Tuesday, September 30, 2008
Cleaning Day 13
Today I didn't get to a lot. I've been reading. Oops! I did however manage to do some dishes, clean the kitchen counter, pick up the house and do some laundry. I also fed the kids 3 meals and cleaned up after each one. Even though I've slacked a little bit the house is, remarkably, still clean!
Exercise Day 27
As you have probably noticed I've been straying from the treadmill. I did get some exercise today though. We went up the canyon for about 2 hours. I chased the boys, climbed the side of the mountain, and hiked up a little ways. It was really fun.
Monday, September 29, 2008
Cleaning Day 10, 11, 12
Saturday
I picked up, put away clothes, cleaned the kitchen, vacuumed the main floor and the stairs and did some laundry.
Sunday
I didn't do much, just some picking up.
Monday
I cleaned the kitchen and picked up the house. I also did dishes. I didn't get to vacuuming or sweeping/mopping. We went to the zoo so I didn't have much time.
I picked up, put away clothes, cleaned the kitchen, vacuumed the main floor and the stairs and did some laundry.
Sunday
I didn't do much, just some picking up.
Monday
I cleaned the kitchen and picked up the house. I also did dishes. I didn't get to vacuuming or sweeping/mopping. We went to the zoo so I didn't have much time.
Exercise Day 24, 25, 26
Saturday
I had guests over so I didn't get to exercising.
Sunday
Day off
Monday
I didn't officially go exercise. We went to the zoo and I pushed 2 kids in the stroller as well as chasing them intermittently!
I had guests over so I didn't get to exercising.
Sunday
Day off
Monday
I didn't officially go exercise. We went to the zoo and I pushed 2 kids in the stroller as well as chasing them intermittently!
Friday, September 26, 2008
Government Sponsored Websites
http://www.presidentschallenge.org/
http://www.smallstep.gov/index.html
http://www.healthierus.gov/
If you check these sites out you can learn quite a bit about getting fit, healthy and active. And not just exercise - fitting more activity into everything.
Random sampling of tips from smallstep site:
(# 5) Drink water before a meal
(# 37) Don't skip meals.
(# 79) Don't skip breakfast.
(# 88) Don't take seconds.
(# 21) Eat off smaller plates.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 81) Try brown rice or whole-wheat pasta.
(# 90) Try a green salad instead of fries.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
The healthier us site has info on what you should and should not eat as well as where to find healthy recipes.
The President's challenge started as a way to get kids being active with programs for school. They've expanded it to include all age groups. If you exercise for 30 minutes a day/ 6 days a week for 6 weeks you can earn the Presidential Active Lifestyle Award. They even give you 8 weeks to complete the 6 weeks!
http://www.smallstep.gov/index.html
http://www.healthierus.gov/
If you check these sites out you can learn quite a bit about getting fit, healthy and active. And not just exercise - fitting more activity into everything.
Random sampling of tips from smallstep site:
(# 5) Drink water before a meal
(# 37) Don't skip meals.
(# 79) Don't skip breakfast.
(# 88) Don't take seconds.
(# 21) Eat off smaller plates.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 81) Try brown rice or whole-wheat pasta.
(# 90) Try a green salad instead of fries.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
The healthier us site has info on what you should and should not eat as well as where to find healthy recipes.
The President's challenge started as a way to get kids being active with programs for school. They've expanded it to include all age groups. If you exercise for 30 minutes a day/ 6 days a week for 6 weeks you can earn the Presidential Active Lifestyle Award. They even give you 8 weeks to complete the 6 weeks!
Article in Local Paper
To get fit, determine what’s fact and what’s fiction about exercise
by Diane Sagers
In the early ‘60s a cartoon family showed the world what a Utopian life of the future might be like. The Jetsons, in a prime-time animated television series produced by Hanna-Barbera Productions, lived an idyllic life with robot housekeepers, moving sidewalks and chairs, and food that cooked itself and came to them. What a life! Or so it would seem.As time has passed, we have learned much about the wisdom of exercise. It seems that the effortless lives of George and Jane and the gang is not the ideal for real people — not if they want to be healthy.
We live in an age of continual reminders to get fit and stay fit. If you haven’t been reminded today, you probably haven’t had contact with the outside world.However, that very clarion call has motivated research into physical fitness and how people achieve it. Americans do need to get off the sofa and do something, but the questions of how often and how much to exercise, hover in our minds with the various answers a blur. During the past 16 years, some of our old thoughts about physical activities have gone by the wayside. Some of our pet theories have turned out to be myths. Certainly the gurus don’t know it all even yet, but they have uncovered some myths.
Myth 1: The only way for the heart or lungs to benefit is to do something rapid for at least 30 uninterrupted minutes three times per week.In reality, that 30 minute exercise period is just as effective if it is broken into three 10-minutes bouts three times. Three times a week is good, but daily is even better. This is great news for those who cannot clear an entire half hour for lunch much less an exercise session.
Myth 2: No pain no gain.The no pain no gain concept should be out the window for everyone, research says. It is important to work at a level you are comfortable with. Ideally the workout should increase breathing and the heart rate but not to the point of complete exhaustion or hyperventilating. Best of all, the studies found that people get the same benefit with five days of 30 minutes moderate activity as of three days of 30 minutes of strenuous activity.
Myth 3: Carrying weights or strapping light weights on your arms or legs can boost your exercise benefit.Exercise physiologists say that the weights slow you down and so you get less benefit from aerobic exercise. If muscle building is your goal lift weights that are heavy enough that you cannot lift more than a dozen times in a row and increase the weight is it gets easier. But don’t waste the energy adding weights to your aerobic exercise.
Myth 4: Exercise burns lots of calories.Unfortunately, exercise is only part of the weight solution. Walking or running a mile burns about 100 calories, and sitting still burns about 50 or 60 calories. However there is benefit to exercise in weight control. As you exercise, you become more fit. As you become more fit you will be comfortable exercising more. As a result you will exercise more and burn more calories. Also, as you become more fit, your muscles use more of an enzyme that burns fat for energy (rather than carbohydrates).
Myth 5: With the right exercise, you can get rid of trouble spots.Oh that it were so. Exercising certain muscles does not remove fat from that area; however it does strengthen and tone those muscles. The muscles are under the fat and unless the fat is burned in place of new food calories, it continues there. The same genetics that determines where you store fat also determines where you lose it. It is generally easier to lose weight around the waist than the hips, according to the experts.Eating less may mean you lose muscle mass, but if you’re exercising and building muscle mass, the weight loss must come from fat. Continuing exercise after weight loss is the best predictor of keeping it off.
Myth 6: Strength training will make women too muscular.The bulky muscles women fear from strength training are highly unlikely. Men’s muscles bulk up due to testosterone. Women’s muscles do not. More importantly, women are far more prone to osteoporosis as they get older and muscle loss through aging increases that risk. Weight bearing exercise builds muscles and reduces the danger of this serious bone deterioration.
Myth 7: Fat people are not fit.Even if exercise doesn’t give you a svelte figure, toning your muscles will benefit you. Body size is less associated with high cholesterol, high blood pressure and diabetes than low muscle tone. Slender folks with untoned muscles are just as likely to suffer from these maladies as their larger untoned counterparts.
Myth 8: Everyone gains weight with age.While many Americans do, they don’t have to. The couch potato syndrome and the attendant loss of lean body mass (muscle) lower the basal metabolic rate. If you slow down in your activity, but not in your food consumption, you will gain weight. Exercise, and you strengthen your muscles, which in turn burns more calories. Studies show that women begin losing 6 to 8 percent of their muscle mass each decade at age 40 while men start the process at age 60. However with two months of moderate sessions of strength training, women can recover 10 years of muscle tone loss and men can recover 20 years.
