Well, today was definatley not a good day. I didn't get any of my workouts in, I didn't pack a lunch for work and I got to the mall early for work, so walked through the mall. Dang, I wish I would have fought the urge for the pretzel bits... it really set me over on my day...though, it would not have been so bad if my lunch wasn't as bad as I thought... from now on...NO MORE FRIES... and who would have thought a GRILLED Chicken Sandwhich would be 500 calories. No cheese, nothing but lettuce tomato and mayo...guess next time I ask for no mayo. Wonder how many calories are in the arby sauce... maybe I should switch to that if it's lower cal. Better yet, a grilled chicken salad at BK is probably a better choice... or a salad from subway.
On the positive side... I DID get more than my minimum of 3 workouts this week.. I worked out every day but today... Yesterda was my awesome Kick Boxing for one hour... and I did another aerobic workout one day along with my strength training everyday but yesterday and today. But with my kickboxing, I felt it was OK to not do the strength training... today... no excuse but lack of motivation...
Tomorrow is another day... I WILL do better. A promise to myself...
Saturday, September 27, 2008
Friday, September 26, 2008
Consistancy Is Key...
And so far, I think I am doing an awesome job! I have done some sort of workout every day since Sunday and my daily calorie intake has been within range! Go me!
Work has been consistantly busy this week... extra trucks that I helped offload even though it was my day off. Working in an Applience warehouse is definatley a workout in itself. Wonder just how many calories a day I actually burn. I know I walk close to 10 miles a day on any given workday...especially if I am doing any kind of working out at home after work. 5 Miles just at work alone walking... :) I should go buy myself another pedometer and keep track of my walking. I'd really like to get one that's a watch to track the calories burned in a day too...but they are so expensive.
Each night after work (or before, if I work late) I have done my strength trainging challange I posted on my blog. I've been very good about doing a minimum of 2 sets of 15 to start. Once I get going and start to feel less pain, I plan on increasinig it to three sets. Last night I worked my upper body with my weight sets too. For most of them, I used my 8 lbs weights... but there was a couple I just could not do that much so used my 5 lbs weights. It was still and awesome workout and I could feel the burn in my entire upper body. Along with my strength training, I do a minimum of 25 crunches and 24 crunches with a twist on my fitness ball. I love my cruches and the tighness in my abs. It's such and awesome feeling. I can't wait to be able to get my self back up to doing over 100 crunchs at each workout like I was doing last year.
This morning, I got up and did my cardio. I find it harder to do cardio at home as I don't have alot of motivation to come up with ideas on my own. However, this morning while laying in bed, I turned on the tv to FitTV and discovered that there was going to be a Kick Boxing Workout on at 8:00. I got myself out of bed, went down and fixed myself a light but healthy breakfast and get ready to do some Kick Boxing.
I have NEVER done kick boxing before, so this was something totally new to me. It was fun. I enjoyed the attempt at the workout...LOL. I have NO coordination but I kept moving, kept going, even if I just had to take a break from the kick boxing and go walk up and down my stairs for a bit to keep moving...lol. I'll have to keep that program in mind though for other days I work late or I am off work. It definatley got my heart rate up and I felt like I made good progress in my weightloss journey by doing the workout.
Over the past couple of days, I also have done some more reading to get my mind focused on being healthy. I actually laid in bed last night (started off in my bath...lol) reading my magazine, every article, every story, every everything, just so I could try and learn something new. It's good for me to have healthy things to read and fill my mind. It helps me to stay focused and helps me to try new things...
I forgot to fill out my "journal" page last night, so first thing after my workout this morning, I filled it out in my notebook... it's a new habit I want to create so I figured it's better to write it a day late than to just totally skip it all together. After all, it's great to see where you came from when you look back a few weeks down the road. When you see how tired and lazy you felt before starting a workout plan, to energized all day long because you worked out, it's great motivation to keep going.
Well, it's time for me to head off and start the rest of my day... I've gotten my workout in... and tonight after work, I will do my lower body strength train from my challange... will be an awesome day of working out!
Work has been consistantly busy this week... extra trucks that I helped offload even though it was my day off. Working in an Applience warehouse is definatley a workout in itself. Wonder just how many calories a day I actually burn. I know I walk close to 10 miles a day on any given workday...especially if I am doing any kind of working out at home after work. 5 Miles just at work alone walking... :) I should go buy myself another pedometer and keep track of my walking. I'd really like to get one that's a watch to track the calories burned in a day too...but they are so expensive.
