, as well as getting ready for the holidays, and for her to meet up with old friends. She is used to 6 hours a day of exercise from dance and body conditioning. Obviously we aren't going to do that here, but she does require some maintenance.
She told me she does not like yoga, so I took her to Hot Yoga and there she discovered its not so bad,- her first class was a fusion class, followed by a Hatha class, and then tonight we did a power sculpt class. All of which she excels at while I struggle but that's to be expected...with our difference in age and physique. But it does leave this mother a little jealous that she can no longer function as a young adult. Argh, the natural process of aging needs to be slowed down for sure.
So then I've been so busy, trying to run around and get things done, I wasn't checking my body media but I was wearing it. After shopping trips, and I wish it would record yoga better as and activity, because the movements aren't more athletic i don't get much credit for it, But it does make my calorie burn go up, so I guess its the trade off. I plugged in my media today and was fascinated to find that Christmas eve and Christmas day, had large numbers for both steps, and calorie burns. I did not expect this at all! Christmas eve, I spent preparing the meal for Christmas day- we had at that time a count of 18 coming for the family meal. I made a low fat lasagna- using chicken and turkey sausage, cottage cheese, low fat mozzarella. It turned out delicious and no one knew it was lower calorie than me. Christmas eve my immediate family of Miss P and Mr G always have enchiladas, fresh fruit salad, and either black beans or rice (we are not Hispanic- we just like Mexican food alot). This year again, using 2% cheese, and lower fat turkey my meal was healthier. You can't go wrong with fresh fruit. I always look for the fruits we don't usually have like pineapple, kiwis, pomegranate, fuyu persimmons. They are treat anytime but extra special all together. My daughter made cookies for gift boxes, a tiramisu from scratch, and a traditional cranberry cake we serve with a hard sauce for Christmas day desert..
I found that while we were busy spending all this time in the kitchen I managed over 14000 steps.
Christmas day, after opening presents and my daughter made us breakfast of panatone bread french toast, left over fresh fruit and some bacon. It was delicious! We then had to start on the re-arranging of furniture to figure out how to seat 19 people for sit down dinner. Mr G and I spent the time doing this, finding and adding table leaves, searching through our home to find adequate seating, dressing the tables, etc. My steps again over 14000 and calories burn up to 3400.
My calorie burn minimum is 2050 but lately even on days that are light activity I've been burning more in 2300-2500 level. Pretty cool for sure.
I'm seeing small changes in my body, these days. I've never been comfortable with it, too much ridicule when I was young from someone who was important in my life. Consequently I don't have a body that I love, but one I'm struggling to. I can tell you more things I hate about my body than I love but my most hated are my upper arms. I have those kinds of upper arms that although muscular, encompass as much fat as they possibly can squeeze into them. Mini little ham hocks they are like. When I focus on lifting weights or doing kettle bells I can tolerate them, however I try to wear longer sleeves for anything besides yoga, because I hate them so. Having had melanoma a few years ago, I wear long sleeves more than most anyways. So now you know, my arms are my kryptonite.
So as my year comes to a close, I've been wearing my body media since late April. When I started wearing it and until just 2 months ago, I had severe chronic anemia, unable to do 8000 steps at the time, or if I did one day the next required a day of rest. so I was averaging about 3-4000 steps at the time. I'm thrilled that my steps have increased not just to 8000 but more often over that. My weight loss isn't as satisfactory, but you can't have everything at one time can you? I have 4 more months to reach more of my weight loss goal, which as I've been healthier the last two months, it should be easier to achieve it.
Tuesday, December 13, 2011
A surprise for me!
OK, yes I am bragging and tooting my own horn. I went to a training this weekend for Zumba Toning. It's pretty intense. 8 hours of working out, which admittedly doesn't always feel like your "working" out and other times its like can we stop now? included with class time and thinking. by hour 7 my feet hurt, too much impact for them, and my knee hurt, where I have small tear in a ligament. They are both still kind of sore, especially my knee. I wear a brace during workouts to help protect and remind me to be careful. I took it off half way because it got sweaty and hot... dumb dumb dumb...all I can say. 3 days later, its' still nagging me.
So wearing the body media device you get a pretty good idea of what your doing. I had just short of 4000 calories burned that day. Isn't that awesome? BUT the best part, is I weighed this morning, and I'm at my lowest weight in 4 1/2 years. Woot woot! I'm so excited. I finally broke through a plateau I've been stuck at, gaining and losing but never going below that one number. Yippee yes I said it, Yippee!
So wearing the body media device you get a pretty good idea of what your doing. I had just short of 4000 calories burned that day. Isn't that awesome? BUT the best part, is I weighed this morning, and I'm at my lowest weight in 4 1/2 years. Woot woot! I'm so excited. I finally broke through a plateau I've been stuck at, gaining and losing but never going below that one number. Yippee yes I said it, Yippee!
Tuesday, December 6, 2011
Its December!
Oh its December and so much is happening. First I've got a new job with the sno-valley Ymca teaching Zumba gold to start, and hopefully a bit more as time goes by and we see how the Y develops. I am so excited to have this opportunity to work in the Y and with the community.
Second on my list is that my daughter will be home for Christmas from London England. She'll be back the 19th hopefully barring weather etc. It's a long flight but so excited for her return.
Third - I've recently started taking HoT Yoga. I didn't think I would like it, didn't think I could stand the heat mostly. I'm not up the whole time that's for sure, BUT and this is big, I LOVE the way I feel when the class is over. The toxins just feel like they melt out of you. I think knowing that its only going to be 60 minutes help. My first class was 90 minutes and I laid on the floor probably 40 of those trying to adjust, when I would get light headed in the standing poses. I want my hubs and daughter to go with me for this. I'm determined to get him to a zumba class one of these days as well.
