Went to Fitness World West and hit it hard today. Tons of cardio and lower body. I didn't really do any upper body because my shoulder felt like I had a knife in it.
Talked to trainer Traci and another trainer, Lindsey, about it. I was told to ice it to push the blood out so it wouldn't throb so much. It worked. It still hurts, but at least I can raise my left arm again without it feeling like torture.
Just another benefit to going to a gym with certified trainers - they deal with sports injuries every day.
Yours in fitness, Kate
Thursday, January 31, 2008
Wednesday, January 30, 2008
Dance, Dance, Dance
I forgot my workout shoes yesterday. It was blustery and cold and when I headed home to get them, the wind swept up my skirt and reminded me I live in Iowa. So I wimped and headed home.
Lest you think the lack of a gym stopped me from getting physical, you are mistaken. I went home and danced. That's right - I threw on a favorite jazz CD that features bands from the 30's and 40's and move to it.
When the slower songs came on, I hit the mat and did abs and push-ups. Or I did squats, standing lunges and a band for my arms. (I found out I need a new one, because my strength has increased so much since I bought it 8 months ago that it was a bit of a joke.)
But for at least 30 minutes, on and off, just like being at a real dance - I wiggled to the beat. It was a great reminder of just how fun letting go can be and how good for you.
If you are lost when it comes to dancing, there is an event Saturday that might help. It's called "Dance for Your Heart", it's being put on by Iowa Health. It helps kick-off heart month and not only can you learn to dance everything from hip-hop to ballroom, but they have FREE health screenings from diabetes to BMI.
So, if you haven't picked an exercise that fits you yet, maybe dancing is your thing. I think it will be mine more often.
Yours in fitness, Kate
Lest you think the lack of a gym stopped me from getting physical, you are mistaken. I went home and danced. That's right - I threw on a favorite jazz CD that features bands from the 30's and 40's and move to it.
When the slower songs came on, I hit the mat and did abs and push-ups. Or I did squats, standing lunges and a band for my arms. (I found out I need a new one, because my strength has increased so much since I bought it 8 months ago that it was a bit of a joke.)
But for at least 30 minutes, on and off, just like being at a real dance - I wiggled to the beat. It was a great reminder of just how fun letting go can be and how good for you.
If you are lost when it comes to dancing, there is an event Saturday that might help. It's called "Dance for Your Heart", it's being put on by Iowa Health. It helps kick-off heart month and not only can you learn to dance everything from hip-hop to ballroom, but they have FREE health screenings from diabetes to BMI.
So, if you haven't picked an exercise that fits you yet, maybe dancing is your thing. I think it will be mine more often.
Yours in fitness, Kate
Tuesday, January 29, 2008
200 Snacks under 100 Calories
With the snow and meetings today, my job has distracted me. So, I am going to keep this simple. This is a link that was sent to me in an e-mail from Ladies Home Journal. It is what the post name says - Enjoy!
Yours in health, Kate
Yours in health, Kate
Monday, January 28, 2008
From the beginning...
Tip - Log your food.
This was something I didn't pick up until a week or two into my journey, it made all the difference. Early on, I had no idea what a portion was, how many calories were in it or what (if anything) my body might be getting out of it nutritionally. Keeping a journal which counted my calories, fat, fiber, protein and basic vitamins for me, let me concentrate on the whole picture instead of carrying a book around.
I kept mine online - for FREE - at leancuisine.com. The link is to the right here on my blog. It was a great easy choice because then I was also eating a lot of Lean Cuisine - simple portion control.
On the site you go under the tools section and you will be able to set-up a profile, keep track of your weight, BMI and indeed, food.
It really woke me up to how quickly I ate up my calories in a day and allowed me to plan ahead. In fact, they even have an option to plan meals for you based on a specific type of diet or calorie count you are seeking. I did try that briefly, but it was not for me. The low calorie ones did not account for fat and I wanted to be conscious of both. (Even though, I know, a calorie is a calorie.)
So try it, set-up a 'flog' - yea, I coined that - short for 'food log'. It will never catch on... but then again, blog did. ;)
Yours in health, Kate
This was something I didn't pick up until a week or two into my journey, it made all the difference. Early on, I had no idea what a portion was, how many calories were in it or what (if anything) my body might be getting out of it nutritionally. Keeping a journal which counted my calories, fat, fiber, protein and basic vitamins for me, let me concentrate on the whole picture instead of carrying a book around.
I kept mine online - for FREE - at leancuisine.com. The link is to the right here on my blog. It was a great easy choice because then I was also eating a lot of Lean Cuisine - simple portion control.
On the site you go under the tools section and you will be able to set-up a profile, keep track of your weight, BMI and indeed, food.
