I haven't blogged here in months. Here's an update:
Two months ago, Wade and I began to get really serious about this health journey -- again.
We are working out as much as we can each week. That is usually 3-5 times a week.
We are eating a Mediterranean diet because it is so heart-healthy and in line with the lifestyle changes we have made over the past 3 years.
In the past, we have not really dug our heels in and made good health our DAILY lifestyle. We have cut corners when things get busy or hard.
Not this time.
Things are die hard right now. Basketball season is ON.
But we have taken it by the horns and CHOSEN to be healthy NO MATTER WHAT!
We are taking our food wherever we go.
I am packing Wade's lunch everyday.
The pantry has been cleaned out for the most part. You will find sweet potato chips instead of salty potato chips. And those we only buy occasionally.
Our frig is full of fresh fruit and veggies.
We are eating less meat.
More fish.
Whole grain pasta, when we choose to have pasta.
Lots of onions, garlic, and tomatoes.
No dressing on the salads for me and a very healthy dressing for Wade.
Lots of water during the day. Lots. Of. Water.
Sweating way more in the gym. I'm personally trying to burn a certain amount of calories each day in the gym.
Health apps on the iPhones.
Label reading.
Different kind of grocery shopping.
Less food being eaten. I am surprised how little it takes to sustain me when I'm eating healthy.
Dark chocolate for those moments I want sweets.
Our taste buds are changing. We are not having nearly as much trouble resisting sweets (for me) and breads (for Wade). We are not enjoying the "cheat" meals nearly as much, so we are having them less and less. They usually wind up upsetting our stomachs or giving us headaches or interrupting our sleep.
We have more energy.
We are sleeping well -- most of the time.
Exercise is a regular part of our day.
After two months, Wade has lost 15 pounds and I have lost 13.4. We are so very pleased with these results. Wade had a personal goal to get under 200 before Thanksgiving. We weren't together Thanksgiving morning and I received a text of his number on the scale that morning: 199.6! Go, Wade.
I could not do this without his encouragement. This journey has been way more fun and fulfilling to do it with him. He is my inspiration!
Can't wait to see where we are by Christmas!
Wednesday, December 4, 2013
Friday, April 5, 2013
Didn't workout yesterday because of homeschool testing day. Ate really well.
Workout this morning:
Surge training on the treadmill:
20 sec at 7.8, 20 sec off - repeat 4 times.
Repeat cycle 3 times.
Then worked shoulders, back, chest and upper arms. Most exercises I did to the point of muscle exhaustion. Felt good, but hard.
Ended with abs and stretching.
Eating is going really, really well. Even went out to eat for the first time yesterday while doing this. We were with a friend's family and they wanted to go to a Mexican restaurant. I chose the bowl instead of the burrito - rice, black beans, guac, salsa, grilled chicken and didn't finish it. Left a lot of the rice. They put my bowl on a tray of chips, but I immediately took my bowl off and placed the chips at the other side of the table for the kids to eat. SUCCESS! Feels great! My clothes are showing it and the scales are showing it.
Can't wait to weigh on Monday officially.
Planning on working out tomorrow morning to make up for yesterday. Plus, it's just addictive.
Workout this morning:
Surge training on the treadmill:
20 sec at 7.8, 20 sec off - repeat 4 times.
Repeat cycle 3 times.
Then worked shoulders, back, chest and upper arms. Most exercises I did to the point of muscle exhaustion. Felt good, but hard.
Ended with abs and stretching.
Eating is going really, really well. Even went out to eat for the first time yesterday while doing this. We were with a friend's family and they wanted to go to a Mexican restaurant. I chose the bowl instead of the burrito - rice, black beans, guac, salsa, grilled chicken and didn't finish it. Left a lot of the rice. They put my bowl on a tray of chips, but I immediately took my bowl off and placed the chips at the other side of the table for the kids to eat. SUCCESS! Feels great! My clothes are showing it and the scales are showing it.
Can't wait to weigh on Monday officially.
Planning on working out tomorrow morning to make up for yesterday. Plus, it's just addictive.
