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
Wednesday, January 13, 2010
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
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
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
Thursday, December 31, 2009
Day 113 & 114 - Dec. 30 & 31
Well here we are...on the verge of a new year...2010. Remember 2000 and all the people that thought the world was going to end and planes were going to fall out of the sky. Well we are still here and we are still going strong.
I already had a call from my friends Tina and Mark at 1150am this morning to wish me a happy new year. The are celebrating in Hanoi and it was 10 minutes to midnight there. They were keeping it cool as they have an early plane tomorrow as they are now heading back to the US to live again. I know it will be a culture shock for them for the first while but there will settle back in again. I will actually be seeing Tina on the 6th when she comes in to see her family. I am really looking forward to it as I have not seen her since China. Now that was a workout...we just kept moving but we saw everything that we wanted to. If you want to read their final blog in Xiamen then you can access from my blog.
Speaking of work outs...I have seen Joseph twice this week and I really am back on track. The back is 95% better and I am getting back into my routine with him again. I would totally advise anyone to get a personal trainer. It is amazing how they push you to endurances that you did not know that you had. And they make sure that you are doing everything correctly so that you do not hurt yourself. This is the best thing that I have ever done and Joseph pushes me to limits that I would not push myself...I know this about me and I now have so much more energy and strength. And I like it...really I do.
The new year is coming and this is the time that you make those New Years resolution. Trust me when I say that personal training in the way to go. If you join Goodlife they have a 2 week program you can start with that gives you 6 training sessions...try it...you'll like it and then you can sign up for more sessions. I highly recommend this. It is what I did and I am so very happy.
So make that resolution and keep it. I would be happy to answer any questions that you have. It is the first right step.
Tonight my friends Cynthia and Nancy are coming over for the evening and we are going to ring in the new year together. I would like to wish everyone a safe, healthy, and prosperous new year.
Talk to you next year.
Betty.
I already had a call from my friends Tina and Mark at 1150am this morning to wish me a happy new year. The are celebrating in Hanoi and it was 10 minutes to midnight there. They were keeping it cool as they have an early plane tomorrow as they are now heading back to the US to live again. I know it will be a culture shock for them for the first while but there will settle back in again. I will actually be seeing Tina on the 6th when she comes in to see her family. I am really looking forward to it as I have not seen her since China. Now that was a workout...we just kept moving but we saw everything that we wanted to. If you want to read their final blog in Xiamen then you can access from my blog.
Speaking of work outs...I have seen Joseph twice this week and I really am back on track. The back is 95% better and I am getting back into my routine with him again. I would totally advise anyone to get a personal trainer. It is amazing how they push you to endurances that you did not know that you had. And they make sure that you are doing everything correctly so that you do not hurt yourself. This is the best thing that I have ever done and Joseph pushes me to limits that I would not push myself...I know this about me and I now have so much more energy and strength. And I like it...really I do.
The new year is coming and this is the time that you make those New Years resolution. Trust me when I say that personal training in the way to go. If you join Goodlife they have a 2 week program you can start with that gives you 6 training sessions...try it...you'll like it and then you can sign up for more sessions. I highly recommend this. It is what I did and I am so very happy.
So make that resolution and keep it. I would be happy to answer any questions that you have. It is the first right step.
Tonight my friends Cynthia and Nancy are coming over for the evening and we are going to ring in the new year together. I would like to wish everyone a safe, healthy, and prosperous new year.
Talk to you next year.
Betty.
Tuesday, December 29, 2009
Day 108 to 112 - Dec. 25 to 29
Can you beleive that Christmas is over and it is only 2 days to 2010. I found this to be a difficult year work wise ( had to displace some employees)and a busy time personally ( 3 weeks in China, starting my weight loss journey). The year just seemed to slip by me and before I know it, 2010.
I got back to reality this morning and did a work out with Joseph. Believe it or not I acutually missed him...lol. Really, I know that when he is there I am more geared to work out as I know I will have him pushing me. I worked out on my gazelle while he was away last week but it is not the same.
I am looking at turning in my gazelle and getting a treadmill. Joseph is going to help me pick out one that is good and will last. Don't get me wrong, the gazelle is great but I need something more sophisticated that allows for heartrate and incline, etc.
I am back on my eating program after all the Xmas goodies, which I was very good about, but you can enjoy and then get over it. I give a lot of chocolates, etc. that I receive for Xmas to others who I know will enjoy more and then they are not in my house. That brings me to tonights discussion point, nutrition.
Learning and understanding some basic nutrition can really jump start your results. (go back in my archives for foods you can eat). Exercise and proper nutrition together help your body become a self-regulating system that will find its own way for your good health.
Nutritional tips for life:
1) Think of food as nourishment for your body and a way to improve your health.
2) Eat several small meals 4-6 per day.
3) Never skip a meal. Doing this advises your body to slow down your metabolism.
4) Make sure that every meal is balanced. Proteins should be the size of the palm of your hand. Complex carbohdrates should be fist sized. Fist sized portions of fruits or vegetables at each meal and for snacks - upto seven in total. Limit fat intake to just whats necessary.
5) Drink eight 8 oz glass of water per day and have one especially when you are exercising.
6) Plan you meals ahead for the week so you are prepared at meal times.
7) Set up your home for success, just have nutritious food and snacks.
