On my phone... which I hate but didn't want to stay away too long. Sunday, I lifted heavier and hurt my back. Certain exercises are not ready for the heavier weights yet. So I did some stretches and took some Aleve. Yesterday was no weights. Today I feel more sore in my right hip, but I'm going to try to stick to the schedule, and cut my morning bike ride short to train. Today is legs and abs.
Horn asked if I was pleased with my results from May (carrying over from April, actually). I *AM* quite pleased. I was brushing my hair out last night and noticed I've developed a nice bicep. Whoa...
I did have a bit of a food struggle last night and had done extra nuts and spoons of nut butter. Yes, it's extra calories, but I'm ok with it.
MUST get more sleep. I have been going to bed too late, not getting 7+ hours. Also, once again, did not get my walk in at lunch, but sat at my desk and worked through it. I MUST step away and walk.
EVENING EDIT: Completely blew my plans up this morning. I got distracted talking to husband and by the time I looked at the clock again, I had already ridden 80 minutes on the bike. So I just did my usual 90 minutes and decided I would have to do weights this evening.
Did not get much of a walk in today, because it was raining, so I went to the drugstore to get more cold and cough medicines. The decongestant is kept behind the pharmacy in back, so you have to ask the pharmacist for the box. The expectorant (Mucinex) is kept behind the register in front, so you have to ask the cashier for it. Who would have thought that Mucinex is highly shoplifted? The decongestant I get, because people make meth from it (with like a million jillion little red tablets, I suppose), but Mucinex? Forget it! So I made my choice to get the Mucinex, because the pharmacy was busy. I'll restock on that some other day. I walked around the back of the parking lot back up to the front of the store.
As soon as I came back from lunch, it stops raining and the sun came out. By 2pm it was gorgeous but too late for a 2nd lunch (LOL). So not really walking.
I rode my bike this evening (the one with resistance) and did lunges and squats. I'm going upstairs to do some thigh and butt work. Some abs. My push-ups. And then I'm going to BED. This day did not go AT ALL as I had planned, but at least I can still try to get in the extra sleep!
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
I had logged in this morning, to comment, but this morning was so beautiful that I wanted to get out there and take a walk while it lasted. Unfortunately, many other annoying people had the same idea. There was a lady that followed me pretty much the whole time that was walking pretty briskly. I didn't want her to pass me up, so I walked briskley too, but I would say after 3/4 of the way, I pulled over to let her pass me. Sheesh!
So I did a little research yesterday for a weekly weight training schedule, that would help me organize which areas to exercise when. I found one that I think will work for me. I started it yesterday, which was shoulders/triceps/chest. Today is back and biceps. Tomorrow is rest. Tuesday is legs and abs. Wednesday is rest. Then repeat. On the weekdays that have weight training, I will cut back on my morning bike rides, so that I have time to do weights. On the rest days and on weekends, when I have more time, I can go back to my regular bike rides. So 3 days a week will be shortened cardio.
I realized that if I want to see changes, then I need to be the change that I want to see. Otherwise, it's not going to happen. So this will be my summer plan for June, July, and August. Then I will re-evaluate. I want to give this change an opportunity to set in as a new habit and then see what the results are, if any. To be fair to the program, which means, to myself, I know that I have to give it some time. Results don't come overnight.
I figure that if I decide that I just love cardio so much - or the numbers, rather - I can always go back to what I was doing before, maybe for the winter, when the weather turns colder, the extra cardio would be a good thing. OR I can change up the weight training routine again. OR who knows?
I realize that this post is very results oriented, but my hope is that all y'all will follow me in this new phase and enjoy the journey with me.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
nice job researching some moves to use. by the way, were you happy with your progress last month? Seems to me you are looking to add a little more strength? that's what it sounds like here..
that's right! changes come only if we make changes! otherwise, things will def remain the same! :)
i would say this post is good. you are considering all options! for some reason, i think it's results oriented but with many options and considerations. your plans sound good for this month & i think def that you should see how it plays out for a month. it you can keep it up, i'd say doing this new routine for several months will pay off :)
i've done workouts sometimes for well over a year before changing!
Did NOT weigh in today! Long story short, didn't follow my usual morning routine --- mostly because NyQuil makes me so groggy in the morning --- and weighing in just didn't fit in before I had my first cup of coffee. I'm still struggling a bit with congestion/coughing/runny nose. All of this is such a pain in the donkey -- it's the inconvenience more than anything. I'll be fine.
