Yard work

I am so exhausted. I spent a few hours raking and cleaning out brush on the hillside of the yard. It's a steep hillside, probably a good 45 degree incline from the yard to the driveway and as high up as a single story house most of the length of it. My calves are seriously feeling it. I also put up a trellis to keep the roses up out of the yard when I mow this summer.

Up, down, up, down for about half an hour clearing thorns and brush. I also raked most of it too. (my sister did some of it and the yard on one end.) My legs feel it, my arms feel it, my back feels it, and so does my energy level. Sheesh, this is the best workout I've had yet. I love when it's warm enough to do yard work. I get a good workout in, and (bonus!) I get something done.

It's been a great weekend, I hope you all were able to enjoy the sun!

Slack Saturday

Ok, so I totally skipped out on healthy yesterday. I went to a kids birthday party and...dun, dun, dunnnnn....ate a hot dog. But it didn't end there... I went on to the movies with my sister and had a coke and some popcorn. I know, not the end of the world, and I did say this was NOT a diet. So really what I'm saying here is that I'm human and will have to do a little extra in the exercise department to keep from going in reverse.

So there you have it, I had a slack day. I did manage to get a tiny bit of raking in yesterday though, so not a total loss.

Slowing down

I pulled a muscle in my lower back a few weeks ago, and for whatever reason it started bothering my again late last night. I woke up this morning with it feeling tight and like there is pressure there.

This totally blows.

I was able to do most of my workout, but couldn't get as deep into some of the moves as I normally do so I wouldn't strain it any further. I did take some ibuprofen to reduce any swelling I may have, but it looks like the rest of today is going to be a laid back kind of day. That's ok though, I'll just sit back with some music in a comfy chair and work on project #2.

What's Your Exercise Personality?

Social, loner, or free spirit? Do you have a workout style?

By Elizabeth Quinn, About.com Guide

Updated June 01, 2006

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

 
When I think about physical activity, I:

1. can't wait to put on my walking shoes
2. really want to exercise but need a push
3. dread the idea of moving a muscle, but am happy once I get moving

When I am physically active, I enjoy exercising:

1. by myself at my own pace
2. with a team or group
3. with one or two buddies

I exercise because:

1. I want to stay in shape, slim down, or improve my health
2. I want to see my friends and catch up on the latest news
3. the weather is nice or I just feel like it

When I take part in a physical activity, I usually:

1. plan the event ahead of time
2. participate when someone else has set up the activity or attend a class
3. pull it together quickly and do something active when the mood strikes

Others see me as:

1. a leader
2. a team player
3. someone who goes along with a good idea

I enjoy physical activities that are:

1. set by my own routine
2. set by a professional, teacher, or group
3. spontaneous

Scoring – For every answer, give yourself:
1 = 1 point
2 = 2 points
3 = 3 points
If you scored ...

6-9 points: you are a self-motivator
10-14 points: you are a team player
15-18 points: you are spontaneous


Self-Motivator
You like structure and organization. Creating and sticking to your own exercise plan is relatively easy, but you may find yourself losing interest in your usual routine. Try adding a few new activities such as biking, rowing, gardening, or hiking. Or try alternating your favorite workouts such as walking, swimming, and weightlifting on different days of the week.
Team Player
To you, exercise is a way to socialize and stay connected to friends and family. Group activities and classes are a natural selection for you. Sign up for an exercise class; put together a group of friends for walking; or join a team sport or sports league such as bowling, softball, or doubles tennis.
Spontaneous
You love freedom and loathe conforming to rigid rules. Things that get you moving might include a call from friends who need a fourth player for a round of golf, a hike in the woods to enjoy a beautiful fall day, or a walk to the store when you are out of milk. These activities are great, but make sure you're doing something active on most days.

Reference: American Institute for Cancer Research, Washington, D.C.

