Sheri's Weight Loss Journal

Closing out another year ...

2009-12-31T10:30:00.000-08:00

Here I am, at the end of another year, reassessing the previous year, looking forward to new things in the coming year. And, again, thinking about the goals I want to accomplish in 2010.

Wow. Twenty-ten. How did that happen?!

Most of what I accomplished this year was not in the "fitness" category. I did get in some great hiking with my family in Utah. My parents, my brother, and two of his kids, and I went camping and hiking in Zion and Bryce Canyon National Parks. We did this totally amazing river hike in Zion, hiking up the Virgin River, chest deep at times, but mostly waist deep.

I saved up enough money to achieve home-ownership. Wasn't sure that was ever going to happen, a few years ago, as I watched home prices soar out of my reach. But, I made it! Have a nice home with a swimming pool, which I am planning on utilizing in my fitness goals for the coming year. And, now that I have a garage, I have a place to keep a bicycle, so, am thinking about making that purchase as well. I find the more things I have at my disposal to sneak fitness into my life, the more success I see.

I also have gotten back on the Weight Watchers wagon again. Through Weight Watchers, I was my most successful at losing weight, and keeping it off. Can't say that I've really lost weight, but, during the process of house hunting, packing, and moving; which for me meant a lot of fast-food eating, while I was packing up my kitchen, and trying to keep distractions to a minimum, I successfully did not gain weight. I'm sure the fact that I moved out of a townhouse (stairs) into a two-story home (more stairs) helped add exercise that I did not really count ... enough that my knees were hurting during the packing/moving/unpacking!

So, what are my fitness goals for the coming year? 20 minutes of activity 4 days a week (or, every day I'm off ... I think nursing for 12 hours is probably enough activity now that I'm on day shift -- I walk at work between 9000 and 15000 steps throughout my 12 hours).

My first planned activity is to do a round of P90 workouts. They are very effective at beginning the toning process, and strengthening my core, and getting me ready for another workout. Unfortunately, as I recall, they do become monotonous, after while. I'm going to focus on the end result ... pool parties this summer!

I am supposed to work tomorrow, so, will determine my start date based on if I get canceled tomorrow or not! If I'm canceled, the program begins tomorrow. If I work, then, it'll probably not start until the following day.

Happy New Year's! I hope your coming year is better then the last one!

It's finally feeling like SPRING!

2009-04-01T17:30:00.000-07:00

Workout: Walk (3.13 miles)
65 min.

Planned on doing a ChaLean Extreme workout today, but, it was so gorgeous outside, I wanted to spend that time soaking up the sun! I'm about ready to go back to work, which means minimal sun exposure.

So, I chose to take a moderately paced walk around the neighborhood.

I went to Weight Watchers meeting this morning. Haven't been doing so well with the food lately. And, the scale showed. I am committed to journalling my food intake this week. I know that helps me stay on track, and lose weight.

Tomorrow starts my last week of work before vacation. My goal is to do 10 min. of some activity when I get home tomorrow night. I will set up the coffee pot, and prepare my food as usual, but, will then spend TEN MINUTES doing an activity (spin, run up and down stairs, jump rope, SOMETHING that requires MOVEMENT).

ChaLEAN Day 4

2009-03-31T12:00:00.000-07:00

Workout: ChaLEAN Burn It Off!
27 min.

Good workout. Nice and quick, with minimal equipment required. I finally got batteries for my HR monitor, but still haven't gotten them in the watch. So, the statistics weren't available.

But, I think I'll feel it tomorrow ... am actually already feeling it in my lower back!

Workout: Tennis
~1 hour

Had a good beginning to getting back into playing tennis today. Spent close to an hour playing a little tennis with a friend. My racket handle has degenerated, so will need to take care of that before the next game (probably Monday). I definitely felt rusty! But, it's been probably 4 years since I last played, so I guess that's to be expected.

Goals:

Workout: ChaLEAN Burn Circuit 3
Eat 5-6 small meals every day.
Drink 6 bottles of water.
Take my vitamins.