Last weekend, I had 2 amazing days of weights. Really challenged myself and did well. Then no more weights - other than daily push-ups - during the week. THIS is an ongoing problem. What can I do? I want to incorporate AT LEAST one more day of weight training, but ideally would like to do more. However, with coming home at 6p, riding my bike (to de-stress) at 7p, and then getting ready for bed at 8p (for sleeping at 9:30p), I run out of time.
Then I looked at my mornings. I will be completely 100% honest here. My morning routine is 90 minutes on my old exercise bike for a light ride (i.e. not intense) while I watch the news, drink coffee, read the news on my phone, and just wake up and move. I love starting my days with this. I usually hit "500 calories" and "19 miles" on the read-out --- I KNOW this is NOT accurate, but (as you know), I tend to be OCD about numbers, and that's what's happening here. Then I get ready for the day. Happy Donkey.
I was talking with Mortgage Guy at work, who is trying to lose the last 10 pounds of a 30-pound weight loss goal. He spoke to a personal trainer who advised him to cut back on cardio, do high intensity intervals (meaning slow/fast/slow/fast) to work up a sweat, and then focus on strength training. This is SOLID advice. I think this could work for me, too. In fact, I'm pretty sure it would, but I am finding myself SO resistant to changing my routine.
I could cut out the evening bike ride, to make time to do weights, but I don't think that's where I need to make the change. It's the morning "workout" that really isn't doing me much good beyond 30 minutes. I was thinking about cutting back to 60 minutes -- to give me an hour to watch the news & use my phone -- and which would leave an extra 30 minutes to do weights. Sounds logical, right? But in considering making this change, I'm finding much reluctance to do so.
I came to the statement last night that if I want to see change in myself, I'm going to have to make changes.
I'm afraid to change.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
i support you taking the Nyquil because you need to sleep well to get over being sick. it's def a give and take and knowing the consequences that you'll be tired in the morning after Nyquil. i get that way too, after both sleeping pills and cold medicine at nighttime. i was very groggy yesterday after the sleeping pill i took on Friday night (i took it bc i had eaten a lot, was emotionally tired, wasn't going to work out, and knew the best thing i could do was sleep early and end the day...) but i was tired Saturday bc of it, but seems to have still been a fine decision on my part. ok, back to you!...
this is why i have changed my weights routine and why it's less now. i found it the only way i could also still relax at home a bit and also be happy and content with the lifestyle of adding in the ladder workouts and soon to be other cardio stuff on the opposite days. i had realized my weights workout had gotten too drawn out and i couldn't deal with being so tired at work anymore the next day. part of exercising isn't how long, but how efficient we are. so, you may have to take away from the bike. you need your sleep and i'd NEVER recommend skimping on that to fit a workout in. also, you can also do 1/2 your strength workout one day, opposite body parts the next? to cut it short at both sessions? not sure, just an idea. you used to bike in the AM, perhaps time your workouts differently. but of course it all has to work out in your lifestyle. and you have to be content with it in the end.
in regards to pushups,that's one of the MOST important exercises i'd like to say in my own opinion. pushups have such a wonderful effect on body shape and muscle strength. keeping that in all week was a wonderful decision.
remember, if you cannot do a full session or long session, perhaps cut things down. like, instead of doing half hour bike, jsut warm up 10 min on bike on the days you will also do weights along with bike. this is an example of what i'd do - in order to incorporate a little cardio and little strength and get it all done.
I have done this in the past, when I'm running short on time. I do something, because doing nothing does not lend itself to a good day -- especially with the bike riding and my back. I gotta do that or I'm no good.
it's def hard to change routines. if you got the weights in, only some mornings not all - if you are doing a simple amount of exercises, i recommend 3x a week only. that means that you can stick with your bike still 3 days of the 5 workdays in a week. just two days you need the weights too, along with a weekend day. that means your routine is mostly the same.
also, there's some time not considered, i'll make the bike workout 45 min on weights days, just to make sure you are good on your timing and not late for work? just an idea to make it easier at first, so you can make it your routine.
Up early because my coughing woke me up and I didn't want to wake up anyone else at this hour. I did manage better sleep last night and the night before.
What I really need is rest but work won't let me. Friday is the busiest closing day so far this year, and there's far too much to do. Nice Lady called in sick with food poisoning or stomach bug, and Mistakes Girl started the day with a sore throat send ended the day with head congestion.
