WALKING, ARMS and Peanuts!

Okay I have decided that walking at 52 is good. Keep it up. I am walking and I am liking it. I am not doing enough but at least four days a week and each a short walk. I need to work on my arms. Ugh I hate the way they look.

When I walk I look like a freak, I pump my arms to try and get more cardio and more arm work out. Lately I have been chatting on the phone and not doing this..better get back to creepy look.

The other area I am not liking ...well all of them really. I just flat out need to loose ten pounds. Maybe I can do this. I wish I had more desire. Right now at five in the morning I am full of desire, tonite at 7 when I return home...not so much. PEANUTS!

Well the saga continues at least I walk.

Oh Boy falling OFF!

So here I am just re-signed up for gym. Now this gym is right in my work building, first floor. Two things about this: I have to pass it to go to get coffee, mail or shop and two it is right here where I work. This should be a good situation for me. I was walking but not enough. I was working out about two days a week and that is not enough. I want to feel less tired, healthier and loose that muffin top that sits on top of my favorite low rider jeans!!!!

So here I go again. It is a life battle, worth the effort and most definitely helps with self improvement. The plan is to work out every work day...I just need to figure out if I do it first thing when I get here or at the end of the day. I know if I commit it will happen. Will keep posting.

Incline...Use IT!

If you want your legs to respond well to workouts at the gym...use the incline on the treadmill. I have decided it is a 100% more effective than even slow running. I crank the incline and walk FAST...well as fast as I can for two miles. This seems to be working well for my legs but I will caution that you must stretch especially hammys and calves after such a work out. I try to do the treadmill for at least a half hour if not 45 minutes.

I still am riding the bike for three miles (I sneak two miles in too frequently) and lift when my time allows. I also use my arms when in the treadmill I pump them like a fool...I prefer treadmill to outside b/c I just do not publicly pump my arms as much on the road. I believe that it helps and reduces the amount of lifting (which bores me to no end) that is needed to keep the flabby arms under control. Now keep in mind mine are FAR from in good shape. But progress is the goal here.

I am still at it...not everyday for sure but keeping to a minimum of three days a week and an average of four...want to get back to five!

Oh No need to catch up

Okay this has been a bad week. No gym membership up north so I am walking but not enough. No lifting all week. I got all excited that I was doing really well and now I am off track. The good news is that it is bothering me enough that I know I will catch up. I did walk a few miles mostly up hill on Tuesday and did a morning workout Wednesday with Exercise TV...great place to visit (get them on the web or Comcast on demand).

So today I will go for a walk in the next hour even though it is cold. Then I will go to the gym both weekend days! Really.....I will.

Great Work Out!

Yes there are days when taking off two prior makes the whole work out better. Last night the gym was great. First because it was so beautiful outside there were very few people there (got my favorite tread mill) and second because it felt right.

I have a new addition to my work outs. I do the treadmill and then I ride the bike for three miles. I hate the first mile but the next two go well. I think that my legs are responding ever so slowly. But they feel better and I think are getting stronger. Not sure I can ever get rid of midlife sagging and cellulite (thank goodness for capri pants they cover a multitude of sins).

I lifted arms which made my arms shaky for an hour which was good because I ate less chicken for dinner as I was just too tired. I still have what my son calls "cafeteria arms" --the underarm jiggles when you wave. But I think they are slightly better.

TIP: when you first start working out work your shoulders...they make your whole arm look stronger. Also when you walk make a fool of yourself and move those arms like you are pulling yourself along. Seriously if you walk for 30 minutes your arms are working out too! I like to make it as easy as possible.

I feel the groove of working out is here and that is a good thing. When you wake up and think of your day you plan the work out you know you got the groove. I hope I can hold that!

Oh no two days no workout!

Hey this is cool I am feeling out of sorts as I enter day two without working out. I am happy to feel the need to work out. I love the feeling on the treadmill and lifting weights. I am not killing myself...honestly I do it all in moderation. I am however, feeling hooked and that is good news. Tomorrow will be a BIG work out. I will do at least two cardio, and lift arms and chest. Got to deal with the flab under my arms...Happy that they no longer jiggle like jello....I would say the move more like a soft fruit...but no more ripples.

I will update tomorrow when I work out. The best thing is that it is part of my routine and I miss it. Summer is a coming and I want to be able to hike and enjoy it. Might even buy a bike...a nice one and this time I will have it sized for me. Keeping it real at 52. Happy Hump Day.

SIx pounds it is Official

Okay so at the docs office yesterday I learned that my weight was down six pounds since the first of February. I had to get on the mean and nasty scale in the corner of the hallway before entering to see my doc. I asked the nurse if this was really necessary? Seriously I have a headache what could that possibly have to do with pounds! But surprise, surprise...I found out I have lost six pounds. I was happy. Now if I could just loose about ten more!

