This month I have challenged myself to workout burning at least 500 calories each day. Let's see how well I do:
12/7: 100 - I went to the dentist today. Pain meds made me very drowsy and queasy. I tried. :(
12/8: 554 - After today's workout, I have renewed respect for athletics who perform while in pain!
12/9: 303 - I tried but I really didn't have the energy. This is harder than I thought it would be!
12/10: 240 - I did my best.::::sigh:::::
12/12: 100 - I went back to dentist today, not feeling well. Very frustrated!
12/13: 0 - Just plain lazy. :(
Well, half the month is gone, I'm not doing as well as I thought. Actually, it's more challenging than I thought it would be. Some days I just didn't have the energy. I think my dental issues really drained me. I wasn't sleeping well. Excuses, excuses, excuses....one day I didn't even try. Oh well, keep moving forward!
12/17: 305 - I injured my knee while on the Elliptical.
12/18: 133 - Yoga
12/19: 151 - Yoga
12/20: 111 - Yoga
12/21: 100 - Walking - knee feels much better.
12/22: 258 - Step Aerobics
12/23: 136 - Walking
12/24: 150 - Walking
12/25: 294 - Treadmill
12/26: 400 - Walk in the park
12/27: 370 - Treadmill + weights
12/28: 159 - walking
12/29: 151 - walking
12/30: 252 - Workout DVD
12/31: 221 - walk in the park
Okay, I'm kind of disappointed but I'm glad I tried. I realize my opportunity was sleep. I wasn't getting enough rest to work out intensely.
One of my best friends recommended I try these. The first time I tried them I just rinsed them off and added some lemon salt. Yuck! The second time I sauteed them in olive oil and some ginger seasoning. Better.
Today, I stir fried with along with some peppers, onions, and shrimp. Yummy!
The entire plate was 238 calories; it was very filling.
Today was my first hike with Trail Dames. I had a blast! I do think I’m going to get some hiking poles so I can go on some of the most strenuous hikes.This one was rated easy to moderate.For some reason, I don’t have a problem with inclines yet I feel very unsure walking downhill.The leaves were a little wet and some of the trail was muddy.I had a great time!
Fall is my favorite time of the year and I have been enjoying it. I've taken a few trip to the mountains and went to an apple orchard.
I went hiking a couple of weeks ago and fell in love with it. I recently joined an all-women's hiking group.
Today I went shopping for hiking boots. They feel kind of awkward. I will continue shopping until I find the right pair. I want to start walking in them because I'm planning to go on a group hike on the 20th. It's a combination hike/birdwatching trip so I'm pretty excited.
I had to put my swimming lessons on hold for now. I cannot afford the lessons and all the hiking equipment I need right. A good pair of boots are not cheap. I need to make sure they fit properly. Even though my diabetes is controlled, I'm paranoid about getting cuts or blisters on my feet. I also need to invest in a few "million dollar" pair of hiking socks.
I purchased a backpack on Ebay yesterday. I also want to get a pair of convertible hiking pants.
Well, that's it for now. I'm so excited about enjoying this beautiful fall weather.
I received my test results the other day. My A1c moved from 6.1 to 6.0. I'm so happy. My doctor is pleased because the goal is 6.5. I'm still bound and determined to get is below 6.0 and get off diabetes medication. She's discouraging me from this goal. I do trust her judgment and know she supports my goal to be on as little medication as possible (unlike my previous pill-pushing doctor.) Then again, she thought my goal to participate in a 5K was "quite ambitious."
Speaking of 5Ks, I had a blast at AIDS Walk Atlanta on Sunday. Unfortunately, I was unable to time myself. I was walking with others and we had to stop a few times for a friend to catch her breath. It was a very humbling experience for me to be able to be there encouraging someone else. I am almost shocked that I'm in such great shape. I say "almost" because it was nice to get confirmation that all those workouts are paying off. Sometimes I start losing sight of the big picture -- improved health.