Fourth, I'm taking a Zumba Toning Training this coming Saturday. I'm so jazzed. I love working with weights. That's how I damaged my shoulder 4 years ago lifting 160lbs but it doesn't change things I still love the feel of holding weights, and the burn you get. I look forward to taking this training and then being able to take the Gold toning training. I already do light weight circuit type training with my a couple of my gals, so this will be more fun for them! Hurray!!
Fifth, I had this big realization today as I was carrying cat litter in. The boxes weigh 25 lbs each. I had two, one in each hand. As I was carrying them and feeling how much they weighed me down, it came to me that this is the amount of weight the doctor told me I needed to lose this year, by mid April- was the goal he set. I need to work harder at this that's for sure. I still have 40 of those to go. I had an excuse at not being able to do much while i was so severely anemic, but I no longer am(fingers crossed). It's not that I don't exercise I do, I do Zumba almost everyday, and now have started the yoga, which isn't so much for weight loss as more of a mind body connection. but I need to actual monitor my food intake better. I eat a ton of veggies and salad, and I use lemon juice for dressing not a fat laden dressing. But I'm not careful about making sure I eat regularly or get enough calories which can make just as many problems as eating too many. So now is the time to work on that before the new year actually.
Do any of you follow weight watchers? I got a notice their points plus program has new changes. I guess they are still ironing out the program with the changes. my actual favorite plan was the one they did that included the quick start program about 14 years ago. I wish to this day I still had that yellow quick start book. I lost 40 pounds doing that particular program, and wish I could go back to that program. I don't know where that book is, but I know I had it when I moved to this house. The hunt is on, if it worked once it can work again.
Alright then , I know how busy the holidays get, between shopping, visiting , and cooking too much.
Second on my list is that my daughter will be home for Christmas from London England. She'll be back the 19th hopefully barring weather etc. It's a long flight but so excited for her return.
Third - I've recently started taking HoT Yoga. I didn't think I would like it, didn't think I could stand the heat mostly. I'm not up the whole time that's for sure, BUT and this is big, I LOVE the way I feel when the class is over. The toxins just feel like they melt out of you. I think knowing that its only going to be 60 minutes help. My first class was 90 minutes and I laid on the floor probably 40 of those trying to adjust, when I would get light headed in the standing poses. I want my hubs and daughter to go with me for this. I'm determined to get him to a zumba class one of these days as well.
Fourth, I'm taking a Zumba Toning Training this coming Saturday. I'm so jazzed. I love working with weights. That's how I damaged my shoulder 4 years ago lifting 160lbs but it doesn't change things I still love the feel of holding weights, and the burn you get. I look forward to taking this training and then being able to take the Gold toning training. I already do light weight circuit type training with my a couple of my gals, so this will be more fun for them! Hurray!!
Fifth, I had this big realization today as I was carrying cat litter in. The boxes weigh 25 lbs each. I had two, one in each hand. As I was carrying them and feeling how much they weighed me down, it came to me that this is the amount of weight the doctor told me I needed to lose this year, by mid April- was the goal he set. I need to work harder at this that's for sure. I still have 40 of those to go. I had an excuse at not being able to do much while i was so severely anemic, but I no longer am(fingers crossed). It's not that I don't exercise I do, I do Zumba almost everyday, and now have started the yoga, which isn't so much for weight loss as more of a mind body connection. but I need to actual monitor my food intake better. I eat a ton of veggies and salad, and I use lemon juice for dressing not a fat laden dressing. But I'm not careful about making sure I eat regularly or get enough calories which can make just as many problems as eating too many. So now is the time to work on that before the new year actually.
Do any of you follow weight watchers? I got a notice their points plus program has new changes. I guess they are still ironing out the program with the changes. my actual favorite plan was the one they did that included the quick start program about 14 years ago. I wish to this day I still had that yellow quick start book. I lost 40 pounds doing that particular program, and wish I could go back to that program. I don't know where that book is, but I know I had it when I moved to this house. The hunt is on, if it worked once it can work again.
Alright then , I know how busy the holidays get, between shopping, visiting , and cooking too much.
Thursday, November 24, 2011
Thanksgiving...
I hope you find many things to be Thankful for this season. I am extremely thankful that I'm currently at low normals for iron. It has been so long to get here. I'm hoping that it stays for awhile and doesn't crash again. Iron may seem like its not too important, but without, you have no energy, constant fatigue, low blood counts so you don't breathe well and your body doesn't have enough oxygen to perform well.
To be able to get through my classes, to get through a day without having to nap, to be able to shop more than one store with my daughter is joyous.
I'm thankful the health of my family, that they are employed, and have homes. I'm thankful that my daughter is having the experience of her life, going to school in London, England. I miss her terribly but am so happy for her.
These are just a few things I'm thankful for. Being able to exercise, to spend time with my family and friends are the most important.
May you have a grand holiday with your family and friends.
Cheers!
To be able to get through my classes, to get through a day without having to nap, to be able to shop more than one store with my daughter is joyous.
I'm thankful the health of my family, that they are employed, and have homes. I'm thankful that my daughter is having the experience of her life, going to school in London, England. I miss her terribly but am so happy for her.
These are just a few things I'm thankful for. Being able to exercise, to spend time with my family and friends are the most important.
May you have a grand holiday with your family and friends.