If I could, I'd work until 3p and come home to rest. My brain gets foggy with fatigue and my voice quits about that time, too. This just needs to go away.
EVENING UPDATE: I feel not too bad tonight. I'm still a little congested and coughing, but not in pain any more. I will be taking NyQuil tonight to help sleep and not cough.
Work was so sad. I went in almost an hour early, worked through lunch - yep, took no walk today - and STILL ended up working an hour over. But all of my files are pretty much ready for tomorrow's closings.
One thing I wanted to mention is that during one of the walks I took over the weekend, I added some light jogging. I can say now that it's the running that causes my back pain, not weight training. I felt my hips out of alignment and did some special stretching to keep my hips stay aligned with my spine. I might try this again, to see if jogging is something I can do once a week, but I think my running days are pretty much over.
Having said that, I'm thinking about getting a (used) weighted vest for walking. I'm not sure, because I'm trying to downsize, right? And maybe I could use a backpack that I already have, right? But someone is selling one for $15 that holds up to 20 pounds... so I'm thinking about it.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
You do need to rest, come home and rest, go to sleep early :)
Feel better, it will pass.
Please take care of yourself.
running...not necessary unless you have a goal for it. do what doesn't hurt your body. if you have back issues, causes by running, don't run. it's not worth it. there's so many other types of exercise out there.
i myself don't think i'll ever run many miles. i like my weights and i do like cardio, but i think my body is also limited to how much i can do (at least right now). try to do what workks for you.
It was a wonderfully relaxing day yesterday, but sleep was no good. The sinus infection has moved down to my chest, as it usually does, and the very annoying , persistent dry cough would not let me sleep. Finally, around 1am, I propped myself up with a pillow, which stopped the coughing but hurts my neck and back.
It's office policy to be at work 30 minutes earlier after a holiday weekend (or we don't get paid for the holiday), so it was important that I get up on time to do my morning exercise, etc. Wow was that HARD! Very hard!!
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
Great Job getting the exercise in - it's worth it to get it in and get the day started. I'm learning that i have to plan more intricately than i used to. actually, it's the opposite of intricate:
Now, if i want to make sure i exercise, i keep the day very open if i want a big exercise session. no longer do i try to do everything in one day. I am actually prioritizing differently now. exercise will take precedence if it needs to be.
I hope you feel much better soon. take the OTC meds to feel better during day and night!
wishing you a fast, shortened week.
like legs, i have a lot of plans for exercise.
and yes, the gym i don't need, probably at all. and in Wintertime, maybe i'll just take my workouts indoors, we'll see, indoors in my apt. maybe even buy a small elliptical or other type of trainer. then again, i do have something already at my parent's house i can take to my place :)
unless i hire a trainer and must go to the gym. that would be in the Late Fall / Wintertime.
but for now, i have the cardio training under control. I'm training myself on agility which is the basis of the beep test and other test...and my own training is going well. it's enough. it's only 10min but those 10min of work are hardcore. constant movement. i was sweating yesterday midway thru!
i hope you and Legs will continue to motivate me. lets keep on, all together, always looking to keep fit and active.
Strange that you have to show for work 30 minutes early in order to be paid for a holiday? In Canada, we are 'entitled' to statutory holiday pay, as long as we are full time employees, Monday to Friday. So are you working an extra 30 minutes then today? I feel like that is such hogwash.
Got in 2 walks yesterday - wow, my step-count was right where I love it to be, around the 25,000 mark. Storms are forecasted for the remainder of the day, so that if I want to walk outside, I will have to get out there soon, which I will do.
My throat is still sore, although it's a different kind of sore this morning. I can feel it running its course, though, so that is a good thing.
I checked out a book from the library on Saturday about decluttering. It's a "hot pick" so I have only a week, but it's very easy reading -- I figured I could get through that in a day. So I started the book and realized that while I completely agree with the premise that an orderly exterior lends itself to an ordererly (peaceful) inside, this book was making me very anxious. I have a lot of things I could declutter, but as long as my house is clean, I'm ok with it. (More than ok actually -- I'm very happy to have a clean house.) I suppose that the one area I really should and do need to declutter is the pantry, because I don't want to waste food, and even dry goods expire eventually. Every month, my church has a food drive. So why is this so hard for me to do? All of it?
