Wednesday, October 08, 2014
I finally have something in place that works with me and the physical demands of my life!
There is some room for flexibility as to timing/scheduling.
Bear in mind that I am semi-retired with a sedentary part-time job and don't have kids that I need to run after. I do, however, have a huge yard with lots of trees & landscaping, beach, and boats.
I do what I call "cardio" 5- 6 times a week for an hour. This can include outdoor walking,walking to Leslie Sansone DVDs (sometime with bands), or artistic line dancing. Lately it has been more times than this which I feel makes sense because sometimes my days are otherwise too sedentary. If I had more NEAT, I could do less organized "cardio".
I do strength training (in my basement) for my upper body 2X week.
I have added PopPhysique work-outs (DVD) which I plan to do at least 2X
per week. This seems to work muscles that are not worked in my cardio
and strength training. It seems to be the muscles that are needed in dance.
I stretch about an hour every night when I am watching TV.
I do yardwork outside & cleaning inside as needed. Truthfully, I am not loving either.
So I am trying to control and minimize both. The yardwork can be repetitive and make me really sore and I have to undo that to be good at dance. It is easy to get overuse injuries with yardwork, I think. And I have always disliked cleaning, although I am good with organizing.
I do keep up with the basics of cleaning, but have decided to lower the bar and not worry about everything being super clean. I have a cabiny vibe at my house anyway and fussing just doesn't fit with my vibe.
I try to add extra physical activity to get off the couch and away from the screen....
by doing anything !!!
Monday, October 06, 2014
My goal for this month is to "find out what really makes me feel good."
*Walking 5 miles with Leslie and using bands in some of the work-outs.
*Tried out PopPhysique DVD and loved it! This is unique and very targeted.
Just what I needed after doing cardio.
*Stretching. I have been stretching in the evening while I watch TV. I can't
say enough about what stretching does for me.
*Discussing something with my husband that I have been needing to for a
*Living and nourishing my inner "girly girl". My early youth was in the 50's,
what can I say. I am rocking red nail polish, new hair (highlights, lowlights),
and actual pajamas that are pretty but not cutesy (an upgrade from old t-shirts).
I gave myself 3 different kinds of facial treatments and worked on my feet.
*Realized that I need to simply avoid my trigger foods. I can't moderate them.
I'm not even gonna try because it doesn't work. I have proven that to myself
time and time again. I can moderate lots of foods that are delicious. But the
trigger foods, no....(peanuts, pop corn, potato chips...or what I call the "3 P's".
I also can't moderate heavily sugared foods if they actually have real sugar
in them....cookies, cakes, pies, ice cream, full sugared pop. I have substitutes
(with artificial sweetener ...gasp...Splenda) or fruit, and eat a serving of sweets
only on holidays.
*Eating smaller amounts of food more frequently. I don't function as well
when I am stuffed! Yet, at least once a day I like to feel full.
* I like including some of the foods that I was raised with.....BLT's (no bread),
potato salad (light mayo), french fries (baked) , jello (sugar-free) with fruit,
deviled eggs (light mayo), hamburgers (94 % fat free) on a bun. I find that you
can modify recipes and use ingredients that are lower in calories without
tasting any different. I'm not afraid of potatoes, dairy,or wheat in small quantities.
* I seem to do best when I eat a diet mainly of lean protein and vegetables.
* I love being out in nature and find that very healing. Here's a picture of me
kayaking on the great Mississippi River with my friend.
I'm the one in the yellow kayak.
Can I be a nature girl and a retro glamour girl all in one?
I think so.... I'm calling the vibe Country Glam !
Sunday, September 21, 2014
One of my teams posed the question....What do you want?
This was my answer:
"I believe this is an absolutely crucial question. It guides all our choices and defines the structure of what we consider progress. It gives signposts when we make decisions and design a detailed program for ourselves.
....... I want to maintain my ability to be very active, independent, and fully enjoy life as long as possible. This means that I need to be able to be strong, flexible, and have stamina, but do it in a manner that does not damage/hinder this progress. I also want to maintain my mental capacities and promote a positive outlook.
I want to fend off serious medical problems as much as humanly possible.
But what my spirit really craves is to feel light, loose, fluid, and have unrestricted movement with no stiffness and pain. Vanity wise....I would like to continue to look fit in a swimsuit, not have a muffin top, and not have too much body fat (but just enough to have some curves) . "
Since writing this, I have reflected a great deal on my response. I need to make sure that I am eating foods that are nutrient dense. I need to make sure that I am exercising and nourishing my brain. I need to avoid activities and behaviors which deplete it. I need to avoid over-training or wasting time doing physical activities that are not in line with my stated desires. I need to promote activities that make me feel joyful and avoid activities, input, people, environments that are downers.
One sentence really jumped out at me....
"But what my spirit really craves is to feel light, loose, fluid, and have unrestricted movement with no stiffness and pain." I mean, when I talk about what my SPIRIT CRAVES, I am getting pretty intense, right? To me this means putting a much greater emphasis on flexibility
and dance movement. I can just put on music that I enjoy and let my body move, ad lib style, which I haven't been doing lately. I can stretch as my body suggests in needs to be stretched.
Basically, my personal stretch method, if it's tight/sore....wiggle it for a while and then very gently apply a little pressure to loosen it. There is something called "intuitive stretching" that I found on youube that is basically what I'm talking about. It also means getting a little lighter in a gentle manner, by eating a little less quantity.
Wednesday, September 17, 2014
Well, after my mini-slump in reaction to the news regarding my dance teacher and studio..............
I bounced back !!!
I realized I would not, should not, could not give up line dance/dance !
I realized there were lots of other options and opportunities ! I thought of so many that now I'm having trouble choosing what to do! I could offer to teach in garages all over my area.
I could organize a workshop for other local teachers to share info and make presentations to each other. I could sacrifice time and money and drive to another site where there are some very enthused dancers. I could organize a group of dancers that would do programs in schools & nursing homes. Or........I could go on the internet either with my own website or youtube and do lessons for others! I might be a sensation....(maybe I'm getting ahead of myself here). In any event, there are many things I could do and while making a decision about that, I intend to use my last remaining lessons with my teacher to the max!
I had a good day at work in the AM (p/t secretary) and really felt secure that was my right place. It even occurred to me that I am being given opportunities at my day job that might come in very handy with my dance mission (office organization, computers, setting up websites, dealing with personalities, etc.) ... not to mention that the extra money allows me to have my hobby and some fun money.
Also some things that pepped me up:
I saw the American Queen (one of the biggest paddlewheels) go by from my back deck.
That boat is beautiful, classic, majestic and inspirational just to watch go down the river.
I went on a boat ride and helped my husband figure out his GPS so we could figure out speed and mileage. What a beautiful day to be on the water. I enjoyed breathing in the fresh air.
I didn't have caffeine after noon.
I ate lots of vegetables and drank lots of fluids which helped me achieve a lower calorie intake and sense of fullness.
I took a 45 minute walk after dinner to enjoy nature.
I watched the first half hour of The Tonight Show. Jimmy Fallon is the best! I love that guy.
I ate grapes in the evening when I had a taste for something sweet.
I wore a red jacket, more make-up, jewelry, and red fingernail polish!
American Queen heading north on the great Mississippi River.
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