Cheers!
Thursday, November 3, 2011
ZUMBA
How did you celebrate Halloween? I went to my favorite activity, Zumba. Even though there were only 3 of us and the teacher it was perfect. The room was freezing n entering and on leaving I was pouring sweat. On return all but a few pieces of candy had been passed out to the neighborhood children, so it was great for me. This was my first Halloween night spent exercising, and I have to say it won't be my last.
Saturday, October 8, 2011
Don't waste your time!
If you are constantly finding your self dissatisfied, or unsatisfied, with life, friendships, your appearance?
Step back and look at all the good in your life. Instead of focusing on the disappointments begin to be thankful for the little things.
Quickly you’ll find your are more that satisfied with life.
Step back and look at all the good in your life. Instead of focusing on the disappointments begin to be thankful for the little things.
Quickly you’ll find your are more that satisfied with life.
Sunday, September 25, 2011
Finding and Keeping Motivation
Finding motivation can be hard sometimes. If you have health issues it might be enough, but often not for long term motivation. It's assumable we all want to be healthy, a proper weight, feel great, keep ahead of those 20 years or more younger than we are. So what keeps you motivated or better yet, gets you motivated? Is it the promise of weighing less, or having a healthy heart, or getting a new number for pants size? Or is how you will feel when you walk 18 holes of golf? or get through the Zumba class and feel like you could take another one right away? Is it the promise of what you will look like when you put a new outfit? Are you inspired by others and their achievements? There are so many things it can be.
When I was in my 30's the I saw a picture of my self bent over during a party for my 2 yr old daughter and I was mortified. So I started weight watchers. I'm a life time member of weight watchers NOT because I made the lifetime goal weight, BUT because I keep going back, time after time. At that time i lost a significant amount of weight, and had people make several comments all the time. It drove me nuts. I didn't and still don't want my weight to be a topic of discussion. I got alot of "you're such and inspiration" and I couldn't handle it. After awhile I quit Weight watchers and quit journaling my eating. I took my motivation picture down of my then large butt bent over and taking up a large portion of the photo. Over the next 18 years, I've gone back on and off WW's. Its always a great way to eat. In my mind I have a safe high weight, and a too high I'm not going there weight. So it makes me an eternal member. I want those numbers to change. To not accept being overweight. To lose the complacency that I've attained over the years.
I've always been active but the last 6 1/2 years has been much harder to be. I had a shoulder injury that was surgically repaired, scar tissue impairs some movement. I've had two herniated disc, which occasionally flair up. I don't lift weights like I used to and that was my favorite activity. BUT I did find something new, even for my 2 left feet, I've found Zumba. The music, the movement it just grabs me. I've taken courses to be a licensced instructor for the Zumba and the Zumba Gold speciality. I'm challenged by severe anemia, where I have to get IV injections several times a month, but I keep plugging on at it. I'm looking forward to taking the Toning licencse for zumba some time in the next 6 months because it uses weights. And because I want to look good - Athletic and healthy and strong for class, I've finally found a motivation based on ME. When my daughter was younger I didn't want her to have a fat mom. But she ultimately did, but I was healthy and strong fat mom. So I let it go. But she isn't at home now she's in England attending school, and we skype. Those skype sessions are motivating because I look at myself the entire time I'm talking to my daughter and I can't stand how chubby my face looks. I'm uber pale, because of the anemia, which won't change much, but I can change how chubby I look.
So I'm making new things my motivators. I have new ideas of what will keep me going- I'm looking all the time for items to keep me motivated. I want to be able to buy a Zumba Instructor shirt and have it look hot, not like i squeezed into it. I want to be able to look at the skype picture and say I look pretty good for a 53 year old. I want to portray energy and vibe. People talk about motivation boards, I don't really have one of those, I do put sayings under the glass on my desk I like to read them when I least expect it. I accept that I'm a mom with an empty nest and better get busy doing something for myself. I like to journal, and if I'm going to work on losing weight, I have to journal my food, keeping track of amounts. Food journaling is the biggest factor in weight loss I believe. Its important to be aware of what and how much you intake. Know where your mistakes and successes are. And if every once in awhile you write feelings and thoughts down, that's OK too. It can play insight to what's happening in your healthy journey.
When I was in my 30's the I saw a picture of my self bent over during a party for my 2 yr old daughter and I was mortified. So I started weight watchers. I'm a life time member of weight watchers NOT because I made the lifetime goal weight, BUT because I keep going back, time after time. At that time i lost a significant amount of weight, and had people make several comments all the time. It drove me nuts. I didn't and still don't want my weight to be a topic of discussion. I got alot of "you're such and inspiration" and I couldn't handle it. After awhile I quit Weight watchers and quit journaling my eating. I took my motivation picture down of my then large butt bent over and taking up a large portion of the photo. Over the next 18 years, I've gone back on and off WW's. Its always a great way to eat. In my mind I have a safe high weight, and a too high I'm not going there weight. So it makes me an eternal member. I want those numbers to change. To not accept being overweight. To lose the complacency that I've attained over the years.
