I was going to write this fabulous blog on how fidgeting can help you lose weight. It's true, your tendency of pacing instead of standing still or bobbing your leg when typing can help you burn more calories.
If you wear a calorie burning monitor, you can prove this yourself. Set aside two days in a row with the same basic planned activities. Except on one of the days be as still as you can in between your work, chores or exercise. On the other day, fidget in any way you can think of. You will find a noticeable difference in calories burned. Probably between 100 to 350 more calories burned on that day. It may not seem like much, but when you add it up over the year, it's pounds lost, for very little work.
The reason I say I WAS going to write about this, is because someone else has done it better. In fact, MedicineNet.com has even used one of the studies I was going to cite. It's a great look at how a little can add up to a lot.
Yours in Health,
Kate
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Friday, February 4, 2011
Tuesday, January 11, 2011
Snow, You Want to Know, "How Many Calories do I Burn Shoveling?
I shoveled last night. I haven't done that since winter of 2008 because my knee was so messed up. So, big "shout out" to the gang at the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center for getting me healthy enough to shovel. (Did I really just thank someone for that? ;) )
I actually enjoyed it, though it did wear me out, especially after the upper body workout I did with Gwyn yesterday. But there was something so pure and enticing about pushing the snow away as more fell. With the exception of my heavy breathing, it was actually peaceful.
My efforts on the driveway (which were wiped out by the continuing snow), reminded me of a post I did a couple of years ago about shoveling. You see - it's exercise. It's a combination of cardio and weights. You get your heart rate up trying to move along quickly and with the weight of moving the snow.
Just one reminder, you hear stories of people having heart attacks after shoveling, so take your time. It's okay to stop and rest. As with any other exercise, stay hydrated. And above all - if you haven't been cleared to go to the gym - shoveling is a NO for you.
All of that being said, I wanted to repost the calorie burn for shoveling. Like every form of exercise, the number of calories burned depends on what you weigh, how long you do it and how much muscle you have. Here are three different weight levels, all based on one hour of shoveling (not accounting for the possibility of higher than average muscle mass):
150 pounds - 408 calories
200 pounds - 544 calories
250 pounds - 680 calories
Not bad eh? If you have already done a workout for the day it's kind of like doing '2-a-days'. (A term usually reserved for hard core athletes and high school football teams.) If you have higher muscle mass, as I did at one time, you will burn a slightly higher percentage. Just one of the many benefits of lifting weights.
I also wanted to include some other winter activities, since the City of Des Moines announced the sledding hills are open and Brenton Skating Plaza beckons. These are all based on a 150 pound person:
General ice skating - 476 calories per hour
Skiing downhill light effort - 340 calories per hour
Cross Country skiing light effort - 476 calories per hour
Sledding - 476 calories per hour
Snowshoeing - 544 calories per hour
Hopefully this helps you feel even more fulfilled after clearing your sidewalks. Besides, your letter carrier appreciates it. :)
Yours in Health,
Kate
I actually enjoyed it, though it did wear me out, especially after the upper body workout I did with Gwyn yesterday. But there was something so pure and enticing about pushing the snow away as more fell. With the exception of my heavy breathing, it was actually peaceful.
My efforts on the driveway (which were wiped out by the continuing snow), reminded me of a post I did a couple of years ago about shoveling. You see - it's exercise. It's a combination of cardio and weights. You get your heart rate up trying to move along quickly and with the weight of moving the snow.
Just one reminder, you hear stories of people having heart attacks after shoveling, so take your time. It's okay to stop and rest. As with any other exercise, stay hydrated. And above all - if you haven't been cleared to go to the gym - shoveling is a NO for you.
All of that being said, I wanted to repost the calorie burn for shoveling. Like every form of exercise, the number of calories burned depends on what you weigh, how long you do it and how much muscle you have. Here are three different weight levels, all based on one hour of shoveling (not accounting for the possibility of higher than average muscle mass):
150 pounds - 408 calories
200 pounds - 544 calories
250 pounds - 680 calories
Not bad eh? If you have already done a workout for the day it's kind of like doing '2-a-days'. (A term usually reserved for hard core athletes and high school football teams.) If you have higher muscle mass, as I did at one time, you will burn a slightly higher percentage. Just one of the many benefits of lifting weights.
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| Brenton Skating Plaza by Chris Chandler |
General ice skating - 476 calories per hour
Skiing downhill light effort - 340 calories per hour
Cross Country skiing light effort - 476 calories per hour
Sledding - 476 calories per hour
Snowshoeing - 544 calories per hour
Hopefully this helps you feel even more fulfilled after clearing your sidewalks. Besides, your letter carrier appreciates it. :)
Yours in Health,
Kate
Monday, January 10, 2011
Snow Good Workout
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| FB Friend Dave Corbett's Shot from last winter - any excuse to promote Dave's talent! |
That lesson is, snowy days don't seem so hard when you are hot coming out of the gym. :) No really. The rest of my day felt like it flew along and I was able to get a few things done. If I hadn't gone? Well, I forgot my super-healthy lunch at home this morning, so I probably would have split the pizza that always gets ordered in on days like today. Instead I grabbed a healthy sandwich and some milk on the way back.
Tomorrow, even snowier. I plan to go to the gym, it's pool day! Unless we get more than expected and I have to stay at work or Gwyn can't get to the YMCA Healthy Living Center, I will be there.
Yours in Health,
Kate
Saturday, October 30, 2010
Restoring Sanity
I admit it, I wish I was in Washington, D.C. right now at the Rally to Restore Sanity and/or Fear. I have been watching the stream online and can feel the power of the people. It is enlivening and gives me hope. We all need more sanity.
I don't think politicians and the media realize how much their saber rattling and pontificating fray reasonable people's nerves. Or sadly (and more likely) they do. It's what gets them support and ratings. If that's the case, it's sick. And it's not just one political party or one network, they all pander to our emotions.
We need to take that power back and call for reason. My friend Maxine Sieleman from PRAISE 940, gave me a great quote for an article I wrote about her, “You can lead me, but you can’t drive me. I don’t want people telling me what to think, I’m not stupid. Instead I want to tell people what is happening and let them make their own decisions.” - YES!
Give me the facts, not your opinion of the facts, not a spin on the facts, the ACTUAL facts, I can take it from there. Everyone can. We are intelligent people, common sense tells us to ask questions if we are confused or need more information to form an opinion. Trying to sway me or scare me will only make me mad and disenfranchised. I guarantee if you talk down to me like I am three in an attempt to impress upon me your self-perceived intellect, I will balk.
So, let's bring back reason. Speak kindly, discuss don't argue. Smile even when someone says something ugly, it will confuse them.
And the greatest thing about restoring sanity? You feel better. Your stress drops, you eat less and you have time for yourself instead of worry.