The scale may not be moving as quickly as I like but my lab results look great and I'm in pretty good physical shape.
October promises to be a great month. I am enjoying this beautiful fall weather. I'm walking in a 5K in a few weeks. I also have a hike planned. I'm kind of nervous about my knee. I'm sure I'll be fine as long as I am consistent with stretching and the exercises suggested by the chiropactor.
Yay! I finally found a swimming cap to fit over my locs. I haven't purchasing a bathing suit because I have no idea which size I wear. (I purchased a pair of jeans, which fit, about a month ago. I wore them on Saturday and they're alreading feeling too big. Still, the scale is not moving! ) Anyhow, after the big rush, I discover I cannot sign up for upcoming classes. Adult lessons are on Sunday afternoons and I have plans or will be out of town most weekends this month. So, it looks like I will be signing up for the classes starting mid-November. Ha! I hope my nerve to do this lasts until November.
The person who expressed an interest in taking yoga classes with me is dragging her heels. She wants proper yoga gear. Buy it already! I hate shopping. I was out with her for hours a few weekends ago and she purchased everything...lipstick, shoes, make-up brushes, skincare products ... she looked at yoga pants and a mat. Lol! I told her we're going to sweat, not parade down a runway. I'm beginning to think this is going to be a solo adventure. So be it!
Not much going on. Two weeks ago I decided to push it a bit and start walking four miles. Now, my knee is starting to bother me again. I've been stretching and icing and praying.
My endurance is great! I just need to see what's going on with my knee! I've been paying attention to my gait. I have the right shoes.
So....I'm back to the doctor next week.
My birthday was Monday. I did most of my celebrating over the weekend because I wanted to spend a quiet, reflective day alone. It was wonderful. I spent the entire day at Jeju Spa.
It may have been a little mistake because now I am quite dehydrated. Saturday I had a birthday lunch of fajitas, margaritas, and a shot. I was determined. I went to the park and walked four miles before going out to the movies. Sunday a did a little more drinking. I should have been doing a better job with my hydration considering all the walking and drinking I was doing.
Bottom line...I had fun but my body is paying for it. It felt great to sit and meditate while detoxing. It's been a challenging and wonderful year.
So I decided to look up what Louise Hay had to say about knees.
Knee problems - Stubborn ego and pride. Inability to bend. Fear. Inflexibility. Won't give in. "Forgiveness. Understanding. Compassion. I bend and flow with ease, and all is well."
Sounds just right. So, I had to swallow my pride and admit I made a mistake about something and did something I really didn't want to do. While my action is justified, I still feel awkward about it. However, I am accepting life on life's term. Hopefully, now that I've moved forward, so to speak. My knee will begin to feel better. I really want to get back to my Couch to 5K running goal before the end of the year.
I haven't forgotten about swimming lessons. Right now I do not have a bathing suit that fits. It's just a matter of purchasing a bathing suit and signing up for lessons. I'm working on the nerve and will probably sign up when I return from my last trip at the end of October.
After searching the Internet for stuffed peppers recipes, this is what I came up with. I knew I wanted to do vegetarian. There were a number of recipes that included quiona. I've never had it so I was a bit leery. I need to try it elsewhere before trying it in a recipe. I thought about couscous but finally opted for brown rice.
It was fairly easy to make. I chopped up the pepper from the tops of each pepper and it added a nice colorful addition to the stuffing:
They were pretty yummy! They're definitely a keeper!
Two things I would do differently. Add salt. I don't cook with much salt. I really thought the salt I added to the rice would have been enough. Cook them a little longer. I didn't want them to be too soft but they could have stayed in the oven a little longer.
Week Three was a rough week. I wasn’t feeling well. I think I had the flu. As a result, I stayed out of the gym and I focused on lighter exercise, light weights, and yoga at home. I wasn’t feeling too well on Thursday so I did not attend my meditation group, but I did keep up my home practice. I do feel the lighter exercise routine was beneficial. Even though I did not burn the amount of calories I’d like, I wasn’t eating as much either. It will all balance out.