Myth 9: If you don’t lose weight, there’s no point in exercising.Weight is not the right motivation to work out — getting in shape is. Exercise may not take off the weight you want, but it carries a good many other benefits.Exercise improves the ability of insulin to enter cells lowering the risk of diabetes. It improves blood clotting mechanisms, lowers triglycerides and raises HDL (good) cholesterol. People who exercise tend to sleep better at night. Exercise helps relieve depression and anxiety.
Myth 10: Exercise must be regular to matter.Although you must exercise regularly to become fit, anything and everything helps in some way. Get at least 30 minutes of exercise most days. But if you can’t, you are still better off to do something.
Myth 11: I’m too old to start now.Even elderly patients in nursing homes can benefit from some exercise. However, if you are ordinarily inactive or have a problem health history, talk your exercise plans over with your doctor to avoid aggravating or creating a crisis situation.
Myth 12: I don’t have time to exercise. Maybe not, but if you develop the health problems that come through inactivity, you will spend much more time and effort to overcome the problems than you would have spent getting in shape and avoiding them.
by Diane Sagers
In the early ‘60s a cartoon family showed the world what a Utopian life of the future might be like. The Jetsons, in a prime-time animated television series produced by Hanna-Barbera Productions, lived an idyllic life with robot housekeepers, moving sidewalks and chairs, and food that cooked itself and came to them. What a life! Or so it would seem.As time has passed, we have learned much about the wisdom of exercise. It seems that the effortless lives of George and Jane and the gang is not the ideal for real people — not if they want to be healthy.
We live in an age of continual reminders to get fit and stay fit. If you haven’t been reminded today, you probably haven’t had contact with the outside world.However, that very clarion call has motivated research into physical fitness and how people achieve it. Americans do need to get off the sofa and do something, but the questions of how often and how much to exercise, hover in our minds with the various answers a blur. During the past 16 years, some of our old thoughts about physical activities have gone by the wayside. Some of our pet theories have turned out to be myths. Certainly the gurus don’t know it all even yet, but they have uncovered some myths.
Myth 1: The only way for the heart or lungs to benefit is to do something rapid for at least 30 uninterrupted minutes three times per week.In reality, that 30 minute exercise period is just as effective if it is broken into three 10-minutes bouts three times. Three times a week is good, but daily is even better. This is great news for those who cannot clear an entire half hour for lunch much less an exercise session.
Myth 2: No pain no gain.The no pain no gain concept should be out the window for everyone, research says. It is important to work at a level you are comfortable with. Ideally the workout should increase breathing and the heart rate but not to the point of complete exhaustion or hyperventilating. Best of all, the studies found that people get the same benefit with five days of 30 minutes moderate activity as of three days of 30 minutes of strenuous activity.
Myth 3: Carrying weights or strapping light weights on your arms or legs can boost your exercise benefit.Exercise physiologists say that the weights slow you down and so you get less benefit from aerobic exercise. If muscle building is your goal lift weights that are heavy enough that you cannot lift more than a dozen times in a row and increase the weight is it gets easier. But don’t waste the energy adding weights to your aerobic exercise.
Myth 4: Exercise burns lots of calories.Unfortunately, exercise is only part of the weight solution. Walking or running a mile burns about 100 calories, and sitting still burns about 50 or 60 calories. However there is benefit to exercise in weight control. As you exercise, you become more fit. As you become more fit you will be comfortable exercising more. As a result you will exercise more and burn more calories. Also, as you become more fit, your muscles use more of an enzyme that burns fat for energy (rather than carbohydrates).
Myth 5: With the right exercise, you can get rid of trouble spots.Oh that it were so. Exercising certain muscles does not remove fat from that area; however it does strengthen and tone those muscles. The muscles are under the fat and unless the fat is burned in place of new food calories, it continues there. The same genetics that determines where you store fat also determines where you lose it. It is generally easier to lose weight around the waist than the hips, according to the experts.Eating less may mean you lose muscle mass, but if you’re exercising and building muscle mass, the weight loss must come from fat. Continuing exercise after weight loss is the best predictor of keeping it off.
Myth 6: Strength training will make women too muscular.The bulky muscles women fear from strength training are highly unlikely. Men’s muscles bulk up due to testosterone. Women’s muscles do not. More importantly, women are far more prone to osteoporosis as they get older and muscle loss through aging increases that risk. Weight bearing exercise builds muscles and reduces the danger of this serious bone deterioration.
Myth 7: Fat people are not fit.Even if exercise doesn’t give you a svelte figure, toning your muscles will benefit you. Body size is less associated with high cholesterol, high blood pressure and diabetes than low muscle tone. Slender folks with untoned muscles are just as likely to suffer from these maladies as their larger untoned counterparts.
Myth 8: Everyone gains weight with age.While many Americans do, they don’t have to. The couch potato syndrome and the attendant loss of lean body mass (muscle) lower the basal metabolic rate. If you slow down in your activity, but not in your food consumption, you will gain weight. Exercise, and you strengthen your muscles, which in turn burns more calories. Studies show that women begin losing 6 to 8 percent of their muscle mass each decade at age 40 while men start the process at age 60. However with two months of moderate sessions of strength training, women can recover 10 years of muscle tone loss and men can recover 20 years.
Myth 9: If you don’t lose weight, there’s no point in exercising.Weight is not the right motivation to work out — getting in shape is. Exercise may not take off the weight you want, but it carries a good many other benefits.Exercise improves the ability of insulin to enter cells lowering the risk of diabetes. It improves blood clotting mechanisms, lowers triglycerides and raises HDL (good) cholesterol. People who exercise tend to sleep better at night. Exercise helps relieve depression and anxiety.
Myth 10: Exercise must be regular to matter.Although you must exercise regularly to become fit, anything and everything helps in some way. Get at least 30 minutes of exercise most days. But if you can’t, you are still better off to do something.
Myth 11: I’m too old to start now.Even elderly patients in nursing homes can benefit from some exercise. However, if you are ordinarily inactive or have a problem health history, talk your exercise plans over with your doctor to avoid aggravating or creating a crisis situation.
Myth 12: I don’t have time to exercise. Maybe not, but if you develop the health problems that come through inactivity, you will spend much more time and effort to overcome the problems than you would have spent getting in shape and avoiding them.
Cleaning Day 9
Today I did dishes, cleaned the kitchen, picked up the house, spot cleaned the main floor bath, and picked up and cleaned the kids and my rooms. I should have vacuumed today but I'll get to it tomorrow. I want it to be freshly vacuumed because I've got guests coming.
Exercise Day 24
Today I finally got back to the treadmill. It took me until 3 pm to do it but I got to it! I walked/jogged 5 miles in 71.35 minutes. I walked a lap then jogged a lap. I'm also excited to say that today was the first day I could jog more than one lap at a time. I can go 1/2 a mile now! So I ended up jogging 3 of the 5 miles and walking the other 2 - they were back and forth not straight obviously! I burned 585 calories and 182 fat calories.
5 miles down - 39 to go - I'm getting pretty close! Wa-hoo!
5 miles down - 39 to go - I'm getting pretty close! Wa-hoo!
Thursday, September 25, 2008
Cleaning Day 8
Today I'm supposed to:
Pick up - check!
clean off counters - check!
do dishes - check!
dust - no
clean mirrors - check!
spot clean carpets - no
clean fish bowl - check!
Pick up - check!
clean off counters - check!
do dishes - check!
dust - no
clean mirrors - check!
spot clean carpets - no
clean fish bowl - check!
Weigh In Wednesday
Oops! It's Thursday. I totally spaced weighing myself yesterday until about 10 at night and I definately didn't want to weigh that late and be all depressed about the daily water weight gain.