I'm watching the Rally, even as I go to the gym today. I feel like I can breath a little more each time I see someone embrace reason. Perhaps by the end of the day my worry lines will have released and I will even look a little younger. :)
Have a sane and sensible day,
Kate
I don't think politicians and the media realize how much their saber rattling and pontificating fray reasonable people's nerves. Or sadly (and more likely) they do. It's what gets them support and ratings. If that's the case, it's sick. And it's not just one political party or one network, they all pander to our emotions.
We need to take that power back and call for reason. My friend Maxine Sieleman from PRAISE 940, gave me a great quote for an article I wrote about her, “You can lead me, but you can’t drive me. I don’t want people telling me what to think, I’m not stupid. Instead I want to tell people what is happening and let them make their own decisions.” - YES!
Give me the facts, not your opinion of the facts, not a spin on the facts, the ACTUAL facts, I can take it from there. Everyone can. We are intelligent people, common sense tells us to ask questions if we are confused or need more information to form an opinion. Trying to sway me or scare me will only make me mad and disenfranchised. I guarantee if you talk down to me like I am three in an attempt to impress upon me your self-perceived intellect, I will balk.
So, let's bring back reason. Speak kindly, discuss don't argue. Smile even when someone says something ugly, it will confuse them.
And the greatest thing about restoring sanity? You feel better. Your stress drops, you eat less and you have time for yourself instead of worry.
I'm watching the Rally, even as I go to the gym today. I feel like I can breath a little more each time I see someone embrace reason. Perhaps by the end of the day my worry lines will have released and I will even look a little younger. :)
Have a sane and sensible day,
Kate
Wednesday, October 13, 2010
Equipping Your Home Gym
As promised, I had my personal trainer, Gwyn, from the the YMCA Healthy Living Center create a list of options to start your workouts at home. Sometimes it's easier to start at home, no one, except the cat, is there to see you. Yet, even when you are a seasoned gym rat, you may find occasions where getting out of the house is hard - read: a foot of snow is packed in your driveway.
So, this is the list. I have gone and found picture examples for you - I can say 'medicine ball', but you may not have a clue what I mean without a visual aid. :)
So, this is the list. I have gone and found picture examples for you - I can say 'medicine ball', but you may not have a clue what I mean without a visual aid. :)
- A ball - sometimes called a stability ball, exercise ball, etc. It is great for a number of things including core work. Some people even use them at work instead of a chair to help their core and posture.
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| Okay, I could have found a picture of just a ball, but hey. |
- Mat - It can be a yoga mat or an exercise mat. The yoga mat is thinner or you could get one of the new thicker yoga mats. These are used to cushion a number of your floor moves.
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| Thick Yoga Mat |
- Hand weights - Grab a pair of weights that are on the upper end of your lifting limit to start. For example, if 10 pounds is a challenge, but doesn't break your arm, this is a good choice. You can start here and if you become committed you can increase the number of weights you have at home or get one of the multi-weight sets.
- If the weights seem heavy- keep your sets to fewer reps until you are stronger. If you outgrow the weights, increase reps to wear the muscle out - you won't get as much bulk, but will still build muscle.
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| One example of hand weights. |
- Tubing or Bands - Both of these are good options if you want longer muscles. You can do a number of weights-like moves, but you can do many things that weights can't.
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| Bands can often be bought by length and come in different tensions - the higher the tension, the harder it is to pull. |
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| Just like bands, tubes have different tensions, their color will tell you which is which . |
- Playground ball - Yes, it's what it sounds like. Go to the toy section and look for the ball you played four-square with in grade school. The ball is used for toning and balance.
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| Not kidding, straight from kick ball to you. Just don't hit anyone in the back of the head with it. |
- Balancing equipment - Bosu Ball, Dyna Disc and Core Board. You don't need all three, pick the one that seems least threatening. LOL. All of these are for building core and helping you learn balance.
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| Bosu ball - basically half a stability ball on a base. |
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| Dyna Disc. |
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| Core board - this is the newest variety, but you will also see old school wooden ones that look like a mini teeter totter. |
- Jump rope - you were likely a thinner person as a child, this little item had something to do with that. Jumping rope fries calories and is great cardio.
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| Another flashback to your childhood. Only the ones for grown-ups come in different lengths, so if you haven't grown an inch since 6th grade, you are covered. |
- Medicine ball - This has nothing to do with the pharmacist or those guys who used to toss them into each others guts in those odd videos from the 40's. Instead this is a modern take that can be used as weights.
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| Medicine balls come in a number of weight options. |
- Step - How many widgets you put under the step determine how high you are stepping. This can help build quads and glutes. It can also be great cardio if you do it fast enough.
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| You can get additional wedges to make them taller - aka-harder. |
- Kettle bells - NOT FOR BEGINNERS. You may remember a couple months back I was briefly sidelined after a class- that was with an instructor. If you are really interested in trying these, meet up with an instructor at least once. And no, the videos at the store do not count. That's because Jillian Michaels can only correct your form if she can see you.
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| Kettle bell |
I realized as I was writing this there may be some terms that I am tossing out like you have a gym membership or have a trainer. Tomorrow I will put together a glossary covering some key terms you may hear bandied about as you get healthy.
You can find ways to use the above with a simple Google search. But I like to help when I can, so I am going to ask Gwyn to give an exercise a week for the next few weeks to walk us through each piece of equipment.
By the way, no need to run out and get all of this at once. It will set you back a few hundred dollars if you do. Instead ease into it - the mat, hand weights, tubing/bands and a jump rope are a nice starting point. If you keep at it, you can invest in yourself at a higher level.
By the way, no need to run out and get all of this at once. It will set you back a few hundred dollars if you do. Instead ease into it - the mat, hand weights, tubing/bands and a jump rope are a nice starting point. If you keep at it, you can invest in yourself at a higher level.
Yours in Health,
Kate
Sunday, October 10, 2010
A Day of Rest
I workout 5 or 6 days a week and I don't at least 1 or 2 days a week. That's something I have really struggled with, I still feel guilty on the days I don't workout.
Something in me is all, "Hey, you sat on your butt and didn't workout for years, you've had your rest, keep moving!" Of course, it doesn't work that way. In fact, if you don't rest on occasion, your body will actually force the issue and then you will be down a lot longer than one day.
I know of what I speak. My insistence on going 7 days a week has landed me in the hospital twice. It wasn't anything simple either, I had become desensitized so I didn't notice the symptoms my body was trying to throw at me. By the time I woke up, it was too late, I was flat on my back on a hospital bed. I have learned my lesson, finally, and now when I feel exhaustion coming on, I slow down and some days, I just plain stop.
Learn from me. Put together a workout regime that makes sense and gives you 'off' days so that you can recover.
Benefits of a day off:
Something in me is all, "Hey, you sat on your butt and didn't workout for years, you've had your rest, keep moving!" Of course, it doesn't work that way. In fact, if you don't rest on occasion, your body will actually force the issue and then you will be down a lot longer than one day.
I know of what I speak. My insistence on going 7 days a week has landed me in the hospital twice. It wasn't anything simple either, I had become desensitized so I didn't notice the symptoms my body was trying to throw at me. By the time I woke up, it was too late, I was flat on my back on a hospital bed. I have learned my lesson, finally, and now when I feel exhaustion coming on, I slow down and some days, I just plain stop.