I had a great time with a friend on Saturday. While my spirit really wanted to spend hours walking around enjoying the festival, my body just wasn’t having it. We ended up going to this little Vietnamese/Thai restaurant because she wanted me to try this soup. She claimed the spices would knock out the bug that was plaguing me. She was right! It was just what the doctor order! Unfortunately, I can’t remember the name. It was a spicy broth with bits of white-meat chicken, lots of garlic, and lemongrass. I broke out in a sweat right at the table. Sunday I saw the movie ‘The Help’ with my good friend Jennifer. It was a wonderful end to a rough week.
My sleep/bedtime has been okay. I am getting in the bed but I have been reading for at least an hour. I really think I have some type of mental block about going to bed before 11.
I’m feeling much better and ready for another awesome week!
P.S. Lastly, my tweeting has been off. I need to get back in the groove.
Another awesome week in August for me! Last week I focused on meditation, stretching, and yoga. I know I did a really good job in this area because I was sick all weekend. I must have released some serious toxic energy! It started Friday afternoon when I started feeling really tired. That evening I had a nice therapeutic pedicure and Saturday I attended a meditation workshop. I received many confirmations and revelations during the workshop.
By the middle of the afternoon session, I started sweating and feeling dizzy. I wasn’t sure if I was going to pass out or vomit. I sat in the restroom for a good 15 minutes. I then sat in the reception area to cool off. Once I felt I was present and back in my body, I returned and manage to make it through the last two hours. Yesterday, I canceled my plans and stayed home to rest. I’m still feeling a bit off. I’m going to do some grounding meditation today. I also plan to do a light workout session in the gym today.
1. My meditation practice was consistent. I sat on the cushion for at least 15 minutes each day. I also attended my meditation group on Thursday night.
2. I hit my exercise goal exercising for a minimum of 60 minutes (can you say overachiever?) and burned at least 400 calories each session. My legs are sore! My knee is bothering me a little bit. This week I want to put more emphasis on my stretching routine.
3. Hydration. I could have done better in this area. I’m not tracking my water intake every day. There were a couple of times I thought I’d finish my water only to find my bottle on half full on the kitchen counter or my night stand.
4. Sleep. I am most proud of my achievement in this area. It was a struggle but I did it. One or two nights I was 10 minutes or so late get in bed but I did it! The only problem I had with going to bed by 10:30 pm is that I found myself tossing and turning until midnight and waking up at 5. I’d eventually go back to sleep until 7. It is weird how my body has gotten used to so little sleep. I do feel a bit better.
5. Play. Saturday night I attended a birthday celebration at an Indian restaurant. Food, friends, and fun! What more can I say about that?
1. Prayer and meditation. While I do this on a regular basis, I want to schedule dedicated time for my spiritual practice.
2. Exercise. I want to continue working out for at least 45 minutes, burning at least 400 calories per session five days a week.
3. Hydration. This is a HUGE challenge for me. I am going to drink at least 64 oz. of water each day.
4. Sleep. I am very hesitant about putting this one in writing. However, it needs to be addressed. I am not getting adequate sleep. I’m going to take a tiny step here and commit to going to bed by 10:30 pm, Monday – Friday.
5. Play. There is a HUGE opportunity in this area of my life. I work between 40 – 70 hours a week. While I had made some improvements, I need to be more consistent. I will make sure I schedule a play date each week.
Okay, I've marked my calendar to post an update next Monday. Let’s do this!
The Universe has really been offering me lessons of patience. Sometimes I think, Ha! After the last 10 years, you still have some lessons on patience for me. I think I've passed that course with flying colors!
Anyhow, just when I think my knee is all better and I can start jogging again, it acts up. I'm glad I get these little reminders outside of the gym. I was just walking and felt a slight pang. It's probably time for another adjustment.
Things are wonderful. My workouts have been great. I've been focusing on building my cardio endurance. I also decided to start hitting the weights on a regular basis. My food plan has been tight. I cannot believe I haven't had any sweets or potato chips in 300 days. I'm amazed!
