Benchmark

This past Friday I started a 10 week weight loss competition with my friend Debby. We took measurements, weighed in, and did some fitness tests. Each week we will weigh in and whoever loses the largest percentage of weight wins whatever the other has anted up. A couple examples are cleaning bathrooms, organizing files, etc.

But here are the fitness test benchmarks we took. I am hoping to do much better 10 weeks from now.

ONE MINUTE TESTS:
Push-ups: Debby - 17 Me - 24
Sit-ups: Debby - 70 Me - 55
Squats (with weights): Debby - 25 Me - 30
Jumprope: Debby - 65 Me - 75

TWO MINUTE TEST:
Step-ups: Debby - 42 Me - 45

Wise Words of Bob Greene

I get the Best of Life email updates regularly and usually just ignore them by deleting them. Today I decided to read what the email had to say and thought there were some pretty good tips. I actually have read these same suggestions elsewhere, but I am going to put them here to remind me what I need to be doing to pursue a healthy/sporty lifestyle. My first steps to getting myself on track will be to follow #2 and #7.

Here is what the email said:

Workout Wisdom

By Bob Greene

There is a lot of conflicting and confusing advice out there when it comes to fitness and weight loss, so I've decided to sum up my best, most effective pieces of advice for you here, in one place. Consider it a one-stop shop for all the best workout wisdom.

1. Switch things up. Pick at least two different types of exercises that you can fit into your schedule, such as an aerobics class and walking, and alternate them. This helps prevent boredom and burnout! Plus, you train many more muscles when you do more than one activity each week.

2. Be an early bird. There is evidence that suggests that your metabolism is elevated to a greater extent with morning workouts, allowing you to burn more total calories in a day. In addition, it has been shown that morning exercisers have a higher adherence rate. When you get your workout in early, there's less of a chance of things coming up in the day that will prevent you from hitting the gym. Also, many people who work out first thing in the morning tend to have healthier diets because they don't want to eat the wrong foods and undo all that hard work!

3. Focus on intensity. Finding the right level and staying there throughout your session can help you burn calories more efficiently and even push you out of a plateau. Plus, it helps ensure that you don't overdo it, which could put you at risk for injury. One note: It's important to challenge yourself, but to do so within your own capabilities. And make sure to check with your physician prior to starting or modifying an exercise program.

4. Don't get too comfortable. When you first start a new sport or class, you may struggle to get the hang of it. But over time, your body adjusts to your workout and becomes more efficient at doing it. So, if you can tackle a workout that you've been doing for a while with no problem, you're not giving your body a challenging workout. At this point, it's a good idea to try a new class or increase the intensity of your current workout.

5. Invest in a trainer. Working with a trainer—even if it's just for a few sessions to help you get started or to get you past plateau—is a worthwhile investment. He or she can make sure you'll get results without wasting a lot of time or energy, help you set realistic goals, and keep you motivated. Make sure your trainer is certified by a group like the American College of Sports Medicine or the American Council on Exercise. You can search online for certified trainers near you by visiting ACSM or ACE.

6. Don't waste time trying to spot reduce. There's no such thing as spot reducing. Your body gains and loses weight according to your genetics (and gender). The best way to get rid of fat in any area of the body is to watch your calories and exercise regularly.

7. Create a complete workout plan. Aerobic workouts promote the production of the enzymes that boost oxygen consumption, and therefore, the burning of calories. Weight training helps maintain and build muscle; muscle tissue burns more calories than fat, which means the more muscle you have, the more calories your body will naturally burn. The ideal fitness plan, for most people, would be at least five days of cardiovascular exercise and three days of strength training. Of course, this has to fit into your life, so feel free to mix and match those days based on your schedule and to adjust it to make it work for you.

Pissed at the world

It's been a while since I have posted.

I have two posts in my draft file, one about the tea party and one about my quest to get the Wrath of the Lich King. Neither have been posted because the pictures that are to accompany them are still on my camera which is angering me and not downloading to my computer. So, I will wait on those.

Yesterday I was feeling relatively good about myself. I worked out, ate right, enjoyed a pretty relaxing day. Minus this headache I have had for a few days. It continues today. And again, I had a pretty good day, until this slight comment was made. It was made in jest, but for whatever reason it felt like someone was laughing at me, not with me. Suddenly my heart sank and the need to eat took over. I headed straight for the kitchen and ate two bowls of quinoa and goddess dressing. Sure, that's not bad in the healthy sense, but if you start counting points you see that I quickly pushed myself to my limit. After that I felt worse for what I had done and then suddenly the guilt set in and I fed that with a couple Almond Kisses and a Mini Rocky Road candy bar. The hours pass by, I am feeling worse and worse and my thoughts start darting to anything and everything that could possibly piss me off. I am not looking for anything positive in life, but rather the negative around every corner. A friend texts me about some book she's reading and offers to lend it to me. I bite back that I would never read a book like that because it's just another inspirational book full of stuff I know and don't apply. Not, "Thanks, but I will pass."