ChaLEAN Day 3

2009-03-01T13:00:00.000-08:00

Workout: ChaLEAN Burn Circuit 2
39 min.

Still haven't gotten a new battery for my HR monitor. Have it on my list, just haven't gotten to the store to get it.

Workout: ChaLEAN Burn Circuit 2
Sumo Squat w/ Bicep Curls: 15#/10
Lunge w/ One-Arm Tricep Extension: 10#/10
Dead-Lift Row: 15#/11
Sumo Squat w/ Overhead Tricep Ext.: 15#/11
Dead Lift w/ Double Row: 15#/6 (legs were shaking all over the place!!)
Bowler's Lunge w/ Single-Arm Row: 15#/10
Bicep Curls w/ Abductor Balance: 10#/10 (didn't use abductor band this week)
Forward-Lean Lunge w/ Double Row: 15#/12
Triple-Threat Push-Ups: 12 knees (my wrist was hurting before starting, so I didn't even attempt a single push-up on my toes ... next week I will)

Seemed like I chose the right weights for each of these. On the first one, I started out with 10 lbs., but on my second curl, I switched over to the 15 lb. weights. Had to work hard to push through on this workout, but I did it!

Goals:

Workout: ChaLEAN Burn It Off! & Recharge
Eat 5-6 small meals every day.
Drink 6 bottles of water.
Take my vitamins.

ChaLEAN Day 2

2009-02-18T13:00:00.001-08:00

Workout: ChaLEAN Burn Intervals
46 min.

ChaLEAN Ab Burner
10 min.

HR monitor battery needs to be replaced. I thought I had a spare battery, but couldn't find it, so, I wasn't able to use it today. Would have been interesting to see those results!

Wow! That's quite a great full body workout! Those muscles were burning with those workouts! I mostly kept up with ChaLEAN, there were a few of the routines that I had to pause a bit, or quit 5 or 10 sec. before they did. The Ab Burner, however, was a different story!! Actually, I was trying to do the standard workout, what Chalene was doing, and then I'd remember to watch the modification, which was definitely more doable! I'm definitely looking forward to the improvements in my abs and core that will result with that workout!

Goals:

Workout: ChaLEAN Burn Circuit 2
Eat 5-6 small meals every day.
Drink 6 bottles of water.
Take my vitamins.

ChaLEAN Day 1

2009-02-16T13:00:00.000-08:00

Workout: ChaLEAN Burn Circuit 1
39 min. (with a few pauses to write down my workout details)
burned 269 cal.
HR max: 152
HR ave: 127

I didn't start when I planned ... but I did start!

Workout: Burn Circuit 1
Sumo Squat with Hip Lift: 15#/12 (Not sure if I can get to 10 reps with 20#, but I think next week I need to try.)
Lunge with Posterior Fly: 10#/12 (Surprised that my shoulder didn't hurt with it ... but I think I'll wait a week before increasing the weight.)
Push-Up with Leg Lift: 5 (toes)/5 (knees) (Will add a push-up next week.)
Dead Lift with Posterior Fly: 5#/12 (Definitely need to increase the weight on this one next week.)
Lunge with Core Rotation: 15#/10 (I think I was gripping the weight too tightly, forearms got a great workout with this one!)
Bench Press & Leg Lower: 15#/11 no band (Abs really felt this one! I did the leg lifts, just without the band. I think I will focus on keeping my legs straight with my lifts next week.)
Squat with Side Bend: 15#/12 (Hands felt like they couldn't hold the weight ... kept expecting my hands to let go!)
Forward-Lean Lunge with Dbl Arm Posterior Fly: 5#/12 (Will increase my weights here, too. Looks like I can stuff the 5 pounders into the back of the closet! ... not bad, considering I haven't done any strength training in a while--except if you count work.)
Chest Fly with Hip Lift: 10#/12 (Did the extreme push-ups on my knees. Wow! Eight-count push-ups are incredibly difficult!!)