Fun day with my sis

I had a good day with my sister today. We got silly and laughed a lot, did a tiny bit of shopping and worked on our projects at the table while we listened to some music. I finished the one of the hardest parts of a new project, and I'm really excited about it. I'm going to get a second project going tomorrow, for variety. I like to trade off every couple days. :oD

I started my day very hungry, so we had breakfast first thing and then went and did the shopping bit. This means I didn't get my workout in early like I like. :o( I did get it in, but not until around 4 pm...... totally not the ideal time to be doing this. It was way harder in the afternoon than it ever is in the morning, and I don't know why. So from now on, I think I'll stick to getting it done in the morning. If I can't get it in early, I'm going to trade it off for a less strenuous workout later in the day. I actually had to use my inhaler today...bummer. I am so very tired tonight, I may have to jump in bed early. Good night!

Mom day

I was in debate this morning about taking the day off from the workouts. I thought I should give my muscles a little break, but I'm really into doing them every day now. I chose rest, but I ended up dancing around in the kitchen anyway. I will most definitely be back at it tomorrow, because I missed the energy it brings. So, maybe just yoga on the off day from the tough workout, because I feel like I need a little something everyday.

Mom came over today to play with Jax while I got some creative work done, which is great, but I think I miss alone time with my mom. He won't let us have even a few minutes alone, and then he never wants to let her go home. It will be nice when he goes to pre-school next year. Hopefully, when it gets warmer out, we will be back to taking long walks when she comes over. That usually gives us more talk time, because he likes to ride in his stroller most of the way.

Some slightly exciting news on the fit front... I checked this morning, and I've lost about a pound and a half since last week. Yay me!

A day of discoveries

Today has been a day of discoveries.

First I discovered how my favorite workout is getting easier the more I do it. I already knew this, as I've been to this point many times, but this time it somehow means more to me.

Second I discovered that jazzy bluesy music keeps my creativity flowing like a rushing river.

Third I discovered that I don't care that my weight hasn't really changed in the last week, because my body has. THAT feels great!

So now I'm thinking that the regular exercise is doing more than changing the shape of my body, I think it's keeping the endorphins going, and keeping my energy up, which is keeping the creativity flowing (along with the music). I've heard that having a lot of excess fat will actually make your brain not function as well as it does in a fit person. I think there is something to that, I think I'm proving that to myself right now. Today is a good day!

An accomplished day...sort of

It's one week later, and I can feel the muscles in my arms tightening up again, they remember what they used to look like. Yay! I got my favorite workout in, so that was good. I spent a good chunk of my day in my craft room organizing and writing ideas down. I came up with several, and all of them are based on supplies I already have. So pretty good. I discovered a musician I didn't know I liked, and that is always a good thing. I'll have to start working on my refrigerator magnet recipe plan tomorrow, I got too caught up in other projects to get it going today. I wish you all a great Tuesday, I'll write more tomorrow.

Sundays...

Ah yes, Sundays. Sunday was a total slacker day for me. I didn't get much done. I transferred a needle knitting pattern to a loom knitting pattern, and made some aesthetic changes to it to please myself. The only exercise I got in was the many trips up and down the stairs...which is pretty normal...so yeah, didn't really get any exercise in.

So today I'm back on it. I woke up sooo hungry, so I ate breakfast already and am killing a little time before I jump into a tough workout. I think I'll spend a little time today working on a menu plan for next week. I need to plan before I go to the store. I have such a bad habit of just picking up the usual stuff and trying to make meals from the random stuff I have. All of it will make meals, if you want the same thing week after week. I want to venture out and make new things, and for that to happen I need to choose what I want and THEN buy the ingredients. I had a plan for a while to make magnetic recipe/photo cards that I can stick up on the fridge and use to make my weekly meal plan and grocery list from. Today is a good day to get started on that.

Be influenced or be the influence...