I've broken away from keto with eating more fruit. Yesterday, I had frozen grapes. Today I will have frozen bananas or perhaps fresh melon. Maybe both?
OK, now I must leave for my morning walk. It's quite a bit later than I had planned yesterday, but with the sore throat, I was not able to get up as early as I normally would have wanted to. I thought that additional rest would be a better option today.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
I know exactly what you mean of getting to know your body and how to recognize the pattern of a cold. thank gosh it's getting there...
well, with the pantry, maybe do less than the whole thing. maybe do one shelf each weekend? my pantry area is a mess. i wouldn't want to clean it all at once. i have cleaned it before, takes a little while indeed and some thing got tossed because they were so old.
nice on the fruit. it's a perfect time of year to include more of it. plus, calories on fruit are rather low for the volume - especially with berries - and especially strawberries - which is probably part of the reason i love them.
I agree that extra rest is always a good thing, especially if your body is able to rest / sleep more, give it to your body.
there's so many resources out there about rest and how it's the best healing power. i support those claims as i know how i felt without rest and don't think i'll ever do that again.
Started with a little tickle in my throat last night and woke up to a raging sore throat. This is most likely a sinus infection, which may have been triggered by germs or allergies. Took some OTC meds last night, and then just Tylenol this morning. Right now, it's more annoying than anything else.
Last night, the husband and I went out for ice cream. I kind of missed the point of the ice cream shop, because they specialize in making very cool, delicious combos, with fruit, brownies, cookie dough, fudge, etc. I just ordered plain ice cream. It was cheesecake flavored, and I enjoyed it very much. The next time I go, though, I will try one of the combinations. Also, I picked out the birthday cake I want, lol...
There is also this frozen yogurt shop I want to try, where it is essentially in "salad bar" style, where you get your own yogurt and then put on your own toppings. You pay by the weight of your dish. That sounds like a fun thing to try, too.
In spite of my sore throat, I am determined to get in a walk today - rain or shine. Right now, the weather is trying to make up its mind of which way to go, LOL I took a slow short walk with my husband yesterday, when the sun came out. He walks with a cane, so it's definitely not a fitness thing for me. (He worked hard.) It was very pleasant to spend some time together though.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
I bet you're about 10 degrees cooler than we are down here in Chicago.
I'm sorry about your sore throat, it may be related to the trip you took. When i got back from florida, in january, i got sick a week later. but i rested up and took care of myself so i was able to get rid of the cold in a week & it finally didn't linger like my typical situations that occur when i just keep pushing.
A walk should be ok for your sore throat i do agree to get a walk in! Not every walk needs to be for fitness ONLY and it's good you went with hubby :)
I may have to skip walking today, seems the day is packed enough :) And i have the ladder and weights to attend too (it's a double workout day - although the ladder is really only 10 minutes of cardio...it takes enough time going downstairs and setting it up).
sore throats and feeling sick is the WORST!
I'm in a "can-do" mood today. I'm so grateful for a day off that I want to get ME stuff done. I'm so happy that we're not doing anything special for the holiday weekend, so I plan to do things that I like to do. So I'm sure you can guess that this means a trip to the library -- to return a book. I've still got 2 books to read here at home. And then shopping - probably at Target - to get things that I need that only I can shop for myself OR that I can only find at Target (e.g. Fage full fat yogurt).
I did not weigh myself today, and this is the first step in stepping away from the numbers on the scale and moving towards overall well-being and muscle building. My plan is to weigh in on Saturday, June 1st, and then that will probably be all for the month of June. I probably should have weighed in to see if I did much damage from our trip to Texas, but I had a hard week of hormones, which has left my GI system out of whack, too. Nah, I'm just going to be me this week - getting back on track after hormones, bathroom, etc. - and then check in with the scale.
My bloodwork came back and I am no longer anemic. Vitamin D levels are up too. I just want to say that I'm so glad that I was able to address these 2 issues with OTC vitamins (at prescribed levels) rather than having to go on some kind of prescription.
I had hoped to get a walk in today, but the weather turned quickly from sunny and pleasant, to cool (cold-ish) and rainy. Well, I might brave it later on anyway. Walking outside is so theraputic and relaxing for me. I love it.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
Yes! Just be you is perfect !!!!!!! The more you do that, the better and more confident you will feel.
That is amazing regarding your bloodwork!!!!!!!!!! What were the levels you needed to take. I may take note of this, for my own well being.