Wednesday, April 3, 2013
Today's workout was both circuit and surge.
First warmed up on the elliptical, then:
15 lunges (each leg) with 7.5 lb weights
15 squats with 7.5 lb weights resting on shoulders
15 adductors (85 lb)
15 abductors (85 lb)
15 leg presses (110 lb)
Repeat 2 more times (total of 3 times)
Then got on the treadmill and did surges:
20 sec at 7.5 mph
20 sec
Do this 4 times.
Walk at 3.0 for 2 min.
Repeat this cycle 2 more times (total of 3 times)
Ended with abs:
25 twists with 6 lb ball
25 toe touches with 6 lb ball
15 lower body raises with upper body stabilized (I use a ball for stabilizing)
Then my favorite part: Cool down/stretching. This takes me 10-15 minutes because I take my time.
Reward: A hot cup of coffee as I walk out the door. Love 10 Fitness! Great workout today!
First warmed up on the elliptical, then:
15 lunges (each leg) with 7.5 lb weights
15 squats with 7.5 lb weights resting on shoulders
15 adductors (85 lb)
15 abductors (85 lb)
15 leg presses (110 lb)
Repeat 2 more times (total of 3 times)
Then got on the treadmill and did surges:
20 sec at 7.5 mph
20 sec
Do this 4 times.
Walk at 3.0 for 2 min.
Repeat this cycle 2 more times (total of 3 times)
Ended with abs:
25 twists with 6 lb ball
25 toe touches with 6 lb ball
15 lower body raises with upper body stabilized (I use a ball for stabilizing)
Then my favorite part: Cool down/stretching. This takes me 10-15 minutes because I take my time.
Reward: A hot cup of coffee as I walk out the door. Love 10 Fitness! Great workout today!
Tuesday, April 2, 2013
This week I added some Crossfit workouts. One was from a friend who posted on facebook and asked others to join her. It was:
run 1/2 mile
10 push ups
20 squats
30 sit ups
Repeat six times.
I modified it a bit. Every time I was to run 1/2 a mile, I changed machines: elliptical, treadmill, rowing machine, and bike. I only had time for four rounds, but know I could have done six. I was sweating like a pig, but feeling great!
Today I did a similar circuit:
5 minutes running
30 rope swings
12 shoulder presses with 7.5 weights
12 tricep dips with legs straight
5 minutes walking at 8-10 incline
30 rope swings
12 shoulder presses with 7.5 weights
12 tricep dips with legs straight
Repeat.
Then I did an ab circuit:
15 big ball passes
15 toe touches with 6 lb ball
15 side to side with 6 lb ball
15 crunches
Repeat.
Stretch -- oh, I love stretching after a good workout.
Great eating is going on, too. We have chosen to keep a food journal and I am making a motivation board for both of us. I have never felt free to share my weight with Wade, but now I am going to post it on a board in our closets and let him weigh me! Ugh........ GREAT MOTIVATION!!!
run 1/2 mile
10 push ups
20 squats
30 sit ups
Repeat six times.
I modified it a bit. Every time I was to run 1/2 a mile, I changed machines: elliptical, treadmill, rowing machine, and bike. I only had time for four rounds, but know I could have done six. I was sweating like a pig, but feeling great!
Today I did a similar circuit:
5 minutes running
30 rope swings
12 shoulder presses with 7.5 weights
12 tricep dips with legs straight
5 minutes walking at 8-10 incline
30 rope swings
12 shoulder presses with 7.5 weights
12 tricep dips with legs straight
Repeat.
Then I did an ab circuit:
15 big ball passes
15 toe touches with 6 lb ball
15 side to side with 6 lb ball
15 crunches
Repeat.
Stretch -- oh, I love stretching after a good workout.
Great eating is going on, too. We have chosen to keep a food journal and I am making a motivation board for both of us. I have never felt free to share my weight with Wade, but now I am going to post it on a board in our closets and let him weigh me! Ugh........ GREAT MOTIVATION!!!