I've always been active but the last 6 1/2 years has been much harder to be. I had a shoulder injury that was surgically repaired, scar tissue impairs some movement. I've had two herniated disc, which occasionally flair up. I don't lift weights like I used to and that was my favorite activity. BUT I did find something new, even for my 2 left feet, I've found Zumba. The music, the movement it just grabs me. I've taken courses to be a licensced instructor for the Zumba and the Zumba Gold speciality. I'm challenged by severe anemia, where I have to get IV injections several times a month, but I keep plugging on at it. I'm looking forward to taking the Toning licencse for zumba some time in the next 6 months because it uses weights. And because I want to look good - Athletic and healthy and strong for class, I've finally found a motivation based on ME. When my daughter was younger I didn't want her to have a fat mom. But she ultimately did, but I was healthy and strong fat mom. So I let it go. But she isn't at home now she's in England attending school, and we skype. Those skype sessions are motivating because I look at myself the entire time I'm talking to my daughter and I can't stand how chubby my face looks. I'm uber pale, because of the anemia, which won't change much, but I can change how chubby I look.
So I'm making new things my motivators. I have new ideas of what will keep me going- I'm looking all the time for items to keep me motivated. I want to be able to buy a Zumba Instructor shirt and have it look hot, not like i squeezed into it. I want to be able to look at the skype picture and say I look pretty good for a 53 year old. I want to portray energy and vibe. People talk about motivation boards, I don't really have one of those, I do put sayings under the glass on my desk I like to read them when I least expect it. I accept that I'm a mom with an empty nest and better get busy doing something for myself. I like to journal, and if I'm going to work on losing weight, I have to journal my food, keeping track of amounts. Food journaling is the biggest factor in weight loss I believe. Its important to be aware of what and how much you intake. Know where your mistakes and successes are. And if every once in awhile you write feelings and thoughts down, that's OK too. It can play insight to what's happening in your healthy journey.
Friday, September 2, 2011
More Zumba training coming up!
Early august I went to Zumba training and had a blast. In just a few weeks I will be doing some additional training to become a Zumba Gold instructor. I'm really excited to take this class, as I have some students that I train, that aren't too sure about choreography, but this will be easier for them to adapt too.
I also just finished studying materials to become a Zumba circuit instructor. I haven't looked at a Curves to teach yet, and most of the ones around us have instructors, so it would be enlisting as a sub, or trying to start a second class, However with my experience and training as a fitness specialist, I'm starting a circuit class with free weights & body weight exercises in the same format at the dance studio I teach at. I'm really excited to start this class next week.
I've been taking classes around town from other instructors still as it makes me feel like there's always a learning opportunity and its nice to take class without having to think what the next step is, or is everybody else looking like they are doing ok?
My daughter leaves in a couple weeks, and I'm getting ready to go back into teaching schedule at the school, so it may be just a bit before I have time to share. Just FYI hubs and I went to Kauai for 2 weeks to stay with family and have a vacation together. I worked on wearing my arm band and trying hard to not enjoy too many tropical drinks. We swam and hiked, and toured a lot. The 2 day air trips, kept my steps up. Especially the 6 hour overlays. IT was screaming hot in Honolulu and the air- conditioning was not working inside the terminal buildings. We walked and walked just trying to find a cool drink, or maybe a restaurant with a fan blowing, OR a bench with a breeze. You always wonder if you will walk more or less when on holiday, but I managed most days to keep up between 7 & 10,000 most days.
I also just finished studying materials to become a Zumba circuit instructor. I haven't looked at a Curves to teach yet, and most of the ones around us have instructors, so it would be enlisting as a sub, or trying to start a second class, However with my experience and training as a fitness specialist, I'm starting a circuit class with free weights & body weight exercises in the same format at the dance studio I teach at. I'm really excited to start this class next week.
I've been taking classes around town from other instructors still as it makes me feel like there's always a learning opportunity and its nice to take class without having to think what the next step is, or is everybody else looking like they are doing ok?
My daughter leaves in a couple weeks, and I'm getting ready to go back into teaching schedule at the school, so it may be just a bit before I have time to share. Just FYI hubs and I went to Kauai for 2 weeks to stay with family and have a vacation together. I worked on wearing my arm band and trying hard to not enjoy too many tropical drinks. We swam and hiked, and toured a lot. The 2 day air trips, kept my steps up. Especially the 6 hour overlays. IT was screaming hot in Honolulu and the air- conditioning was not working inside the terminal buildings. We walked and walked just trying to find a cool drink, or maybe a restaurant with a fan blowing, OR a bench with a breeze. You always wonder if you will walk more or less when on holiday, but I managed most days to keep up between 7 & 10,000 most days.
Monday, August 8, 2011
New heights being reached!
This weekend I went with my daughter and we did the training to become licensed Zumba fitness instructors. This was sweaty, hard work, and fun, and we were both able to take away our certificates/licenses to start teaching. Does that mean I'm going start tomorrow NO WAY, but I will in a few weeks start up something- first I have to go on vacation- tee hee, and while I'm gone I plan on listening to music and planning choreography so I can be more ready.
So When I came home and plugged in my arm band it said I had done 23,477 steps and burned 3789 calories. Those were new numbers for me to reach for sure. I had been so worried about my iron levels and severe anemia I was worrying about being able to make it through the whole training. I was definitely on the older end of trainers, while my daughter was on the younger end. Trying to keep up with her during these classes we've been taking together is something else. Definitely keeps you young at heart.
So When I came home and plugged in my arm band it said I had done 23,477 steps and burned 3789 calories. Those were new numbers for me to reach for sure. I had been so worried about my iron levels and severe anemia I was worrying about being able to make it through the whole training. I was definitely on the older end of trainers, while my daughter was on the younger end. Trying to keep up with her during these classes we've been taking together is something else. Definitely keeps you young at heart.
Nothing happens unless you keep trying.
