Wednesday, November 20, 2013
My Spark Coach assignment the other day was to blog about what I did to change up my exercise routine. So I read some related SP articles on Interval Training vs Circuit Training. Have any of you been confused at all about the difference between these two techniques like I was?
Here is my take on it -
Interval Training is doing one kind of exercise (they used running as an example) and altering the intensity of that exercise such as run as fast as you can for 1 minute and then walk for 3 minutes; or walk on the treadmill at a certain incline for a given period of time and then increase the incline for a period of time.
Circuit Training is alternating you exercise between ST and Cardio. Doing one for 90 seconds and then the other for 90 seconds.
Some time ago as I was trying to develop my fitness schedule I was encouraged by a Spark Friend to do the things I liked to do normally. From a personal friend I had just heard about a mutual gal who she had run into recently and was looking great! She attributed her success to Curves. I think most of us have heard of the Curve program haven't we? Even though I have seen the sites in my town, all mysterious as the windows are completely covered for privacy and a woman's only program, I never felt it was something I would be interested in until I reached this point in healthy lifestyle journey.
So I went to check it out and found that I love it! Curves is a Circuit Training program. I love it because it provides me with a routine that I can schedule and complete in 30 minutes. For some reason that I cannot explain I am not a "do at home" exerciser. I know that there are several 10 - 20 minute SP videos available to me right here on this computer, but I just can't get myself to do them even though I have watched several and even saved them to my "favorites". I probably would be more likely to do a fitness video that I plug into my TV if I wasn't so overwhelmed by the zillions to choose from out there in Amazon World! So going to Curves is really "fitting the bill" for me.
I have a very good friend who is 11 years younger then I am and I have always viewed her as being more "fit" than I am. I think she most likely sees herself that way too. And it is true. She can do more fitness moves and is definitely stronger than I am. She is the one who told me about our mutual friend and Curves. I have told her about my joining Curves and she said she had tried it in the past (end of discussion). Recently she was lamenting in a panic that she is noticing how she is loosing strength (funny how age does that to us; oh, if I had only paid attention years ago!). I tried to talk to her about Curves once more. She finally came out and said she really didn't like Curves because she didn't find it challenging enough, but that her experience had been years ago. I tried to describe how the program is very different now and she listened patiently. The next time I went to my class I was talking to my instructor/owner about my friend and she offered me a "30 day free pass" to give to her. What a deal! Before I could even give the pass to my friend she e-mailed me about this "Boot Camp" Program she heard of here in town in that she wanted to check out. Well, we will see. I watched their web video. It is indeed a boot camp and I can't even tell you the name of some of the fitness moves they showed (something about doing alternating lunges from a racers starting stance) those young things in the video doing. I'm sure my friend views herself as someone who could masters these moves, but I gotta tell you there is no way, as my age, that I will ever be able to do what those young things in that web video demonstrated. So I will go with my friend and check it out to be supportive and then I will try and give her the Pass for Curves to see if she would at least try it.
When you first go to Curves they instruct you on the machines for your first 3 visits. Then you do the circuit for around 12 visits more. Not being new to fitness I didn't like this part very much. Finally I reached the day! There is a "key" for each machine that you receive. This "key" is set to your "level" of fitness. It is first programmed to how slow you do a few reps and then how fast you can do them for each machine. Once your "key" is set you plug it in as you change machines and you are given prompts to stay within your "range of motion" at the specified speed. If you go to slow, you get a warning to speed up. If you go to fast the program will reset your fitness level to a new goal so you will have to work harder at your upcoming sessions. I have a newfound excitement about going to Curves now. This little "key" was indeed the key for me as I work to reach my goals.
Well, as usual in my blogs, I have rambled on. If you are looking for a different way to work some fitness into your life, I hope I have given you an idea here and taken out some of the mystery about Curves.
Tuesday, November 19, 2013
As you may have noticed I have a definite issue with documentation for accountability, but I am persistent if nothing else. So a little revision of my accountability blog called "Blah, Blah, Blah, Blog" is called for.
My plan was to track the following for success because I knew they were things that I am good at. It was an exercise in tracking because this is something that I am absolutely terrible at! This is very obvious when I look back at my Blah blog ( I can't remember for the life of me why I named it that! ). The items I was tracking were so easy that success was never an issue and so I thought it would make me feel good to boot!
1. Follow my Exercise Schedule emoticon emoticon
2. Get 7 - 9 hours of Sleep emoticon
3. Drink 6-8 glasses of Water emoticon
4. Spark Wheel daily emoticon
5. Visit Firecrackers daily emoticon
I know I don't have any trouble getting my sleep and I always get at least 6 glasses of water a day. I used those two things just as tools for my documentation/accountability training here.
I have recently removed myself from my Firecrackers team I order to clean up my plate, so to speak, and recenter my focus. I have gone back to visiting my Spark Coach again on a regular basis, but with caution as it encourages community and this is how I end up joining so many teams; none of which I can do proper service to.