Learn from me. Put together a workout regime that makes sense and gives you 'off' days so that you can recover.
Benefits of a day off:
- Muscles get a chance to rebuild. Every time you lift weights, you make small tears in your muscles. Resting gives them a chance to reknit and get stronger - the whole purpose behind pumping iron.
- Walking and running stresses joints. Giving those joints a chance to rest lessens the possibility that you will damage cartilage or attached ligaments from overuse.
- Your mind needs a break too. When you are stressing over finding time to do everything in your life AND workout, it can be a little much to take. Your brain is the most important exercise organ you have, let the stress wash away and your workouts will be better on the other side.
- If you workout seven days a week, you are more likely to burn out on the very idea of working out. A break can help you feel like you control your life, not the gym.
There are many other physiological and psychological benefits as well, but these are some of the key concerns that you should keep in mind.
The bottom line is to take care of yourself - because no one else will.
Yours in Health,
Kate
Thursday, October 7, 2010
How Many Calories does my Workout Burn?
First things first - you do not weigh as much as the person next to you. Which makes an overall answer to this question of calories burned much harder to answer than calories in food. There are plenty of websites that claim to have an accurate count. No site is right unless it takes your body weight into consideration.
For example, when you are on a cardio machine at the gym and don't customize the weight setting before you start your trek, you will only have the right calories burned if you are 150 pound person. Note that I said person. The machine does not account for sex. Nor does it account for muscle mass or lack there of - muscle burns a few more calories a day than fat. People who weigh more, burn more calories by default. The Mayo Clinic has a fantastic and simple article explaining metabolism and weight loss.
All of that said, you want tools, you got them. The one I frequently used was on the Lean Cuisine website I gave you yesterday. It was convenient because I was also keeping track of my calories 'in', so inputing my calories 'out' there made sense.
Here are others:
Mayo Clinic has a short list with general weight categories.
From Livestrong
Health Status
Calorie Control
This one has more activities than I have ever seen.
Like yesterday, everyone needs to pick the one that works for them. (I don't mean the one that always says you burn more calories. ;) ) And something I didn't say yesterday, I don't endorse any of these links specifically. I am simply doing the hunting and linking for you. I want you to have an easier time getting started or staying motivated than I have.
Hopefully one of these will work for you. Whatever you do, find something you enjoy and can keep at and watch the changes in your body begin.
Tomorrow - The soundtrack to your workout.
Yours in Health,
Kate
For example, when you are on a cardio machine at the gym and don't customize the weight setting before you start your trek, you will only have the right calories burned if you are 150 pound person. Note that I said person. The machine does not account for sex. Nor does it account for muscle mass or lack there of - muscle burns a few more calories a day than fat. People who weigh more, burn more calories by default. The Mayo Clinic has a fantastic and simple article explaining metabolism and weight loss.
All of that said, you want tools, you got them. The one I frequently used was on the Lean Cuisine website I gave you yesterday. It was convenient because I was also keeping track of my calories 'in', so inputing my calories 'out' there made sense.
Here are others:
Mayo Clinic has a short list with general weight categories.
From Livestrong
Health Status
Calorie Control
This one has more activities than I have ever seen.
Like yesterday, everyone needs to pick the one that works for them. (I don't mean the one that always says you burn more calories. ;) ) And something I didn't say yesterday, I don't endorse any of these links specifically. I am simply doing the hunting and linking for you. I want you to have an easier time getting started or staying motivated than I have.
Hopefully one of these will work for you. Whatever you do, find something you enjoy and can keep at and watch the changes in your body begin.
Tomorrow - The soundtrack to your workout.
Yours in Health,
Kate
Tuesday, September 28, 2010
Firming Up
Yesterday was all about the upper body with my trainer Gwyn at the YMCA Healthy Living Center. Gwyn makes sure it's tough, so those days are great and hard all at once. I am getting stronger, so we are constantly trying to get the weights right. LOL. Yesterday on one lift I went from 12.5 to 20 pounds in three rounds - hot dang!
I love the way my arms and shoulders are changing shapes. Even the extra swag of fat is slowly skimming away, I am on my way to no more turkey wattle.
It's not just those areas that are firming up, my glutes are tightening, I can feel my abs through my tummy fat and my breasts have been given a natural lift. (I know, that may be too much information.) But I am thrilled. The scale seems to be stuck, but the muscle is coming on fast enough, that sooner or later, that will give way too.
You know, you don't have to have a trainer to start getting firmer - though I recommend one when you are ready to commit to a permanent change. Instead, you can start at home and once you have been at it for a month, and know you are ready, you should seek out help to set a plan for real change - it's working for me.
Tomorrow I will share a list from Gwyn of the top items to have for a home workout to test your will to be healthier.
Yours in Health,
Kate
I love the way my arms and shoulders are changing shapes. Even the extra swag of fat is slowly skimming away, I am on my way to no more turkey wattle.
It's not just those areas that are firming up, my glutes are tightening, I can feel my abs through my tummy fat and my breasts have been given a natural lift. (I know, that may be too much information.) But I am thrilled. The scale seems to be stuck, but the muscle is coming on fast enough, that sooner or later, that will give way too.
You know, you don't have to have a trainer to start getting firmer - though I recommend one when you are ready to commit to a permanent change. Instead, you can start at home and once you have been at it for a month, and know you are ready, you should seek out help to set a plan for real change - it's working for me.
Tomorrow I will share a list from Gwyn of the top items to have for a home workout to test your will to be healthier.
Yours in Health,
Kate
Saturday, September 25, 2010
Looong Week and Lots of Rain
Yes, it has been one of those weeks. Lots of stress at work, lots of silly people in the world outside of work (and that's being kind) and the rain simply won't abate. I am sitting here, listening to the water pour onto the roof at work as I finish my duties before heading for a workout. That's the one area in my life that has been o.k. this week.
I had three great workouts with trainer Gwyn at the YMCA Healthy Living Center. She even put me on a cardio machine I wouldn't have tried on my own - and it worked. I wouldn't have tried it because I was afraid the pushing down and swiveling around would leave my knees aching horribly. As luck would have it, it left me sore, but otherwise alright. In fact, I am still feeling my glutes throb, which is good, because my glutes need plenty of work.
Now I am going to go work things out in the water of the exercise pool - I know, I could just stand outside and get soaked to. Here's hoping tomorrow's sunny forecast holds or we will have fall floods to match the spring and summer ones. ;)
Tomorrow: Introducing Dr. Sheldon Cooper
Yours in Health,
Kate
I had three great workouts with trainer Gwyn at the YMCA Healthy Living Center. She even put me on a cardio machine I wouldn't have tried on my own - and it worked. I wouldn't have tried it because I was afraid the pushing down and swiveling around would leave my knees aching horribly. As luck would have it, it left me sore, but otherwise alright. In fact, I am still feeling my glutes throb, which is good, because my glutes need plenty of work.