Each night after work (or before, if I work late) I have done my strength trainging challange I posted on my blog. I've been very good about doing a minimum of 2 sets of 15 to start. Once I get going and start to feel less pain, I plan on increasinig it to three sets. Last night I worked my upper body with my weight sets too. For most of them, I used my 8 lbs weights... but there was a couple I just could not do that much so used my 5 lbs weights. It was still and awesome workout and I could feel the burn in my entire upper body. Along with my strength training, I do a minimum of 25 crunches and 24 crunches with a twist on my fitness ball. I love my cruches and the tighness in my abs. It's such and awesome feeling. I can't wait to be able to get my self back up to doing over 100 crunchs at each workout like I was doing last year.
This morning, I got up and did my cardio. I find it harder to do cardio at home as I don't have alot of motivation to come up with ideas on my own. However, this morning while laying in bed, I turned on the tv to FitTV and discovered that there was going to be a Kick Boxing Workout on at 8:00. I got myself out of bed, went down and fixed myself a light but healthy breakfast and get ready to do some Kick Boxing.
I have NEVER done kick boxing before, so this was something totally new to me. It was fun. I enjoyed the attempt at the workout...LOL. I have NO coordination but I kept moving, kept going, even if I just had to take a break from the kick boxing and go walk up and down my stairs for a bit to keep moving...lol. I'll have to keep that program in mind though for other days I work late or I am off work. It definatley got my heart rate up and I felt like I made good progress in my weightloss journey by doing the workout.
Over the past couple of days, I also have done some more reading to get my mind focused on being healthy. I actually laid in bed last night (started off in my bath...lol) reading my magazine, every article, every story, every everything, just so I could try and learn something new. It's good for me to have healthy things to read and fill my mind. It helps me to stay focused and helps me to try new things...
I forgot to fill out my "journal" page last night, so first thing after my workout this morning, I filled it out in my notebook... it's a new habit I want to create so I figured it's better to write it a day late than to just totally skip it all together. After all, it's great to see where you came from when you look back a few weeks down the road. When you see how tired and lazy you felt before starting a workout plan, to energized all day long because you worked out, it's great motivation to keep going.
Well, it's time for me to head off and start the rest of my day... I've gotten my workout in... and tonight after work, I will do my lower body strength train from my challange... will be an awesome day of working out!
Wednesday, September 24, 2008
Daily Journal Questions
OK, I've written up a journal plan to right out and keep in my book. My goal is to do this each and every day... This is my Daily Journal Questions...
~*~*~*~*~*~*~*~*~*~*~*~*~
1. Did I prioritize my day?
2. Did I do any Workouts?
3. What did I eat today?
4. Did I de-clutter? (Get rid of anything that does not make me smile..an uncluttered mind, home, or workspace makes you feel calm, relaxed, and happy)
5. What was my time wasters today?
6. Did I have any excuses?
7. What caused Stress for me today?
8. Did I spend time visualizing what I want in my life?
9. What are my overall thoughts/feelings concerning today?
10. What are possible obstacles for tomorrow?
11. Did I plan and prep for tomorrow?
12. Things I learned today?
13. Have I made any improvements today?
14. Name at least one thing that was really fantastic about today.
Life is Good!
~*~*~*~*~*~*~*~*~*~*~*~*~
1. Did I prioritize my day?
2. Did I do any Workouts?
3. What did I eat today?
4. Did I de-clutter? (Get rid of anything that does not make me smile..an uncluttered mind, home, or workspace makes you feel calm, relaxed, and happy)
5. What was my time wasters today?
6. Did I have any excuses?
7. What caused Stress for me today?
8. Did I spend time visualizing what I want in my life?
9. What are my overall thoughts/feelings concerning today?
10. What are possible obstacles for tomorrow?
11. Did I plan and prep for tomorrow?
12. Things I learned today?
13. Have I made any improvements today?
14. Name at least one thing that was really fantastic about today.
Life is Good!
My Fitness Contract with Myself...
Make it Great...
1. I, Lisa, will eat only when I am hungry.
2. I, Lisa, will try a new fruit or vegetable.
3. I, Lisa, will treat myself to forbidden food once a week.
4. I, Lisa, will limit the consumption of Pop (diet or regular)
5. I, Lisa, will drink 8-10 glasses of water daily.
6. I, Lisa, will exercise a minimum of 3x a week.
7. I, Lisa, will replace a red meat with fish one meal a week.
8. I, Lisa, will accept responsibility for my actions.
9. I, Lisa, will think before I eat.
10. I, Lisa, will take it one day at a time.
My Name: Lisa W.
My Current Weight: 152.2
My Goal Weight: 140 lbs.
Reason for Losing Weight: To be Fit and Healthy, to loose the weight I have gained back since reaching my goal last summer.