Been keeping it real. Doing my work out as often as possible. I also highly recommend using Comcast On Demand Exercise TV which is also on the Internet. There are great works out there that will add to your success. When I have limited time and cannot get to the gym I will do a 20 minute work out there. But whenever I can I get to the gym. It helps with my self discipline. It is worth the effort and the time. It does feel good. Really! Plus bring your headphones and catch up on local cable news or what something like Vh1 and find out what people listen to today...it is a bit scary.

Tip today: Use the incline on the tread mill ...at least go to level 5. It works.

Keep Walking

No matter what exercise I do I keep walking. I am committed to the idea that no matter where I am, gym or no gym, I can get walking. Of course I prefer to go to the gym because it is all about me there. I get away from home, I have all the equipment available and I focus on me for an hour. But I begin every work out with at least 30 minutes (prefer 45) on the treadmill. And here is a tip: Use the incline. It will take the walking up a big notch and feels great-one caution: you will need to stretch afterwards because this is a back of the leg work out.

Here is a pretty cool treadmill work out: http://www.fitnessmagazine.com/workout/cardio/treadmill/burn-2000-calories-on-the-treadmill/

I have been pretty good..Not great. But I am trying and committed to good health. I do not really care how much a loose for weight. I care how I feel. Today I feel better than three months ago. So off to gym, morning walk and stretches. Later.

Walking in Florida

Yesterday I had a great walk/run on my favorite vacation get away. I walked the first half mile and ran the next two. It felt good to run a bit...even if tight today. It is such a good thing to find that one hour of "me time" which even on vacation can be a challenge. Kayaking was nice yesterday even if I did it on a single (double kayak with my hubby) this meant that I could sit and rest every so often. Still felt like a good upper body work out.

Vacation is great. I wish I could do it all year. Well maybe not all year but half the year. I will keep trying to get in my daily exercise to make up for the extra white wine at night.

Vacation ideas no Gym

So here I am on vacation...it is wonderful. (my vacation home right there...)But I also need to keep working out. What can I do? I have decided that biking is a good activity for my legs. Of course here is the truth of it:

"If you really want to lose weight or get fit cycling, you’re going to have to sweat. Biking at 15 miles per hour will burn calories at a rate of approximately 650 an hour. To lose a pound a week, you should bike four times a week. That may mean three workouts of 30 to 60 minutes each and one workout of one to two hours." http://www.schsa.org/PublicHealth/pages/healthResources/healthwire/2001/06.html

I will be doing a bit of riding to keep the pounds of vacation eating off. I do think it is something that I could enjoy with my husband that is a benefit. But for the first morning work out I think I might need to walk/run.

walking alone seems a bit tedious: "However you break down the steps, there's only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you'll burn 300 to 500 additional calories. Keep that up for 10 days and you'll lose a pound. Keep it up for a year and you'll be 35 pounds lighter — without a minute of dieting" http://www.goodhousekeeping.com/health/fitness/lose-weight-walking-0603

I think that doing a bit of running (getting the interval training thing going would make sense...so I will walk and run for 45 minute and then walk later in the day) well that is the plan for now. At a minimum I am committed to getting out there and burning some calories and getting some fresh air and "me time". Sounds good to go. Will let you know!

Fat Legs!

I have fat legs. There is nothing that I can say that will change it and when I do work out, as I have been for the past weeks (is it months yet?) my thighs get bigger..the muscles grow but the fat around them stays! I once had a trainer, back when I was in better shape, tell me "Deb you cannot get rid of fat simply by working out, you must change what you eat" I said "What??? Hey I run four to six miles a day so that I can eat!" Of course then I was a happy size 6 and the fat was not so bad. This winter I really let myself go and getting back on track has not been easy. Here are a few facts that might also contribute to my fat legs.

• I refuse to give up wine (about 90 calories for 4 oz) forget the heavy reds no matter how good for the heart they are more!
• I love snack foods, I have a love of granola and trail mix..but secretly I cannot have Cape Cod chips in the house
• I only work out about one hour a day...that is it NO MORE
• I am 52 (birthday last week ugh)
• I have a sitting job...all day
• I love Italian foods
• Did I mention an occasional martini?

So there is it...I have fat legs. I will keep working on them. I hope to have some new insight but frankly I do not hold out much hope. I am working on the muffin top- that, it seems, I have some control over!

My Back is "Jacked" ouch!