Now I am going to go work things out in the water of the exercise pool - I know, I could just stand outside and get soaked to. Here's hoping tomorrow's sunny forecast holds or we will have fall floods to match the spring and summer ones. ;)
Tomorrow: Introducing Dr. Sheldon Cooper
Yours in Health,
Kate
Wednesday, September 15, 2010
The Latest on Workouts
Trainer Gwyn loves to kick my butt. And I love it too.
We warm up every session with 15 minutes of cardio. Then lately we've been doing a lot of heavier weights. Tons of different moves to tweak every possible location in my body. It's a great way to bulk up my muscle, which helps me burn more calories and slowly change my shape. I'm not going out for Ms. Olympia, but I know that the more muscle I pack on the better my bones are protected and the better I feel.
At least one day a week she and I are also in the pool. If you think this is for wimps - wrong. She often has me start with laps, which is hilarious because I am a total crap swimmer. LOL. In fact, I probably burn more calories trying to do it than a professional swimmer because I am flailing around. Doesn't matter though, I try and that's all that counts.
She also has me do weights in the water, running and the ab work she had me do the other day I felt more than I have been on land, nice. Water is also where I am on my days without Gwyn. I switch between the lap pool and the exercise pool. Even on the days I think, "I can't workout today, I'm not feeling great", I know the pool will make it better.
Today was a lot of biceps and triceps. I suspect picking up a tissue will be a toughie tomorrow, but it's totally worth it. :)
Yours in Health,
Kate
We warm up every session with 15 minutes of cardio. Then lately we've been doing a lot of heavier weights. Tons of different moves to tweak every possible location in my body. It's a great way to bulk up my muscle, which helps me burn more calories and slowly change my shape. I'm not going out for Ms. Olympia, but I know that the more muscle I pack on the better my bones are protected and the better I feel.
At least one day a week she and I are also in the pool. If you think this is for wimps - wrong. She often has me start with laps, which is hilarious because I am a total crap swimmer. LOL. In fact, I probably burn more calories trying to do it than a professional swimmer because I am flailing around. Doesn't matter though, I try and that's all that counts.
She also has me do weights in the water, running and the ab work she had me do the other day I felt more than I have been on land, nice. Water is also where I am on my days without Gwyn. I switch between the lap pool and the exercise pool. Even on the days I think, "I can't workout today, I'm not feeling great", I know the pool will make it better.
Today was a lot of biceps and triceps. I suspect picking up a tissue will be a toughie tomorrow, but it's totally worth it. :)
Yours in Health,
Kate
Monday, September 13, 2010
Did you miss me?
Holy cow! Didn't realize it had been so long since I blogged. Sorry about that. I didn't even remember to post last week that I was on vacation.
Time has been slipping away from me. but now that I am back at work every day, little reminders will pop up to remind me to do this.
Vacation wasn't very vactioney. (Totally not a word.) I ended up back at work a handful of times or helping other people with their problems. But that's as much my problem as those that asked. In fact, that is ultimately my overall problem - I am bad at saying 'no' to others and 'yes' to myself.
The highlight health wise last week was my commitment to working out. I only missed one day! That was great. I either worked out with Gwyn or swam.
Food wise, it was my birthday week. So, I was pretty good most days. Had pizza on my birthday, a drink the next day, the cheesecake I had really wanted for my birthday on Friday and Sunday dinner at my mom's - and you know that meant cake. ;) But overall, I didn't go totally - "I will be a good girl when I get back to work," which is HUGE growth. I actually ate fruit and vegetables, lean protein and whole grains most of the time.
So, now I am getting back in the swing of things and there is tons to do, I better roll.
Yours in Health,
Kate
Time has been slipping away from me. but now that I am back at work every day, little reminders will pop up to remind me to do this.
Vacation wasn't very vactioney. (Totally not a word.) I ended up back at work a handful of times or helping other people with their problems. But that's as much my problem as those that asked. In fact, that is ultimately my overall problem - I am bad at saying 'no' to others and 'yes' to myself.
The highlight health wise last week was my commitment to working out. I only missed one day! That was great. I either worked out with Gwyn or swam.
Food wise, it was my birthday week. So, I was pretty good most days. Had pizza on my birthday, a drink the next day, the cheesecake I had really wanted for my birthday on Friday and Sunday dinner at my mom's - and you know that meant cake. ;) But overall, I didn't go totally - "I will be a good girl when I get back to work," which is HUGE growth. I actually ate fruit and vegetables, lean protein and whole grains most of the time.
So, now I am getting back in the swing of things and there is tons to do, I better roll.
Yours in Health,
Kate
Thursday, August 5, 2010
Sometimes You Have to Admit Defeat
My back still hurts from kettle bells on Monday. My doctor informed me yesterday that I should try something less strenuous to strengthen my back and then try the workout again. She is a sage woman and I will be following her advice.
That's hard for me to do, even with the pain I am in. I don't like to go down in defeat. I like to crush through, take the pain and figure things out on the other side. That's why I worked out hard the last two days. Today however I realized I was probably elongating recovery, so I just went for a walk and I am going home to do laundry - which with our stairs is also a workout. ;)
I wanted to write this tonight to remind you all of something I have to remind myself of from time to time - pain sometimes means stop. I explained it to my mom the other day as, "There is push through and try a new move/weight for your body pain ('good pain') and then there is the look on your face now - bad pain." We all know what bad pain is - cut your hand, drop a bowling ball on your foot, get hit by a car - but we sometimes aren't paying enough attention during our workouts to recognize it.
I was playing tough girl on Monday, panting and wheezing and saying, "I'll be fine, give me a minute." I should have said then, what I am saying now - "My body has informed me that this is a BAD idea, I will stop now and give up a man card."
It's simple really, your mom has been saying it for years - "Do you want to do it just because everyone else is doing it?" Okay, usually that is a bridge, but you get the idea.
Yours in Health,
Kate
That's hard for me to do, even with the pain I am in. I don't like to go down in defeat. I like to crush through, take the pain and figure things out on the other side. That's why I worked out hard the last two days. Today however I realized I was probably elongating recovery, so I just went for a walk and I am going home to do laundry - which with our stairs is also a workout. ;)
I wanted to write this tonight to remind you all of something I have to remind myself of from time to time - pain sometimes means stop. I explained it to my mom the other day as, "There is push through and try a new move/weight for your body pain ('good pain') and then there is the look on your face now - bad pain." We all know what bad pain is - cut your hand, drop a bowling ball on your foot, get hit by a car - but we sometimes aren't paying enough attention during our workouts to recognize it.
I was playing tough girl on Monday, panting and wheezing and saying, "I'll be fine, give me a minute." I should have said then, what I am saying now - "My body has informed me that this is a BAD idea, I will stop now and give up a man card."
It's simple really, your mom has been saying it for years - "Do you want to do it just because everyone else is doing it?" Okay, usually that is a bridge, but you get the idea.
