IACTA_ALEA_EST   47,452
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IACTA_ALEA_EST's Recent Blog Entries

wolf at the door thinking

Saturday, July 14, 2012

AHA moment. The greatest harm in negative thought streams is the isolation it cause in a variety of ways

my thinking is dominated by the possibility that "wolf is at the door"
I don't initiate contact with others
I don't exercise (when I am not active on spark)
I often give up before i start a complex project.

I was riding home yesterday singing along with a "failure" song and had an unexpected psych moment. "Fell on black Days" . Besides a rhythmic exercise guitar line, it has haunting words of doubt that reminds me of some of my thought patterns.

"I'm only faking when I get it right
When I get it right "

Well, IM NOT THAT NEGATIVE...AM I???
No, I do give myself kudos.
And then I smiled.
I had my grunge moment riding my motorcycle and then I moved on.
I'm still cool even when I am not at my peak.

There is a lot of research on the VALUE of small failures and how the human psyche can utilize failure to move into peak performance.

We know from research that procrastination in small amounts can be a rehearsal strategy that launches us in greater performance.

And I know the power of negative thinking, and need to work on nipping it quicker.

  
  Member Comments About This Blog Post:

JWOURMS 7/16/2012 5:18AM

    Do you pinterest?

http://ionlydeman
deuphoria.tumblr.com/post/21422
280148

This quote has been on my mind a lot lately.

Hugs
Jo



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MINIME119 7/15/2012 8:56AM

    heard of bj foggs research into the power of habit? i see it at work here in the 10min a day approach to exercise. good stuff!

http://tinyhabits.com/

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EGRAMMY 7/15/2012 7:04AM

    emoticon

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broke another car

Friday, July 13, 2012

What do I now? I learned this week I totalled my second engine this year. First one was a timing belt, and this one melted.
Here are the possibilities that I want to avoid

feeling like a loser
taking it out on my body
dropping out of spark

Since I have this gastro mess, I can't eat or smoke (how ironic!)
and to quote Boy George, I listened to my body and it said, "Do you really want to hurt me?"

SO this time, no crying, I am swimming my way to my my 25k spark point award TODAY!

The house is looking better on the inside, but paper clutter is going today.
I always knew there would be days like this :)

  
  Member Comments About This Blog Post:

ANNIESADVENTURE 7/13/2012 8:48PM

    Aw, what a day you've had. Sort of like my day. Is it Friday, the 13th? I've notheard the Boy George song, but it's a good thought. Our bodies are amazing how well they handle all the stuff we put them through. We need to show ourselves a little TLC. Over eating or dropping out of Spark will just make you feel worse, like a failure. Hanging in there and getting through this will make you feel stronger. Swimming is a wonderful, feel-good thing to do for yourself. Good thinking.
Annie

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AZMOMXTWO 7/13/2012 7:44AM

  what a great way to work off exters energy

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ICACAT 7/13/2012 7:40AM

  Hang in there! Way to redirect the energy!

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swimming has helped my running in 2 short weeks

Wednesday, July 11, 2012

I ran three miles last night (well jog/walked) and was surprised at how much swimming has helped my running in 2 short weeks. I started swimming to relieve plantar fasciitis and after two weeks, I have the endurance to jog on flat ground without stopping.

I have noticed that while swimming sprints and 200 meter sets, that I am all over the place in breathing. I started out every 6, then during the next hour flit between control and out of control. Sometimes I hold my breath to a burst instead of slowing letting it out in a slow stream. In respiration studies, that is known as a retention breath and maximizes oxygen exchange. However during activity is it beneficial?

Some things I found on the web.

By restricting breath you get a high intensity workout with moderate effort.
When you do this, heart rate is not as accurate a measure of intensity of effort.
full article based on research findings: http://swimming.about.com/od/swimworkouts/
a/breath_control.htm

BUT THAT IS NOT THE RIGHT WAY TO RESTRICT BREATH.

How deeply you breath (shallow vs diaphragmatic)delivers "less air per breath into the lungs,....promotes early fatigue in athletes, effects their rhythm and their timing, and as their stroke technique falls apart, inevitably their speed."

but the exhale should look like:
"On Exhalation: A prolonged and evenly discharge of the air is maintained throughout the cycle of the motion being executed. A puffing action at the end of the exhalation phase will enable the athlete to completely empty his/her air tank (the lungs)."

full article http://swimming.about.com/od/swimworkoutsa
ndskills/a/dbt_breathing.htm

Breath control is critical to every form of exercise. I have to give myself kudos for being aware of my body's response to the workout and identifying the area that needs tweaking. It has been 30 years since my last similar pool workout and I don't know if I did it right then either. So I noticed my stroke gets sloppy when I let my breathing get ragged. I noticed I need to try controlled breath. I just haven't found I can sustain it for 60 minutes yet. I DID noticed that I naturally control my breath during jogging and actually count silently on footfalls during the cycles of inhalation and exhalation and that in a way it is soothing.

