Wednesday, January 20, 2010

Day 130, 131, 132, 133, 134 - Jan. 16, 17, 18, 19, 20

Hi Everyone,

Hope all is well.

We had a great time at my friend Liz's place on Saturday night as we helped our friend Rena belatedly ring in her birthday. Liz made a great dinner and Nancy made a great cake. We tried many types of wines and just talked and laughed, it was a great evening.

I have my book club ladies over this Saturday and for my menu we are visiting Portugal I can't tell you the menu as it is a surprise but it will be great and I sent out the wine choices this evening. I will tell you all about it after the dinner and I may put in a few recipes.

Last blog we talked about staying on course and I said on this post I would give you some tips:

1) Focus on progression and not perfection. There will be days when you will miss your workout, feel sic, too tired, demotivated and you will eat that chocolate bar...you can count on this. It happens (it has happened to me) but you must put it beg=hind your and get back on schedule. Don't get down on yourself and don't gove up on yourself.

2) Schedule your workouts in an appointment book (I use Joseph who posts all my workouts in his calender and I know what they are every week). Treat your workout like any appointment that you schedule and hold yourself to it.

3) Make realistic and attainable goals and give yourself a time-frame. You will continually reach your goals and have reason to celebrate.

4) Celebrate your successes whether large or small. You did it and it just takes one step at a time.

5) Have a support network...I have Joseph and a personal trainer will always have your back.

6) Do a variety of activities. This will help prevent boredom which can cause you to give up. Be fun and creative. I swim, train with Joseph and use my treadmill.

7) Book you fitness/health assesments every 6-8 weeks to measure your results and fitness benefits. Don't do it to soon because if you have just lost a small amount you can get discouraged.

8) Pat yourself on the back. You are doing great and you will be fit for life.

That is all for now.

Take care

Betty

Saturday, January 16, 2010

Day 128, 129 - Jan. 14, 15

Happy Saturday everyone.

I went on Thursday morning and I got weighed and measured. Since I started keeping track of my weight I am down 18 pounds and I am down 6 inches. I lost a total of over 10 lbs. of fat and have gained muscle. I still need to up my water. I thought 2 litres of water was good but Joseph wants me to go upto 3 litres of water based on my exercise regime. My caloric intake has also gone down based on my weight loss.

I am very pleased with these results however I know it is just the beginning. I need to contunue to work hard and step it up a bit more. I feel that this is a really good start.

I now have to get new bras as I have lost an inch and half on my chest and all mine are to big for me now.

This is a great lead in to my next topic.

Staying on course:

This is not going to happen overnight and if you are looking for a quick fix it will never last. It is a process of continual growth.

You do not have to go over the top to get great results. But you to have to continue and be consistent. Fitness does not take anymore time that it takes to have a bath or prepare a meal. It you spend at least 30 minutes three times per week doing fitness activities you will be in better shape than 90% of the population.

In my next blog I will share with you some pratical tips.

I am now going to update my body composition and measurements.

Have a great weekend.

Betty.

Wednesday, January 13, 2010

Day 123, 124, 125, 126, 127 - Jan. 9, 10, 11, 12, 13

Betty back on line. It has been a pretty busy week and I have 4 days in a row when I have to get up at 500am.

I got some upsetting news this week that my trainer Joseph has to go away in a month. I am hoping it is only an LOA and he will be back but he won't know until tomorrow. He has recommended another fellow, Chris P., to take over while he is gone but I don't know if Chris wants the 600am shift and I have yet to meet him. It will be hard because Joseph and I work well together and he gets my quirky sense of humour. I will keep you informed when I have the info.

Tomorrow I go for my official weighin and measurements. Today Joseph put me through a last chance workout (for those "Biggest Loser" fans) and I am so feeling it right now. I will post my results on my next blog, wish me luck.

I got my new NordicTrack on Saturday. It is an A2550 Pro series and it is huge. It has capacity for 12 miles per hour and an incline of 10%. I can run it manually or program in everything I want it to do. It has an EKG heart monitor, stereo sound system that I can hook my IPOD up to. I can also attach to my laptop and track my progress. It has many more options but I am just getting them all sorted out.

I paid extra to have it delivered and set up and it was so worth it. Pay the money and have it set up right and balanced properly. Plus I would have need at least a couple of people to just get it upstairs, never mind set it up. OY!

My friend Tina asked for the poster of the stretches and when I have my scanner up I will scan and add to the blog.