Yours in Health,
Kate
Tuesday, August 3, 2010
Back in the Saddle
I have been so busy getting back in the rhythm of working out and eating right, I have let the blog slide. I apologize, again. :) But I promise this really is the restart of writing.
I am currently doing two-a-day workouts to help my brother get back in the swing of working out. Gordon really wants to crack this thing and so we are able to keep each other on track. So, yesterday and today are two workouts a day.
Yesterday was kettle bells - a 'surprise' courtesy of Gwyn at the YMCA Healthy Living Center. I went to train and instead she and I joined a kettle bell class with Greg, another trainer who specializes in the bells. By the way, everyone asks, "Why do they call it a kettle bell?" Here is a picture, you will see it has a passing resemblance to a tea kettle.
Well, you use the tool a number of ways, but one of the most frequent is swinging it through your legs and bending over each time you hike the kettle bell. It's a great combo of weights and cardio. But it's also really hard on your body the first few times, as I am still feeling in my lower back and hamstrings this afternoon! :)
Even with the aches, I am planning to go back next Monday. Gwyn is going out of town and I will be training myself next week. So, I think I may try some classes on top of the other workouts with Gordon.
As for today, Gwyn ran me through a circuit on the machines - 1 minute of lifting weights, one minute of cardio moves in between. Plus, three sets of minute long crunches on a weight machine. I expect my back with be better tomorrow and my abs will be the next ache. LOL.
Well, I have to go finish work.
Yours in Health,
Kate
I am currently doing two-a-day workouts to help my brother get back in the swing of working out. Gordon really wants to crack this thing and so we are able to keep each other on track. So, yesterday and today are two workouts a day.
Yesterday was kettle bells - a 'surprise' courtesy of Gwyn at the YMCA Healthy Living Center. I went to train and instead she and I joined a kettle bell class with Greg, another trainer who specializes in the bells. By the way, everyone asks, "Why do they call it a kettle bell?" Here is a picture, you will see it has a passing resemblance to a tea kettle.
Even with the aches, I am planning to go back next Monday. Gwyn is going out of town and I will be training myself next week. So, I think I may try some classes on top of the other workouts with Gordon.
As for today, Gwyn ran me through a circuit on the machines - 1 minute of lifting weights, one minute of cardio moves in between. Plus, three sets of minute long crunches on a weight machine. I expect my back with be better tomorrow and my abs will be the next ache. LOL.
Well, I have to go finish work.
Yours in Health,
Kate
Friday, July 16, 2010
Friday Funday
Well, actually, I am at work. But I am doing my best to have fun. I have 80's rock banging away in my headphones as I try to push up productivity. We are having a potluck in a little while - I ordered in crab Rangoon and egg rolls as my contribution - yea, working hard. :)
As for the healthy thing, yesterday I was too busy to workout. Those are words I hate, but I am going to make up for it tonight and tomorrow. Tonight it's time to mow, originally planned for tomorrow, but with the heat index going over 100 again, uh no. Instead I will do the yard tonight and believe me, it's a workout!
Tomorrow it's a workout with my mom. She wanted to try kick-boxing with me leading the way tonight, but instead it's going to be golf for her. I am very proud of her by the way. She has joined the YMCA Healthy Living Center as part of the Livestrong program. It helps cancer survivors and patients become healthier to help ward off the chance of recurrence. Mom is several years past Ovarian cancer now, but anyone who has had that has a better chance of breast cancer and vice versa. So, I am happy she is grabbing this opportunity - I have no intention of losing her anytime soon.
Mom and I will beat the heavy bag tomorrow afternoon. I plan to put in a swim before we meet up. Then I will be 'caught up' on my workouts for the week. That's the key you know. If life gets in the way, be flexible, make a plan and follow through. I'm proud that I am able to do that.
Well, I better go, fried food will be here soon to share with my co-workers. I know, "Bad Kate!" But really, anything in moderation.
Yours in Health,
Kate
As for the healthy thing, yesterday I was too busy to workout. Those are words I hate, but I am going to make up for it tonight and tomorrow. Tonight it's time to mow, originally planned for tomorrow, but with the heat index going over 100 again, uh no. Instead I will do the yard tonight and believe me, it's a workout!
Tomorrow it's a workout with my mom. She wanted to try kick-boxing with me leading the way tonight, but instead it's going to be golf for her. I am very proud of her by the way. She has joined the YMCA Healthy Living Center as part of the Livestrong program. It helps cancer survivors and patients become healthier to help ward off the chance of recurrence. Mom is several years past Ovarian cancer now, but anyone who has had that has a better chance of breast cancer and vice versa. So, I am happy she is grabbing this opportunity - I have no intention of losing her anytime soon.
Mom and I will beat the heavy bag tomorrow afternoon. I plan to put in a swim before we meet up. Then I will be 'caught up' on my workouts for the week. That's the key you know. If life gets in the way, be flexible, make a plan and follow through. I'm proud that I am able to do that.
Well, I better go, fried food will be here soon to share with my co-workers. I know, "Bad Kate!" But really, anything in moderation.
Yours in Health,
Kate
Wednesday, June 23, 2010
You May Think This is Weird...
But I kinda want them to find something when they do my exploratory surgery tomorrow. I don't want cancer, just answers. Maybe endometriosis or cysts, something simple, LOL. It's just that I have been in pain for so long and it just keeps increasing, I want them to go in, look around and be all - "Hey, we have a solution". I realized this morning the pain was affecting my sleep, which may explain why I have been so tired the last few weeks. Whatever happens, I will let you know.
As for workout today with Gwyn at the YMCA Healthy Living Center? Yea, she wasn't kidding about kicking my butt. :) I did some things today I haven't done since I was a healthy girl before. The nice thing is that I didn't pass out. I had to stop a few times, but I pushed through and finished. If I hadn't been able to shake the pain, Gwyn would have changed things up. But I refused. Besides, with surgery tomorrow, I have a few days to recover.
Well, I have to go do a ton of work before I am gone, so have a great weekend and I will blog again as soon as I can.
Yours in Health,
Kate
As for workout today with Gwyn at the YMCA Healthy Living Center? Yea, she wasn't kidding about kicking my butt. :) I did some things today I haven't done since I was a healthy girl before. The nice thing is that I didn't pass out. I had to stop a few times, but I pushed through and finished. If I hadn't been able to shake the pain, Gwyn would have changed things up. But I refused. Besides, with surgery tomorrow, I have a few days to recover.
Well, I have to go do a ton of work before I am gone, so have a great weekend and I will blog again as soon as I can.
Yours in Health,
Kate
Tuesday, June 22, 2010
What Do You Blog About?
My company brings in tons of interns each summer and it's great because it brings new blood and fresh perspective. Today I was talking to one of them and the subject of blogs came up and he said he used to keep one, but it had just become a rant and he gave it up. I said, "Well, you could make it private and just keep it as a personal journal." He smiled and said, "Isn't that what actual journals are for?"