I weighed this morning and I am:
160.6 pounds
33.6% fat
48.4% water
56.6 pounds muscle
24.3 BMI
Yea! I'm down some. Gives me the motivation I've lacked the last 2 days to get back to going at it!
I weighed this morning and I am:
160.6 pounds
33.6% fat
48.4% water
56.6 pounds muscle
24.3 BMI
Yea! I'm down some. Gives me the motivation I've lacked the last 2 days to get back to going at it!
Clean Your House In 19 Minutes
by Real Simple, on Tue Sep 23, 2008 11:50am PDT
With a plan of attack, you can maintain a sparkling house in just 19 minutes a day
Kitchen
4 1/2 minutes daily
Always start with the sink. A sparkling sink becomes your kitchen's benchmark for hygiene and tidiness, inspiring you to load the dishwasher immediately and keep counters, refrigerator doors, and the stove top spick-and-span, too.
Wipe down the sink after doing the dishes or loading the dishwasher (30 seconds).
Wipe down the stove top (one minute).
Wipe down the counters (one minute).
Sweep, Swiffer, or vacuum the floor (two minutes).
Bathroom
2 minutes daily
Make cleaning the basin as routine as washing your hands. But don't stop there. Get the most out of your premoistened wipe by using it to clean around the edges of the tub and then the toilet before tossing it.
Wipe out the sink (30 seconds). Wipe the toilet seat and rim (15 seconds).
Swoosh the toilet bowl with a brush (15 seconds).
Wipe the mirror and faucet (15 seconds).
Squeegee the shower door (30 seconds).
Spray the entire shower and the curtain liner with shower mist after every use (15 seconds).
Bedroom
6 1/2 minutes daily
Make your bed right before or after your morning shower. A neat bed will inspire you to deal with other messes immediately. Although smoothing sheets and plumping pillows might not seen like a high priority as you're rushing to work, the payoff comes at the end of the day, when you slip back under the unruffled covers.
Make the bed (two minutes).
Fold or hang clothing and put away jewelry (four minutes).
Straighten out the night-table surface (30 seconds).
Family Room, Living Room, Foyer
6 minutes daily
Start with the sofa -- as long as it's in disarray, your living room will never look tidy. Once you've fluffed the pillows and folded the throws, you're halfway home. If you pop in a CD while you dust, you should be able cover the whole room by the end of the third track.
Pick up crumbs and dust bunnies with a handheld vacuum (one minute).
Fluff the cushions and fold throws after use (two minutes).
Wipe tabletops and spot-clean cabinets when you see fingerprints (one minute).
Straighten coffee-table books and magazines. Throw out newspapers. Put away CDs and videos. (Two minutes.)
For weekly and seasonal to-do lists,
seeHow to Speed-Clean Your Kitchen
Clean Your Bathroom, Fast
A Guide to Cleaning the Bedroom
A Guide to Cleaning Your Living Room
I know it all sounds too easy - it probably is. But I think if you keep up on these main things then getting to the rest of the cleaning will be easier. There's been plenty of times that I would like to clean if not for the picking up!
by Real Simple, on Tue Sep 23, 2008 11:50am PDT
With a plan of attack, you can maintain a sparkling house in just 19 minutes a day
Kitchen
4 1/2 minutes daily
Always start with the sink. A sparkling sink becomes your kitchen's benchmark for hygiene and tidiness, inspiring you to load the dishwasher immediately and keep counters, refrigerator doors, and the stove top spick-and-span, too.
Wipe down the sink after doing the dishes or loading the dishwasher (30 seconds).
Wipe down the stove top (one minute).
Wipe down the counters (one minute).
Sweep, Swiffer, or vacuum the floor (two minutes).
Bathroom
2 minutes daily
Make cleaning the basin as routine as washing your hands. But don't stop there. Get the most out of your premoistened wipe by using it to clean around the edges of the tub and then the toilet before tossing it.
Wipe out the sink (30 seconds). Wipe the toilet seat and rim (15 seconds).
Swoosh the toilet bowl with a brush (15 seconds).
Wipe the mirror and faucet (15 seconds).
Squeegee the shower door (30 seconds).
Spray the entire shower and the curtain liner with shower mist after every use (15 seconds).
Bedroom
6 1/2 minutes daily
Make your bed right before or after your morning shower. A neat bed will inspire you to deal with other messes immediately. Although smoothing sheets and plumping pillows might not seen like a high priority as you're rushing to work, the payoff comes at the end of the day, when you slip back under the unruffled covers.
Make the bed (two minutes).
Fold or hang clothing and put away jewelry (four minutes).
Straighten out the night-table surface (30 seconds).
Family Room, Living Room, Foyer
6 minutes daily
Start with the sofa -- as long as it's in disarray, your living room will never look tidy. Once you've fluffed the pillows and folded the throws, you're halfway home. If you pop in a CD while you dust, you should be able cover the whole room by the end of the third track.
Pick up crumbs and dust bunnies with a handheld vacuum (one minute).
Fluff the cushions and fold throws after use (two minutes).
Wipe tabletops and spot-clean cabinets when you see fingerprints (one minute).
Straighten coffee-table books and magazines. Throw out newspapers. Put away CDs and videos. (Two minutes.)
For weekly and seasonal to-do lists,
seeHow to Speed-Clean Your Kitchen
Clean Your Bathroom, Fast
A Guide to Cleaning the Bedroom
A Guide to Cleaning Your Living Room
I know it all sounds too easy - it probably is. But I think if you keep up on these main things then getting to the rest of the cleaning will be easier. There's been plenty of times that I would like to clean if not for the picking up!
Wednesday, September 24, 2008
Cleaning Day 7
Today I got help, again. Thanks to my Daddy. I was able to pick up the house, clean the kitchen, do dishes, put more clothes away and do some laundry. The house is pretty much clean. Now the job is to just keep to the cleaning schedule. We'll see how I do!
Exercise Day 22
So today I was really distracted so I didn't make it down to the treadmill. I did however go for a walk - 2 miles.
Tuesday, September 23, 2008
Deodorizing Dishcloths
In my effort to get better at keeping up with the cleaning I've decided to post the occasional tip about cleaning. Today I thought I'd post about cleaning the cleaner.
Click here to get Cleaning Tips from Tips.Net: Deodorizing Dishcloths. I always wash my washcloths and dish towels first separately with bleach (color safe) and then wash them again just to make sure they're sparkling clean with the rest of my bath towels. There's nothing worse than going to wash your kids face and realizing that the washcloth stinks so bad that it would probably peel skin from your cuties face!
Click here to get Cleaning Tips from Tips.Net: Deodorizing Dishcloths. I always wash my washcloths and dish towels first separately with bleach (color safe) and then wash them again just to make sure they're sparkling clean with the rest of my bath towels. There's nothing worse than going to wash your kids face and realizing that the washcloth stinks so bad that it would probably peel skin from your cuties face!
Cleaning Day 6
So my Dad really loves me. He came up again to help me get my house clean. He is so sweet. Between the two of us we were able to occupy 2 little boys time and attention as well as clean up the kitchen and dining room, do the dishes, pick up the main floor, vacuum the main floor, put clothes away, clean up the kids rooms and the upstairs hallway and make all the beds. We ROCK! I'll be sad when he doesn't come up to help me any more but by then the house should be in pretty good shape and I *should* be able to keep up with it myself. My Dad said that he wants to help me through the end of the week. We're actually doing so well that I may not need his help after tomorrow. Of course I won't complain if he still comes up to visit!
Exercise Day 21
Wa-hoo! I made it to 21 days!