Plan for my next Burn Circuit 1 workout: No more 5#, and some of my 15# will increase to 20#.

Wow! What a workout! My body feels great! I definitely worked my arms, back, core and legs! I do love the quickness of the workout, you push yourself hard for a shorter time period. But, I do feel like I could still do some more exercise, I don't feel completely wiped out.

I've already plugged in all the workouts into my calendar, so, I don't want to shuffle them all a day or two later. So, I'm rearranging the schedule a bit, and won't take the rest day tomorrow.

Goals:

Workout: ChaLEAN Burn Intervals & Ab Burner
Eat 5-6 small meals every day.
Drink 6 bottles of water.
Take my vitamins.

ChaLEAN Day 0

2009-02-15T21:00:00.000-08:00

I am starting ChaLEAN, so here are a few pieces of information I need, before I begin the process, to remind me where I started.

Fit Test Results: . . . . . 2/15/09
Push-Ups: . . . . . . . . . 10 (toes)
Crunches: . . . . . . . . . 1
Squats: . . . . . . . . . . 26
Forearm Plank:. . . . . . . 15 sec.
Overhead Shoulder Press:. . 5#/13; 10#/9
Bicep Curl: . . . . . . . . 10#/11
Sit and Reach:. . . . . . . 2" beyond feet

I was surprised that I needed higher weights for the shoulder press. Historically, I have weak shoulders, which require slowly increasing the weight. The muscles were burning, but there was not weakness felt, or sharp pains. (Encourages me that even though my exercise hasn't been optimal, it's not been as horrible as it could have been.)

Measurements: . . . . . . . 2/15/09
Chest:. . . . . . . . . . . 40.5
Right Upper Arm:. . . . . . 13.5
Left Upper Arm: . . . . . . 13.5
Waist:. . . . . . . . . . . 37
Hips: . . . . . . . . . . . 45.5
Abductors:. . . . . . . . . 42.5
Right Thigh:. . . . . . . . 25.5
Left Thigh: . . . . . . . . 25.5
Weight: . . . . . . . . . . 173.8 lbs.
Body Fat Percentage:. . . . 34.6%

Not the greatest numbers. But I've gotta start somewhere. The bodyfat percentage was recorded using the biofitness website. I've got a bio-impedence device for measuring body fat, which I will probably use, however, it needs to be used at the same time every day. I usually use it first thing in the morning, when I first get out of bed.

Pictures:

Pictures are coming. They're on the camera, just need to get them on the computer, and then crop, etc.

Starting Over

2009-02-13T17:00:00.000-08:00

Starting over. It does seem like a lot of my posts start that way for me. There's a certain repetitiveness in them along those lines. But, I can take comfort in the fact that I do indeed start over! That each drop-off in exercise routines doesn't mean an end, but a detour in my journey ... and it is a journey!

I went to day shift last summer, in an attempt to help me feel better, and to have more energy. All most immediately I felt better, though it took a couple months to sleep better. However, my energy continued to lag. I had finally decided to just accept the fact that I was lazy ... my lack of energy obviously had nothing to do with working the night shift for so many years since I continued to have little energy.

When I went to see my doctor for my annual physical, I brought with me a list of lab tests that I wanted ... all related to energy. Vitamin D, Vitamin B12 (I've been a vegetarian my whole life, with short bouts of veganism), Thyroid (any excuse is acceptable), and a CBC. Turns out, my body needed a little tweaking. My Vitamin D was extremely low, Vitamin B12 was in range, but low-ish, Thyroid was in range, Hemoglobin a little low, and on the Chemistry, my Albumin was also low. Within a week of taking Iron, Vitamin D and Vitamin B12 supplements, I woke with more energy! I was surprised and impressed with how quickly it turned around for me! I've also really tried to focus on increasing my protein intake.