He's right, but I am crap at journaling. In fact, I have bought no fewer than 20 journals in 10 years in hopes that one day I would be capable of putting pen to paper on a regular basis. Instead, it's a collection of 3 page tomes that are completely incoherent. But with blogging, it has some how clicked and other than being uber busy or sick, I am capable of committing to this - yea me!
Anyway, right before the end of this conversation, he asked, "What do you blog about?" Oddly, I hesitated. I wanted to answer in a paragraph, for some reason, when I know a sentence would do. So, I self-edited, and said, "My blog is called "Get Healthy with Kate Garner" and I write about my journey to losing weight again."
Succinct is good, but I felt like I wasn't really selling what I write about. I talk about food and life and family and exercise and doctors and all of the things that are life as an overweight person. In other words, this is indeed a journal, but not the kind collecting dust in my overloaded closet in the office at home. LOL.
So, do you blog? What do you blog about? Does it give you a different angle on your life?
It really has changed how I look at my life. Every day I hash out exactly how I have done and yes, sometimes I struggle to put key to post because being honest can be painful. But then I have it out and I can look back to see how far I have come and that is motivating.
As for actual health related things today - I worked out with Gwyn at the YMCA Healthy Living Center. I forgot my sports bra, so there were no bouncing exercises. ;) We did my lower body today and then core. There were some tough points, but I just had to breath better, which is a weak point for me.
Gwyn has sworn to beat me down tomorrow because I am not going to be able to workout Thursday and Friday and maybe not over the weekend either, we will see. What is that about? Well, I am having exploratory surgery around my uterus. I have been in pain for about 8 months now. Initial tests have been inconclusive, so they have no choice but to make an incision and go inside for a look.
I am sure it is nothing, but I will have to rest until my body heals enough to jar it with a workout again. Anyway, I need to finish work. More tomorrow.
Yours in Health,
Kate
He's right, but I am crap at journaling. In fact, I have bought no fewer than 20 journals in 10 years in hopes that one day I would be capable of putting pen to paper on a regular basis. Instead, it's a collection of 3 page tomes that are completely incoherent. But with blogging, it has some how clicked and other than being uber busy or sick, I am capable of committing to this - yea me!
Anyway, right before the end of this conversation, he asked, "What do you blog about?" Oddly, I hesitated. I wanted to answer in a paragraph, for some reason, when I know a sentence would do. So, I self-edited, and said, "My blog is called "Get Healthy with Kate Garner" and I write about my journey to losing weight again."
Succinct is good, but I felt like I wasn't really selling what I write about. I talk about food and life and family and exercise and doctors and all of the things that are life as an overweight person. In other words, this is indeed a journal, but not the kind collecting dust in my overloaded closet in the office at home. LOL.
So, do you blog? What do you blog about? Does it give you a different angle on your life?
It really has changed how I look at my life. Every day I hash out exactly how I have done and yes, sometimes I struggle to put key to post because being honest can be painful. But then I have it out and I can look back to see how far I have come and that is motivating.
As for actual health related things today - I worked out with Gwyn at the YMCA Healthy Living Center. I forgot my sports bra, so there were no bouncing exercises. ;) We did my lower body today and then core. There were some tough points, but I just had to breath better, which is a weak point for me.
Gwyn has sworn to beat me down tomorrow because I am not going to be able to workout Thursday and Friday and maybe not over the weekend either, we will see. What is that about? Well, I am having exploratory surgery around my uterus. I have been in pain for about 8 months now. Initial tests have been inconclusive, so they have no choice but to make an incision and go inside for a look.
I am sure it is nothing, but I will have to rest until my body heals enough to jar it with a workout again. Anyway, I need to finish work. More tomorrow.
Yours in Health,
Kate
Wednesday, June 16, 2010
Life is Beginning to Swirl Again
Getting that 'so busy I am feeling crazy' vibe again. I worked, I ate lunch while filling in for someone else - TIP: Smokey D's will skip the bun on a sandwich for you AND charge you 75 cents less! What a great way to save on calories, it's the amazing smoked turkey I want anyway!
I had a great workout with Gwyn at the YMCA Healthy Living Center. We did upper body and core. I tried to knock her out with one of the weight machines, but she is cagey and was able to move in time. ;o)
Then I came back here to work and now I am taking work home to do. Tomorrow even busier including a party for LITE listeners tomorrow night at Mercy West Lakes - my new favorite hospital.
But this is also the week we are trying to put !ntuition Magazine to bed and I have MUCH writing to do before we can do that. So, that's what I am taking home. BTW - This is a special issue of the magazine because it will feature LITE 104.1's Outstanding Women You Should Know. You can catch a preview and see pictures of these wonderful women - here.
Yours in Health,
Kate
I had a great workout with Gwyn at the YMCA Healthy Living Center. We did upper body and core. I tried to knock her out with one of the weight machines, but she is cagey and was able to move in time. ;o)
Then I came back here to work and now I am taking work home to do. Tomorrow even busier including a party for LITE listeners tomorrow night at Mercy West Lakes - my new favorite hospital.
But this is also the week we are trying to put !ntuition Magazine to bed and I have MUCH writing to do before we can do that. So, that's what I am taking home. BTW - This is a special issue of the magazine because it will feature LITE 104.1's Outstanding Women You Should Know. You can catch a preview and see pictures of these wonderful women - here.
Yours in Health,
Kate
Monday, June 14, 2010
Mmm... Soup
I started my day with a very upset digestive system. But I don't have time to be sick. ;) So I kept plowing forward, came to work and then on to my workout with Gwyn at the YMCA Healthy Living Center.
I love working out with Gwyn. The whole idea behind a trainer is that they push you harder than you would push yourself AND they teach you new things. I walk away from every session sweaty, exhausted and excited. Not only do I know I had a real workout, I now have new tricks for the days I train on my own.
I realized I wanted something warm, not cold. In fact, I am noticing cooked items satisfy me much more than things straight from the fridge, which is good knowledge to have. The myriad of restaurants within arms reach of the HLC went through my head and then it hit me, Panera. Panera has always been a fall back for me when it comes to eating healthy.
I'll be the first to admit many of their sandwiches are not so goo because of their toppings, but they have recently started allowing people have to their sandwiches their way, so you can take off the extra. Yet, it's not the sandwiches I crave, it's the soup. I love soup. It is nourishing and comforting and even when my tummy is running amok, I can usually depend on soup.
And at Panera, I have a new favorite. With the exception of the sodium level in this sucker it is pretty darn good for you. It is a new fall back post workout - it has protein, a little fat, some carbs and yes, some sodium. You can see the picture of the nutrition breakdown below - you can click on it to make it easier to read. Another favorite is the black bean.
Well, I better go, work won't do itself and I have to get out the door on time for IE class.
Yours in Health,
Kate
Sunday, June 13, 2010
A New Coat of Paint & The Weekend
First, how do you like the new look of the blog? I am gleeful! Blogger has introduced a new tool to help create templates that are beautiful, not generic, I love it. The new look is a much better reflection of what "Get Healthy with Kate Garner" is all about. And now on to just that...