Oh, one thing I am working up the nerve to do is sign up for swimming lessons. I need to add it to my fitness bucket list. One of my fitness pals is burning mad calories in the pool. Another friend on Twitter recently conquered her fear of swimming in a lake. Both have been so inspiring. Okay, so, I've put it out there. Thank you, Universe. I see swimming pool laps in my future......
I'm slowly getting back into my sweaty groove. My knee is still a bit stiff. I am taking it easy, stretching, and doing a few lunges and squats.
My test results revealed my estrogen level is low. My doctor wants my number to be around 100. Right now it's at 35. No wonder I've been feeling awful!
I'm going to give it another week or two and then I plan to restart the couch to 5K program. I think I'm going to start from Week One. I have to admit I am very disappointed that I am not going to meet my September goal.
I experienced another week of ailments and knee problems. Yesterday I had bloodwork done. The doctor thinks it simply be the heat. I've been doing my best to stay hydrated. I'm feeling pretty good right now. I'm going to go to the gym soon today. I'm going to take it easy and see what happens.
The last few weeks have been difficult. I had a little health scare but I am feeling much better. I sat in the patient room last week waiting for my test results near tears. I was very frustrated. I had a little talk with my body to please cooperate with me and I promise to do the same.
I'm going to start over with the Couch to 5K running program.
It’s hot! I’m exhausted! I don’t have the energy!
Excuses, I know. Ugh! Unfortunately, my C25K training has slowed down a bit. I have been walking and stretching but I just don’t have the energy to push myself. I’ve managed to complete one C25K session this week. I am very frustrated but I am determined not to give up.
It’s not what’s going on in the gym that is keep me from moving forward. It’s other factors: work, lack of sleep, last week I think I may have had some dehydration issues. I realize that if I expect to finish this training I am going to need drink more water and get more than six hours of sleep each night. If I take care of my body, my body will take care of me.
One thing I am learning is that running/jogging is a different beast. You really learn a different type of respect for your body. The mental challenge has been totally different for me as well.
Done! It was a struggle to get to the gym yesterday. Ideally, I like to do C25K during my lunch breaks because I have more energy during this time. Work was crazy so I couldn’t get away. When I logged off at 4, I sat on my sofa, and just stared for a while. I was so tired. I ended up falling asleep. I guess I needed that nap.
Anyhow, I didn’t head out to the gym until 7. Part of me was tempted to hop on the Elliptical for 30 minutes and call it a day. I did the C25K training plus an additional 30 minutes on the treadmill. I made an unofficial goal to burn at least 500 calories. I have to admit this training is taking a lot out of me. I know I need to get more sleep. I feel much better about hydration. The stretching is going well. Now, if I could just get to bed at a decent hour….
Yesterday's workout went pretty well. I definitely need to take more time with my stretching. My legs were pretty stiff and sore while running. My muscles loosen up as I continued. While it's evident this is going to be a slow process for me, I'm so happy I am making progress.
The heat is also slowing me down a bit. I need to do a better job with hydration. I also need to do better with getting adequate sleep.
2 cups quick oatmeal
1/2 crunchy peanut butter (I used chunky almond butter)
4 scoops protein powder
1 tbs. flax seeds (I think I'll grind them next time)
Freeze for 45 minutes and then cut into squares.
According to the recipe maker I used on My Fitness Pal, each bar contains:
202 calories, 16 g. carbs, 10 g. fat, 13 g. protein
While very quick and easy to prepare, I was a bit disappointed in them. They're pretty bland. It could be because I used almond butter instead of peanut butter. I think they could use some chocolate chips...but that doesn't fit into my OA food plan right now. I do think I'm going to try them again with chocolate protein powder and/or craisins.
Yay! I did it! Staying on Week Three for three weeks obviously paid off. Although I struggled a bit with the second five-minute run, they are doable. It's so amazing how much progress I'm making. I can't believe I ran for five minutes!