Signed: _________________________________________
Date: __________________________________________
1. I, Lisa, will eat only when I am hungry.
2. I, Lisa, will try a new fruit or vegetable.
3. I, Lisa, will treat myself to forbidden food once a week.
4. I, Lisa, will limit the consumption of Pop (diet or regular)
5. I, Lisa, will drink 8-10 glasses of water daily.
6. I, Lisa, will exercise a minimum of 3x a week.
7. I, Lisa, will replace a red meat with fish one meal a week.
8. I, Lisa, will accept responsibility for my actions.
9. I, Lisa, will think before I eat.
10. I, Lisa, will take it one day at a time.
My Name: Lisa W.
My Current Weight: 152.2
My Goal Weight: 140 lbs.
Reason for Losing Weight: To be Fit and Healthy, to loose the weight I have gained back since reaching my goal last summer.
Signed: _________________________________________
Date: __________________________________________
Tuesday, September 23, 2008
Not as Bad as I Thought...
I had not weighed myself in the past few days as when I decided to do this and take it a bit more serious, it was in the evening or maybe early afternoon...I don't recall now. It was just too late to get a starting weight after eatting and drinking all day. I was going to weigh myself yesterday morning and it totally slipped my mind. Today, however, I remembered to step on the scale and am happy to report that I'm not closer to 160 than I thought. When I stood on the scale, I was only 152.0 lbs... so that's about 8 lbs less than I thought. Which means, I'm only 12 lbs from my goal weight of 140. Yay for me!
I have been a good girl today... I have done 30 minutes of pilates and I have one more excersize on my challnge then I will have my workouts in for today. My flexibility is terrible since I gave up on my workouts 14 months ago. I was so limber that I could touch my nose to my knees without having to bend my knees. Now I can't even straighten my legs out straight and touch my toes without bending my knees. Time to get that limberness back!
I've not yet planned out my menues for my breakfasts and lunches. Hopefully I can do that this afternoon when I get home from work. I'm only working about 4 hours... less than that if the truck gets there soon enough and we get it off loaded as it's my day off but we are short staffed right now so I will, as the Receiving Lead, go in to help.
Think I will go grab one of my fitness magazines and head up to take a bath and read a bit. The more I read, the more my brain gets motivated to do this life style change. I need to throw out the term "diet"... as I know I can't just diet. Diets never work. I have to change the way I think about food, the way I think about fitness, the way I let my emotions control me and my actions, etc. With out making a life style change commitment. I'm bound to fail again... I WON'T fail again...
I have been a good girl today... I have done 30 minutes of pilates and I have one more excersize on my challnge then I will have my workouts in for today. My flexibility is terrible since I gave up on my workouts 14 months ago. I was so limber that I could touch my nose to my knees without having to bend my knees. Now I can't even straighten my legs out straight and touch my toes without bending my knees. Time to get that limberness back!
I've not yet planned out my menues for my breakfasts and lunches. Hopefully I can do that this afternoon when I get home from work. I'm only working about 4 hours... less than that if the truck gets there soon enough and we get it off loaded as it's my day off but we are short staffed right now so I will, as the Receiving Lead, go in to help.
Think I will go grab one of my fitness magazines and head up to take a bath and read a bit. The more I read, the more my brain gets motivated to do this life style change. I need to throw out the term "diet"... as I know I can't just diet. Diets never work. I have to change the way I think about food, the way I think about fitness, the way I let my emotions control me and my actions, etc. With out making a life style change commitment. I'm bound to fail again... I WON'T fail again...
Monday, September 22, 2008
Sunday, September 21, 2008
I'm Challanging Myself...
Monday:
1 Set Squats
1 Set Lunges (each side)
1 Set Abductions (laying or standing)
1 Set Squats
1 Set Lunges (each side)
1 Set Abductions (laying or standing)
Tuesday:
1 Set Push-Ups
1 Set Crunches
1 Set Crunches with Twist
1 Set Bananas
1 Set Push-Ups
Wednesday: Repeat Monday
Thursday: Repeat Tuesday
Friday: Repeat Monday
Saturday: Repeat Tuesday
Sunday: Repeat Monday
1 Set Squats
1 Set Lunges (each side)
1 Set Abductions (laying or standing)
1 Set Squats
1 Set Lunges (each side)
1 Set Abductions (laying or standing)
Tuesday:
1 Set Push-Ups
1 Set Crunches
1 Set Crunches with Twist
1 Set Bananas
1 Set Push-Ups
Wednesday: Repeat Monday
Thursday: Repeat Tuesday
Friday: Repeat Monday
Saturday: Repeat Tuesday
Sunday: Repeat Monday
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