I was really unmotivitated to start today but I'm glad that I did. It was pretty rough for about the first mile but then after that I was totally energized and ready to go. I walked 5 miles in 82.05 minutes. I spent most of my time walking at a 3.5 and some at a 4 mph. I varied the incline between 1 and 4. I also did some boxing-type moves while I walked at the slower speed. Jabs, uppercuts, punching bag, and 2 other move that I can't think of what their called. I burned 612 calories and 191 fat calories.
Now that I've completed my 1st set of 21 days I can see that it really isn't hard and I'm going to keep it up. Challenge: Another 21 days! And I'm going to finish my 100 miles - since I only made it about half way through.
5 miles down - 44 to go!
I was really unmotivitated to start today but I'm glad that I did. It was pretty rough for about the first mile but then after that I was totally energized and ready to go. I walked 5 miles in 82.05 minutes. I spent most of my time walking at a 3.5 and some at a 4 mph. I varied the incline between 1 and 4. I also did some boxing-type moves while I walked at the slower speed. Jabs, uppercuts, punching bag, and 2 other move that I can't think of what their called. I burned 612 calories and 191 fat calories.
Now that I've completed my 1st set of 21 days I can see that it really isn't hard and I'm going to keep it up. Challenge: Another 21 days! And I'm going to finish my 100 miles - since I only made it about half way through.
5 miles down - 44 to go!
Monday, September 22, 2008
Exercise Day 20
So I was a total slacker and didn't get to my exercise. I have thought about heading down right now to do a little bit but I want to be able to sleep tonight and I think if I do I'll be pumped up for a while and not be able to sleep. And with the way my baby (2 1/2 year old) has been sleeping I can't afford to not sleep any more than I already do. I'll go extra tomorrow.
Cleaning Day 5 - Part 2
I got to more cleaning today. I did more dishes, picking up, put some clothes away and I cleaned my master bathroom.
Cleaning Day 5
My Dad came up to occupy my boys again this morning. He got here just after 7 am and I got going. I cleaned up the kitchen, did dishes, cleaned out the fridge, picked up the main floor and cleaned the bathroom on the main floor. I got quite a bit done in the hour and a half that he was here. It felt good to be up and moving that early. And I've kept up with keeping the kitchen clean after meals. I was so tired when he first got here but once I got moving I got over it. Having him here so early made me remember that even when I'm tired that if I get moving that I'll soon forget and I'll have my momentum going for the rest of the day.
Cleaning Day 4
I didn't do any dishes because we really didn't eat anything at home - just morning cereal. I did pick up a little though. Nice easy Sunday.
Saturday, September 20, 2008
Cleaning Day 3
I didn't get a chance to go through the kids toys today but I didn't really feel like I needed to because I'd just done it not too long ago to make room for birthday toys. I did however keep up with the dished, keeping the kitchen and dining room clean and keeping the house picked up. I also did about 4 loads of laundry - at least the wash and dry part. I still need to fold and put away but I'll get to that tomorrow. Overall the main floor is pretty clean so I need to get to working on the upstairs.
Exercise Day 18
Today I got to my exercising fairly early. I lifted weights for about 30 minutes before I got started with my walking. I worked on my biceps, triceps, chest, sides, back, and shoulders. I don't feel like I need to really work on my lower half because of the walking/jogging. I do need to be better about working my abs. I always try to concentrate on holding my abs in when I'm walking and jogging. I've heard it works the muscles without "working" the muscles. But I should officially work my abs too.
I did 4 miles in 58.55 minutes. I went from 3.5 mph to 5 back and forth every 1/8 mile. Sometimes I jogged at a 5 for a 1/4 mile instead of an 1/8. I ended up walking 2 miles and jogging 2 miles. I burned 478 calories and 149 fat calories. I kept the incline at a 2 for most of the exercise and put it down to a 1 towards the end.
It was funny how things worked out because I got going and started strong but then I started getting tired and jogging was just about doing me in. But by the end I was getting strong again and I probably could have gone for more except I needed to turn the treadmill over to my hubby for his turn. I also took a Tylenol before I started because I had a huge headache so I don't know if that had any effect on the gaining strength again.
4 miles down - 49 to go!
I did 4 miles in 58.55 minutes. I went from 3.5 mph to 5 back and forth every 1/8 mile. Sometimes I jogged at a 5 for a 1/4 mile instead of an 1/8. I ended up walking 2 miles and jogging 2 miles. I burned 478 calories and 149 fat calories. I kept the incline at a 2 for most of the exercise and put it down to a 1 towards the end.
It was funny how things worked out because I got going and started strong but then I started getting tired and jogging was just about doing me in. But by the end I was getting strong again and I probably could have gone for more except I needed to turn the treadmill over to my hubby for his turn. I also took a Tylenol before I started because I had a huge headache so I don't know if that had any effect on the gaining strength again.
4 miles down - 49 to go!
Friday, September 19, 2008
Cleaning Day 2
Today my sweet Daddy came and helped me with my boys and with my cleaning. We were able to get my kitchen clean, dishes done, everything wiped off, floor swept and mopped, everything picked up and vacuumed. The only thing I need to do on the main floor as far as cleaning is finish cleaning off the counter and clean my bathroom. And I have some walls that could use some scrubbing. I really appreciate my Dad for helping me out. And I'm proud of the amount we got done and that I didn't stop when he left!
Exercise Day 17
Today the day really got away from me. I had every intention to do my exercising first thing in the morning but life got the better of me. I ended up heading down at about 4 pm and only had very little time to do my exercising so... I walked 1 mile in 16.15 minutes at a 4 for most of it and a 3 incline for all of it. I burned 128 calories and 40.1 fat calories. I probably would have bagged it except I feel some accountability to keeping it up because of my blog.
1 mile down - 53 to go.
1 mile down - 53 to go.
Thursday, September 18, 2008
Cleaning Day 1
Okay, so I didn't get to any of Thursday's official cleaning stuff but I did get the main floor picked up in preparation for tomorrow. My plan is to get the whole main floor cleaned up tomorrow. So, while I didn't do as much as I should have, I did start and I am hoping to get better and better as the days go by. Hopefully by the end of the 21 days I'll be totally on top of the whole cleaning situation. That's the plan anyway!
Cleaning Update
So I didn't get to the bathrooms yesterday but I did go grocery shopping after I finally got the kids to bed at 9 pm. I'm definately starting my cleaning goal today.
Exercise Day 16
So for today I walked 4 miles in 64 minutes. I went up 1 to 5 then down 5 to 1 and then did it again. I walked at 3.5 mph for the up and 4 mph for the down. I burned 540 calories and 168 fat calories. For some reason I was really tired today. And it really didn't help that my two darling kiddos were non-stop trouble and I kept having to stop the treadmill to get after them. I swear I had 16 interruptions today. They kept getting into stuff, getting hurt and fighting. I keep thinking "enjoy this time, enjoy this time, enjoy this time". Before I know it they'll be gone to lives and families of their own.
4 miles - 54 to go!
4 miles - 54 to go!
Wednesday, September 17, 2008
New Goal
I've decided that I'm going to start on a new 21 day goal (in addition to the exercise). I'm going to start keeping to my daily cleaning schedule. I think my entire family will love me more for that one!!
