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.