My fitness schedule has been a mess because most days I can hardly put one foot in front of the other due to my hip pain. It may sound strange, but now that I have decided to have surgery I can't wait for the date to get here.
That leaves me with spinning the Spark Wheel which isn't much of a challenge as it is part of my Spark Coach tracking.
I am loving our new Spark page and so this gave me an idea. The other day I entered a new personal goal that went something like this: I will not snack at night.
Night time snacking has been a lifetime habit of mine for as long as I can remember (which isn't very long sometimes - LOL!). I chose this goal because sitting in front of the TV and snacking is usually mindless for me. Yes, I know I could measure my portions out and plan on the snack in my daily menu plan. Yes, I know I could choose only healthy snacks. Right now I'm thinking that night time snacking is something that has contributed to my weight gain and something I really don't need to do at all right now. At 10 p.m. every night my DH says "What's for snack tonight?". I want to get out of this rut of thinking that just because it is 10 p.m. and I am sitting in front of the TV that I need to put something in my mouth whether I need it or not. In thinking about this it is reminding me of when I quit smoking. It is a habit and it needs to stop.
So I am going to go back to my "Blah" blog and revise my accountability tracking to just this one thing. In time I hope that I can revise it again. Let's wait and see.
Thursday, November 07, 2013
Although I have gotten used to the fact that I will be having a hip replacement in December, I seem to be blocking it from my mind to preserve my nerves. I think this is a survival tactic for me. When ever I feel myself getting anxious over anything I slow my life way down into slow motion. This all means that I'm getting much of anything done in my journey to health. As a matter of fact I managed to "pig out" quite nicely last night on beers and a huge chicken burrito ( as I told myself it has to be better than the beef one ) after spending 8 hours, yes read correctly, on the phone trying to straighten out my e-mail! I think the problem is fixed, but I am certain I have little understanding of how e-mail works in relation to how it shows up on your computer!
But today is a new day and I always try to start my days out Sparkling!
I read a short an article today about changing habits and I thought the concept might be a good one to try. Do any of you get the newsletters from Full Plate? Anyway, this is a small part of what it said -
It is better to use events to cue your behavior than time; otherwise you will always be looking at the clock. Events donít rely on memory.
The idea is called the "When - Then". So what you do is develop a statement for the habit you want to change. For example I want to eat healthier snacks while watching TV so my statement would be "When I am watching TV at night and tempted to raid the snack cupboard, then I will eat a healthy snack instead .
Well, I better get busy because I have my Knit & Sip group tonight and I have to come up with a menu, go grocery shopping, and sweep the dust under the rug (so to speak).
What will your "When-Then" be?
Friday, November 01, 2013
My blogging seems to wax and wane. It really is time dependent and whether I have ran out of my allotted time for SP or not. Today I have a bit of time left before I have to get ready for P.T. and I have really missed connecting with all of you.
We live in the city in an area that is older; both age of house wise and age of people wise. We had previously lived in a small subdivision in a township setting and only got Trick-O-Treaters that were our own kids. The first year we moved here we were so excited for Halloween. I thought there would be all kinds of kids; especially since we had a 1-6 grade school just half a block from us. We decorated our porch and I bought 3 big bags of candy in anticipation. Well, we did not get a single Trick-O-Treater! As the years have passed, we no longer went through all the trouble. We would sit home in the dark and hope no one would come by and see the light from the TV. We had an occasional Trick-O-Treat straggler her and there. Thank goodness no one has ever gotten mad at us and played those tricks we are all so familiar with - T.P. in the trees, egg on the house, pumpkins smashed in the yard. Finally, we set up a tradition with another couple we know and we started going out to dinner on Halloween night. It is a good reason as this is just about the only time we get to see this couple.
Yes, yes. I'm getting to the point.
Last night we ate at Olive Garden. I was looking forward to it in one way. I love their Eggplant Parmesan and my DH hates eggplant. I was dreading it in another way since the last time I ate there I was doing WW and so I knew the points were around 17 for the dinner - salad x 1, wine x 1, Eggplant dinner x 1, breadsticks x 2. Although I can't remember how points equate to calories, I do know it was a lot!
I haven't had a Sparkling week and so I wasn't going to fret too much about the meal I was going to eat, but I most certainly could have done better. I don't know when or if I will ever eat at Olive Garden again. We are suppose to take our time and enjoy our food. Our waiter was always in such a rush that it was gobble, gobble, gobble and the meal was done. We are suppose to be able to focus on the social setting at hand. It was so noisy we could hardly hear each other talk.
The end results - salad x 1, no wine, Eggplant dinner x 1, BREADSTICKS X 4! I just couldn't seem to help myself. They were soooo good! I did turn down desert there, but DH and I finished off the donut holes when we got home. Glad they are gone! Lesson learned - sit on your hands, close your mouth, don't go to a chain restaurant? Any or all of those would do.
I sit here disappointed in myself, but I have no one else to blame. There sure seem to be a lot of life's lessons to learn. Here's hoping the w/e goes better.
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