Daily
pick up house - upstairs and downstairs
clean off counters
do dishes
wipe off table
make beds
put toys in baskets
Monday
clean kitchen
wipe chairs
sweep and mop
vacuum main
Tuesday
water plants
clean up upstairs
wipe walls
laundry - at least 3 loads - wash, dry, fold, put away
Wednesday
vacuum house
clean bathrooms
change towels
bathroom floors
grocery shopping
laundry - at least 3 loads - wash, dry, fold, put away
Thursday
dust
clean mirrors
spot clean carpets
clean out fish bowl
Friday
vacuum main
sweep
clean kitchen
wash sheets
clean car out
laundry - at least 3 loads - wash, dry, fold, put away
Saturday
pick up entire house
clean kitchen
sweep/vacuum if needed
1st Saturday of Month: windows and window sills
2nd Saturday of Month: clean showers and tubs
3rd Saturday of Month: kids toys
4th Saturday of Month: basement
5th Saturday of Month: clean carpets
Sunday
I don't really like to do much work on Sunday's so I'll just keep up with:
dishes
pick up house
make grocery shopping list
I know it seems like a lot but once the house is clean it is really only doing 3 major cleaning things per day. Other than that it's just keeping up with picking up the house and dishes.
My house is a wreck right now so I'm going to work hard over the next week to get it straightened up. Today I'll start with the bathrooms and vacuuming.
Daily
pick up house - upstairs and downstairs
clean off counters
do dishes
wipe off table
make beds
put toys in baskets
Monday
clean kitchen
wipe chairs
sweep and mop
vacuum main
Tuesday
water plants
clean up upstairs
wipe walls
laundry - at least 3 loads - wash, dry, fold, put away
Wednesday
vacuum house
clean bathrooms
change towels
bathroom floors
grocery shopping
laundry - at least 3 loads - wash, dry, fold, put away
Thursday
dust
clean mirrors
spot clean carpets
clean out fish bowl
Friday
vacuum main
sweep
clean kitchen
wash sheets
clean car out
laundry - at least 3 loads - wash, dry, fold, put away
Saturday
pick up entire house
clean kitchen
sweep/vacuum if needed
1st Saturday of Month: windows and window sills
2nd Saturday of Month: clean showers and tubs
3rd Saturday of Month: kids toys
4th Saturday of Month: basement
5th Saturday of Month: clean carpets
Sunday
I don't really like to do much work on Sunday's so I'll just keep up with:
dishes
pick up house
make grocery shopping list
I know it seems like a lot but once the house is clean it is really only doing 3 major cleaning things per day. Other than that it's just keeping up with picking up the house and dishes.
My house is a wreck right now so I'm going to work hard over the next week to get it straightened up. Today I'll start with the bathrooms and vacuuming.
Weigh In Wednesday
I weighed myself before I started exercising today and I was:
160.8 pounds
34% fat
48.1% water
56.2 lbs muscle
24.3 BMI
I also weighed myself after I finished exercising and I was:
162.2 pounds
35.1% fat
47.3% water
55.6 lbs muscle
24.5 BMI
You'd think that after a workout you'd weigh less. The being lower on water makes sense to me though.
160.8 pounds
34% fat
48.1% water
56.2 lbs muscle
24.3 BMI
I also weighed myself after I finished exercising and I was:
162.2 pounds
35.1% fat
47.3% water
55.6 lbs muscle
24.5 BMI
You'd think that after a workout you'd weigh less. The being lower on water makes sense to me though.
Exercise Day 15 - Part 2
So I decided that 2 miles just wouldn't cut it for the day and I just walked some more. I did 2 miles in 37.50 minutes. I started at a 10 incline and went, one by one, down to 1. 10 through 6 I walked it at a 3 mph and 5 through 1 I walked at 3.5 mph. I burned 283 calories and 88.5 fat calories.
The totals for my day are: 4 miles, 68.65 minutes, 547 calories, and 171 fat calories.
2 more miles down - 58 to go!
The totals for my day are: 4 miles, 68.65 minutes, 547 calories, and 171 fat calories.
2 more miles down - 58 to go!
Exercise Day 15
Today I had to do some work in the morning and I ended up looking at the clock at 11. I decided I'd better hurry and get some exercise done but it was 11:30 before I got started. Then I lifted weights for about 1/2 an hour. I worked my biceps, triceps, chest, back, sides, shoulders and forearms.
After I did weights I walked on the treadmill. I only had a 1/2 an hour to do it because I needed to get my son to preschool. I went 2 miles in 31.15 minutes. I kept it at a 1 incline and walked most of it at a 4 mph. I did a little warm-up and cool-down at 3.5 mph. I burned 264 calories and 82.6 fat calories.
2 miles down - 60 to go!
After I did weights I walked on the treadmill. I only had a 1/2 an hour to do it because I needed to get my son to preschool. I went 2 miles in 31.15 minutes. I kept it at a 1 incline and walked most of it at a 4 mph. I did a little warm-up and cool-down at 3.5 mph. I burned 264 calories and 82.6 fat calories.
2 miles down - 60 to go!
Women and Lifting Weights
I got the following info off of www.sparkpeople.com It is a great site with lots of information about working out and losing weight. Best part is that it's free!
Is it true that lifting weights causes women to bulk up?
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).
Written by Nicole Nichols, B.S. & Certified Fitness Instructor
Is it true that lifting weights causes women to bulk up?
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).
Written by Nicole Nichols, B.S. & Certified Fitness Instructor
Tuesday, September 16, 2008
Blisters
I have a little blister on the inside of my 3rd toe. I've looked in to some ways to prevent and treat blisters. Here is a website with some good ideas on blisters: http://walking.about.com/cs/blisterschafing/bb/bybblister.htm
I think I'll try lubing up my toes with vaseline before my next walk (if I remember!) and I'm going to start putting lotion on my feet at night before bed. I may also look into getting some blister pads.
More info on blister prevention: http://walking.about.com/cs/blisterschafing/a/blistersbegone.htm
I think I'll also need to look into getting some new shoes. I've had them for a while now and they say that walking/running shoes are really only good for 200 miles. As much as I do I'm sure my shoes are in the 300 miles range. I've had them for a few years now.
I think I'll try lubing up my toes with vaseline before my next walk (if I remember!) and I'm going to start putting lotion on my feet at night before bed. I may also look into getting some blister pads.
More info on blister prevention: http://walking.about.com/cs/blisterschafing/a/blistersbegone.htm
I think I'll also need to look into getting some new shoes. I've had them for a while now and they say that walking/running shoes are really only good for 200 miles. As much as I do I'm sure my shoes are in the 300 miles range. I've had them for a few years now.
Exercise Day 14
Today I was up and going early... I just didn't get to my exercising until about 12:30. Woops! I decided that I could do another 5 miles today so I went for it. This time I tried to see if I could do it any faster. I did my 5 miles in 69.50 minutes. That's 11 minutes faster than yesterday going the same number of miles. I burned 619 calories and 196 fat calories. I think that's my highest amount of calories burned/fat calories burned ratio.
For my first 3 miles I walked a lap at 3.5 and jogged a lap at 5. I had the incline at a 1. For the next mile I boosted the incline up to a 10 and speed down to a 3 and did an eighth of a mile for each level of incline - working my way down. When I got to a 6 I moved my speed up to a 3.3, to a 4 incline - speed 3.5, 3 incline - speed 3.8, 2 incline - I moved up to a 4 speed. For my last mile I walked at 4 mph and a 2 incline for 3/4 mile and did the remaining 1/4 mile at a 1 incline and 4 mph for the first half of it and a 3.5 mph for the second half.
I'm getting a blister on my toe.
5 miles down - 62 more to go!
For my first 3 miles I walked a lap at 3.5 and jogged a lap at 5. I had the incline at a 1. For the next mile I boosted the incline up to a 10 and speed down to a 3 and did an eighth of a mile for each level of incline - working my way down. When I got to a 6 I moved my speed up to a 3.3, to a 4 incline - speed 3.5, 3 incline - speed 3.8, 2 incline - I moved up to a 4 speed. For my last mile I walked at 4 mph and a 2 incline for 3/4 mile and did the remaining 1/4 mile at a 1 incline and 4 mph for the first half of it and a 3.5 mph for the second half.