I also agree that walking outside is theraputic. I have this semi-close friend, she says she'd rather walk on a treadmill inside. :(
Yesterday was rough. Just way too much work. Brought it home (emotionally) with me, which did not do anyone any favors. I MUST set limits at work.
Felt much better after lifting weights last night, though. Wow, what a feeling to channel all that bad into something positive!
I can definitely see changes in my arms... and I think I'm starting to see slight changes in my legs. Maybe. My perception of my legs is messed up (body dysmorphia).
However, when I visited with family last week - people who haven't seen me in a long time - nobody noticed my gains. Wah wah...
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
I'm glad you were able to feel better after doing weights, that always happens to me too! it gives me energy as i go!
Try to remind yourself that work comes with some of these burdens...but that's what makes it work. try to push some of the frustrations aside like you said, especially repetitive ones that you cannot control.
I will write things here that I either did not write about yesterday and then about my day today.
MONDAY:
I took all of Monday off. I had it in my mind that I would try to go in later in the afternoon, not to "work" but just to get the files organized. Well, I was so tired, I just couldn't do it. Looking back today, I'm glad I didn't! It was bad enough having to come back to 3 days' of work (Wednesday, Thursday, Friday), but I didn't need all of that Monday drama from the weekend, either. I made the right decision and have NO regrets.
We got a call from my son last night. He said that now that he's settled in his dorm and met his new boss, things aren't seeming so bad. I was very glad to hear that his supervising sergeant is young and laughs a lot. That is good. Someone with a positive, upbeat attitude is exactly what my son needs to be around. I hope that this man turns out to be a good mentor for my son.
After I spoke with my son, I felt much more energized. Some of my fatigue may have been mental stress.
Did weights yesterday, did I mention that? Feeling a nice, slight ache today. If I didn't work or if I worked part-time, I would definitely do more weights for sure.
TODAY (TUESDAY):
Work was just crazy, and it did not help me at all to be so tired. Sometimes the anemia hits me hard. PLUS, mentally, I knew that I didn't want to be going back to work. I'm just done thinking and worrying about other people's problems. But realizing this, I gave myself a pep-talk as I was walking into the building. And after a while, it felt good to be back. Folks seemed happy that I was back. It was nice. Nice Lady, who worked on my files, did a pretty good job, if I do say so.
Didn't get much of a break, but did get in a short walk for lunch (at 2pm - much later than I would have liked). Male Co-Worker and I were talking about this today, because his doctor is concerned that he's sitting too much, too. I said that once the weather gets nicer, you'll want to go outside for a walk. That can't come soon enough for me.
No weights today, but will do push-ups.
TOMORROW (WEDNESDAY):
I have fasting blood work to do at 9am so I will be in late at work. This is follow-up blood work to see if the iron pills are helping the anemia. So black coffee (yuck) and plain water (yuck) in the morning. I hope I can remember to do this! I find myself forgetting that this is to be done tomorrow.
Progress as of today: 51 lbs lost so far, only -1 lbs to go!
I think a lot of your fatigue is the mental worry for your son! Continue to be his cheerleader. That's something my parents did NOT do.
So nice that Nice Lady had things intact for your return xo.
Let us know how Wednesday went. Keep on, rest if you have to this week!
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Nice job sticking to your schedule :) and sorry about your pain ! i think if you mostly let it rest, your back, you shall be OK! let us know :)
nice job sticking to your new schedule for today. i'm also headed for a weights routine in a few moments. i always come home and have trouble setting right in to exercise and usually relax a bit. today i even made my breakfast for tomorrow and put away laundry :) even before relaxing LOL...anything to procrastinate!?
sometimes there is the food struggle! i had the same exact issue with chips. and today at lunch i made sure to have carbs so i didn't come home and binge again on them!
lately, i think due to extra exercise, i'm quite hungrier than usual, especially at work.
same as you, i'm looking to get good sleep tonight...which means i should start my workout!
whenever i skip a walk at work, i know the next day i'd better go out! :)
I completely blew my schedule, which I will explain in this evening's edit.
Horn_of_plenty on 06/04/2019:
even though you blew up your schedule, you actually did what you could to work most of it out! proud of you..
Thank you :-)
happy-1 on 06/04/2019:
Hugs! I know how you feel about blown up plans. I'm there today too. Double hugs.
Thanks -- it all worked out to some degree, but it was incredibly discouraging at the time.