So, with all those additional factors taken care of, I think I'm ready to get back on a program again. With the encouragement of a friend, I have decided to give ChaLEAN a try. It looks like a little less time committment than P90X or P90X+, which when just starting out, is a helpful thing.

So, I'm starting tomorrow ... a little valentine for my body! Measurements and photos will be posted soon.

Nike+ Human Race 10K

2008-08-31T18:00:00.000-07:00

Workout: Walk 6.92 miles (Nike+ The Human Race 10K)
Time: 2:38'53"
Calories Burned: 1011
HR max: 134
HR ave: 118

~*~*~*~

A month or more ago, while plotting out my training plan for my Half Marathon in October, I stumbled across information about the Nike+ sponsored "Human Race 10K". The concept is to have 1 million+ runners running together ... there are 26 race sites on several continents, plus all the people running on their own, using their Nike+ products to race along with those at the organized races.

Unfortunately, I've been sick for over a week. So, haven't trained at all this past week. And, have found it difficult to get workouts done, with the heat, all summer long. So, I knew there was no way that I could run a 10K ... and not pay for it later! So, I decided to walk the race.

The problem, was coming up with a route for my race. I could head out in one direction for 3.1-ish miles, and then return. Or, I could do my usual 3 1/2 mile loop twice. But, since I was afraid I might get wiped out, because of my recovery from illness, I chose to walk around the neighborhoods near my home. (Gave me the added benefit of scoping out the current home situation in one of the areas that I'm interested in purchasing.

Because I don't seem to be able to calibrate my Nike+ accurately, it seems that if there is any variance in my pace (which is most of the time), I get inaccurate mileages. I like that it uploads everything automatically to the webpage, and I can view my pace with the little graphic. But, I'm thinking about going back to my garmin ... it just takes so long to sync up with the satelites. And, I feel like such a nerd wearing 2 watches (HRM & GPS). Hmmm, maybe that's the excuse I need to buy the upgrade?

Anyway, I wandered around the neighborhood in a fairly circuitous route until my iPod told me I'd walked 6.21 miles. Having measured it with Nike's "map-it" function, it turns out I actually walked 6.92 miles. 2:38'53" was my time ... speedy 22:56 min./mi. pace!! Oh, yeah ... just call me speedy!!

It's certainly not the kind of time that I was wanting to try for. But, I'm glad I did it. I'm proud of myself for completing it.

8 Rules for Change

2008-08-20T18:00:00.000-07:00

Found this article that I had clipped, from the Aug. 1, 2007 Woman's Day magazine. Thought I'd share ...

8 Rules for Change

1. Follow your bliss. Think about what you like to do in your free time, what you're naturally good at, what you enjoyed before marriage or children. If you're not passionate about your new pursuit, you might be quick to give up if you don't see success right away.

2. Dream big. If you want to be an art collector, for example, see yourself with a gallery in many cities. "This way you're more likely to come up with a plan that excites you," says Karla Freeman, LCSW, a psychotherapist and author of Creating Magic in Midlife.

3. List your barriers and concerns. Putting obstacles down on paper gets them out of your head and into the open, where you can start dealing with them. Think of tools you used in the past to overcome similar obstacles, such as lack of time or money.

4. Act your way into your next life. Every day, take a few minutes to stand up and teach that yoga class or gather inventory for your shop. "Pretending to be the person you want to be strengthens your actions and builds your sense of yourself," explains Freeman.

5. Give yourself the OK to be a little selfish. As a woman, you've likely spent years putting your family's needs ahead of your own. Midlife is a time to put your needs first, at least part of the time, and not feel guilty because you want to be happy.

6. Try not to think about how hard it is. "If you only focus on how much time or effort it will take to put your plan into action and make it happen, you're not going to want to do it," says Freeman. Alternate difficult tasks with ones that are relaxing and fun.

7. Align yourself with the right people. Discuss your plans only with family and friends who offer encouragement and believe in your ability to make over your life. Also, find people who are already doing what you want to do, and ask how they got started.