Saturday, March 9, 2013
Back in the Saddle
Had my "eat what you want" meal last night -- pizza and wine. It was great! Better than I anticipated.
Today hubby and I went on our first bike ride of the year. A little over 20 miles in 1:45. The wind killed me. I know I slowed him down, but he was very patient. I was shutting for a relaxing ride because it was the first, but wanted to run about 11 mph. My speed fluctuated between 10-11 mph on the way to NLR. About 13-15 mph on the ride back.
The ride didn't bother me at all (okay, maybe the saddle) except for the hills. They weren't even that big, but because I worked legs on Thursday and Friday at the gym -- and I'm out of shape on my bike -- I struggled on the hills. My thighs were burning.
I tried to tell myself "Don't look ahead." I was repeating things like: "You do this in the gym every single day" and "You can do this easily." I didn't want to look toward the crest of the hill, but just far enough to make sure I wasn't going to run into anyone. Twice I stopped (on two different hills). Once I was so close to the top but ran into a ton of people coming and going and knew I would have to really slow down. I quit. I shouldn't have.
The last 7 miles I performed much better and felt good. It's like it too me 13 miles to get up for it. It helped that we were coming back and the wind was more to our back. It just seemed to go faster on the way back.
I'm sure hoping we can make the bike rides a really regular part of our routine. I would love to ride at least twice a week. I'm not sure we can, but we will see. Maybe I need to go without hubby one day a week. It's just better knowing he's watching out for me.
Feeling great!
Today hubby and I went on our first bike ride of the year. A little over 20 miles in 1:45. The wind killed me. I know I slowed him down, but he was very patient. I was shutting for a relaxing ride because it was the first, but wanted to run about 11 mph. My speed fluctuated between 10-11 mph on the way to NLR. About 13-15 mph on the ride back.
The ride didn't bother me at all (okay, maybe the saddle) except for the hills. They weren't even that big, but because I worked legs on Thursday and Friday at the gym -- and I'm out of shape on my bike -- I struggled on the hills. My thighs were burning.
I tried to tell myself "Don't look ahead." I was repeating things like: "You do this in the gym every single day" and "You can do this easily." I didn't want to look toward the crest of the hill, but just far enough to make sure I wasn't going to run into anyone. Twice I stopped (on two different hills). Once I was so close to the top but ran into a ton of people coming and going and knew I would have to really slow down. I quit. I shouldn't have.
The last 7 miles I performed much better and felt good. It's like it too me 13 miles to get up for it. It helped that we were coming back and the wind was more to our back. It just seemed to go faster on the way back.
I'm sure hoping we can make the bike rides a really regular part of our routine. I would love to ride at least twice a week. I'm not sure we can, but we will see. Maybe I need to go without hubby one day a week. It's just better knowing he's watching out for me.
Feeling great!
Friday, March 8, 2013
What a great week I've had!! I am pumped!
I have worked out hard every day this week except Tuesday. I have enjoyed 10 Fitness and the equipment the past year, but I'm really excited about their new equipment.
Wade and I have learned this week that we work out harder when we can see each other across the room. I'm not sure why, but it sure helps me to have him there. The only exception was today. I went alone and I worked out harder and longer. I was thinking about how I felt and that scale on Monday.
I'm changing up my workout. Nothing's the same everyday. Okay, I do warm up on the bike everyday.
I love the bike.
But I vary my time, my speed, my resistance.
Then I move from exercise to exercise. If it's cardio, I spend at least 10 minutes there. Sometimes treadmill - walking on a steep (10-12 degree) incline at a good pace (3.5 mph). Sometimes the stair climber. I can't yet do 10 full minutes on this one. I'm doing level 6-7 for 7 minutes right now. But I've also fallen in love with the new rowing machine. They have two new ones in the gym now and I do it almost every time I'm there. Different levels of difficulty, different goals (meters, time, etc). It's a full body workout and since I've usually been on the bike, my thighs are killing me by the end of this.