Okay so old age does have some disadvantages. At 52 I should not jump from 50 pounds on the lat pull down to 70! Honestly I was showing off with my son. How bad is that? It felt pretty darn good to be using that amount of weight and I was feeling all young and strong. Of course the next day driving to work I had this nasty pain in my lower right back. Being a good hypochondriac I decided I was having kidney failure. But alas that night at the gym the diagnosis was clear. A back spasm.

SO all this is important in my journey and to my entry here why?? In taking care of oneself it is very important to take care of the whole you me. In doing good self care it seems imperative that I also am honest about my limitations. Be kind, be careful and for goodness sake no more showing off. The irony is that years ago I would have shown off for some man, now it is my kids. I think that is actually an improvement.

Everyday, hitting the gym. Last night moved on a few cardio machines..bike, stairs and than easy tread mill (back). Light stretches and a few bar only (whoa 45 pounds) sets of ten bench presses. Really want to get rid of the "cafeteria arms" as my son used to call them. That flab that is hanging on our upper arm..so unattractive. Is is slowly behaving more like muscle. Slowly is the operative word here.

Lastly I am all about eating well. NOT that I do it but when I do I feel 100% better. Last night I cooked carrots and onions...local grown. I had some great local (hot house) cherry tomatoes, could almost feel summer, and some local Colby cheese. It was a great dinner that made me wake up feeling pretty darn good. Even my beloved progresso soup does not match fresh and local. Good stuff. Really good stuff. I am learning about all these local foods and the power of eating local. Not only for my health but the health of the local economies. Well off to my morning.

No major weight loss but feel better..Better foods!

So I am still working out...and most days pretty hard. My knee is currently "jacked up" and my hip is struggling to stay in line with the rest of me. I am there, I am doing this work out thing. But yesterday to my total dismay I realized that I have lost no pounds...ugh...I will not weigh myself in the afternoon again. I know the old story muscles weighs more than fat...whatever. I want to loose some LBS!

So here I go. Back to basics. I think in the last week with a crazy work schedule my eating has become less about real foods and more about quick fixes. I am going to be more aware and reduce the carbs. I want to be back to a comfortable size 8 and the occasional size 6 when you shop the right stores and brands. But for now I would be happy to loose 10 LBS and enjoy the comfort of my new body. Let's see how this goes! Ugh more cardio? Maybe less food and more real food!!!

Yes yes it works ...really it does!

Okay no miracles..but the gym, going everyday (almost only missed one in last ten) has been making a difference. I am not dropping sizes but all things feel better. I am better in my jeans and they do not hurt. I am happier with myself and that is HUGE. Huge here is good.

I worry that I cannot keep it up. I am tired the last few days but still I make the effort and I am happy for that. It is about discipline and self care...I feel good that I am caring for myself but I also value the discipline. No illusions here...been down this road lots. So I am going to keep it day by day. Today I worked out, feel better and enjoyed the tired that came after. Keeping it simple.

Here is to a good night's sleep. Ladies it is possible, hard but not impossible. Step one is doing something, anything for some amount of time each day just for you. That is the hardest one I know. But well worth it. I sound good huh? Yeah well that is today. And that is good enough. I am praying for you all...we are worth it.

Lift or Cardio what to do?

I want to look like her!

Still I am proud to continue to work out everyday...worried that I am not getting results fast enough...seriously what do I expect after a whole week? But I am wondering what is best for women. So of all the stuff I read I liked this one best.

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

I think that I will continue cardio, cause I like it and frankly it is one of the few times I get to focus on the news while I am walking and running. BUT I am going to add more strength training and more weight to my routines. It clearly gives you added value and you keep burning after the gym.

This is a pretty cool forum for information about fitness. I am going to get up now and have my coffee, some egg whites and get ready for a good gym day. Enjoy All!

http://realwomensfitness.com/forum/

Wow wow six days in a Row!

Hey this is day six...gym work outs everyday! I am so excited. I am not exactly certain I have a good work out routine but hey I am there. I do intervals on the treadmill (staying in tune with my high intensity in small doses theory). I have lifted the usual amount, want my arms to stop flopping around in the breeze. Feel good.

Not great on the diet end of things. Was doing all veggies til last night made pasta...oops that was not so good..it was whole wheat pasta! But I did find that it left me hungrier than my plate of veggies. Although I think some carbs are needed...Right?

I think I will do a bit more research on the diet end of things because I got to get more into the calorie burning foods. But for today I am happy to make it six days and intend to keep the pace up. Will update.

Working out with Matty

So yesterday I took my son to the gym with me. He is 24 and lives just around the corner from where I work out. My suspicion is that he will be a bit sore today. He says no. It was fun to have him there even if he worked out for over an hour and I was looking to go for coffee after an hour.

