Thursday, May 31, 2012
I'm not one with lots of fitness equipment. I have a core ball, a scale, 2 weighted sand balls, and the 3 resistance bands you see above. I had a stability ball and pedometer at one point, but seem to have lost them somewhere between moving 3 or 4 times.
Sure there are lots of gadgets I want (like a fitbit), but that doesn't mean I can afford them. It also sometimes means I have to modify workouts to make my equipment work for me.
For example: I saw Coach Nicole's Inner & Outer Thigh Toner video today and I wanted to try it ( www.sparkpeople.com/resource/fitness
_articles.asp?id=1058 ), but I don't have the right kind of resistance bands for many of her moves. Shes uses the tubes that have handles. Its mildly annoying because MANY of the exercises she suggests are impossible, or impractical at best, to do with my type of bands. But I digress.
I made do with the bands I have by tying them around my feet and a little bit of improv.
But it got me thinking... there are lots of other ways I modify workouts, a big one being that I generally don't do workouts on the floor. My lower back/butt/spine area has always been sensitive. Laying down on a bare or carpeted floor is really painful to the area that "pokes out" (the part that starts the curve that becomes the top of your butt- no clue if this has an actual name). And since my accident, it's become down right hell to lay on hard surfaces - it even hurts to sit that part on my core ball. So this means that if I didn't modify, many, many exercises - like a basic crunch - would be a no-go for me.
So.... I modified instead of giving up. At first I would pull my couch cushions onto the floor, but now I have a leather couch and cushions aren't removable. Then, I used the mattress from the hospital bed I needed after my accident... but it was too springy and still hurt a little bit. Now I have the perfect thing for me - my bed. It's a firm to medium mattress so I don't sink in, and can still maintain a correct position.
Which comes to the point of this long entry - I thought I'd share some of my moves since some people may be in my situation, or are completely bed ridden and need to keep from losing muscle.
*** 10 Strength Moves You Can Do Without Even Getting Out of Bed***
Equipment: resistance bands (I keep mine right next to bed)
I'm sure some of these are named moves found in the tracker, but I honestly don't know - I generally only use the tracker for my cardio.
1. Lie on left side with left arm extended upward toward the head of the bed, gripping one end of band. Grip other end of band with right hand and right arm in a bicep curl position. Band should be tight. Curl right arm as if you're curling a normal dumbbell. Go slowly. Do several reps. Switch sides and repeat.
2. Lie face up, arms up toward ceiling holding band tight. Press arms outward slowly and then back in. Do several reps.
3. Flip over onto your stomach, repeat #3 holding arms a couple inches above back.
4. Maintain position, now pulse arms up and down in small motions. Several reps.
Lower Body - Probably should wear shoes for these moves.
6. Remain on stomach. Bend legs up so that they are close to your butt. Loop band around your feet. Attempt to straighten feet to about 45 degree angle. NOTE: Do not straighten all the way or bands will slide right off your feet. Hold 15 secs. Do several reps. As it gets easier, increase time.
6 & 7. Do moves from video above. Modify as necessary. With first move, I just held the band at waist level a bit wider than my body. Probably not as much of a workout as using the step in the video, but it worked.
8. Flip over onto back. Loop band around right foot with left leg either bent (like for crunches) or straight out. Hold band taught, press out with leg for several reps, then up in the air for several reps. Switch sides and repeat.
9 & 10. Finish off with several reps each of traditional crunches and your choice of twist crunches and/or bicycle crunches.
Then hop in the shower, you've earned it!
*******Disclaimer!! This is what I DO.... I'm not a trainer, I'm not an expert, just thought this would be a helpful post for those who need extra ST but are limited. As always talk to ya doc.
Wednesday, May 30, 2012
I saw this photo today and I realized I'm not a complete couch potato anymore. Yes, I do spend a lot of time sitting.... BUT I'm exercising at least 5 days a week and I'm finding more and more ways to get off my tushie. It's doing wonders for foot by the way.
Anyway, on to the prompt - Write a letter to your future self at your goal.
btw, I am going to be sad to see the end of this challenge! I love the prompts. I want more!
Dear future Butrfly,
First of all I just want to say how freaking awesome you look! Smokin'! I want to tell you how PROUD I am of your accomplishments! You hit your goal weight, which you've been wanting since middle school.... but aside from that, look at everything else you've gained!
Your diet is awesome. Look at all those veggies in your fridge! And sheer number of recipes you've tried since beginning the journey is astounding. Can you even count the number of foods you now love that you hated before?
I love that you exercise as much as you do - but you don't even think of it as exercise -- you honestly look like you're having fun... and you are aren't you?? Yeah, I could tell. Tell me, is the couch still sending you "missing you" emails, or has it finally given up hope of you coming back?
Wow. Can I just take this moment to thank you? I want to thank you SO much for all of your effort, especially the mental effort. I am so happy that I'm no longer lugging around all that mental dead weight. I am happy that you learned from all of your experiences and you treat yourself like a treasure - not a landfill. I feel so alive without all the garbage you used to fill me with - hate, anger, sadness, daily junk food, chemicals. You're always so happy and full of energy. You really figured out all the good ways to feed me.
I'd also like to say congrats for climbing Grandfather Mountain and for teaching yourself how to run again. Ssssh, don't tell the doc, but I always knew you could do it. Girl, I can't wait to see what the future has in store for us!