I know this will pass. I just hope it goes by quick. I hate feeling like this. It makes me miserable to be around. And I am miserable in my own skin as well.

Did I not just finish a marathon?

The past few days I have been feeling lazy and down on myself. Never a good combination. It leads to bad days for the family. :)

I took Riley to the dentist where my friend works. We discussed our weight issue in jest (because it's easier to swallow that way) and she stated "I am actively pursuing weight gain, and tomorrow if I desire I will actively pursue weight loss." Or something like that. However she phrased it made me laugh. In the past, in our quests to actively lose weight, we have gained weight, so maybe if we didn't try so damn hard maybe we could lose weight? (Damn, here I go again with these thoughts I haven't fully formed and are not easy to translate)

So long story short, it got me thinking. I need to do something about my eating habits. I thought, "after this weekend...". Wait, after this weekend what? It's just going to be something else after this weekend. So cut the bullshit and do it! I got home, made some delicious flax oatmeal (I lied, it tastes like crap but it filled me up) and proceeded to the living room where I put on my Cardio Max - Biggest Loser Workout DVD.

I did finish a marathon, right?

So why, after the five minute warm-up, was I ready to turn off the DVD and pass out sweating? GOOD GOD!!! No wonder why I wasn't losing much weight. My body had adjusted to the walking/running I was doing. (Plus I ate like crap...but that's besides the point). I wasn't pushing my body harder, I was pushing my body farther!!!! I decided to just do it. Just finish the 30 minute workout I had set up even if I pissed and moaned. Well, I did it and I was a hot sweaty mess after. But I feel GREAT!

I think I might pose myself and my readers a challenge (Apryl, I know you are the only person who technically "follows" my blog, but there are other readers, like Jenn and Paul).

THE CHALLENGE
Push yourself. Just make yourself work a little harder this week. It doesn't matter if it's a workout, playing with kids, cleaning the house, working. Just make yourself put just a little extra into what your doing.

Here's to "Change".

Hmmm, we shall see.

Whatever, I will support my president whomever he shall be. I just won't like it for a while. Now excuse me while I quietly pout and write my stupid speech.

My, that's a big blister you have there!

In honor of my girl Jenny I am dedicating this entry to her and her ginormous blister.

I am one of those who frequently gets blisters while pounding the pavement racking up miles. My blisters tend to from on the bottom of my feet. There are two main factors in the formation of a blister. MOISTURE and FRICTION! How can you avoid moisture and friction? Moisture wicking socks, lubricant (yup), and well fit shoes.

What the heck is moisture wicking socks? Basically, not cotton socks. Moisture wicking socks "wick" the moisture away from your skin, keeping you dry. They are made of wool or synthetic material, unlike your faithful cotton sock, which just absorbs the moisture and does not pull it away from your skin. (You can also buy other items of clothing which are moisture wicking, like pants so your legs don't chafe)
Here are my two favorite running socks.

The Ultimax Ironman




Balega Enduro Ladies

Next we will discuss lubricant. And while I find it to be useful in the bedroom as well as on tight door jams it's also very helpful as blister prevention. Basically it helps your foot glide across the surface of the shoe as opposed to rubbing it causing mass friction and eventually a blister. There are many products you can use. From Vasaline to BodyGlide, you have items to lube up your feet. My favorite happens to be BodyGlide. This runner doesn't leave home without it.

I know I have posted my latest shoe purchase in a previous entry, but I will take the time here to tell you that no two feet are the same. Meaning, what works for me probably won't work for you. My feet seem to perform best in Nike shoes. I had a pair of Aasics in the past that I thought worked, but boy was I wrong. Not only can the wrong shoes cause blisters but they can cause a whole slew of issues, like shin splints. Go to a place that specializes in running/walking shoes. They will be sure to get the shoe that fits your foot right. Look for stores that actually monitor how you walk in the shoe and how your foot pronates (or doesn't) and checks your arch and all that good stuff. Sure you shell out extra cash, but you will most likely avoid frequent blisters and you will be able to push your self harder when you are training.

That's all I have to share with you today. Come back tomorrow when I am biting my nails, anxiously awaiting the Election Day results!

Thoughts

Today is just a list of random thoughts, because I am in no way having any sort of clear thought process and my mind has been wandering:

Accepting my gray hair is a possibility
I hate laundry, but dishes piss me off
Fucking Scrabble
I don't like my job
I totally fucked up on my speech
...because I didn't write it
Why didn't I freakin' finish college when I had a free ride?
Do you think that mac 'n cheese will be as good tomorrow as it was tonight?
I need to exercise, I am getting lazy again
and rolly polly
my stomach is hard but from the lard I have been ingesting
hmmmm, ingesting doesn't have a j in it
THINGS TO DO, CALL KS
I need to clean house this week
I need to get myself a job that makes me happy
my stomach hurts a little
I am tired as hell and it's 9:54pm
Tomorrow is a new day
fuck cleaning