It really woke me up to how quickly I ate up my calories in a day and allowed me to plan ahead. In fact, they even have an option to plan meals for you based on a specific type of diet or calorie count you are seeking. I did try that briefly, but it was not for me. The low calorie ones did not account for fat and I wanted to be conscious of both. (Even though, I know, a calorie is a calorie.)
So try it, set-up a 'flog' - yea, I coined that - short for 'food log'. It will never catch on... but then again, blog did. ;)
Yours in health, Kate
Sunday, January 27, 2008
Sunday Inspiration - 1/27/08
Good morning!
I am always looking for other people's stories of weight loss and health success to motivate me. Anyone who has lost weight in a healthy manner has my respect and usually inspires me. Friday I ran across this woman's story of having lost 110 pounds. Since I have lost that much, it caught my eye.
Now I have reiterated time and again that everybody's journey is different. However, every unique journey can create some strong motivation and lend itself to great tips. I thought I would share this story and let you cull what you will. Her name is Heather Davis and here is her story.
This will be part of an ongoing series on Sundays. If you have an inspiring story, know someone who does or come across one on the Internet, let me know and we can feature it.
Yours in health, Kate
I am always looking for other people's stories of weight loss and health success to motivate me. Anyone who has lost weight in a healthy manner has my respect and usually inspires me. Friday I ran across this woman's story of having lost 110 pounds. Since I have lost that much, it caught my eye.
Now I have reiterated time and again that everybody's journey is different. However, every unique journey can create some strong motivation and lend itself to great tips. I thought I would share this story and let you cull what you will. Her name is Heather Davis and here is her story.
This will be part of an ongoing series on Sundays. If you have an inspiring story, know someone who does or come across one on the Internet, let me know and we can feature it.
Yours in health, Kate
Just Dessert
I believe in rewards along the way to keep you motivated. I have rewarded myself with things from the first 5 pounds I lost to not gaining any weight this Christmas. I stress to everyone that these rewards should be things - new running shorts, new mp3s, a new magazine, etc.
But tonight, I rewarded myself with dessert.
I have said before, dessert is o.k., in moderation. Never deny yourself anything, or you will end up binging. Instead take a bite or two, savor it and be satisfied. I stand by that.
Tonight though, I ate the whole thing. That's right, I went to Azalea for the first time and we simply went for dessert. I had eaten healthfully throughout the day, watched my calories and then went for it at Azalea.
I enjoyed it too much, because it was too good. But now that moment is over and I won't be putting anything made with nothing but cream, chocolate and sugar in my body again for sometime. It was a fun moment though, to simply be bad.
So go for it once in a while - be bad. Just remember where you are in the morning - on the road to better health.
Yours in health, Kate
But tonight, I rewarded myself with dessert.
I have said before, dessert is o.k., in moderation. Never deny yourself anything, or you will end up binging. Instead take a bite or two, savor it and be satisfied. I stand by that.
Tonight though, I ate the whole thing. That's right, I went to Azalea for the first time and we simply went for dessert. I had eaten healthfully throughout the day, watched my calories and then went for it at Azalea.
I enjoyed it too much, because it was too good. But now that moment is over and I won't be putting anything made with nothing but cream, chocolate and sugar in my body again for sometime. It was a fun moment though, to simply be bad.
So go for it once in a while - be bad. Just remember where you are in the morning - on the road to better health.
Yours in health, Kate
Friday, January 25, 2008
Traci's Tips
Trainer Traci had to take a week off from tips for a personal situation. So, instead I will give you the bonus me tip of the week.
With our first warm weekend coming in quite a while, my tip is - get outside. You don't have to do your full workout in the great outdoors, but a brief walk would be great. This will help remind you that spring will come again someday AND get fresh air in your lungs.
I love working out at Fitness World West but being outside once in a while has great benefits as well. Including a little vitamin D from the sun. Yes, the sun does have benefits, it is the best source for vitamin D. Vitamin D has many benefits including helping you absorb calcium better and possibly fighting cancer. Now, I am not saying lay in the sun for hours. However, just 15 minutes a day can get you much of the vitamin D you need.
Plus, especially this time of year, sun can help boost your mood.
Yours in health, Kate
With our first warm weekend coming in quite a while, my tip is - get outside. You don't have to do your full workout in the great outdoors, but a brief walk would be great. This will help remind you that spring will come again someday AND get fresh air in your lungs.
I love working out at Fitness World West but being outside once in a while has great benefits as well. Including a little vitamin D from the sun. Yes, the sun does have benefits, it is the best source for vitamin D. Vitamin D has many benefits including helping you absorb calcium better and possibly fighting cancer. Now, I am not saying lay in the sun for hours. However, just 15 minutes a day can get you much of the vitamin D you need.
Plus, especially this time of year, sun can help boost your mood.
Yours in health, Kate
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