Weight awareness website says: "Anaerobic exercise (without breath or sprinting/weightlifting)) requires a person to move at an increased pace or to perform the exercise with greater effort compared to an aerobic exercise. In theory, exercising anaerobically can cause the body to burn more calories than aerobic exercising. However, during anaerobic exercise, oxygen is not delivered in sufficient quantities to allow the cells to continue burning fat. Instead, the muscle cells burn mainly carbohydrates which burn more quickly and do not require oxygen."
full article http://www.weightawareness.com/topics/doc.
xml?__topic_id=111&doc_id=1360

I am going to change my workout today to count my stroked and breaths the way I count footfalls in running. Perhaps I will get some increased delay in fatigue!

  
  Member Comments About This Blog Post:

ANNIESADVENTURE 7/13/2012 8:51PM

    Interesting. Is that why I hear the comment, "Remember to breath," when I am doing exercises in therapy. It's work!
Annie

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ELRIDDICK 7/11/2012 8:13AM

  Thanks for sharing

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dropped a dress size

Tuesday, July 10, 2012

I spent part of my off day Sunday at the Talbot's outlet.
I can now fit into a 16. While it was gratifying, I took the opportunity, NOT to buy a new pair of pants.

It's like letting a bet ride. I'm betting on me.

I can have pants baggy and forego new clothing until I get to a fourteen. I know there are many people who think 10 is HUGE, or 20 is huge, but whatever our size, let's celebrate our beauty now. If we put off loving how we look now, we may never get "there". Today I looked at my arms until I found an angle I liked. I don't think I achieved liking me as I am, but as I am becoming. THat is a whole lot better than not liking me at all, or mentally saying "yuck" in the mirror.

A spark friend posted an article about diminishing returns of self improvment. We are NEVER going to get to perfect. So how do you prepare for day you meet your goals? I think it has to do with loving the labor and loving the laborer, no matter what. We are going to age and wrinkle and sag. Yup . God love the laborer.

All those mile-a-day swims and those arms are looking stronger. The definition will come. But for today, it was nice liking me as I am becoming, and I hope it will get easier to like me as I am , well, with a lot of practice.

  
  Member Comments About This Blog Post:

ANNIESADVENTURE 7/13/2012 8:43PM

    Good way to put it, "betting on me." That is what we are doing.

Before Dad got sick, I was holding off buying clothes because I fully intended to wear what was in the closet. With him so sick, I didn't have time for me and started packing on the pounds...50 in the last year and a half. I bought larger clothes. Then I bought yet larger clothes a little later. Now they are starting to get snug. Enough. He's gone now. Time to get organized and work on me. July has been a very good, and very productive, month. The scale is cooperating. I'm getting control of my eating again. I'm not buying larger clothes. I'm betting on me, too.

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IACTA_ALEA_EST 7/12/2012 12:38AM

    Oh you make me laugh!

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KGWINDER 7/10/2012 7:50PM

    Just be sure to bring safety pins along. I'll never forget the slip sliding down my legs under my skirt while talking to a colleague. I was embarrassed to heck, but it was joy to step over it, reach down, pick it up and say excuse me, I guess that's what happens when you lose too much weight!

Bet on yourself, but don't em - barr - ass yourself!

emoticon

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Non diet goals achieved

Monday, July 09, 2012

Yesterday I was starting to feel like I was in a rut with swimming and bicycing and took the day off. I planned out a few overall health goals and got those checked off today.
Dr. Appt. check
mammogram scheduled
pelvic ultrasound scheduled
parasite check check

I have a lot more organizing and I WILL get there.

As a bonus, The doc's scale was 2 pounds lower than mine! Freebie!

emoticon

  
  Member Comments About This Blog Post:

MTREFRY 7/10/2012 9:51AM

    emoticon

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LARKSONGRUTH 7/9/2012 1:30PM

    Great good health goals. I am concentrating on a lot more than weight loss on Spark People too.

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DEANNAF2011 7/9/2012 12:39PM

  Good on you getting organized.

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