8. Ask yourself, "If not now, when?" If you don't start now, you will still be a year older next year "Once you take the first steps, momentum builds, things start happening and you start seeing your life in a new light," Freeman adds.

P90X+ Day 3

2008-01-23T16:30:00.000-08:00

Total Body Plus (45 minutes)

Squat/Glute Challenge:
Wall Squat: 1:46
Dumbbell Squat: 30/15# (forgot to do single leg!!)

Started out feeling pretty stiff and sore from the previous days workouts. The warm up felt good. Definitely had more mobility after I warmed up. Because of the sore muscles, I had a little difficulty getting those assisted pull-ups done; and, the push-ups were difficult to get many because I was afraid I was going to crash and not get up! Toward the end, my right wrist started hurting a little, also, so, I backed off.

Total Body Plus:
O Crunch Push-Ups: 4
Pull-Up Crunch: 1 (assisted)
Dead Lift Curl Press: 8/10#
Step Kick Back Chair position: 12/5#
Sumo Chair: 10
Chuck-Ups:8
Position 1: 4
Position 2: 2
Position 3: 2
Clink On Run: 1 ... in the dangling position
Lunge Press Bella Twist: 7/10#
Balance Curls: 12/10#
Running Man: 14/5# (each side)
Hindu Pike Push-Ups: 2 ... I was afraid of a crash-landing on my head!
Lunge Squat Lunge: 6/no weight ... for some reason, this one was confusing to me, so I didn't use weights this time so I could just focus on form, and movements; I kept forgetting to do that squat in between
Mr. Moon: not done ... no balance at this point in the workout!
Kid Play: 3 each
3 & 3: 2 sets of 3 each/10# on the squat, pull-ups were assisted
1/2 Dervish: done ... the twisting worried me a little (fear of back strain or injury), but it actually felt good!
Weighted Warrior: 2/5#; 5/no weight ... shoulder was popping with the weights, so, I decided to not use any weight until my shoulders are stronger
1 & 1: not done ... just didn't have it in me to do another push-up or assisted pull-up (muscles were shaking even when not engaged)
Lara Lunge Crunch: 8/no weight ... it looked confusing to me, so, I wanted to take one element to focus on out of the equation ... I probably could have used weights, next time I will
Spiderman Jumps: not done ... again, just couldn't do another push-up without laying on the floor
BONUS: Plyo Push-Ups: not done ... next week my goal will be to do every exercise in the workout

It feels good to have accomplished another workout. Four-in-a-row for me! It may be difficult to work tonight, with these sore, stiff muscles ... but, I can feel the fat melting away! So, that's a good thing.

Now, I need to fix my food for my night at work.

I've been doing some reading about food. A lot of reading, actually. And, I'm going to give a "no-wheat/gluten" diet a chance. Considering that I am vegetarian, it's going to be difficult, especially, attempting to get in all the protein servings of the P90X Phase 1 diet!! But, I'm going to give it a chance, and see how that makes me feel. I'm also going to try to drop the creamer in my coffee ... I bought Silk Creamer to try.

I'm going to give it a week-long trial. And, if I'm not totally sick of tofu and eggs (about my only protein source) by then, then I'll continue it. At that point, I may try to drop the dairy products, too.

Plans for tomorrow:
Abs/Core Plus
Eat "on plan"
Drink 6 bottles of water

P90X+ Day 2

2008-01-22T18:00:00.000-08:00

Interval X Plus
44 min.
burned 382 cal.
HR max: 164
HR ave: 143

Abs/Core Plus (deferred)

Squat Challenge (baseline assessment):
Single Leg Dumbbell Squat: 15/10#

Wow!

That was quite a workout. I was doggin' it toward the end, a few of those moves got my variant of running in place or jumping jacks, because I just didn't have it in me, to push through another 20 seconds!!

Actually, while I was sitting on the couch, waiting for the infomercials to finish before starting Abs/Core Plus ... I fell asleep!! Talk about recovery!! A nice little 30 minute power nap!