This past weekend I made a hamburger stew and I am going to post the recipe tonight. It is nonfat and full of veggies.

That's it for tonight.

Betty

Saturday, January 9, 2010

Day 118, 119, 120, 121, 122 - Jan. 4, 5, 6, 7, 8

Sorry it has been a little while since my last blog. Pretty busy but now things have calmed down and I am back on track again.

I am very happy to announce that my good friends Tina and Mark are back in Chicago. Tina came in to Toronto on Wednesday and we had agreat time and got caught up and laughed a lot. It is nice to know that she is just a short plane ride away and not an 18 hour flight anymore. Although I am happy that she got to experience China and Nanc and I got to go and visit her there and I walked on the great wall. I might not have gone quite so soon if it had not been that Tina was in China. And while she was at my place she did a phone interview with the company she worked for when she left for China and they hired her back and she now has a job. So it looks like things are looking up for Tina.

My friend Mary took my Gazelle Edge and her and her husband Enzo took me out to dinner at my favorite restaurant Al Lago on the Lakeshore. Mike the owner does all the cooking and serving and he is just great. There is no menu so you tell Mike what you want and he cooks it up for you. I love the concept and everything is always great. Mary and Enzo liked it as well.

You've may remember that I told you very early in my blog that the best part of working out for me in the stretching. I still believe that with all my heart, really. I do like the working out and Joseph is great but I love the stretching. Joseph can now stretch my muscles far more than they could at the beginning. I am quite amazed. And it is imperative that you stretch after every exercise session. At home I have a poster of stretches that I can do after I workout. And don't stretch prior to your work out as your muscles should be warmed up before you stretch.

Stretching helps you become more flexible and is one of the key ways to stay young and increase the amount of activities you can do. Joseph just commented today that I can now do way more squats that I could at the beginning and that is because I am more flexible. At the end of your workout you should stretch for about 5 minutes, using stretching as a way to decompress, relax and rejuvenate. Stretching is a very important element in your personal fitness program. It lengthens tendons, warms up ligaments and prepares joints for work. I can attest to this as I can do more with my arthrytic knees that I ever could. As a result of stretching you will increase your range of motion, reduce muscle tension, prevent injury and just feel good all around.

Here are some formulas for successful stretching:

1) Relax while you are holding the stretch and the tension in the muscle should disappear. Picture your muscles getting longer as you are stretching.

2) Your breathing needs to be slow and controlled. If you are unable to breathe properly during a stretch you are not relaxed. Breath out initially if you bend over and then breathe slowing during the stretch. Do not hold your breath.

3) Initially you may find it helpful to count to yourself the number of seconds you have been stretching.

4) Remember the ideal time to stretch is when the muscles are already warmed up. If you stretch between sets or after your workout, it helps lactic acid and products out of the muscles.

5) Schedule a portion of your workout time for stretching and take 15 minutes at home to concentrate on your major muscle groups.

6) Make sure you are in a balanced position when stretching to prevent jerky, unsafe movements.

If anyone would like a copy of my stretching poster just send me an message and I will post it on my blog.

Next blog I will tell you all about my new Nordic Track which is being delivered and setup today. I am quite excited.

That is all for today.

Betty

Sunday, January 3, 2010

Day 115, 116, 117 - Jan. 1, 2 ,3

Here I am starting my blog for 2010. I can not believe that a new year is alreay upon us but is surely is.

Nancy, Cynthia and I had a really lovely New Years eve, Great food, great conversation, funny movie and then champagne at midnight. The next morning we got up and had some coffee, champagne and orange juice and a really nice breakfast. It was a great way to bring in 2010.

Now I am getting my mind and body back on the game. The holidays are over and I am starting the year right. I went out to Sear's today to get my new NordicTrack treadmill. Got a really great deal...regular $2,000.00 for $999.00. Can't do better than that. I have a Gazelle Edge if anyone wants it...you just have to pick it up and it is yours. I need to make room for my new treadmill.

I followed all of Josephs suggestions and made sure that the treadmill I got did everything it should and had all the right running parts. The salesman knew his stuff and walked me through everything. It will be delivered and setup sometime by the end of this week.

Now is the time to get started are your program. Only 150 days to bikini weather. I'll be ready, will you?

That's all for tonight. Next blog we will talk about flexibility and my favorite thing about my workout...stretching.

Have a great night.

Betty