Today, after my ten minutes of warm-up, I went through the usual drill of machine weights (including my fave, the leg abductor/adductor), all the arm machines were in use. I figured today was as good a day as any to try out the free weights.
Here's what I hate about free weights: they are usually found in a room with very muscular men and women who look like they are training for a weightlifting competition. The good part? All the 3 and 5 pound weights are free for use. (Another play on the term "free weights," perhaps?) I grabbed a 5-pounder and tried to look like I knew what I was doing.
First, I stood feet shoulder width apart (it seems all exercises begin like this, so I figured it seemed correct), and extended my arms out so they were in line with my shoulders. I then lifted my arms up and down slowly ten times. Then I used a weight bench and placed one knee on it, and one arm with my palm flat against it (as if leaning over the bench) and I pulled my arm back to work my triceps. Then I did curls. I have to say...these worked my arms much more than the weight machines. I found a site that has fairly simple yet effective arm exercises: http://www.shape.com/fitness/toned-arms-in-record-time?page=1
These are perfect for slipping in during lunch breaks. They don't take a lot of time, yet they will sculpt you like nobody's business!
Anyhow, after the weights and some ab work (of which I could use more of), I went onto the Precor and did a good 45-minute workout. I became too hungry to polish off another 15-minutes, so I went home and ate a bagel with spicy-flavored tuna fish, a tiny bit of mayo, and celery. I was told to eat protein after a workout, remember. So I try to do just that.
I think I will incorporate free weights into my routine once a week for the time being. I'm still a little intimidated by them...and by the brawny men and women who use them regularly. But they were a nice challenge, something to keep me from being bored. And when working out regularly, that's very important!
Friday, August 26, 2011
Thursday, August 25, 2011
Rule #3-Deprivation Is Thy Enemy
Okay, I hear you about one thing: you want your sweets, your brownies, your creamy whipped toppings. Got it. But you can't lose weight and have your cake, too. (I really did come up with that catchy slogan on my own!)
Here's the thing: that ice cold Coca-Cola you've been thinking about since I divulged Rule #1? You know, the one you can't get out of your head now that you've gone soda-free for a week and a half now?
You can have it.
Really.
But only once. Then try to forget about it for awhile.
So why am I giving you permission all of the sudden after touting how terrible it is for your waistline? Because if there is anything I've learned, it's that we need to feed our cravings once in a while.
What do I mean? Here's an example: Picture this. A young woman, recently discovering she has high cholesterol and watching her cousin die from causes related to weight, decides to try the new fad diet: The Atkins. Armed with literature, she realizes she must not devour carbs of any kind. However, she doesn't care for meat (except the piggy kind), so she goes her own way and more or less chews on a few lettuce leaves.
By 3 in the afternoon, all she can think about is a gigantic bowl of cookie dough. But no, it is not on the list of okay foods, according to her Atkins books. She must resist. She WILL resist.
By five, she is feeling weak. Sick, even. She cannot hold out one. Second. Longer.
She whips up a batch of homemade chocolate chip cookies and stuffs handful after handful down her throat. Her knees stop knocking. Her heart rejoices. Energy returns. But she has just consumed over a thousand calories, 75% of it from fat.
That young woman, dear readers, was me. And the bowl? Empty.
Here's the lesson. When we deprive ourselves, we obsess over it until we can't see straight. And instead of taking maybe five bites of the "bad" food, we eat it until we are in a sugar-induced haze of happiness. So my rule #3 is to give in once in a while. That does not mean every day. It means once every two weeks you can enjoy a hot fudge sundae. But the rest of the time, eat healthy.
Otherwise you too may end up with an empty bowl and a stomachache. Because honestly? Very few of us have that kind of willpower. So have that soda if it helps keep you on track. It's the complete deprivation that will have you guzzling a six-pack in no time.
Here's the thing: that ice cold Coca-Cola you've been thinking about since I divulged Rule #1? You know, the one you can't get out of your head now that you've gone soda-free for a week and a half now?
You can have it.
Really.
But only once. Then try to forget about it for awhile.
So why am I giving you permission all of the sudden after touting how terrible it is for your waistline? Because if there is anything I've learned, it's that we need to feed our cravings once in a while.
What do I mean? Here's an example: Picture this. A young woman, recently discovering she has high cholesterol and watching her cousin die from causes related to weight, decides to try the new fad diet: The Atkins. Armed with literature, she realizes she must not devour carbs of any kind. However, she doesn't care for meat (except the piggy kind), so she goes her own way and more or less chews on a few lettuce leaves.