In the weights, I am trying to do exercises that work two parts of the body at once one day. That's why I love kettle bells. I can squat and upright row in one simple exercise. Then the other days, I pick a particular body part and just work that. Like today was arms. Loving it. Feeling it.
And the ropes! Yes, the gym finally has ropes like on BL and I love them. Okay, I don't love them, but I love the way they make me feel.
My favorite time of the work out: The last 15-20 minutes of ab work, planks, then stretching. Once the stretching hits, it's off with Dave Ramsey and on with Enya. Total relaxation right before walking out the door.
And right as I walk out the door, the gym has a nice hot cup of coffee for me. :)
One of my biggest victories this week: my food intake. I have spent this week eating really well. And I feel great! Lots of raw fruit, veggies, fish, salads, no sugar, no white flour, no white pasta, very little dairy. My kids had Chickfila in the car with me twice this week. I had to smell it, but I didn't eat it. I also found myself in front of cookies, Doritos, potato chips and onion dip at discipleship yesterday, but I had water. VICTORY!
My biggest victory of all this week: I have not stepped on the scale. I am a daily weigh-er. But not this week. Wade and I made Mondays our weigh-in day, but after weighing Monday, I put the scale in the bottom of my closet. Yes, I've been tempted to weigh in at the girls' locker room at the gym, but I've resisted. I want to be surprised -- I only hope it's a good surprise. :)
Today I had my "cheat" or what I'd like to call my less restrictive food day. Still nothing sweet, but I ate organic cheese nips and regular peanut butter. :) I didn't enjoy it as much as I thought I would.
Greatest thing I've learned this week: I don't work out so that in a couple of months I will weigh less. I work out so that I feel great TODAY!
I have worked out hard every day this week except Tuesday. I have enjoyed 10 Fitness and the equipment the past year, but I'm really excited about their new equipment.
Wade and I have learned this week that we work out harder when we can see each other across the room. I'm not sure why, but it sure helps me to have him there. The only exception was today. I went alone and I worked out harder and longer. I was thinking about how I felt and that scale on Monday.
I'm changing up my workout. Nothing's the same everyday. Okay, I do warm up on the bike everyday.
I love the bike.
But I vary my time, my speed, my resistance.
Then I move from exercise to exercise. If it's cardio, I spend at least 10 minutes there. Sometimes treadmill - walking on a steep (10-12 degree) incline at a good pace (3.5 mph). Sometimes the stair climber. I can't yet do 10 full minutes on this one. I'm doing level 6-7 for 7 minutes right now. But I've also fallen in love with the new rowing machine. They have two new ones in the gym now and I do it almost every time I'm there. Different levels of difficulty, different goals (meters, time, etc). It's a full body workout and since I've usually been on the bike, my thighs are killing me by the end of this.
In the weights, I am trying to do exercises that work two parts of the body at once one day. That's why I love kettle bells. I can squat and upright row in one simple exercise. Then the other days, I pick a particular body part and just work that. Like today was arms. Loving it. Feeling it.
And the ropes! Yes, the gym finally has ropes like on BL and I love them. Okay, I don't love them, but I love the way they make me feel.
My favorite time of the work out: The last 15-20 minutes of ab work, planks, then stretching. Once the stretching hits, it's off with Dave Ramsey and on with Enya. Total relaxation right before walking out the door.
And right as I walk out the door, the gym has a nice hot cup of coffee for me. :)
One of my biggest victories this week: my food intake. I have spent this week eating really well. And I feel great! Lots of raw fruit, veggies, fish, salads, no sugar, no white flour, no white pasta, very little dairy. My kids had Chickfila in the car with me twice this week. I had to smell it, but I didn't eat it. I also found myself in front of cookies, Doritos, potato chips and onion dip at discipleship yesterday, but I had water. VICTORY!
My biggest victory of all this week: I have not stepped on the scale. I am a daily weigh-er. But not this week. Wade and I made Mondays our weigh-in day, but after weighing Monday, I put the scale in the bottom of my closet. Yes, I've been tempted to weigh in at the girls' locker room at the gym, but I've resisted. I want to be surprised -- I only hope it's a good surprise. :)
Today I had my "cheat" or what I'd like to call my less restrictive food day. Still nothing sweet, but I ate organic cheese nips and regular peanut butter. :) I didn't enjoy it as much as I thought I would.