8) Drink a glass of water prior to each meal. It will decrease the likelihood of your overeating.
Next blog I will talk about personal training and how it can work for you.
That's all for tonight.
Betty
I got back to reality this morning and did a work out with Joseph. Believe it or not I acutually missed him...lol. Really, I know that when he is there I am more geared to work out as I know I will have him pushing me. I worked out on my gazelle while he was away last week but it is not the same.
I am looking at turning in my gazelle and getting a treadmill. Joseph is going to help me pick out one that is good and will last. Don't get me wrong, the gazelle is great but I need something more sophisticated that allows for heartrate and incline, etc.
I am back on my eating program after all the Xmas goodies, which I was very good about, but you can enjoy and then get over it. I give a lot of chocolates, etc. that I receive for Xmas to others who I know will enjoy more and then they are not in my house. That brings me to tonights discussion point, nutrition.
Learning and understanding some basic nutrition can really jump start your results. (go back in my archives for foods you can eat). Exercise and proper nutrition together help your body become a self-regulating system that will find its own way for your good health.
Nutritional tips for life:
1) Think of food as nourishment for your body and a way to improve your health.
2) Eat several small meals 4-6 per day.
3) Never skip a meal. Doing this advises your body to slow down your metabolism.
4) Make sure that every meal is balanced. Proteins should be the size of the palm of your hand. Complex carbohdrates should be fist sized. Fist sized portions of fruits or vegetables at each meal and for snacks - upto seven in total. Limit fat intake to just whats necessary.
5) Drink eight 8 oz glass of water per day and have one especially when you are exercising.
6) Plan you meals ahead for the week so you are prepared at meal times.
7) Set up your home for success, just have nutritious food and snacks.
8) Drink a glass of water prior to each meal. It will decrease the likelihood of your overeating.
Next blog I will talk about personal training and how it can work for you.
That's all for tonight.
Betty
Thursday, December 24, 2009
Day 99 to 107 - Dec. 16 to 24
Can you believe it has been over 100 days since I started my journey. I can't but it is true. To date I am 18 pounds lighter and I am feeling better. Except for a few back issues I am coming around. I really have enjoyed working with Joseph my trainer and I am looking forward to 2010.
I am been very busy lately ( it is Xmas time ) and tonight I am cooking dinner for my family and tomorrow I am cooking dinner for my family. I will be at my sisters tomorrow morning to see Daphne and Jesse open their gifts and then have Christmas breakfast with them. They will come over to my house on Christmas night, along with my friend Nancy, and we will be sitting down to our tradional primerib dinner with all the fixins.
I just wanted to wish everyone a Merry Christmas. I will be back to my regular blogging next week and will start my next blog with nutrition.
Please everyone have a safe and happy holiday season.
Betty
I am been very busy lately ( it is Xmas time ) and tonight I am cooking dinner for my family and tomorrow I am cooking dinner for my family. I will be at my sisters tomorrow morning to see Daphne and Jesse open their gifts and then have Christmas breakfast with them. They will come over to my house on Christmas night, along with my friend Nancy, and we will be sitting down to our tradional primerib dinner with all the fixins.
I just wanted to wish everyone a Merry Christmas. I will be back to my regular blogging next week and will start my next blog with nutrition.
Please everyone have a safe and happy holiday season.
Betty
Tuesday, December 15, 2009
DAY 94, 95, 96, 97, 98 - Dec. 11, 12, 13, 14, 15
Michele and I had a great time in NYC. We got to see the tree in Rockafeller centre, we shoppped and we saw a great pay "In the heights". We had a wonderful dinner at the "Osterio del Cirqu" and we had drinks at the top of the Penninsula hotel. Then before you knew it it was time to come home again. But we brought Michele's 50th in with a bang. And we would not have done it without the support of her husband Dave.
Last time I blogged it talked about Strength and Resistance training. I mentioned all the major muscle groups. The reason we should do strength and resistance training is to help you achieve long-term weight loss and weight control. You do this by increasing the muscle in your body, (the amount of lean body mass), and you will have a higher metabolic rate will be. This means you will burn more calories on a daily basis even when you are sitting or laying down (imagine that). This higher metabolic rate also makes it easier to maintain your weight.
Why do we strength train?
- a more toned and shapely body
- increased muscular density and strength
- increase bone density, which reduces the chances for osteoporosis
- increase agility and power
- improved posture and flexibility
- improved self-esteem
- and finally, your body is really a bigger engine burning more fuel - in terms of calories.
Next blog will be a little more on nutrition.
That's all for tonight.
Betty
Last time I blogged it talked about Strength and Resistance training. I mentioned all the major muscle groups. The reason we should do strength and resistance training is to help you achieve long-term weight loss and weight control. You do this by increasing the muscle in your body, (the amount of lean body mass), and you will have a higher metabolic rate will be. This means you will burn more calories on a daily basis even when you are sitting or laying down (imagine that). This higher metabolic rate also makes it easier to maintain your weight.
Why do we strength train?
- a more toned and shapely body
- increased muscular density and strength
- increase bone density, which reduces the chances for osteoporosis
- increase agility and power
- improved posture and flexibility
- improved self-esteem
- and finally, your body is really a bigger engine burning more fuel - in terms of calories.
Next blog will be a little more on nutrition.
That's all for tonight.
Betty
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