By 3 in the afternoon, all she can think about is a gigantic bowl of cookie dough. But no, it is not on the list of okay foods, according to her Atkins books. She must resist. She WILL resist.
By five, she is feeling weak. Sick, even. She cannot hold out one. Second. Longer.
She whips up a batch of homemade chocolate chip cookies and stuffs handful after handful down her throat. Her knees stop knocking. Her heart rejoices. Energy returns. But she has just consumed over a thousand calories, 75% of it from fat.
That young woman, dear readers, was me. And the bowl? Empty.
Here's the lesson. When we deprive ourselves, we obsess over it until we can't see straight. And instead of taking maybe five bites of the "bad" food, we eat it until we are in a sugar-induced haze of happiness. So my rule #3 is to give in once in a while. That does not mean every day. It means once every two weeks you can enjoy a hot fudge sundae. But the rest of the time, eat healthy.
Otherwise you too may end up with an empty bowl and a stomachache. Because honestly? Very few of us have that kind of willpower. So have that soda if it helps keep you on track. It's the complete deprivation that will have you guzzling a six-pack in no time.
Wednesday's Workout-Success and Then...
No injuries. No starvation or deprived muscles. Ah...bliss.
I spent an hour on the Precor, then 20 minutes on the treadmill. Burned approximately 900 calories in all. Came home to a dinner laden with fat thanks to my husband who figured he'd buy me something yummy and since I worked out, that would be okay.
Uh...loved the food, not too happy about the calories and especially the fat. I always avoid the pulled pork (though I love it) and anything fried (another no-no that he purchased for me this time around). Next time I need to be a little more obvious about what I want for dinner. Something that won't make my cholesterol zoom to the moon, thank you very much.
He tries, my husband, but sometimes he doesn't understand my goals. Makes me think back to a poster who commented that her husband always offered her unhealthy food. Perhaps we need to be more clear that although, yes, we'd love to eat fried yumminess. But no thank you, we are trying to make better health-conscious choices.
So I ate half the meal, left the rest for today. The weekend will be devoted to lower fat fare. That's the way to roll sometimes.
I spent an hour on the Precor, then 20 minutes on the treadmill. Burned approximately 900 calories in all. Came home to a dinner laden with fat thanks to my husband who figured he'd buy me something yummy and since I worked out, that would be okay.
Uh...loved the food, not too happy about the calories and especially the fat. I always avoid the pulled pork (though I love it) and anything fried (another no-no that he purchased for me this time around). Next time I need to be a little more obvious about what I want for dinner. Something that won't make my cholesterol zoom to the moon, thank you very much.
He tries, my husband, but sometimes he doesn't understand my goals. Makes me think back to a poster who commented that her husband always offered her unhealthy food. Perhaps we need to be more clear that although, yes, we'd love to eat fried yumminess. But no thank you, we are trying to make better health-conscious choices.
So I ate half the meal, left the rest for today. The weekend will be devoted to lower fat fare. That's the way to roll sometimes.
Tuesday, August 23, 2011
Chocolate Chip Cookie Recipe
This is the recipe I use when I bake from scratch. It's originally from the Butter Flavor Crisco Cookie Collection, my favorite cookie cookbook. I tweaked it to incorporate more fiber.
3/4 cup Butter Flavor Crisco
1 1/4 cup firmly packed brown sugar
2 Tablespoons milk
1 Tablespoon vanilla
1 egg
1 cup white flour
1 cup whole wheat flour
1 teaspoon salt
3/4 cup baking soda
1 cup semi-sweet chocolate chips (I use about 1/2 cup to cut some of the calories)
Heat oven to 375 degrees. Cream Crisco, brown sugar, milk and vanilla in large bowl. Blend in egg. Combine dry ingredients and add to mixture. Stir in chocolate chips. Drop rounded tablespoonfuls of dough about 3-inches apart on ungreased baking sheet. Bake about ten minutes or until slightly browned.
3/4 cup Butter Flavor Crisco
1 1/4 cup firmly packed brown sugar
2 Tablespoons milk
1 Tablespoon vanilla
1 egg
1 cup white flour
1 cup whole wheat flour
1 teaspoon salt
3/4 cup baking soda
1 cup semi-sweet chocolate chips (I use about 1/2 cup to cut some of the calories)
Heat oven to 375 degrees. Cream Crisco, brown sugar, milk and vanilla in large bowl. Blend in egg. Combine dry ingredients and add to mixture. Stir in chocolate chips. Drop rounded tablespoonfuls of dough about 3-inches apart on ungreased baking sheet. Bake about ten minutes or until slightly browned.