Searching blog land I ran into this blog called " This is not a diet" and this was a post in last month. http://thisisnotadiet-itsmylife.com/2011/07/16/12-things-i-did-to-lose-125-pounds/
She made this large post and I pulled just a small section of it out to share with you. But by all means go read the whole post- She listed 125 things she did to lose 125 pounds. There are many significant things in here but today these hit me the strongest because I know at times I and many that I know as well tend to do these things that she stopped doing to be successful. As a fitness professional I am always trying to boost the confidence of others, encourage them to work hard, and follow a healthy eating style. But the focus here in the section I've copied here is that she was kind and gentle to herself. She learned to like her self and accept her body instead of spending her time chastising herself and making herself miserable. I am amazed at what people will call themselves when they are overweight or unsuccessful on some part of the journey. She found ways to account to herself her changes. You can't lose weight or get healthy habits for anyone but yourself. You may be inspired to do it because of someone special in your life- child, significant either or parent, but the reality is you have to do it for yourself. And most important is that it doesn't happen all at once. You may gain while attending the gym, and changing habits but you've started something new and you're going to have ups and downs.
Excerpt from "This is not a diet" site listed above.
She made this large post and I pulled just a small section of it out to share with you. But by all means go read the whole post- She listed 125 things she did to lose 125 pounds. There are many significant things in here but today these hit me the strongest because I know at times I and many that I know as well tend to do these things that she stopped doing to be successful. As a fitness professional I am always trying to boost the confidence of others, encourage them to work hard, and follow a healthy eating style. But the focus here in the section I've copied here is that she was kind and gentle to herself. She learned to like her self and accept her body instead of spending her time chastising herself and making herself miserable. I am amazed at what people will call themselves when they are overweight or unsuccessful on some part of the journey. She found ways to account to herself her changes. You can't lose weight or get healthy habits for anyone but yourself. You may be inspired to do it because of someone special in your life- child, significant either or parent, but the reality is you have to do it for yourself. And most important is that it doesn't happen all at once. You may gain while attending the gym, and changing habits but you've started something new and you're going to have ups and downs.
Excerpt from "This is not a diet" site listed above.
- Said nice things to myself in the mirror
- Stopped berating myself
- Listened to my body
- Did it for me and for my health and nobody else
- Told myself I deserve to be healthy and happy
- Ate when I was hungry, stopped when I was full
- Weighed myself regularly
- Learned to accept weight fluctuations
- Took measurements
- Rewarded myself with new clothes, bargain shopping at each new size
- Focused on quality of food, not quantity
- Reached for the smallest slice of pizza instead of the biggest
- Portioned out snacks then put the package away instead of eating out of the box or bag
- Stopped blaming other people and circumstances for my own choices
- Put my foot down at work for my gym time and made it non-negotiable
Sunday, July 31, 2011
browsing and this is what I found
I was actually browsing the web looking for some new ideas for class and stumbled onto this blog"Fitness after Fifty." I liked her comments and research for the short articles she wrote. Here is and excerpt from her page. I find that I teach in this Hybrid style, trying to mix in different styles usually strength training with yoga/pilates for my dance students and my older students as well to keep their core strong, back healthy and balance as part of their weekly exercise routine. So read this tidbit and open your mind and body to something new. I've been taking some zumba and plan on being certified, so I'm hoping to get my students involved in it, even it its just a couple routines mixed with strength training.
Hybrid Exercise Classes (From the Blog: Fitness after Fifty)
Combination classes (hybrid exercise classes) are among the latest trends at fitness centers everywhere. These classes give you a chance to spice up your routines and also give you a chance to sample several different disciplines.
People are often resistant to change but a hybrid class can put a new perspective on things. Hybrid classes borrow the better of two complementary workouts and fuse them together, but a good hybrid class is more than just slapping two exercise forms together with up-beat music. Ideally a class offers a cardiovascular workout as well as strength and flexibility training.
Camille Noe Pagan (Arthritis Today: May/June 2011) discusses the pros and cons of adding a hybrid workout to your routine. If you are seeing terms such as AI CHI, Gyrontonics, Piloxing, Yogalaties and Zumba in your fitness brochures, you aren’t seeing double and they aren’t typographical errors. Let’s look at some of the combinations: AI CHI (water aerobics + tai chi), Gyrontonics (multiple disciplines like gymnastics, yoga, ballet and tai chi), Piloxing (Pilates + boxing), Yogalaties (Yoga + Pilates) and Zumba (aerobics + Latin dance). People are loving fusion fitness because it is challenging and novel.
The hybrid workout can introduce you to more than one form of exercise and also introduce an element of fun. Fun is especially important if your current routine is getting boring. Monotony is a killer when it comes to maintaining a “fitness for life” program. In a hybrid program you will use more muscle groups and that should reduce the incidence of repetitive stress and injury while boosting over all fitness.
Before giving it a try, be sure that the instructor has experience working with people of all ages and physical capabilities. Look for a class that includes a gentle, flexibility-enhancing exercise such as Pilates or tai chi. Let the instructor know that you are a newbie and may need to modify some of the moves. A good instructor will ease you gently into the flow. and make helpful suggestions without making you feel like the odd man out. A good instructor will offer modifications for different physical and fitness needs. Go slowly. You don’t need to do all of the moves right from the beginning. Focus on learning your new workout rather than attempting to do it as the highest impact possible, and don’t try to keep up with more experienced exercisers. If you like to know the moves before taking a class, start with a beginner skill level DVD. The idea should be to get movement into your life and have fun.