Well, I survived my vacation.In fact, I lost two pounds. Yay! Hell, I should go on vacation more often.I think those two hours workouts did the trick. Plus, I guess I was so paranoid about not being able to monitor what was going into my food that I may have been underestimating my calorie intake.Since working on a modified version of the C25K last week, I feel a little better about moving onto Week Four. So, it's back to business as usual. I'm working a Tuesday, Thursday, Saturday schedule this week.Wish me luck!
On vacation in my hometown. My Dad's wife invited me to go to the rec center with her. Mind you, she's 74 years old. She wore me out. We were there for over two hours!
I felt very intimidated by Week Four, so I did a modified version of week three. Run three minutes, walk three minutes for 30 minutes. I did every run. I then walked an additional 30 minutes. Normally, this would have been enough for me. My Dad's wife, who was walking on the treadmill next to me, goes...okay, let's cycle for about 30 minutes. What? Okay, fine. When those 30 minutes were up, she goes...let me show you the rest of the facility. We go in the weight room and she jumps on a machine for about five minutes. I'm more than impressed. She's 74 yr. old! She's in great shape. We then go into another cardio room and hop on these crosstrainer machines for another 30 minutes. I had a great time with her. According to my HRM, I burned 891 calories! This is twice my usual burn.
The place is huge, indoor swimming pool, indoor track.... Tomorrow we're going to do her usual four miles on the indoor track and then get in the pool for a while.
I did it! I’m still pushing through.I’m not giving up.
I’ll be on vacation next week.I am going to do my best to stick to my fitness routine.I think getting the extra rest next week is going to help me with my couch to 5K training.Not sure if I’m moving on to Week Four.I guess we’ll find out when I step on the treadmill on Monday.
Although I was supposed to do Week Three, Day Two today, I did not complete it. I didn’t sleep well last night. I woke up around 4 am with a stomach ache. I went to the gym with every intention to complete it. I hopped on and off the treadmill. I couldn’t get past not feeling well. I hopped on the Elliptical. I was dripping sweat within the first five minutes. It was also pretty hot in the gym. After about 20 minutes, I started feeling nauseous. I banged out another five minutes and called it a day.
On the way I felt a bit sad that I didn’t at least try. I questioned whether or not I was looking for an excuse. However, three hours later, my stomach still feels queasy. So, I’m going to hydrate, get some rest, and try again tomorrow.
I was very nervous as I walked into the gym today. I am repeating Week Three this week. I reminded myself about my weekly lessons and hopped on the treadmill.Dammit! Those three-minute runs still elude me.I’m not giving up! Wednesday I am going to slow down my running pace to see if this helps.
During Week Three my lesson was borrowed from advice my OA sponsor gave me one day: focus on the effort, not the outcome. Each time I was disappointed about not being able to fully complete the three-minute runs, I reminded myself about how much courage and strength I have just by showing up every Monday, Wednesday, and Saturday. Even though I will be repeating Week Three's runs, I am not admitting defeat.
I do need to put more effort into stretching and doing my core exercises. I have been stretching regularly. I’ve been very lazy about the core work. This week I did notice that it’s taking me longer to feel loose and warmed up. I am going to use my cross training days to schedule these exercises to make sure they are done.
As soon as I woke up today, I put on my clothes, and rushed to the gym to complete today’s workout. I didn’t even eat breakfast. I grabbed a bottle of water and headed out. I did not want to allow myself any time to talk myself out of it.
Today’s workout was better than Day Two but not as great as Day One. The 90-second runs were fine. I was able to complete two minutes and one minute of the three-minute runs. As I did on Day Two, I didn’t slow down the treadmill but I did hold on to complete the three minutes.
As first I was a little disappointed but I know I need to give myself credit for trying. I will repeat Week Three and keep working out. I am making progress!
