monday~so i didnt really get started till today. i know. i set myself up for that one. i had my daughter's birthday and then the weekend (are weekends hard or is it just me?).
::today was upper body. i spent 12 minutes on arms using free weights. hit all the big spots. chest, back, tri, bi, shoulders. then i did an 8 minute ab workout- it's a dorky little dvd filmed in the early 90's, but it works. you just have to ignore ALL the sp@ndex!! total:20 min.
i ate pretty well. no major slip ups. i did have some carbs without a protien for snack at night. i was trying to have a strawberry slushy instead of ice cream (like the rest of my family), but couldnt think of a protien that would taste good with it...
tuesday~i had a tough time getting out of bed. but i went ahead and gave it the old college try on the treadmill. my intensity level was pretty low cuz i was having some joint aches. but i kept on pushing through...and so half way through i was able to pick it back up to the level that i normally start at. so-total:20 min
i don't think i ate so great today. i don't remember eating breakfast. i ate crap for lunch. had a good snack, and a yummy peanut butter/chocolate Figure 8 protien smoothie for dinner. then i had 2 almond cookies at a presentation i had that night. okay to be quite honest: she sent me home with 5 , so everyone in my family could have one- and i ate 2 cookies in the car. sick, huh? i thought it was a funny one to share.
wednesday~not sure what happened to me. slept in. i did stay up late working and so i guess that through me off. this was to be my lower body work out session. so i'm having some issues with my left knee. i think i kinda tweaked it in an ice slip. i put the old dvd and instead of doing lower body for half an hour, i did an 8 minutes stretch. and then i did a few squats (w/o weights). really, it was not at all what i planned. but i'm glad that i did have some activity. total:12 minutes
didn't eat as i had hoped either...it was home group, and i ended up eating fast food for dinner. i had a cheeseburger. but i didn't have fries...that's an improvement, for sure.
thursday. hmm. cardio day. didn't EVER get around to it. slept in later that i should have. i'm not doin so great doin it on tue, thurs . i love sat, though. i run so much better, if i've been up for a while. so next week i may try mon, wed, fri, and then if i want to go all out, i may do a sat cardio too. i've been eating these stupid cookies that were brought for home group. i've put the rest (after i ate about 7) in the freezer. really, last night, i was thinking about what was said at our conference at church. who am i? who do i think i am? well for years, i said "i have always been a big girl", or "no one in my family is thin"...so CRAP!!!!!! this a lie! this is NOT who i am.
friday~ i woke up un prepared. i need to have my work out clothes ready the night before. no excuses. so, instead of doing upper body, i instead, just did a quick 8 minute ab work out. glad it was activity, but i haven 't met my goal fo the day. the day's not over yet, though.
so back to the negativity stuff that i have been attacking myself with for years. I have been cursing myself for years. i break off these curses that i have spoken over myself in the name of Jesus. i am ...wonderfully made, a temple for the Holy Spirit, full of the gifts of the Spirit. i have self- control. i'm gonna say that one again. i have self-control. i really do. let the weak say "i am strong". i am strong! i am fit! i am living to my fullest potential. i will not be subject to a yoke of slavery again. i am free! even while i write this, my mind is being attacked with a barrage of lies! i must renew my mind. i realized this morning why i keep eating like crap. wednesday is my weigh in day with another wight loss challenge that i'm doing with arbonne. i discovered that i've lost 7 1/2 lbs. ..and i like the results, that i'm having...and slowly complacency creeps in. i hear "wow, you've done good...this cookie won't hurt"...well, i don't want to settle for 7 lbs. i need to lose 40. i have plateued at this weight that i'm at, before. i have self-control. i have perserverence. i will push onward for the prize (both spiritually and physically!). i'm going to ignore my flesh and circumstances for they are not reality! they are not truth. i am who the bible says i am.
Monday, January 29, 2007
excercise...
wow. excercise, huh.
okay. i've already been trying to excercise regularly, but noone has ever held me accountable. this'll be good.
my plan is to follow "Body fo Life".
:: 6 days a week
:: alternating days of cardio (20 minutes) and toning (alternating upper & lower body)
i tried this a few years ago, and it worked great. it kept my body guessing. it was a routine that kept increasing in difficulty. so i thought it was great for beginners or even body builders. i actually think the average person can do this. i'm attempting it now.
the whole thing that i think is different is this: you don'd just hop on the treadmill and run for 20 minutes. it's the intensity level that is always changing. so that's how it works for someone who has been fit for years or someone who is just startin out.
okay. i've already been trying to excercise regularly, but noone has ever held me accountable. this'll be good.
my plan is to follow "Body fo Life".