Greatest thing I've learned this week: I don't work out so that in a couple of months I will weigh less. I work out so that I feel great TODAY!
Monday, March 4, 2013
Great day today! I was awake by 4am in order to spend time with the Lord AND work out early. My alarm was set to go off at 4:30, but I was wide awake at 4. So I just got up.
I left the house by 5:10am to work out. The workout was weird today. The cardio killed me, but the other stuff was a breeze. I got on the bike, stair climber and rowing machine. The bike and the row machine was really hard. The stair climber I was able to do one minute longer, 2 levels higher. That machine makes me sweat immediately!
The plank and the ab work was easy today. That helps.
Today I was in town running errands. While out, I picked up Jillian's Shred with Weights DVD. I was looking for Jillian's 30 Day Shred, but they didn't have it, so I picked this one up thinking it would kill me. The first thing I did when I got home was put on my workout clothes and put that DVD in.
I did it! There was only one exercise I couldn't do the whole time she did it. The exercises move quickly. She has you move from one thing to the next fairly quickly. That makes it easier and gets my heart rate up quickly. It's like burst/surge training. I did need a kettle bell. I did the workout with a hand-held weight. One of her girls did it with a hand-held, too, so it was fine. But I would like to get a kettle bell. I use them in the gym and they give a better workout.
My eating has been pretty good today. I was running all day long, so I did have two Clif bars at different times today since I didn't prepare well. But it was fine.
Breakfast: Coffee (black)/Clif Bar
Lunch: half slice of organic pumpernickle bread with cut up avocado, cilantro, garlic, sprinkled with lime
Dinner: ground chicken meatballs (Clean Eating recipe)/green beans with onions/brown rice
Lots and lots of water!
The best part of my day was using my birthday present that Wade gave me -- an hour and a half massage. Oh yes! I'm blogging about that on my other blog.
Wade did well, too. He worked out and was tempted to binge today at lunch (because he skipped breakfast -- shame on him!), but through calls and texting, I held him accountable. He got a lean Subway sandwich instead. :) Love that man!
I left the house by 5:10am to work out. The workout was weird today. The cardio killed me, but the other stuff was a breeze. I got on the bike, stair climber and rowing machine. The bike and the row machine was really hard. The stair climber I was able to do one minute longer, 2 levels higher. That machine makes me sweat immediately!
The plank and the ab work was easy today. That helps.
Today I was in town running errands. While out, I picked up Jillian's Shred with Weights DVD. I was looking for Jillian's 30 Day Shred, but they didn't have it, so I picked this one up thinking it would kill me. The first thing I did when I got home was put on my workout clothes and put that DVD in.
I did it! There was only one exercise I couldn't do the whole time she did it. The exercises move quickly. She has you move from one thing to the next fairly quickly. That makes it easier and gets my heart rate up quickly. It's like burst/surge training. I did need a kettle bell. I did the workout with a hand-held weight. One of her girls did it with a hand-held, too, so it was fine. But I would like to get a kettle bell. I use them in the gym and they give a better workout.
My eating has been pretty good today. I was running all day long, so I did have two Clif bars at different times today since I didn't prepare well. But it was fine.
Breakfast: Coffee (black)/Clif Bar
Lunch: half slice of organic pumpernickle bread with cut up avocado, cilantro, garlic, sprinkled with lime
Dinner: ground chicken meatballs (Clean Eating recipe)/green beans with onions/brown rice
Lots and lots of water!
The best part of my day was using my birthday present that Wade gave me -- an hour and a half massage. Oh yes! I'm blogging about that on my other blog.
Wade did well, too. He worked out and was tempted to binge today at lunch (because he skipped breakfast -- shame on him!), but through calls and texting, I held him accountable. He got a lean Subway sandwich instead. :) Love that man!
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