I started to attempt Abs/Core Plus ... but my core didn't have it in me. So, I've decided I need a rest day in between. I'll give it a try with tomorrow's Total Body Plus workout, or, on Thursday instead of PHH. Gotta listen to the body! I think I'll have a more efficient workout if I wait a day or so.

I didn't push through on my single leg dumbbell squats, only because I mainly just wanted to see where I was at, and what I could do (and if my goals are realistic). Mondays, Wednesdays and Fridays for the next 4 weeks are going to be squat challenge days for me. So, tomorrow, I'll push through to muscle failure, along with doing the wall squat.

Food was a little closer on-target today. I went and bought some cottage cheese to help me get some of the dairy in (I can eat only so much yogurt!!). I'll continue to work on that aspect of my process. I've done it in the past, I know I can get back on it, again!

Plan for tomorrow:
Total Body Plus
Squat Challenge: Wall Squats, Single Leg Dumbbell Squats
Eat "on plan"
Drink 6 bottles of water

P90X+ Day 1

2008-01-21T22:00:00.000-08:00

Upper Plus (50 minutes)
Abs/Core Plus (12 minutes)

Squat/Glute challenge: Wall Squat 1:23.75

I started my workout with the Wall Squat. I surprised myself with how well I did with it. I put a song on my iPod, and propped myself while singing along ... hoping that by singing, I would distract myself.

Then, I moved into the X+ workouts. Upper Plus required a lot of pausing ... partly because I was pooped, and partly because I had to see what they were doing! I ended up cutting Abs/Core Plus short, due to time constraints.

Upper Plus:
Double Double Dip'll Do Ya: 6 ... my chair situation isn't real steady
Dead Leg Switch Pull-Up: 5 assisted
2-Direction Circle Flies: 18/5#
Lunge Curls: 12/10#
Hammer Kick: 10/5#
Frog Push-Ups: 7
"L" Chin-Ups: 3 (freefall) ... poor form, and definitely no control on the way down!
Fly Blaster: 8/5#
Lean Back Curls: 15/10# ... these will take a while to master, my elbows wanted to come forward
1-Legged Bridge Dips: 12 (2-legged) ... I chose to not lift my legs (yet), to get more quality and quantity
Spiderman Push-Ups: 3 ... uh, yeah ...
7-Point Pull-Ups: 5 (assisted)
Warrior Swim: 5/5# ... balance was an "issue"
Pumper Curls: 12/10#
Side Hammer Kick: 10/5#
Iso Climber Push-Ups: 5
Clean to Negative: 5/1
Shoulder Everything: 9/5#
Bicep Everything: 10/10#
Combat Push-Ups: 3

Abs/Core Plus:
Hanging Toe Tap Knee Raises: 4
Tip Toe O Crunch: 8 ... took me a little bit to get it ... or my numbers probably would have been bigger
Scorpion Plank: 6
Banana Cannonball: 2 ... all I can say, is, at least I tried
Hanging Up & Overs: 2 ... hands were hurting ... gotta remember to wear my gloves
Discus Throwers: 8/5#
Warrior Bow: 6
Scissor Climbers: 0 ... I watched
Hanging Knee Kicks: 2
Wood Chopper: 8/5#
-- cut the workout short --

I can say that this workout today was a good baseline workout. A beginning. I can only go UP from here! Actually, in 12 weeks, I think I'll be cranking these exercises out much more effectively.

Already this evening (I just finished 5 hours ago), I am feeling the effects of the workout!! My core is going to be sore in the morning!! Not sure how I'm going to do that workout again tomorrow. With all the discussion about recovery, I do find it odd that the schedule has the Abs/Core workout on back-to-back days.

My shoulders were surprisingly tolerant of the workout. I did chose to go with slightly lighter weights, mainly because I didn't want any of my injuries to flair up on me and cause me to have to sit out, again. I think by week 2 I can feel more confident in pushing myself to my max again. (Part of my hesitation to workout, during the last 2 weeks, was mainly because I was afraid of re-aggravating the injury. So, for me to feel comfortable, I think I need to ease into it, for right now.)