Monday, May 28, 2012
On to prompt 4!
How has negative self-talk affected you up until this point?
---Let me count the ways! lol It has prevented me from getting the things I want. It has prevented me from being happy - not just with how I look, but with life in general.
How do you think your journey would be different if you didn’t participate in negative self-talk?
---I have gotten such a glimpse of a negativity free world. Not whining and complaining at every turn ... but there is always more to learn - more to figure out. And it's never black and white - old habits die hard right? What I mean is that while one area of my life and thinking has progressed in leaps and bounds, that doesn't mean that all areas do too by default. During this challenge, I've been complimenting myself every chance I get, thinking strong, lean, sexy. And I gotta tell ya, it works. The adage is true - say something enough and you eventually believe it. Can you imagine the mental power you could have if this process is transferred to every facet of your life???
What would that mean for your weight loss?
---ENORMOUS progress! Nothing could stop me! (and nothing WILL either!)
How do you think it would change how often you ate a hefty amount of calories because you felt like a “failure”?
---Well, I can't say that I've ever overate/binged because of feeling like a failure directly... but maybe indirectly. What I mean is, I'm not an emotional eater in the sense that I cope with pain/failure/stress with food. I've always had a very good grip on that -when I'm stressed, food just isn't what I think of. That said, I can't tell you how many times I used to say "I blew it. I might as well just quit now rather than later." I've always been a very logical person... so I'm not sure how that thought ever passed muster.
How would you feel about yourself if you made a conscious decision to eliminate the negative self-talk?
---Pretty much what I said above. I would feel powerful!
What kinds of things do you catch yourself saying to yourself that you would be absolutely horrified to hear someone saying to your best friend?
---THIS is the important question, now isn't it?
*You are ugly.
*You are too fat to do that.
*You'll never be anything.
*No one will love you looking like that.
*Bosses won't respect someone who obviously has no self-control.
What are you going to do the next time you catch yourself participating in negative self-talk?
---Two things: Tell myself to stop AND tell myself the opposite of the negative thing. ex: "You are ugly." .... NO, YOU are beautiful.
How are you going to remind yourself to stop?
---I've been finding that the more I tell myself the opposite.. the less I talk negative in the first place.
Day 8 went well. Kept track, was one of my days off for exercise, and I said my affirmations!
Saturday, May 26, 2012
I know I haven't kept up with the daily posting, but the last few days have been very exhausting and I just didn't get around to it.
That said here's the recap:
Nutrition: I haven't tracked. Not even one little bit. I'm a bit torn. I find the nutrition tracker highly beneficial... primarily for the reports you can generate. But on the other hand, I find entering my foods to be tedious and an all around pain in the arse. I read on a friends blog that they were only going to do things that they could/would do for life... not just for a month or two. And how I'm feeling now, I'm fairly certain that requiring tracking forever will only derail me.
That said, I do still have to be accountable for what I eat. So, I'm going to keep a journal of WHAT I ate and drank and whether I went overboard or not. This way I can't say "I didn't realize that I ate three servings of pie." And maybe eventually, I'll be so used to paying attention that a) I don't need to track cals OR b) It becomes less of a chore.
Fitness: I have completed my extra 10 mins of exercise every day. Though, I do want to modify this a little bit. Right now, I walk to the kids bus stop each week day for .65mi which usually takes me 20 minutes (in 93 degree weather and no shade, I might add), so my goal of 10 extra minutes gives me a total of 30mins on week days and 10 mins each weekend day. This is a weekly total of 170 minutes.
It dawned on me yesterday that with the kids last day of school being June 6, I won't have meeting them as an excuse to get that 20 mins in each day - therefore there won't be any required structure each individual day.
SO....... I am altering this goal to say: get a minimum of 170 minutes of exercise each week.
This will allow for off days, or longer or shorter days depending on what I am doing that day. And with my fiances vacay coming up, I never know what I'll be doing. I LOVE flexibilty.
Self-love: I did not meditate. And I'm finding it quite hard to maintain this goal. I think that going from doing it rarely to daily is quite difficult. I am going to keep doing it, as I need to, not on a schedule. Instead, I have decided that repeating my affirmations daily will provide a much better help to me NOW.
So, yeah, looks like I changed something with all of them lol! If it isn't working, let it go, right? lol
ANYWAY, on to the prompt!!
What hasn't worked?
--- haha, see above!
What caused you to be successful?
---Daily evaluating has DEFINITELY helped me! Instead of waiting until the end of the week -- when I can barely remember what I did and didn't do -- I can easily think back on the day, see what worked and what didn't, modify, and start again the next day.
What are some things you want to implement from your past experience and some things you want to leave behind? For example, do you want to make an effort to get right back on track when you have a "bad" meal?
---I think that simply doing only a few things at a time is going to make a difference for me. If I do too much, I get overwhelmed and want to quit it all.
Do you want to aim for 20 minutes of exercise 5x times a week instead of an hour every single day?
---Something like that. See above.
Do you want to consciously work hard to eliminate negative self-talk?
--- Yes, yes, and YES! I'm really focusing on this. Every time I put on clothes, exercise, and look in the mirror - I remind myself of something good. It is getting easier to do.
Week One OUT!
Oh and I lost a lb this week!
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