Friday, as I mentioned, I took the day off. I slept in, I ate a late breakfast, I did some housework, I took a nap, I did even more housework, I had a friend over for drinks, I went to dinner with my brother and I landed back at home to relax. It was a busy, except for the naps, fruitful day. I kept my food relatively under control and only had one drink with my friend.
My workout on Friday was a combination of housework, stair climbing and lifting weights. I was surprised by how trying to move quickly throughout the house actually kept my heart rate up. By the time I hit the shower for my friend's visit I was sweaty, tired and satisfied I had worked out.
Saturday I woke up with a migraine as the storm rolled in. I was convinced the lights flashing were in my head until I was finally able to focus on the distant clouds, LOL. So, I dropped four ibuprofen and snuggled back in the sheets. When I woke up three hours later the headache was all but gone, thankfully. Then I did a healthy breakfast, worked out with weights and dancing, went to work, ran an errand, got my hair trimmed and went to see the A-Team with my dad. It was a fun popcorn movie, so that's what I ate - it also acted as my lunch. Not a great choice, but I didn't add M&M's, so that must count for something. :)
Then I checked my e-mail via phone and my day went off the rails. I got an e-mail from a friend telling me that someone I once cared for deeply was getting married. She even included a link to their wedding planning site - I am not a complete masochist, so I didn't look. But the very idea hit me hard anyway. I mean, I haven't seem him in almost two years. I knew he would end up marrying this woman. I don't have overt feelings for him anymore and yet, there was that pang.
I know there were a couple of factors at play - 1. 'There goes another person getting married before me' and 2. The standing self-worth issue of 'why am I alone'. Rather than suffer with the memories and pain they brought up, I ate. That's what emotional eaters do. Rather than feel the pain or anger or frustration, we eat. I went straight to a favorite barbecue joint, got my favorite sandwich, sweet potato fries and went home to stuff it down.
I made myself sick. I never eat that much in one sitting anymore and I knew I was going to feel like I needed to puke when I got done. So, I stuffed it down faster than my body could register the load. A few minutes after I finished, my body bloated and I was miserable. Not only physically miserable, but emotionally miserable. I was angry with myself for once again letting someone else's actions make me self-destructive. Rather than go for a walk or play another game of my favorite food distraction (Bejeweled) I fell back to my old friend food. It was pathetic.
And there it is, the last of beating myself up for faltering with food and emotions. I have to let this incident go. If I continue to harp on myself or drag this out, it will only cause more binging. My self-flagellation will only encourage me to get depressed and thereby eat ice cream to assuage those feelings - the circle would just keep spinning.
Instead, it's Sunday and I begin again with more knowledge about myself than I had yesterday and that is what I need most. I need to recognize the problem, deal with it and move forward, not look back. So, today I have had my oatmeal and coffee and now I am craving a salad for lunch. I think it's my body asking for a detente, I will oblige. In fact, the remainder of the day only holds healthy options as I work my way to a funeral and then on to doing laundry and then to a new week.
Yours in Health,
Kate
Friday, as I mentioned, I took the day off. I slept in, I ate a late breakfast, I did some housework, I took a nap, I did even more housework, I had a friend over for drinks, I went to dinner with my brother and I landed back at home to relax. It was a busy, except for the naps, fruitful day. I kept my food relatively under control and only had one drink with my friend.
My workout on Friday was a combination of housework, stair climbing and lifting weights. I was surprised by how trying to move quickly throughout the house actually kept my heart rate up. By the time I hit the shower for my friend's visit I was sweaty, tired and satisfied I had worked out.
Saturday I woke up with a migraine as the storm rolled in. I was convinced the lights flashing were in my head until I was finally able to focus on the distant clouds, LOL. So, I dropped four ibuprofen and snuggled back in the sheets. When I woke up three hours later the headache was all but gone, thankfully. Then I did a healthy breakfast, worked out with weights and dancing, went to work, ran an errand, got my hair trimmed and went to see the A-Team with my dad. It was a fun popcorn movie, so that's what I ate - it also acted as my lunch. Not a great choice, but I didn't add M&M's, so that must count for something. :)
Then I checked my e-mail via phone and my day went off the rails. I got an e-mail from a friend telling me that someone I once cared for deeply was getting married. She even included a link to their wedding planning site - I am not a complete masochist, so I didn't look. But the very idea hit me hard anyway. I mean, I haven't seem him in almost two years. I knew he would end up marrying this woman. I don't have overt feelings for him anymore and yet, there was that pang.
I know there were a couple of factors at play - 1. 'There goes another person getting married before me' and 2. The standing self-worth issue of 'why am I alone'. Rather than suffer with the memories and pain they brought up, I ate. That's what emotional eaters do. Rather than feel the pain or anger or frustration, we eat. I went straight to a favorite barbecue joint, got my favorite sandwich, sweet potato fries and went home to stuff it down.
I made myself sick. I never eat that much in one sitting anymore and I knew I was going to feel like I needed to puke when I got done. So, I stuffed it down faster than my body could register the load. A few minutes after I finished, my body bloated and I was miserable. Not only physically miserable, but emotionally miserable. I was angry with myself for once again letting someone else's actions make me self-destructive. Rather than go for a walk or play another game of my favorite food distraction (Bejeweled) I fell back to my old friend food. It was pathetic.
And there it is, the last of beating myself up for faltering with food and emotions. I have to let this incident go. If I continue to harp on myself or drag this out, it will only cause more binging. My self-flagellation will only encourage me to get depressed and thereby eat ice cream to assuage those feelings - the circle would just keep spinning.
Instead, it's Sunday and I begin again with more knowledge about myself than I had yesterday and that is what I need most. I need to recognize the problem, deal with it and move forward, not look back. So, today I have had my oatmeal and coffee and now I am craving a salad for lunch. I think it's my body asking for a detente, I will oblige. In fact, the remainder of the day only holds healthy options as I work my way to a funeral and then on to doing laundry and then to a new week.
Yours in Health,
Kate
Wednesday, June 9, 2010
Mid-Week Wrap
It has been a long week (yes, I know it's only Wednesday) with little in the way of useful blogging, so I thought I would cover the week thus far and end with a funny story.
Monday - It was a lower body workout with trainer Gwyn at the YMCA Healthy Living Center. This was when I found out I use my left leg to push back as I pull the mower up the mini-hill time and again in our slightly sloped yard. My left calf felt like it had been ripped apart and when I commented to Gwyn, she made the very common sense query, "So which leg did you use pulling the mower up?" This is why I love her!
Then Monday night it was on to Intuitive Eating class at the Mercy Weight Loss and Nutrition Center. Two weeks away had left some people feeling they had lost momentum. I personally felt about the same, though disgusted with my lack of ability to push away the 'food police'. (Cue Cheap Trick's "Dream Police" because this is what I hear in my head every time dietitian Katie uses the phrase.)