I'm getting a blister on my toe.
5 miles down - 62 more to go!
Monday, September 15, 2008
Exercise Day 13
Today I had every intention to actually get up and moving when I had to get up at 7. Problem was that I didn't. I finally got to exercising about 10 and once again I had interruption after interruption. I did finally manage to go 5 miles in 80.50 minutes. I went from 1 to 4 on incline and changed back and forth between 3.5 and 4 mph. I burned 629 calories and 196 fat calories. I took extra care to check my heart rate and I figured out all those times I've been taking it it's been wrong because I've been actually walking while I do it. For some reason it throws the numbers off. So I actually stopped and took my heart rate every so often. It went up and down between 110 and 169 depending on how fast or slow I was going. I think I'm probably doing well with my heart rate range. I can actually push it a little harder - which would be when I jog at a 5.
5 miles down - 67 to go!
5 miles down - 67 to go!
Sunday, September 14, 2008
100 Miles
So I actually did the math today and figured that I'd forgotten that I should have taken 3 days out for Sunday's when I figured that I would need to go 4.5 miles a day to do 100 miles in my 21 days. So doing the math right I should have done 18 days. Which makes it 5.5 miles I would have to do per day. And with the day's I've missed I definately won't be making the 100 miles. But I also figured that going 4 miles a day it will take 25 days to complete my 100 miles. And with the miles I'm down I figure that I'll be able to do it in about 28 days. So, my new realistic goal is that I'll have gone 100 miles by day 28.
My Karvonen Formula
206.9 - (0.67 x 28 (age)) = 188.14
188.14 - 65 (resting heart rate) = 123.14
123.14 * 65% (low end of heart rate zone) OR 85% (high end) = 80.041 OR 104.669
80.041 + 65 (resting heart rate) = 145.041
104.669 + 65 (rhr) = 169.669
The target heart rate zone for me would be 145 to 170
So, for optimal weight loss I've been overdoing my heart rate a little bit. I'll have to go slower. The only problem with that is that it takes longer to do the same exercise.
And while I'm at figuring out numbers here's my husband's:
206.9 - (0.67 x 38 (age)) = 181.44
181.44 - 65 (resting heart rate) = 116.44
116.44 * 65% (low end of heart rate zone) OR 85% (high end) = 75.686 OR 98.974
75.686 + 65 (resting heart rate) = 140.686
98.974 + 65 (rhr) = 163.974
The target heart rate zone for my husband would be 141 to 164
188.14 - 65 (resting heart rate) = 123.14
123.14 * 65% (low end of heart rate zone) OR 85% (high end) = 80.041 OR 104.669
80.041 + 65 (resting heart rate) = 145.041
104.669 + 65 (rhr) = 169.669
The target heart rate zone for me would be 145 to 170
So, for optimal weight loss I've been overdoing my heart rate a little bit. I'll have to go slower. The only problem with that is that it takes longer to do the same exercise.
And while I'm at figuring out numbers here's my husband's:
206.9 - (0.67 x 38 (age)) = 181.44
181.44 - 65 (resting heart rate) = 116.44
116.44 * 65% (low end of heart rate zone) OR 85% (high end) = 75.686 OR 98.974
75.686 + 65 (resting heart rate) = 140.686
98.974 + 65 (rhr) = 163.974
The target heart rate zone for my husband would be 141 to 164
Exercise Day 12
So today was Sunday - another day off. I'm going to be way behind! And probably sore. I have to get up early tomorrow though so I'm hoping that I can get at it early in the morning.
Saturday, September 13, 2008
Fat Burning Zone
I've been reading about the best way to burn fat while you're exercising. Seems like the consensus is that you just need to burn more calories than you take in. Sounds easy enough. They also say that you'll want to burn more fat calories then carb calories. They say that you burn carb calories when you go fast and fat calories when you go slow. And by slow it doesn't mean SLOW. They have a formula for what your heartrate should be when you're in the "fat burning zone". It is: 206.9 - (0.67 x age). Mine is 188.14. Normally when I check mine it is in the 179 range. And I found this website too that you can figure your exercise heart rate: http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm It says that my heart rate should be in the 115 to 154 range.
I also found this information on the Karvonen Formula - I think this just takes the above formula farther. I don't know about the other website though.
Definition: The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
I'll figure out my heart rate zone and try to stick in that range.
I also found this information on the Karvonen Formula - I think this just takes the above formula farther. I don't know about the other website though.
Definition: The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
I'll figure out my heart rate zone and try to stick in that range.
Exercise Day 11
Well, I'm still on vacation. Still no access to a treadmill. I did go out on the lake though in both a paddle boat and a canoe so I worked my arms and my legs. I was probably out for about 3 hours so it's gotta count for something. I'll try to go do more stuff later. Maybe go for a walk. I'm going to have some major miles to catch up on!!
Friday, September 12, 2008
Exercise Day 10
Okay, so I didn't get to "officially" exercise today. I ran like crazy all day long and we left for vacation and I didn't get to the treadmill. I did help blow up a HUGE inner tube and it really worked my arms and got my heart rate up a little so I'm going to count that. I'll have to make up some more miles later but it's going to have to do for today.
Thursday, September 11, 2008
The Importantance of Stretching
I realized today that I haven't stretched after my workouts at all this week. Maybe that's why I've been having such a hard time. I know that stretching helps to soften the tightened up muscles after a hard workout and I need to be better about doing it. I've been pretty sore this week and I'm sure that's why. Here is a good site that has some stretches you can do: http://www.bodytrends.com/articles/flexibility/stretchphoenix.htm
I do most of those as well as some more to stretch my back and legs.
I got this info off of www.massagemag.com about stretching and it's importance:
An effective workout should include both strengthening and stretching. Stretching has a number of beneficial effects that help prevent injury. A strengthening routine will be more effective and less likely to cause injury if you stretch the muscles you have strengthened.
Intense workouts can cause micro-tearing of muscle tissue, leading to inflammation and the development of scar tissue. These micro-tears need to heal so they don't turn into more serious injuries. It is important to allow your muscles to relax so they can rest and restore themselves.
Stretching counteracts tension by lengthening contracted muscle tissue, and mechanically "pumps" lactic acid and other waste products out of the muscles. Once the contraction has been relaxed, normal circulation is restored, and the muscles can rest. If there has been micro-tearing due to overuse, stretching will help realign developing scar tissue to prevent adhesions from forming. Stretching allows the muscle to regain its full range of motion by lengthening muscle fibers that have become shortened by work or exercise.
Stretching also increases flexibility by lengthening contracted muscles and tendons.
One thing stretching does not do is warm up your muscles. Warming up refers to raising your body temperature and increasing circulation to get blood flowing into your muscle tissue. Since maintaining good circulation is an important component of injury prevention, you should warm up before any workout. To warm up, do five minutes of aerobic exercise like brisk walking, running in place or skipping rope. For your stretches to be effective and safe, do them after you have warmed up. Stretching before warming up can cause injury, since cold muscle tissue is more likely to tear.
Here are some stretching tips. 1) Be careful not to overdo your stretching. Forcing your muscles to stretch to the point of pain or discomfort can cause tearing of muscle tissue and injury. It's best to go just to the point where you feel the stretch and stay there. 2) Avoid bouncing in active stretching as the extent of each bounce is difficult to control, putting you at risk of overstretching the concerned muscle. 3) Make sure you take slow, deep, regular breaths as you stretch, to counteract tension and help you relax into the stretch. Breathe in through your nose, and out through your mouth. 4) Drinking lots of water is always a good idea, but it can also help in your stretching. Proper hydration aids flexibility, and helps relax the body.