Food was better today. Not as great as it could have been ... not that I ate "bad" stuff ... I just didn't fill in all the boxes today. And, it's late enough, I'm not eating any more!! Tomorrow, I'm going to work a little harder at getting all the servings in. I've planned a slightly higher protein-content breakfast for the morning, which should help.

Plan for tomorrow:
Interval X Plus
Abs/Core Plus
Eat "on plan"
Drink 6 bottles of water

The beginning

2008-01-20T22:00:00.000-08:00

Life has gotten in the way, lately. Between a very painful muscle strain in my back (rhomboid) and bursitis in my shoulder, and then the occasional (chronic) pain in my wrist I had managed to get away from working out, and the body that I was actually starting to become proud of.

Because any little workout seemed to cause my back to flare up I got completely away from working out. I would walk, occasionally, but even that had to be fairly sedate ... or I risked triggering more spasms.

Because walking was such a different workout style than I had become used to, with the P90 and P90X programs, it almost seemed "too lame" to me ... so, instead of accepting the benefits of a workout that I could do, I mostly did nothing.

Even my eating was starting to get out of control.

My shoulder no longer hurts when I raise it above my head. I can lift patients without feeling any discomfort under my shoulder blade. And, the "normal" mobility is back in my wrist. I'm actually feeling good. So, I've decided I'm ready to get back on a "program" (that seems to be how I function best). Actually, I've been ready for two weeks, but, have been afraid of causing all the pain to come back.

Beginning tomorrow, I am starting a round of P90X+ Classic. I'll start slow this first week, and see how things go ... if I have to do the shoulder exercises with water bottles instead of weights, because I'm afraid of bringing back the bursitis ... that's what I'll do.

Basically, I've decided I need to (in the words of Nike) JUST DO IT. Jump in with both feet. (You know all the cliches ... so do I.)

***

My Workout Details:
Jog/Walk (3.5 miles)
59 min.
burned 548 cal.
HR max: 176
HR ave: 149

Starting Over

2007-11-12T16:00:00.000-08:00

The greatest accomplishment is not in never falling, but in rising again after you fall. ~ Vince Lombardi

Workout:
P90 Sweat 3/4
41 min.

November Push-Up Challenge: 60 of 10,000 (84 total)

Today, I woke feeling pretty good! What a nice change!! It felt good to finally not hurt, or fear back spasms when I moved! And, because I only had motrin before going to bed (no narcotics or muscle relaxers) I woke with a clear head!

Decided to start out a little easier today. By that, I mean, not start out with a P90X workout. So, today, I did the P90 Sweat 3/4 workout. Felt good to burn some "goo" ... as Tony Horton would say.

I have gotten a slow start on my push-up challenge, because of injury, and not working out. I'm going to do my best during the rest of the month and see where I'm at. I may repeat the challenge in December, or, I may continue with my plan of challenging another part of my body.

Not sure what workout I'm going to do tomorrow. But, I'm doing something!!

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

starting over

2007-11-05T20:00:00.000-08:00

Workout:
Walk (3.5 miles)
75 min.

November Push-up Challenge: 12 of 10,000

My back is still bothering me. But, I wanted to do something. Since I'm able to walk without much difficulty, I decided that was where I would start.

I also decided to put in a beginning effort on my 10,000 push-ups ... I've started, slowly, doing them. Not too much, I notice a little twinge in my back with them.

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

P90X - Day 3

2007-10-22T20:00:00.000-07:00

Workout:
Shoulders & Arms
57 min.
burned 367 cal.
HR max: 154
HR ave: 122

Fear.

I think that's what's been keeping me from doing this workout. Even though I knew I could modify the exercises, lighten the weights, or just skip the shoulder ones, if it was too much, I still couldn't bring myself to do this workout.