Anyway, the 'food police' can be anyone including YOU. It's the rules that are put into place around food and most of them can be damaging or at the minimum, useless. We tend to pick these up from every diet we have ever tried, our parents and in magazines. In your mind, as you debate food they can sound like - "You can never eat brownies because you never stop at one." or "The fat in that will go right to your thighs." The first one assumes failure and the second is just plain biologically incorrect.
The food police can be outside of you as well. It sound like, "You aren't going to eat THAT are you?" or "What do you mean you don't want ice cream?" The latter is food police/ food pusher all rolled into one and it's that one that I struggle with most. I am bad at saying 'no', in fact, I suck at it.
I am a people pleaser, even if it makes me plumper. I don't want to hurt anyone's feelings by turning away that homemade cake or not joining in the social communing of ice cream sundaes. But really, for the temporary hurt it may cause (or probably won't and I am just being hyper-sensitive), I am only hurting myself. I hurt myself by eating the things that aren't good for me, but also by giving up my control and my choice. No one else should have that power but me. I have to work on this.
One of the big things that we work on on IE class is that no food is 'bad'. There are better choices, but if you REALLY want that chocolate cake it's better to have a small piece now than deprive yourself and binge on the cake itself later. Or worse yet, eat what you think you should eat, it doesn't satisfy you and you keep eating everything in sight because you are hungry. Truth be told, you are not hungry for just anything, you are hungry for the thing you have denied yourself and your body won't really be satisfied until you follow through on its original craving. It all makes sense when you look at it, but we have spent so long dieting and denying that we have lost all ability to tell what is real and imagined in with our hunger and food cues.
Tuesday: It was all about upper-body with Gwyn. I love working my arms and shoulders, even when it's hard and my arms end up jelly. I love that my collar bones have made a slight appearance and that I am getting muscle definition back in my biceps - both of these were goals from the beginning. However, I had another 'lawn mower' moment when I whined that my right bicep really hurt and Gwyn and her common sense spoke up again, "Would that be the arm you used to pull the mower up those hills?" LOL. Duh, yep.
Wednesday (um, today): I worked out with Gwyn, today was core. In the middle of the workout something slipped in my back and balled up my muscles. Now every time I bend too far to the left or breathe too deep my back hurts. But that didn't stop me from finishing the planned workout. I did skip the third set of planks though, because that made it hurt the most. When I was trying to figure out why my back hurt out of nowhere, Gwyn commented that it might be the mower again, because that would be the motion of pulling the cord to start it. Again, she may be on to something as the elderly thing required about 30 pulls to get it started, even with priming.
I sat in the steam room and then took a long shower, it feels a little better. But I'm sure after sleeping on it tonight, it will be very stiff in the morning. That's why I am planning a water workout. It always helps to get in the water and get the extra stretch that buoyancy allows.
And as for the funny story...
I go to the gynecologist today and am sitting waiting for the doctor. And waiting and waiting. I went to ask how much longer it would be and they apologized - he was called away to deliver a baby! LOL. You can't argue with that. He came back as quickly as he could and then they rushed me through with further apologies. I asked if the baby was happy and healthy, the doctor said, "Yes" and I told him, "Then there's no need to apologize." :)
Yours in Health,
Kate
Monday - It was a lower body workout with trainer Gwyn at the YMCA Healthy Living Center. This was when I found out I use my left leg to push back as I pull the mower up the mini-hill time and again in our slightly sloped yard. My left calf felt like it had been ripped apart and when I commented to Gwyn, she made the very common sense query, "So which leg did you use pulling the mower up?" This is why I love her!
Then Monday night it was on to Intuitive Eating class at the Mercy Weight Loss and Nutrition Center. Two weeks away had left some people feeling they had lost momentum. I personally felt about the same, though disgusted with my lack of ability to push away the 'food police'. (Cue Cheap Trick's "Dream Police" because this is what I hear in my head every time dietitian Katie uses the phrase.)
Anyway, the 'food police' can be anyone including YOU. It's the rules that are put into place around food and most of them can be damaging or at the minimum, useless. We tend to pick these up from every diet we have ever tried, our parents and in magazines. In your mind, as you debate food they can sound like - "You can never eat brownies because you never stop at one." or "The fat in that will go right to your thighs." The first one assumes failure and the second is just plain biologically incorrect.
The food police can be outside of you as well. It sound like, "You aren't going to eat THAT are you?" or "What do you mean you don't want ice cream?" The latter is food police/ food pusher all rolled into one and it's that one that I struggle with most. I am bad at saying 'no', in fact, I suck at it.
I am a people pleaser, even if it makes me plumper. I don't want to hurt anyone's feelings by turning away that homemade cake or not joining in the social communing of ice cream sundaes. But really, for the temporary hurt it may cause (or probably won't and I am just being hyper-sensitive), I am only hurting myself. I hurt myself by eating the things that aren't good for me, but also by giving up my control and my choice. No one else should have that power but me. I have to work on this.
One of the big things that we work on on IE class is that no food is 'bad'. There are better choices, but if you REALLY want that chocolate cake it's better to have a small piece now than deprive yourself and binge on the cake itself later. Or worse yet, eat what you think you should eat, it doesn't satisfy you and you keep eating everything in sight because you are hungry. Truth be told, you are not hungry for just anything, you are hungry for the thing you have denied yourself and your body won't really be satisfied until you follow through on its original craving. It all makes sense when you look at it, but we have spent so long dieting and denying that we have lost all ability to tell what is real and imagined in with our hunger and food cues.
Tuesday: It was all about upper-body with Gwyn. I love working my arms and shoulders, even when it's hard and my arms end up jelly. I love that my collar bones have made a slight appearance and that I am getting muscle definition back in my biceps - both of these were goals from the beginning. However, I had another 'lawn mower' moment when I whined that my right bicep really hurt and Gwyn and her common sense spoke up again, "Would that be the arm you used to pull the mower up those hills?" LOL. Duh, yep.
Wednesday (um, today): I worked out with Gwyn, today was core. In the middle of the workout something slipped in my back and balled up my muscles. Now every time I bend too far to the left or breathe too deep my back hurts. But that didn't stop me from finishing the planned workout. I did skip the third set of planks though, because that made it hurt the most. When I was trying to figure out why my back hurt out of nowhere, Gwyn commented that it might be the mower again, because that would be the motion of pulling the cord to start it. Again, she may be on to something as the elderly thing required about 30 pulls to get it started, even with priming.
I sat in the steam room and then took a long shower, it feels a little better. But I'm sure after sleeping on it tonight, it will be very stiff in the morning. That's why I am planning a water workout. It always helps to get in the water and get the extra stretch that buoyancy allows.
And as for the funny story...
I go to the gynecologist today and am sitting waiting for the doctor. And waiting and waiting. I went to ask how much longer it would be and they apologized - he was called away to deliver a baby! LOL. You can't argue with that. He came back as quickly as he could and then they rushed me through with further apologies. I asked if the baby was happy and healthy, the doctor said, "Yes" and I told him, "Then there's no need to apologize." :)
Yours in Health,
Kate
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