Welcome Darryl
My friend, Darryl, who I have known for over twenty years (Yikes! We're old.), will be contributing to this blog. I met him when we both worked at Sears, and he's been big on fitness since the day I met him.
I consider him a bit of a fitness expert. He's also a strong writer and an author.
Thanks, Darryl, for offering to blog with me!
I consider him a bit of a fitness expert. He's also a strong writer and an author.
Thanks, Darryl, for offering to blog with me!
Rule #2--What's in Your Pantry? Part I
My #2 rule for preventing weight gain is simple. Do not keep ready-made cookies or cake in your cupboard.
It's too easy to grab a handful as you sneak off to the TV or, in my case, to my computer. Instead, keep bananas, peaches, plums, something sweet but healthy on the ready.
If I want cookies...really, really, want them...I have to make them. From scratch. (I do have mixes for when the kids have friends over. But even that is better than ready-made.) This way a) I have to have time to make them and b) they don't have all those chemicals and preservatives that my body doesn't need.
When you don't have time to make the cookies, or don't feel like getting out all the ingredients and mixing the dough...not to mention cleaning everything up afterward...you don't eat the cookies. If the craving won't go away, you make them and enjoy them. Go ahead. Everything in moderation. Just be sure there are plenty of people around who will eat whatever cookies are left over. Do not leave them lying around or you will eat them for days. 500 calories at a time. Don't say I didn't warn you.
At any rate, keep fresh fruit on hand, which often keeps cravings for sweets at bay, and for God's sake, get rid of those packaged cookies, Twinkies, Little Debbie snacks, etc. They aren't doing you any good. If you need a cookie, really need one (and if you're like me, you do), go to the trouble to make them.
It will make a huge difference in your diet.
It's too easy to grab a handful as you sneak off to the TV or, in my case, to my computer. Instead, keep bananas, peaches, plums, something sweet but healthy on the ready.
If I want cookies...really, really, want them...I have to make them. From scratch. (I do have mixes for when the kids have friends over. But even that is better than ready-made.) This way a) I have to have time to make them and b) they don't have all those chemicals and preservatives that my body doesn't need.
When you don't have time to make the cookies, or don't feel like getting out all the ingredients and mixing the dough...not to mention cleaning everything up afterward...you don't eat the cookies. If the craving won't go away, you make them and enjoy them. Go ahead. Everything in moderation. Just be sure there are plenty of people around who will eat whatever cookies are left over. Do not leave them lying around or you will eat them for days. 500 calories at a time. Don't say I didn't warn you.
At any rate, keep fresh fruit on hand, which often keeps cravings for sweets at bay, and for God's sake, get rid of those packaged cookies, Twinkies, Little Debbie snacks, etc. They aren't doing you any good. If you need a cookie, really need one (and if you're like me, you do), go to the trouble to make them.
It will make a huge difference in your diet.
Mondays Workout--Back in the Saddle Again
One of the most important things about committing oneself to exercising is dedication. So many people skip a workout or two and give up completely.
Don't be one of those people.
Sure, I hurt my foot and needed to give it a rest. But five days later, I jumped right back into my workout, the foot much better and my muscles no weaker than they were when last I used them.
Truth be told, I did arm exercises while my foot healed. And that's another thing to consider. Even if you have an injury, you can work on an uninjured body part.
Anyhow, so I did 30 minutes on the elliptical, went through all my usual machine weight exercises, incorporating the newly discovered conductive row and being careful to avoid back injury this time. Then I used the Precor (thanks, Darryl, for pointing out the name of the machine I've been using), stretched, and called it a day. Approximately 800 calories burned.
I'm back, baby.
Don't be one of those people.
Sure, I hurt my foot and needed to give it a rest. But five days later, I jumped right back into my workout, the foot much better and my muscles no weaker than they were when last I used them.
Truth be told, I did arm exercises while my foot healed. And that's another thing to consider. Even if you have an injury, you can work on an uninjured body part.
Anyhow, so I did 30 minutes on the elliptical, went through all my usual machine weight exercises, incorporating the newly discovered conductive row and being careful to avoid back injury this time. Then I used the Precor (thanks, Darryl, for pointing out the name of the machine I've been using), stretched, and called it a day. Approximately 800 calories burned.
I'm back, baby.
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