Not a good workout for me. Before I began, I kind of had a feeling it wasn't going to go well. I was tired. I didn't sleep well last night. I sat in a long, boring meeting all morning and no matter how much I stretched I felt tight. I debated on whether or not I should wait and do the workout tomorrow. I was afraid I was trying to talk myself out my goal. I didn't want to lose momentum. So, I headed to the gym, praying the entire time.
The 90-second runs were fine. I was not able to complete either 3-minute run. I lasted 1 minute the first time. I probably lasted 30 seconds on my next attempt. While I didn't reduce my speed, I held onto the treadmill and did my best to keep up.
I decided that instead of going back to Week Two I will continue working on Week Three until I can complete those 3-minute runs. Since I was able to complete one on Monday, I know I can do it.
I've read time and time again that I will have good days and "bad" days. The most important thing to me is staying focused on my goal.
So, between now and Saturday, I'm going to stretch and get plenty of rest. Tomorrow I'll probably do a quick 30-minutes of cycling and take a long walk on Friday.
Week Three, Day One done. It was a doozy! I completed the first 3-minute run with no problem. In fact, I had to hold back tears. I was so happy and relieved. With that said, the second 3-minute run was rough. I was still out of breath trying to recover when it was time to run again. I just didn’t have the stamina to make it through. While I did not reduce the speed on the treadmill, I did hold on after the first minute. Despite this fact, I am extremely pleased with my performance today. I am so amazed at my determination to complete this program.
This week I learned not to worry about the next workout. All weekend I spent time worrying about whether or not I should repeat Week Two. I stepped on the treadmill still not knowing what I was going to do. Finally, I hit Week Two, Day 1 and decided I was give it a try. If it didn’t work out, I would do as much as I could. Well, it didn’t work out the way I thought it would. I finished workout! I was so surprised and happy. It was challenging, but doable. I was anxious on Day 2 but I completed it just the same. Day 3 was very hard but I pushed through.
I made a horrible mistake the night before Day 3. I took a sneak peek at Week Three’s workouts. HUGE mistake! All I could think about was whether or not I was going to be able to run three minutes NEXT week. So much for staying present…. I was making myself so anxious about Week Three that I was wasting mental energy I needed to expend for my current workout.
I do not have to worry about the next interval or next workout. I will continue to make progress as long as I keep trying – one workout at a time.
I feel good! I can’t believe I just finished Week Two, Day Three.
I just kept telling myself that I had done it two times before and that I could do it again. Today’s workout certainly wasn’t like I experienced during the last workout of Week One. Today’s workout was just as hard as it was the previous time. It did help knowing that I was capable of finishing.
I did my best to focus on my breathing. I know I need a lot of work in this area. I have a tendency to either hold my breath or breathe too shallow when I push myself. I need to learn how to relax and know that I can (and will) get through any workout.
I was filled with so much doubt today. I didn’t think I was going to make it.
I said a prayer and jumped on the treadmill. Once I made it through the first 90-second run, I felt more confident. Before I knew it, the lady said, you are halfway done or whatever she says. Whew! A sigh of relief. I said a prayer of gratitude and did my best to focus on my breathing. You can do this, Sheila….
The doubt returned during the last two runs. I was sweaty and out of breath. I just repeated, push, push, push, push. I finally heard that voice, workout complete. Yay! I gave myself two thumbs up.
Today I decided to experiment with lasagna. I don’t eat it often because I usually eat Dreamsfield pasta and I haven’t been able to find their lasagna noodles. When I was on the My Fitness Pal site a couple of weeks ago, someone mentioned making lasagna but using zucchini strips instead of noodles. Her chief complaint was that it turned out mushy due to all the liquid from the zucchini. Someone else shared that she had the same experience.
So, I was thinking about the best way to tackle this issue. I decided to treat the zucchini the same way you pull the moisture out of eggplant—salt the zucchini before using it. I’m not much of a meat eater. I usually make spinach lasagna. However, I thought spinach with zucchini would be a bit much so I opted to use ground turkey. In addition, instead of ricotta cheese, I used cottage cheese.