Okay, back to me. I think from reading this information I've come to realize that I need to be better about stretching. Especially because I do a pretty intense workout. Not that I go harder than most people, just longer. And I feel like if I don't stretch after I do my workouts I may actually be causing my body greater harm than the good the exercise does.
I do most of those as well as some more to stretch my back and legs.
I got this info off of www.massagemag.com about stretching and it's importance:
An effective workout should include both strengthening and stretching. Stretching has a number of beneficial effects that help prevent injury. A strengthening routine will be more effective and less likely to cause injury if you stretch the muscles you have strengthened.
Intense workouts can cause micro-tearing of muscle tissue, leading to inflammation and the development of scar tissue. These micro-tears need to heal so they don't turn into more serious injuries. It is important to allow your muscles to relax so they can rest and restore themselves.
Stretching counteracts tension by lengthening contracted muscle tissue, and mechanically "pumps" lactic acid and other waste products out of the muscles. Once the contraction has been relaxed, normal circulation is restored, and the muscles can rest. If there has been micro-tearing due to overuse, stretching will help realign developing scar tissue to prevent adhesions from forming. Stretching allows the muscle to regain its full range of motion by lengthening muscle fibers that have become shortened by work or exercise.
Stretching also increases flexibility by lengthening contracted muscles and tendons.
One thing stretching does not do is warm up your muscles. Warming up refers to raising your body temperature and increasing circulation to get blood flowing into your muscle tissue. Since maintaining good circulation is an important component of injury prevention, you should warm up before any workout. To warm up, do five minutes of aerobic exercise like brisk walking, running in place or skipping rope. For your stretches to be effective and safe, do them after you have warmed up. Stretching before warming up can cause injury, since cold muscle tissue is more likely to tear.
Here are some stretching tips. 1) Be careful not to overdo your stretching. Forcing your muscles to stretch to the point of pain or discomfort can cause tearing of muscle tissue and injury. It's best to go just to the point where you feel the stretch and stay there. 2) Avoid bouncing in active stretching as the extent of each bounce is difficult to control, putting you at risk of overstretching the concerned muscle. 3) Make sure you take slow, deep, regular breaths as you stretch, to counteract tension and help you relax into the stretch. Breathe in through your nose, and out through your mouth. 4) Drinking lots of water is always a good idea, but it can also help in your stretching. Proper hydration aids flexibility, and helps relax the body.
Okay, back to me. I think from reading this information I've come to realize that I need to be better about stretching. Especially because I do a pretty intense workout. Not that I go harder than most people, just longer. And I feel like if I don't stretch after I do my workouts I may actually be causing my body greater harm than the good the exercise does.
Exercise Day 9
Well, I got up and at it earlier today. I started about 8:45 but didn't get done until about 10:30 because I had a lot of inturruptions. I stared with lifting weights. I worked on my biceps, triceps, shoulders, chest and the muscle under your armpit (I don't know what it is called). I did that for about 20 minutes and started walking and the phone rang. Then I got back to it and the phone rang again. Then I got back into it and my littlest turned off the power strip - mid jog! So I lost all my info again. At that point I was just over 2.5 miles and about 40 minutes. I believe that I was probably in the neighborhood of 260 calories and 80 fat calories. On this first half I went between a 1 and a 4 for incline and kept it at a 3.5 and a 4 for speed. Then I had to get the little girl I baby sit in about 5 minutes so instead of start again I just waited for her then went back down to start again. When I did the second half I did 1.5 miles in 23.24 minutes. This time I kept the incline at a 1 and altered my speed from 3.5 to a 5. I would walk at 3.5 for 1 full lap then jog at a 5 for 1/2 of a lap. I burned 160 calories and 50 fat calories.
So my totals added up are: 4 miles in about 60-65 minutes (minus inturruptions!) and about 420 calories and 130 fat calories.
4 more miles down - 72 miles to go
So my totals added up are: 4 miles in about 60-65 minutes (minus inturruptions!) and about 420 calories and 130 fat calories.
4 more miles down - 72 miles to go
Wednesday, September 10, 2008
Exercise Day 8
Yet another slow day getting started. Tomorrow I'll do better. I didn't get a chance to exercise before I had to take my oldest to school so I just did it and didn't get a chance to do the full exercise I usually do but I did more than yesterday. I only have 2 hours while he's gone and by the time I got back I'd already lost 20 minutes. Plus I have to shower and get ready and go back to pick him up so the time is limited.
I actually felt like a got a pretty good workout today even though it was short. I did 3 miles in 52.47 minutes. I did my incline between 1 and 10 and varied in speed from 2.5 mph to 4 mph. The higher I went on incline the slower I went and vice versa. I burned 467 calories and 144 fat calories. I like walking faster because I feel like I can get more out of it. I pump my arms pretty good while I'm walking fast and I love the way my arms are already starting to tone up. I also always try to concentrate on my stomach muscles and "pull them in". I'm going to have to do some make up miles if I'm going to hit my 100 miles in 21 days because of my few crazy days.
3 more miles - 76 to go!
I actually felt like a got a pretty good workout today even though it was short. I did 3 miles in 52.47 minutes. I did my incline between 1 and 10 and varied in speed from 2.5 mph to 4 mph. The higher I went on incline the slower I went and vice versa. I burned 467 calories and 144 fat calories. I like walking faster because I feel like I can get more out of it. I pump my arms pretty good while I'm walking fast and I love the way my arms are already starting to tone up. I also always try to concentrate on my stomach muscles and "pull them in". I'm going to have to do some make up miles if I'm going to hit my 100 miles in 21 days because of my few crazy days.
3 more miles - 76 to go!
Weigh In Wednesday
How depressing... I'm about the same as last week. Not that I was expecting change overnight, but a pound would be great!
Weight: 163 lbs
% Fat: 35.4
% Water: 47.1
Lbs Muscle: 55.4
BMI: 24.7
I know that if I work hard I can get down to my goal weight. I'm starting to get the exercise part down and after I go for a little longer I'm going to start focusing more on my eating habits to balance the scales a little. I think that you need to balance exercise and eating right to lose weight. I think that I actually don't eat enough calories during the day most days so my body kind of goes into starvation mode. I need to plan out my meals and stick to them to make sure I'm getting the calories I need. No more, no less.
Weight: 163 lbs
% Fat: 35.4
% Water: 47.1
Lbs Muscle: 55.4
BMI: 24.7
I know that if I work hard I can get down to my goal weight. I'm starting to get the exercise part down and after I go for a little longer I'm going to start focusing more on my eating habits to balance the scales a little. I think that you need to balance exercise and eating right to lose weight. I think that I actually don't eat enough calories during the day most days so my body kind of goes into starvation mode. I need to plan out my meals and stick to them to make sure I'm getting the calories I need. No more, no less.
Tuesday, September 9, 2008
Exercise Day 7
I really had a terrible time getting to my exercise today. I didn't sleep last night and then from the moment I got up this morning I had one thing after another to do until finally about 3 I decided if I didn't go exercise then I woudn't get it done for the day. If it weren't for this blog and my 21 day goal I would have just skipped it for the day. And I really didn't have time to do the normal full on exercise that I have been doing so I just figured that some was better than none and I'd better do what I could. I did a total of 2 miles and I think it was approximately 34 minutes. I don't know for sure becaues I had to stop after 1.25 miles to help my youngest go potty and my oldest pulled the key out of the treadmill and lost all my information. I'm just kind of going off of what I remember but I think that the calories were about 270 and about 80 fat calories. I varied between a 1 and a 4 on incline and did mostly 3.5 and a little 4 for speed.
2 miles down - 79 to go.
