Comparison: Biceps vs. Triceps

I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid.  I have about 50 more pounds to lose and I don't want to have those batwings that some people get.

When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.

So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?

Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.

With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.

I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.

Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.

From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.

Strength Training: Phase One

Today I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises.

Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week
Leg extension - 30/10 - going to bump this up to 50 lbs next week
Lying Leg Curls - 20/10 - two sets - working up to three sets
Lat Pulldown - 100/10 - three sets
Vertical Chest - 65/10 - three sets
Tricep Pulldown - 75/10 - three sets
Preacher Curls - 35/10 - working up to three sets
Shoulder Press - 50/10 - three sets
Ab Crunch - 65/10 - three sets -
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week

I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight.

The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.

Workout Wednesday

Today was supposed to be a run day. It's been raining all day. I haven't worked up the courage to run in the rain. I debated about completing my run on the treadmill. I decided against it. I've been doing so well. My knees don't do so well on the treadmill, even when I'm walking for more than a few minutes.

I decided I'd do weights and the Elliptical and pray it doesn't rain tomorrow. I was so sore yesterday. I felt pretty good until about 2 pm and then DOMS set in. I need to be more diligent about stretching and using my foam roller. This is one of the reasons why I'm not consistent about lifting weeks. So, I'm going to do my best to keep up with the twice a week routine, maybe add another day.

One of my Facebook friends posted something about a class she will be teaching. It starts October 3 and will run through the end of the year. Supposedly, this is the last 90 days of the year. This has me thinking about what I can accomplish for the last 90 days of the year. Well, I have three 5Ks planned. I plan to be more consistent with meal prep. If possible, I may take additional swim lessons.

During my ride from the gym I started thinking about what I'm going to do about running throughout the winter. I really do not like running on the treadmill. I guess I need to figure out what it is about my form or shoes or whatever it is that causing my knee to hurt after running on a treadmill.

I have one month until the Big Pumpkin 5K. I am starting to get nervous. I am not going to doubt myself. I am going to keep on working out. As long as I have done my best to prepare, this is all I can ask of myself, right?

#RunChat

For the past few Sundays I am been lurking on Twitter's #RunChat. Not much to say about it. I do try to find beginning runners to follow. Today while running, I notice a woman ahead of me who was running at my pace. I really wanted to caught up to her and have a chat. There are days I wish I had someone to run with. The only people I know who run are way too fast for me. They were be totally bored running at my pace. It would be more like fast walking for them.

Today's run was not so great. I had to take walk breaks but I finished. It was a great reminder that I need to get proper rest and eat properly..

Happy Birthday!

I did it! I ran 3.1 miles. It was my birthday present to me. I almost gave up before trying. I was so nervous. One of the things I noticed was that I had to hold back on my pace. I was worried that I was going to run out of steam. Whenever I started getting a little weary, I told myself…”you can take a walk break once you get to that cone, just make it to that tree…” Before I knew it, I was done!

I am still in disbelief. I can't believe I did it! I ran three miles nonstop! I’ve recently accomplished two of my fitness goals:

Completing the Couch to 5K plan
Running 3.1 miles on my birthday

Now my goal is to continue running three times a week (I’ll run another personal 5K in two weeks) and consistently doing strength training at least twice a week. Both my GYN and Endocrinologist keep telling me strength training will really help improve my health. I need to stick with it. Thank God tomorrow is a rest day. My arms are still sore from Tuesday's workout.

This has been one of the best birthdays. This afternoon I treated myself to a pedicure. Tomorrow I am getting an adjustment and massage.

Saturday Sweaty Saturday

I decided to try a new route this morning. I’m still kind of spooked about the dogs in my neighborhood. I get to the greenway and discover my iPod is completely dead. Run without music? I hate listening to my heavy breathing. I ALMOST went back home to charge up my iPod but decided against.

I did not do so well in the beginning. The first five minutes I struggled to find my pace. Music helps me with my pace. I think I was going way too fast because I had to stop and walk after about ten minutes. I remind myself that walk is okay and kept on going.

The next aggravation was not seeing any markers. I could have sworn when beginning the Couch to 5K with Bianca last year I saw mile markers. So, no app and no markers! Even though I run by time, I still like to know how far I have gone. After 30 minutes is up, I look down at my watch. I forgot to turn on my HRM! I have no ideas how many calories I burned. Now I am just pissed!
For whatever reason, I decided to do the loop again. I remember what I have read about doing too much too soon. Even though I felt I could have run for a few more minutes, I walked. Despite all the aggravation of the morning, it was a great workout! It was a beautiful day. It’s the first day of my birthday vacation. I am having second thoughts about my ability to run 3.1 miles on Thursday for my birthday. I am going to do my best. I do no one thing. I need my music!