People are often resistant to change but a hybrid class can put a new perspective on things. Hybrid classes borrow the better of two complementary workouts and fuse them together, but a good hybrid class is more than just slapping two exercise forms together with up-beat music. Ideally a class offers a cardiovascular workout as well as strength and flexibility training.
Camille Noe Pagan (Arthritis Today: May/June 2011) discusses the pros and cons of adding a hybrid workout to your routine. If you are seeing terms such as AI CHI, Gyrontonics, Piloxing, Yogalaties and Zumba in your fitness brochures, you aren’t seeing double and they aren’t typographical errors. Let’s look at some of the combinations: AI CHI (water aerobics + tai chi), Gyrontonics (multiple disciplines like gymnastics, yoga, ballet and tai chi), Piloxing (Pilates + boxing), Yogalaties (Yoga + Pilates) and Zumba (aerobics + Latin dance). People are loving fusion fitness because it is challenging and novel.
The hybrid workout can introduce you to more than one form of exercise and also introduce an element of fun. Fun is especially important if your current routine is getting boring. Monotony is a killer when it comes to maintaining a “fitness for life” program. In a hybrid program you will use more muscle groups and that should reduce the incidence of repetitive stress and injury while boosting over all fitness.
Before giving it a try, be sure that the instructor has experience working with people of all ages and physical capabilities. Look for a class that includes a gentle, flexibility-enhancing exercise such as Pilates or tai chi. Let the instructor know that you are a newbie and may need to modify some of the moves. A good instructor will ease you gently into the flow. and make helpful suggestions without making you feel like the odd man out. A good instructor will offer modifications for different physical and fitness needs. Go slowly. You don’t need to do all of the moves right from the beginning. Focus on learning your new workout rather than attempting to do it as the highest impact possible, and don’t try to keep up with more experienced exercisers. If you like to know the moves before taking a class, start with a beginner skill level DVD. The idea should be to get movement into your life and have fun.
Thursday, July 28, 2011
My Iron is up and what a difference
After completing and extensive series of iron iv's, I'm feeling great! I hope this last at least until I've returned from vacation in Kauai. My steps have increased, I actually had a day that came over 1300 steps. It was a productive day, that included my faster zumba class, a couple shopping trips searching for fabric and patterns- what else! but also window shopping as I waited for my daughter to finish work.
Since this wonderful energy is taking charge, I've noticed my steps have increased overall on a daily basis. Also returning is a trend to go back to exercise. Instead of going to the movies as much, I do a drop in class of Zumba and hope to be adding yoga/pilates as well. I need to stretch more, and feel these would be helpful as well.
How are your summer challenges going? Have you been able to make any progress? I know the heat is oppressive in many areas right now and can make it difficult to meet those challenges that involve outdoor activities. We've had only about 4 days with temperatures reaching the 80's this month. I like cool weather as long as its sunny, but its not always so and people have come to calling the various summer months things like junaury(June+January), juber (July+October) etc. My husband just keeps saying its October. Oh sad when you look forward to those few months of sun and warmth together. Of course if it gets very much into the 80's seattlites also complain its to Hot! Oh well schizophrenic weather is the norm here.
Since this wonderful energy is taking charge, I've noticed my steps have increased overall on a daily basis. Also returning is a trend to go back to exercise. Instead of going to the movies as much, I do a drop in class of Zumba and hope to be adding yoga/pilates as well. I need to stretch more, and feel these would be helpful as well.
How are your summer challenges going? Have you been able to make any progress? I know the heat is oppressive in many areas right now and can make it difficult to meet those challenges that involve outdoor activities. We've had only about 4 days with temperatures reaching the 80's this month. I like cool weather as long as its sunny, but its not always so and people have come to calling the various summer months things like junaury(June+January), juber (July+October) etc. My husband just keeps saying its October. Oh sad when you look forward to those few months of sun and warmth together. Of course if it gets very much into the 80's seattlites also complain its to Hot! Oh well schizophrenic weather is the norm here.
Wednesday, June 8, 2011
Despite travel things are good
Its been a bit but I've been out of town. Well traveling 1900 miles by car, over 5 days doesn't leave much time for exercise. 2 days there and 2 days back, with one day in between to watch my daughter perform and also get her moved out of her apartment. We really didn't get out and do any sight seeing. We did drive on the great Hwy and get some lovely photos.
I still managed to keep my calorie burn avg. at 2388 with intake about 1700, my steps at 5500 despite the 7- 8 hours a day in the car, my sleep still is never where it should be, averaging about 5.5 hours.
I'm really trying to reduce the foods that contain fat, without completely going vegetarian. With the low iron, I still need iron rich foods and beef does seem the best meat for me. I love that all the farmers markets in the area are starting up again. My goal is to always have two vegetables with dinner not just salad. My green salad is more than just lettuce, i usually have tomatoes, peppers, some olives, and often cucumbers. But I'm trying to get more broccolini, squashes, beets and others in there. I'm not that fond of broccoli, but LOVE broccolini. Artichokes, are my go to veggie these days. Steamed or boiled and then grilled with a bit of olive oil and sea salt, No dip for me just pure unadulterated artichoke.
I still managed to keep my calorie burn avg. at 2388 with intake about 1700, my steps at 5500 despite the 7- 8 hours a day in the car, my sleep still is never where it should be, averaging about 5.5 hours.