Here's the thing... I am far too easily influenced by the people around me. This is my biggest demon on the get fit journey. My sister and mom are my worst weight loss enemies sometimes. I love them both, but being a roll with the punches kind of person does not work well in this situation. They love their sweets, a.k.a. the crack everyone is on and doesn't realize it's controlling them. It's so easy to just go with it when they have junk food cravings and want to share. It's hard enough fighting my own cravings, but fighting theirs too? I have to keep control of my own mess and not sabotage myself by 'rolling' with it.

I've realized, to make it through this (and get to my healthy life goal), I have to become the influence. I have to gently encourage them to make the healthier choices. I don't want to hurt their feelings, but I can't keep 'rolling' with the junk food roller coaster. I suppose the best way to go about this is to politely decline their offers and lead by example. It's going to be hard, but my goal is so much more important to me than the fleeting joy of sugar.

Drain Day

Yesterday I had a serious lack of energy, I had trouble keeping my eyes open most of the day. The cat kept waking me up all night again. My three year old was driving me nuts, he's been very needy/clingy lately. I know this is just him growing again, but it drives me nuts anyway.

I thought I was going to get out and take a walk, but we only made it two houses down when the wind picked up and cut through us...so we went back home. The sunshine looked so inviting, but the wind said, "Hey fool, I'm here to remind you it's January." So then it was on to other things, by dinner time all we had gotten in was some kitchen dancing while we cooked. If you are not familiar with "kitchen dancing" let me fill you in. :o) It's when you crank up the music and dance all crazy and silly while you cook, Very fun all by yourself, but far more entertaining and giggle inducing when you do this with someone else...like your sister. ;o)

On that note, here is what we cooked for dinner. Tilapia, couscous, salad and crescent rolls. Ok, so we didn't need the bread with the couscous, but the budget is tight this week, and I'm trying to stretch the veggies out til payday...but it looks like I may be running to the store for a few more anyway. lol

The Dream Diet: Losing Weight While You Sleep

a bit of an article from WebMD...

So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD.

The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.

Studies: Those Who Sleep Less Often Weigh More

How the hormones leptin and ghrelin set the stage for overeating was recently explored in two studies conducted at the University of Chicago in Illinois and at Stanford University in California.

In the Chicago study, doctors measured levels of leptin and ghrelin in 12 healthy men. They also noted their hunger and appetite levels. Soon after, the men were subjected to two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity.

The end result: When sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men's appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%.

It was in the Stanford study, however, that the more provocative meaning of the leptin-ghrelin effect came to light. In this research -- a joint project between Stanford and the University of Wisconsin -- about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.

The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

wasted day? maybe not? who knows?

Children are exhausting. I somehow keep forgetting this. I had every intention of doing a full workout today, but the boy kid has been exceptionally demanding. I have no total for time actually spent exercising today, it's been in spurts between other stuff. I guess it's good that I'm fitting some in in-between things today, but I just don't feel likes it's anywhere near as effective as doing it all at one time. Tomorrow I'll have to be sure I get it done before he wakes up.

I felt like I needed to find some incentive to keep me going, so I posted some info I found online in the previous post. Sometimes little tid bits of info like that are all we need to keep us going. I'm still tired from not getting enough sleep lately, but I did manage to get a little more sleep last night than on the previous two nights. Noisy cat. Sleep is just as important to weight loss as portion control, so just one more post to come for today so you know why.

Exercise: 7 benefits of regular physical activity

You know exercise is good for you — but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic staff

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today!

Yay for Sunshine!

In an effort not to bore myself, I won't be blogging daily about what I ate or what exercise I did or didn't do. I'm changing things up to keep myself interested. I probably will keep posting the exercise part, since that is what I most need to keep myself accountable for. Just know that on the food side of things, the biggest change is portion control and then trading bad habits for good ones and trading less healthy recipes for healthier ones. If I start to feel like this is some kind of "diet" I'll feel suffocated and quit.