Couch to 5k: Week Six, Day One

As soon as I got out of bed this morning, I repeated my new favorite mantra:

Because I'd had three days off, I have to admit I was a little nervous about today's workout. Remember the quote above reminded me that the hard part was over. I walk out the door and started to smile as I felt a cool breeze rush across my face. As much as I hate getting up at 5:30 am, I often enjoy how the morning greets me. My perfect weather conditions...cool with a light breeze.

For the most part, it was uneventful. I did get another little sign from nature as this rabbit dashed across my path. The last two minutes were hard but I kept telling myself, you can run for two minutes, you can run for one minute, you can run for 30 more seconds.... Two thumbs up!

The disappointing part was looking down at my app and seeing I had barely ran two miles and my pace was 15-something. I realize I can't get too hung up with those numbers or else I will get discouraged. Right now my focus is on being able to run a 5k without any walk breaks.

July Plank Challenge -- Day Nine

Wow! I am doing so much better than I thought. By the end of the month I was hoping to be able to do a two-minute plank. At the rate I'm going, it looks like I may be closer to a three-minute plank. Although I cannot see it on the outside, my strength training is definitely strengthening my core:

July Plank Challenge

One of the ways I decided to work on my core is to challenge myself to plank every day this month. So far, so good. I believe I reached a personal record today. My goal is to be able to do a 2-minute plank by the end of the month.

Motivational Monday

Nonscale Victories

Since I have been so frustrated with the scale, I saw a post on Facebook about celebrating nonscale victories (NSVs). It dawn on me that I do not do this enough. So here are my recent NSVs: 1. Finally completed my goal of being able to run a mile nonstop 2. Joined a gym 3. Started strength training three times a week 4. A friend gave me a pair of jeans that were too big for her and there are almost too big for me! 5. Completed a spin class 6. Learned how to swim 7. Planked over 1 minute 8. Ran (with the exception of the hills) a 5K 9. Complete a set of 100 squats I'm looking forward to added to the list this year!

It's Time to Take a Spin

When I joined LA fitness in November, I chose this specific gym because the classes are included in the membership fee and it’s one of the few gyms around here that has an indoor pool. One of my intentions in January is to begin taking spin and aquafit classes. In preparation, I did a cardio workout in the spin room to get used to riding on a spin bike. I was surprised by how different was from riding a regular stationary bike. It took me a few tries but I think I finally adjusted the bike to “comfortable” set up. I viewed a few YouTube videos last night and I think I may need to raise the handles a bit. Overall, it was a pretty hard workout. I’m pretty sore today but not so sore that I cannot walk. I’m going to do a few more workouts on my own. While I’m feeling nervous and a bit self-conscious about taking a group class, I am excited that I am in enough shape to even consider taking a 45-min cardio class.

Week Seven, Day Three -- Repeat

Repeated Week 7, Day 3 again today.  I did so much better.  Yesterday I worked on my hydration, stretched, and went to bed earlier.  I read somewhere that running keeps you honest about your fitness.  It’s so true.  There’s no half-stepping in this running realm.  You have to eat, hydrate, and rest properly or you will pay!  It's all good because the pay-ff is wonderful.  Today I ran 27 minutes!  I'm a runner!

Patience

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!

Think again.

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......

Homework Assignment

I'm giving myself a homework assignment to help me stay focused on my goals as I recuperate. I am not going to let this little setback discourage me. Anyhow, I was reading the Black Fitness Blog and came across this entry titled "Fitness is Learning." Basically it is a list of terms Mike has invited his readers to research:

self discipline
mind over matter
powerlifting
isolation exercises
compound exercises
calestinics
high and low intensity cardiovascular exercises
target heart rate and anerobic threshhold
form
bodysculpting
vascularity and muscularity
flexing
equal and balanced workouts
various sports training
priority training
free weights
flys
healthy foods
metabolic rate
amino acids
rest, sleep, recovery

Over the next few weeks, since I will have some extra time on my hands, I plan to research and blog about these terms. I am looking forward to learning.

Forward March

I love my new doctor. I love the way she has created a spa-like atmosphere for her patients. There’s light, meditative music playing throughout the place. The receptionist offers you a beverage. Instead of hospital gowns, they have bath robes you can wear. The whole experience was like night and day from the previous Oncologist. Anyhow, she seems to think we’re most likely dealing with endometriosis. She also thinks the mass is more the size of a football. This probably explains why I was losing inches everywhere except my waist.

Due to the strong family medical history, she’s recommending a colonoscopy before surgery. Tomorrow I have a consultation with a Gastroenterologist.