Monday, September 8, 2008
Exercise Day 6
Well, I did it. I started up again after my day off. It wasn't even that difficult. Today I did 4 miles in 58.42 minutes (wa-hoo!). I kept the incline at a 1 and kept my speed mostly at a 4 mph. I jogged the first quarter mile of each mile at a 5 mph. There were a few times where I had to slow it down to 3.5 mph because I needed to catch my breath but for the most part it was at 4 the whole time. I was pretty proud of myself for doing 4 miles in under 60 minutes. I burned 537 calories and 167 fat calories. I think I was wrong on Saturday when I said that you burn more calories going slower but at a higher incline because I burnt all these calories in less time than I did on Saturday so if I went for the same amount of time it would have been more.
4 more miles down - 81 to go!
4 more miles down - 81 to go!
Sunday, September 7, 2008
Exercise Day 5
Today was Sunday so I took the day off. I am actually feeling a little sore. It seems like I get sore if I don't keep the exercise up so hopefully it'll be good incentive to keep going. Here's to tomorrow!
Saturday, September 6, 2008
Exercise Day 4
Today my husband let me sleep in until almost 10 then he exercised and then it was my turn. So I didn't really get going until about 10:45 or so. My hubby watched the boys for most of the time I exercised too so it was really nice and quiet. Just me and my radio.
I walked today, no jogging. I did 4 miles in 67.55 minutes and ranged between 3 and 4 mph and varied between 1 and 7 incline. I felt like I actually burnt more calories walking fairly fast and a high incline then I do when I'm jogging at a slight incline. Probably because I can sustain the walking for a longer period of time. I'm hoping that some day I'll be able to jog for longer than 1/8 to 1/4 mile at a time. Anyway, the calories I burned were 512 and 159 fat calories.
4 more miles down - 85 to go!
I walked today, no jogging. I did 4 miles in 67.55 minutes and ranged between 3 and 4 mph and varied between 1 and 7 incline. I felt like I actually burnt more calories walking fairly fast and a high incline then I do when I'm jogging at a slight incline. Probably because I can sustain the walking for a longer period of time. I'm hoping that some day I'll be able to jog for longer than 1/8 to 1/4 mile at a time. Anyway, the calories I burned were 512 and 159 fat calories.
4 more miles down - 85 to go!
Friday, September 5, 2008
Exercise Day 3
I had a rough time getting going this morning so I didn't start exercising until about noon. I've decided that I really need to get going in the mornings because the boys were so much worse behaved today than the last 2 days. I think it's because they'd already gotten up and rowdy! It was also worse doing it later in the day because I felt like I needed to lift weights first in order to have a good fat burning workout. I read on bodybuilding.about.com that there are two times to work out - 1 being first thing in the morning before you've eaten anything and 2 being later in the day but only after lifting weights first. The thought behind that is that first thing in the morning you don't have any sugars/carbs in your system from the night before so you go straight to fat burning. And with exercising later in the day the site says that you have to exercise for 30 minutes before you get to fat burning because you're burning off all your sugars/carbs so they suggest weight lifting before you exercise to burn off all those sugars/carbs. So...
Today I lifted weights. Mostly bicep and tricep and shoulder exercises as well as doing the ab machine 5 sets of 10 on a 3 again. After that I did my treadmill. I went 4 miles in 64.40 minutes and burned 478 calories with 149 being fat calories. I went between a 1 and a 4 for incline and stayed at a 3.5 and a 4 for speed with 3 times up to 5 and one up to 6. I really sucked at 6 and didn't even make it an eighth of a mile at that speed. I'll get better though.
I know this is going to sound crazy because it's only day 3 but I felt stronger today. I felt like I could breathe better and the fast walking didn't seem as fast as it did yesterday.
4 more miles down - 89 to go!
Today I lifted weights. Mostly bicep and tricep and shoulder exercises as well as doing the ab machine 5 sets of 10 on a 3 again. After that I did my treadmill. I went 4 miles in 64.40 minutes and burned 478 calories with 149 being fat calories. I went between a 1 and a 4 for incline and stayed at a 3.5 and a 4 for speed with 3 times up to 5 and one up to 6. I really sucked at 6 and didn't even make it an eighth of a mile at that speed. I'll get better though.
I know this is going to sound crazy because it's only day 3 but I felt stronger today. I felt like I could breathe better and the fast walking didn't seem as fast as it did yesterday.
4 more miles down - 89 to go!
Thursday, September 4, 2008
Exercise Day 2
Well, today was a bit harder to get going. I think I overdid it a little. My left shoulder was hurting last night before bed then I think sleeping on it made it worse. It hurt pretty bad. I decided to keep going - for the sake of the 21 day goal and once I got going I loosened up and felt better. I think that normally for me days 2 and 3 are usually the worst. So I'm halfway past those! Today I did the treadmill. I walked/jogged 4 miles today in 66.05 minutes. I burnt 481 calories, 150 fat calories. I ranged between 1 and 5 on incline and between 3 and 5 for speed. Seems like I did a lot more walking at 3 and 3.5 than yesterday with quick little bursts at 5. I did some walking at 4 - just not as much as yesterday. After I walked on the treadmill I did 5 sets of 10 on the ab machine (like they have in the gym) at a 3.
4 more miles down - 93 to go!
4 more miles down - 93 to go!
Wednesday, September 3, 2008
My Beginning Numbers
My starting weight: 162.8 lbs
% Body Fat: 35.3%
% Water: 47.2%
Lbs Muscle: 55.4 lbs
BMI: 24.6
I'm actually at the high end of "normal" for BMI but I'm not where I should be. My goal weight is 130-135 range.
% Body Fat: 35.3%
% Water: 47.2%
Lbs Muscle: 55.4 lbs
BMI: 24.6
I'm actually at the high end of "normal" for BMI but I'm not where I should be. My goal weight is 130-135 range.
Exercise Day 1
Well, I started my exercise routine today. I had another rough night (my boys were up a total of 5 times in the night) so I didn't get up early. I decided though that I don't really need to get up early to exercise. I was actually pretty excited to get started again. I walked/jogged on the treadmill and followed up with some weights - bench presses and some tricep exercise.
I'm not sure what calories I actually burned because I had the weight set on my husband's weight for about 3/4 of the time I was on the treadmill so I'm not going to count them for today. I did walk/jog 3 miles and the time was 51:50. I wanted to start off kind of easy so I didn't do much jogging and I kept the speed at about 3.5 mph. I varied between 3 and 5 mph and also between 1 and 5 incline.
I've decided that I'd like to go 100 miles in my 21 days so I've got 3 down, 97 more to go!
I'm not sure what calories I actually burned because I had the weight set on my husband's weight for about 3/4 of the time I was on the treadmill so I'm not going to count them for today. I did walk/jog 3 miles and the time was 51:50. I wanted to start off kind of easy so I didn't do much jogging and I kept the speed at about 3.5 mph. I varied between 3 and 5 mph and also between 1 and 5 incline.
I've decided that I'd like to go 100 miles in my 21 days so I've got 3 down, 97 more to go!
Tuesday, September 2, 2008
The Birth of a Blog
I started this blog to have a way to measure my growth and development in all areas of my life. I figure I can do anything for 21 days and after that it should be habit. Being a mom takes so much away from you that I needed to find a way to bring it back. It will make me a better mother, wife and woman.
My first goal is to exercise daily, except Sunday, for 21 days. I'll be getting up at 6 am to do so and I'll record my thoughts and progress here.
I'd like to challenge anyone reading this to find something they can do for 21 days.
My first goal is to exercise daily, except Sunday, for 21 days. I'll be getting up at 6 am to do so and I'll record my thoughts and progress here.
I'd like to challenge anyone reading this to find something they can do for 21 days.
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