I'm really trying to reduce the foods that contain fat, without completely going vegetarian. With the low iron, I still need iron rich foods and beef does seem the best meat for me. I love that all the farmers markets in the area are starting up again. My goal is to always have two vegetables with dinner not just salad. My green salad is more than just lettuce, i usually have tomatoes, peppers, some olives, and often cucumbers. But I'm trying to get more broccolini, squashes, beets and others in there. I'm not that fond of broccoli, but LOVE broccolini. Artichokes, are my go to veggie these days. Steamed or boiled and then grilled with a bit of olive oil and sea salt, No dip for me just pure unadulterated artichoke.
Saturday, May 21, 2011
I broke 8000 steps!
Well its take a bit, but I finally made and surpassed 8000 steps.
Of course I don't know that I want to get up at 4am everyday to achieve this. I had such a long day, going to the airport at 4 am, back home and then off to work to teach my first 2 clients. Followed a break with my hubs who just returned from a 3 week trip, then back into to town, for and iron shot, quick shopping trip, and back to work to teach my 2nd class. Followed by my 3rd class of young students who are just preparing for point. We worked on lots of band exercises and stretches for their feet and legs. By the time I got home it was 9 pm. I plugged my bodymedia in this morning and it said I had reached 8964 steps. Whoo hoo. I'm pretty excited. The extra iron has been helping too.
Of course I don't know that I want to get up at 4am everyday to achieve this. I had such a long day, going to the airport at 4 am, back home and then off to work to teach my first 2 clients. Followed a break with my hubs who just returned from a 3 week trip, then back into to town, for and iron shot, quick shopping trip, and back to work to teach my 2nd class. Followed by my 3rd class of young students who are just preparing for point. We worked on lots of band exercises and stretches for their feet and legs. By the time I got home it was 9 pm. I plugged my bodymedia in this morning and it said I had reached 8964 steps. Whoo hoo. I'm pretty excited. The extra iron has been helping too.
Tuesday, May 17, 2011
averaging about 4500
Tough weekend, my computer tried to upload some program update and it didn't go so well. I wasn't able to put in my info from device until today.
Being sick most of Sunday night and monday, still a little rough today. Even so I appeared to have averaged between 4000 - 4500 a day. My calories were all over the place because I couldn't eat much, and finally got some chicken soup - it really is a cure all.
We went out for tapas for dinner, they have most delicous dips plate called Dips love- there's hummus, tzaki, baba ganoush, red pepper feta & cream cheese, and a green herb, feta and cream cheese, with pita bread, and Olives. We shared a gyro platter with lamb meat so thinly sliced, more hummus, and pita.
The girls shared a canoli because they had never had one before, but both became fans. I havent' had canoli for about 30 years. It was good to get a taste of it, but I was really full from the other sutff.
Next few days will be interesting, as my girl is home til friday.
Being sick most of Sunday night and monday, still a little rough today. Even so I appeared to have averaged between 4000 - 4500 a day. My calories were all over the place because I couldn't eat much, and finally got some chicken soup - it really is a cure all.
We went out for tapas for dinner, they have most delicous dips plate called Dips love- there's hummus, tzaki, baba ganoush, red pepper feta & cream cheese, and a green herb, feta and cream cheese, with pita bread, and Olives. We shared a gyro platter with lamb meat so thinly sliced, more hummus, and pita.
The girls shared a canoli because they had never had one before, but both became fans. I havent' had canoli for about 30 years. It was good to get a taste of it, but I was really full from the other sutff.
Next few days will be interesting, as my girl is home til friday.
Saturday, May 14, 2011
almost 8000
Yesterday, I almost made it to 8000. I was actually 7600 something. This was after I cleaned the house before leaving to teach a small group fitness class, went for walk, did some Zumba, went to an event where I spent 2 hours walking around. Then headed to late night dinner with a couple girl friends. Leaving at 9 :45 and getting home at midnight. I was bone tired. Physically just washed out, Surprised that I was able to do as well as I had- (yeah iron shots) but my mind was working too much, so watched TV for 2 hours in bed, and then had to get up and head to work. I had planned on mowing the front yard before I left for work but couldn't drag my tired butt out of the bed. By the time I got home this afternoon it started raining again. I'm so tired of rain.
Regardless I'm pretty psyched. Prior to this I've been getting to just over 6000 steps,. so this was a mile stone.
Regardless I'm pretty psyched. Prior to this I've been getting to just over 6000 steps,. so this was a mile stone.
Wednesday, May 11, 2011
checking the numbers
I always find something to buy there I didn't go with intention the intention to purchase. Doesn't everyone? This wasn't a food item though, it was jammies. I like them so much I want to go back. If you go to Costco do you find it a challenge to wade through the samples? I've really got it down to 2 mind sets. 1- only taste what you think you would buy, for reals. 2- are you there for the free Costco lunch? This is when you go and you hit many of the samples because your hungry- this is dangerous. I did this Monday but mind set 1 kept coming through. So after 1/4 of a chicken burger on the Arnold's thinwhiches, 2 oz of orange juice to wash it down, and a half of one of those bonbelle mini bells on a delicious whole wheat cracker I was done. I didn't buy any of those products, at this time. The chicken burger was delicious surprisingly. I'm trying to cut down on cheese in general but still do buy those when the family is home. OJ is delivered by the milk man. So after getting my yogurt, a pineapple, and a turkey loin I was done in the food department. Then off to the vitamins- fish oil, vitamin D, and vitamin c packets that fizz in water.
Mr G is out of town, he's been gone 2 weeks, and looks like another is on the way. It makes it difficult to make full meals. I have my artichokes, and asparagus that I love steamed and grilled lightly. And Cherry tomatoes and baby carrots. I then resort to things like individual servings of Tribe hummus- love that stuff, or cottage cheese, or yogurt. I go out a few times with friends during the week so I look at getting meat dishes then .