Speaking of family, I made it through my mother’s birthday okay. I didn’t do anything special this year. I spent some time talking to her about what’s going on with my health. I wish she was here. I could really use a hug and smile from her these days.

***

I’m moving forward slowly but surely on the fitness front. Even though I’m not able to work out like I would like to right now, I continue to make a conscious effort to do something. Last Sunday, I went to Crystal gym with her and did two 10 minutes workouts on the elliptical. This week I did some walking and dumb bell workouts.

Yesterday, I wasn’t feeling so well but I made myself go for a walk anyhow. I really wanted to walk a mile so I pushed myself. It was a mistake. I was so miserable on the way back. My body was already sore from working out with weights on Tuesday and Thursday. I’ve been having cramps here and there, and haven’t been sleeping so well. It’s probably one of the reasons why I wasn’t feeling so well yesterday. I should have been satisfied doing a half mile. But oh no….I had to push. The doctor said she was fine with me exercising but nothing too strenuous.

I really need to practice what I preach and put my ego in check. Truth is I do not think I’m exercising sufficiently unless I breaking a sweat or feel sore afterwards…this from a person who not too long ago hated to sweat. Even though I knew I had overdone it, I had this wicked little smile on my face as I wiped away the sweat on my face.

Today I’m pulling out my mat and yoga DVDs. I think I should stick with yoga until my surgery is scheduled.

***

I spent a good part of this morning catching up on blogs. I want to give a huge shout out to Greg who was recently featured on his local news. There are so many quiet heroes out there. Greg on the Run was one of the very first blogs I starting following. Reading his story is the main reason I set a goal of getting off my diabetes medication. Until then, it never occurred to me that I didn’t have to take the medication for the rest of my life. It also helps that I now have a doctor who supports this goal. Congratulations Greg!

I also want to send some love into the Universe for the BIG fat truth. She hasn't been posting regularly. I wish her well on her journey.

425 Steps

First of all, my knee is feeling much better. Crystal went to a podiatrist on Thursday and she asked her about my knee. Actually, I asked her to ask her podiatrist to recommend a doctor. Anyhow, the doctor recommended that I continue stretch and ice it. Well, it worked. It feels much better.

























Later on that day we sent to Amicalola State Park to see the falls. They were gorgeous. I was able to work down to the base of the falls to enjoy the view from there. What a hike! It was challenging. Even though I had to stop several times, I was so proud of myself for being able to do it. It is moments like this one where I am able to see the progress I have made with my fitness.

Healthy Eating Plan

My Healthy Eating Plan

I’ve been doing some research and realized I do not have an eating plan. Since my goal isn’t weight loss (it will be a byproduct of my fitness goal), I haven’t given it as much thought until I read on one of the sites I just visited. So….here’s my written plan…for this week.

I'm amazed at the detail in some of these training programs. Most of them are for runners so I guess they have to be. Anyhow, I'll save those thought for another entry.

My biggest challenges are hydration, breakfast, and late-night snacking. I don’t eat breakfast. I’m not a morning person. So, the last thing I want to do in the morning is eat. A few months ago, my doctor recommended these protein shakes—AdvantEdge Carb Control Ready-to Drink Shakes. My favorite flavor is Café Caramel. Anyhow, since August, I’ve been drinking these shakes as a meal replacement. I’ll continue doing this.

Now, weekends are totally different. Most of the time, I skip breakfast or eat junk. Whatever we’ve had for dinner is usually what I’ll eat or go to IHOP. I’ll cross that bridge when I come to it.

I’m a night owl. While most people are settling down for bed around 8 or 9 in the evening, I’m melting butter and popping corn or eating chips. Sunday I bought two boxes of those 100-calories snacks. They’re usually the last thing I reach for when I want a snack. We’ll see how I do this week. I have some sugar free popsicles. I have some apples, blueberries, and walnuts.

I saved the best for last—my water intake. Don’t forget to drink your water, Sheila! I’ll keep a bottle of water on my desk and drink water after my meals.

I’m not worried about lunch and dinner. I’ll go back to cooking on Sundays. Yesterday, Crystal cooked—salmon, green beans, chicken, cabbage. She also made some low carb peanut butter cookies. Oh, and egg salad. My back up meal when I don’t feel like cooking—tuna or a salad.

Okay, I’m done.

The Starting Gate

This year I have decided to do something I have always wanted to do—participate in a 5K marathon.

I begin this year so grateful to God and the universe. I did a lot of healing last year. Last year I did something I have always wanted to do -- yoga classes. Yoga lead to water aerobics. As a result, I am 40 pounds lighter and counting!

Yesterday I was pondering my next fitness goal, I decided to go for something big, really challenge myself. Well, here I am and this is it. A 5K walk.

The time is now and I’m ready to go.