:: 6 days a week
:: alternating days of cardio (20 minutes) and toning (alternating upper & lower body)
i tried this a few years ago, and it worked great. it kept my body guessing. it was a routine that kept increasing in difficulty. so i thought it was great for beginners or even body builders. i actually think the average person can do this. i'm attempting it now.
the whole thing that i think is different is this: you don'd just hop on the treadmill and run for 20 minutes. it's the intensity level that is always changing. so that's how it works for someone who has been fit for years or someone who is just startin out.
Monday, January 22, 2007
food
the diet i am choosing for myself is a combo::
~i am applying the principals from "Body for Life" by Bill Phillips (great book & web-site). this means a series of 6 small meals/snacks throughout the day. high protien and low carb, good carbs always in combination with a protien. this will be the way of life for me 6 days a week, and on the 7th day i take a break and eat some "no-no's". i get it all out of my system.
~i'm not spending much time on this one...but-i'm trying to keep my calorie intake at 1300-1500 calories. this is new for me...still unsure about this. i've used points (24 weight watcher points) for sooo long. any feed back on this would be helpful.
~i'm also following the Figure 8 system by Arbonne-drinking their protein shakes (2 pts) and fiber shakes (0 pts) (or combining the two), taking their supplement (when i can remember), and eating the wieght loss chews (tastes like candy!). i drink the shakes for breakfast or snacks, usually 1-2 a day. i use the chews when needed, ususally a snack or "dessert". the whole system fints into my "body for life". it's all high protien and low carb, and it doesn't use artificial sweetners.
~i am applying the principals from "Body for Life" by Bill Phillips (great book & web-site). this means a series of 6 small meals/snacks throughout the day. high protien and low carb, good carbs always in combination with a protien. this will be the way of life for me 6 days a week, and on the 7th day i take a break and eat some "no-no's". i get it all out of my system.
~i'm not spending much time on this one...but-i'm trying to keep my calorie intake at 1300-1500 calories. this is new for me...still unsure about this. i've used points (24 weight watcher points) for sooo long. any feed back on this would be helpful.
~i'm also following the Figure 8 system by Arbonne-drinking their protein shakes (2 pts) and fiber shakes (0 pts) (or combining the two), taking their supplement (when i can remember), and eating the wieght loss chews (tastes like candy!). i drink the shakes for breakfast or snacks, usually 1-2 a day. i use the chews when needed, ususally a snack or "dessert". the whole system fints into my "body for life". it's all high protien and low carb, and it doesn't use artificial sweetners.
Sunday, January 21, 2007
emo
well, there's sooo many reasons why i need to compete in this wight-loss challenge. for starters, i know that i HAVE to have accountability. i've tried and failed too many times on my own. i've tried weight watchers (which is great, by the way) and did pretty well. the plan is good, but weighing in, in front of someone, who is gonna write it down, makes a BIG difference. secondly, i'm just feelin it in my spirit, that it's urgent for me to be physically fit. i feel so opressed and imprisoned in my body. that's NOT from the Lord. i know that. through a series of bad food choices, and lack of activity, i've let myself get into bad shape. now granted, i've NEVER,EVER been "thin", but i've always been atheletic. my body had been sedintary for so long, that my joints were beginning to be sore from sleeping! i use past tense because i've been working out again for two weeks, and feel great. even if there are no real physical signs of evidence, the confidence i have because of my efforts are enough to keep me going. another reason for wanting to compete in this competition is for my family. i want to set a good example for both my husband and my kids. they are watching everything i do. i sure don't want it to be sitting on my bum. i want to be around to enjoy them, and be able to play with them. i don't want to have to hesitate about going to the swimming pool. i mean really, who wants to torture themselves like that? ....so in a nutshell, my body needs to match my spirit, i need accountabilty and my family needs this from me.
Saturday, January 20, 2007
Goals
1. Emotional Goal - Write in my blog, why I want to do this contest. Be as specific as possible. Also print a copy to post on my refrigerator and wherever I tend to make bad food choices.
2. Food Goal - Decide what kind of diet is best for me and commit to it by writing it down in your blog.
3. Exercise Goal - Do at least 90 minutes of exercise over the course of the week. At the end of the competition, I should be working out 4-5 hours a week.
2. Food Goal - Decide what kind of diet is best for me and commit to it by writing it down in your blog.
3. Exercise Goal - Do at least 90 minutes of exercise over the course of the week. At the end of the competition, I should be working out 4-5 hours a week.
Thursday, January 18, 2007
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