I am going to do this working out everyday even if it is shorter than I would like or life gets in the way. I have been doing a fair job but still not seeing the results I wished for. The short intense work out idea was not so great, although it has allowed me to stay in the game so that is good. After all defeat, mentally is as bad as real defeat. I have not gained, I feel a bit stronger and I think that I am more committed than I have been in the past.

What I know about working out:

1. It is the one good thing I do just for me
2. I waste plenty of time daily to find a small amount for me
3. I feel good when I do it
4. I feel badly when I do not
5. I have more energy when I work out
6. My clothes fit better
7. I do not have to spend half an hour looking for something that hides the muffin top but does not look like a granny top
8. I am happier when I am working out
9. I drink less wine

SO what is it that stops me? I am tired. I am tired. I am tired. That seems the most common. I just feel that at the end of the day I want to relax and do nothing. But in reality the tired is more emotional than physical. I will keep at it.

Keeping UP

Okay here is the news: I am still doing workouts (not as many as I should) but at least trying to get some in daily. I am still fat. I am trying to eat real food. Cutting out canned stuff, fast food and reducing wine. Oh yes I do hate that one!

I have to say not much as changed. Did anyone ever look to see how many calories in trail mix? Not good, not at all. Nuts are high in calories and no matter how good they maybe they do not loose the high fat count either. Also if you eat enough carrots and fruit you will consume a lot of calories. Ugh...I think I need to move up the work out times. But when and where will I find the space in my life that leaves me exhausted by 8? I think I am too tired maybe I need to get myself on more vitamins. Got to get giant ones that have all in one because I do not have the discipline for a million herbs, vitamins and minerals everyday. Staying fit and being healthy is a trip! I hear that spicy foods burn calories.

Seriously this Is NO FUN

Okay so I am trying to get my act together. Although I am not sure the eggplant and spaghetti last night from "Amatos" is on my list of "good foods". Just after a 12 hour day it seemed so right. I am going to the gym today, will do my ten minute sprint this morning and then another at noon and gym at 5. Really I will!!!

I think that staying in shape when you work full time is so hard. I recall when I had an easy job years ago that it seemed much simpler to keep going. I have no big ideas today but I will share that when the weather permits I still think that walking is good! This is a pretty cool challenge:

http://walk.fitnessmagazine.com/challenges

Maybe I will take a walk today.

Combine the work out theory with foods that burn?

Okay this is real trial and error here but I am thinking that it is possible to find the right balance for fitness. I really do not need to be thin, just comfortable with my skin. I want to have energy and I want my clothes to be comfortable. So I have done some research and here are a few interesting and pretty easy to "digest" tips. I like this one it is easy to readhttp://www.nydailynews.com/lifestyle/health/toplists/15_fatburning_foods/15_fatburning_foods.html

I think I could eat spicy food for health. I am thinking that would work since I love Indian foods and almost all things Mexican.

I was also happy to read that eggs may, in fact, be okay to eat. I am going to do more research on this but I love eggs and when I eat them I am not hungry half way through the morning. Since I love blogs I chose to offer this one about eggs...I like it since there is a whole lot of discussion about the egg. Personally if you eat local eggs, real free range (the chickens who truly run around and eat what they wish and are born to eat for best health) then I think they are a great food and like everything ...in moderation. http://blog.healthyeats.com/blog/2009/01/23/eggs-good-or-bad/.

Here is the important thing I have found:

• Berries...eat berries ( I am not sure will do some research on the frozen berried since that is the easiest way for me to keep them always available).
• Spice up the food you can.
• Eat regularly so that your body does not try to store fat.
• Coffee good..black (I made that switch this year not so bad)
• Water -ugh hate drinking water

Okay and I am thinking that my daily wine is not considered berries so I got to think about that. Happy New Years.

I am off to the gym...I have a new theory!

I think that short intense work outs a few times a day will burn more fat. I have studied a few different things but ultimately the short interval training best demonstrates what I mean. http://en.wikipedia.org/wiki/Interval_training

Check out this article regarding the Tabata method of training. http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/

I am thinking that with the right foods, ones that help your body be efficient and this shorter ...high intensity work out maybe twice a day to start ...I could find a new way to keep fat off my body. Now I know that this could be my own personal con job. I do not like the 45 minutes droning on the tread mill ..BUT I think for certain this could be worth a try. I have done a few of the 20 minute work outs from Exercise TV both on line and on demand (Comcast). They will leave you feeling it for days. I think this could be worth considering. I will keep you updated. Since this is purely theory right now. I will find a good gym and at home way to accomplish this and let you know.

Happy New Year and here is to a healthy New Year!