With that said, I'm so freaking happy that it was nice and sunny out today! I got out in it and took a nice but oddly sweat inducing walk around the block with Jaxon today. Well... I walked, he chose to ride in his stroller. Now, for those of you who don't know, from where I live every street around the block (no matter which block you go around) is uphill at some point. So keeping that in mind, I was pushing 40 pounds of cute 3 yr old boy uphill in a stroller...most of the way. There was a chilly breeze at first, so it was a little surprising that I worked up a sweat at all. I hope everyone got to enjoy some of the sun today!

This just in...

I don't handle things as well as I thought I did.

I just came dangerously close to seeing someone I don't ever want to see again. It made me almost puke. I'm going to go do my 30 min yoga routine I have set up on the wii fit, I gotta get a handle on this weird stress reaction. The other thing I noticed about this little "episode", it made some stupid cravings for "comfort" food......and I caved. I just had a handful of the tomato basil chips, so that's better than just munching blindly. Oh, and I'm having a beer or two for my sanity. ;o)

On a more positive note...
Yay me! I stuck to it and did the same sweat inducing workout I did yesterday. I had another egg sandwich for breakfast (on whole grain toast this time), had another orange (cuz they're yummy!), had last nights leftovers for lunch, a handful of goldfish crackers for a snack, and bbq chicken, baked potato, and mixed veggies for dinner.

not a half bad day, I even designed a couple things in illustrator today.

Starting day

Ok, so I started this thing today, so here's the first days "info" or stats or whatever I decide to declare it in the future.

I started my day with a 30 minute workout that included cardio, strength and ab work. Yep, I had stinky pits when I was done. lol (it's ok though, I took a shower after that)

Breakfast was an egg sandwich, just egg, cheese and an english muffin, and an orange. Later I had a handful of cashews for a snack. I had a peanut butter and jelly sandwich for lunch, and this for dinner...
pasta, shrimp, mushrooms, tomatoes, garlic, olive oil, a little butter for flavor, and some herbs.

So not the most healthy day I've ever had, but not the worst either. I kept my portions in check for a change, so I still feel good about today.

p.s. I hope none of you plan on being too critical over the spelling and grammar...not my best areas. Oh, and I make up words all the time. :o)

Initial motivation

I thought I would share what finally got me off my butt, yet again. Last night, while I was lying in bed trying to go to sleep, I noticed a sort of numbness running down the outside of my left leg to my pinky toe. I've been having issues with a pinched nerve on that leg, which I believe is directly related to a certain pair of shoes I own.

(Innocently comfy looking shoes, but every time I wear them, I get the pinched nerve thing for a bit. So, I don't think I have to tell you, the shoes are outta here. Which is fine, because I probably bought them at the devil (a.k.a. walmart) anyway. We boycotted the devil about 3 years ago or so, and I don't miss it. I've gone in there with my sister and mom every now and then, but it's always so awful.)

So then I'm laying there finding the position that doesn't make the pinched nerve act up, and then I notice the belly...oh dear lord, the belly. I'm so WAY outta shape, it's ridiculous. I used to keep some tone and feel fairly good about me, but that went down the tubes somewhere along the way.

It took some thought, but I think almost daily workouts stopped when I bruised my Achilles tendon this fall. My bike chain slipped (we later found that several links were cracked), and the pedal cracked me in the back of the ankle a few times before I got stopped. (of course this happened on a downhill) I was limping and hurting for almost 3 months. :o(

So anyway, I'm back on it. And I need all of you to help keep me accountable, so I won't stop. Thanks!
Kellie

The Beginning of the end of flabby me.

Losing weight, changing your eating habits, changing your life...these things take time and constant attention. I've come to the conclusion that the only way to keep myself motivated isn't the impending doom of diabetes and heart disease, but by other people knowing that I'm not sticking with it. This is why I've created this blog, to keep myself accountable and make sure I stick with it this time.

So please feel free to help keep me accountable by leaving comments of encouragement, especially if I haven't posted.