Have a healthy day.
Tuesday, May 10, 2011
8000 steps
So welcome to my new blog. Following is an introduction to why I have started this.
I have wanted to start this second blog for some time, but have always found a reason not to. In April I went to the doctor for a 3 hour exam. What can they do in three hours you say? Well I had many blood test run, including a glucose test, special test run through Berkeley heart lab checking for many sub levels of ldl, hdl , genetics, and goodness knows what else, and EKG, to compare to a baseline I had several years ago. I had total body photos taken to monitor my history of melanoma. I had body measurements taken, including some electronic testing for metabolism, composition, a complete history including 2 weeks of diet history. They ask you what you think or would like to weigh. How often and what types of exercise you do, what hobbies you have, your family history, stress factors in your life, depression history, its quite quite thorough. So go back three weeks later to get results and recommendations.
First thing, retake some photos that have suspicious results. 2nd long talk about the blood test- good i don't have diabetes! yeah. I also appear to have normal kidney and liver function. Bad, although my cholesterol numbers are very good- Low LDL and High HDL, but their is a gene that increases risk of heart attacks, and some sub levels of LDL also are higher than they would like. OK so now what? Add fish oil capsules- ugh, the thought has always disgusted me. Change medication- from a diuretic to a blood pressure medication that reduces inflammation. Inflammation is a big concern evidently.
3rd- iron results-I have had basically no ferretin levels for over two years. I went through tons of testing : endoscopy. colonoscopy, barium test, to make sure it wasn't gut related like ulcers. I also went to gyn to check if it was related in some way to the feminine components. But still no answers. I basically have a level of 2 where it should be 16. It means I have no reserves and used my reserves. I take mass iron but am not gaining any. This affects alot of things. Like being able to exercise, being able to not burnout after 10 minutes of walking, by being able to breathe normally instead like having asthma. It sucks no doubt about. I've learned to push through alot and basically do things anaerobically that other people don't unless they've worked out for and hour or more. So now Iron infusions at least once or twice a week.
4th - Lifestyle and diet- So what's the 8000 steps stand for? In fitness we recommend you do 10,000 steps a day to be fit. My doc wants me to 8000 at this time. Right now that's still kind of hard. I avg about 6000 which is OK but not enough. He also gave me an item from bodymedia.com that you wear on your arm about 23 hours a day- including sleep- it measures your steps, activity levels, sleep, calories used, you put your food into the computer and sync the device to keep track. Overall I like it. It's no different than keeping track of your food with weight watchers, and you get more information back. The first week I lost 4lbs. After I went off my diuretic I gained water weight, which I guess takes awhile to balance out, but I still faithfully put in everything, including that movie popcorn. So if you want to follow my 8000 steps to health follow me here. Or just check in once in awhile. I will still have my other blog, which is more creative/ life oriented.
I have wanted to start this second blog for some time, but have always found a reason not to. In April I went to the doctor for a 3 hour exam. What can they do in three hours you say? Well I had many blood test run, including a glucose test, special test run through Berkeley heart lab checking for many sub levels of ldl, hdl , genetics, and goodness knows what else, and EKG, to compare to a baseline I had several years ago. I had total body photos taken to monitor my history of melanoma. I had body measurements taken, including some electronic testing for metabolism, composition, a complete history including 2 weeks of diet history. They ask you what you think or would like to weigh. How often and what types of exercise you do, what hobbies you have, your family history, stress factors in your life, depression history, its quite quite thorough. So go back three weeks later to get results and recommendations.
First thing, retake some photos that have suspicious results. 2nd long talk about the blood test- good i don't have diabetes! yeah. I also appear to have normal kidney and liver function. Bad, although my cholesterol numbers are very good- Low LDL and High HDL, but their is a gene that increases risk of heart attacks, and some sub levels of LDL also are higher than they would like. OK so now what? Add fish oil capsules- ugh, the thought has always disgusted me. Change medication- from a diuretic to a blood pressure medication that reduces inflammation. Inflammation is a big concern evidently.
3rd- iron results-I have had basically no ferretin levels for over two years. I went through tons of testing : endoscopy. colonoscopy, barium test, to make sure it wasn't gut related like ulcers. I also went to gyn to check if it was related in some way to the feminine components. But still no answers. I basically have a level of 2 where it should be 16. It means I have no reserves and used my reserves. I take mass iron but am not gaining any. This affects alot of things. Like being able to exercise, being able to not burnout after 10 minutes of walking, by being able to breathe normally instead like having asthma. It sucks no doubt about. I've learned to push through alot and basically do things anaerobically that other people don't unless they've worked out for and hour or more. So now Iron infusions at least once or twice a week.
4th - Lifestyle and diet- So what's the 8000 steps stand for? In fitness we recommend you do 10,000 steps a day to be fit. My doc wants me to 8000 at this time. Right now that's still kind of hard. I avg about 6000 which is OK but not enough. He also gave me an item from bodymedia.com that you wear on your arm about 23 hours a day- including sleep- it measures your steps, activity levels, sleep, calories used, you put your food into the computer and sync the device to keep track. Overall I like it. It's no different than keeping track of your food with weight watchers, and you get more information back. The first week I lost 4lbs. After I went off my diuretic I gained water weight, which I guess takes awhile to balance out, but I still faithfully put in everything, including that movie popcorn. So if you want to follow my 8000 steps to health follow me here. Or just check in once in awhile. I will still have my other blog, which is more creative/ life oriented.
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