I'd schedule the workout into my day ... and then procrastinate until either I'd run out of time, or, I'd just do something else!! I had actually decided, today, if I couldn't face my shoulder fears, then, this week I'd skip the workout, and move on to the next one.

But, this afternoon, I just made myself do it. I definitely lightened the weights, but pushed myself (within reason), and got through most of it. The later exercises in the workout got lighter weights, and then, the last 3 times, I skipped them ... I was having more pain. I couldn't tell if it was something in my shoulder, or from the muscles being worked, so, I opted to bale on the workout.

I'm glad I did the workout. It felt good. This has always been one that I enjoy doing ... increases in muscle definition show quickly.

Shoulders & Arms:
Alternating Shoulder Presses: 10#, 14 reps; 15#, 11 reps (I pushed myself on this one)
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps
Two-arm Tricep Kickbacks: 10#, 15 reps; 10#, 12 reps (this was difficult for me to push through)
Deep Swimmer's Presses: 10#, 9 reps; 10#, 10 reps (shoulder hurt a little ... heard popping with some of the movement)
Full Supination Concentration Curls: 10#, 11 reps; 10#, 11 reps
Chair Dips: 7; 8 (I was a little hesitant to do these, with my shoulder problems, but, I did bent-knee chair dips ... and made it! No shoulder pain, like usual.)
Upright Rows: 5#, 12 reps; 5#, 13 reps (really dropped the weights on this one ... I normally struggle with the upright rows ... shoulder really felt it at the top of this)
Static Arm Curls: 10#, 16 reps; 10#, 16 reps (the last 4 were a struggle)
Flip-grip Twist Tricep Kickbacks: 5#, 12 reps; 5#, 10 reps (I worry that my form isn't right on these, with heavier weights ... next time, I should increase the weight though)
Two-angle Seated Shoulder Flyes: 5#, 5 reps; SKIP (I didn't get very far with these before I felt pain with movement, bot just at the top of a move ... decided it would be better not to push my luck on the shoulder)
Crouching Cohen Curls: 10#, 12 reps; 10#, 9 reps (I find my quads hurt before my biceps are ready to give out, but then, if I rest the quads, the biceps are too tired when I try to push through to do a few more!)
Lying-down Tricep Extensions: 10#, 9 reps; 10#, 8 reps
In & Out Straight-arm Shoulder Flyes: SKIP; SKIP (decided if the other shoulder flyes hurt, these wouldn't be any better)
Congdon Curls: 10#, 10 reps; SKIP (feeling pooped)
Side Tri-rises: SKIP; SKIP (was worried that I might be tweaking the shoulder with this ... even though it is a tricep exercise)

Overall, I think I had a pretty good workout. There were some decreases in weights and reps from the last time I did the workout, but, there was definitely some positives that I can take from this, too!

I suspect the shoulder will be a little more sore than usual tonight, I may take some prophylactic motrin so I can sleep ... since I didn't sleep too well last night.

I'm skipping Yoga X tomorrow. I've been slacking on these workouts. And, so, I think I'd like to get through strength workouts, since I'm so far behind. Yoga seems like an acceptable workout to skip this week. My flexibility isn't so great, so, I don't think I'll probably skip many of them. But, I just feel like I need to really rev-up my workouts.

I didn't get to Ab Ripper X today ... so I'll do it tomorrow.

I've got a busy day tomorrow ... so will have to get the workouts done in the morning, or they won't be done.

Goals:

Legs & Back. Ab Ripper X.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

None ... again.

2007-10-21T20:00:00.000-07:00

Workout:
None.

I was going to do my shoulder stretches and exercises today. But I was afraid!

I did them late Friday afternoon (the stretches), and had difficulty sleeping part of the night, because my shoulder ached ... no matter what position I put it in!! Laying on it, or not; supported, or not! I know ... in order to have a chance to get better, I must do them.

I do have motrin ... I suppose I should use it!

Today was spent watching football, doing some paperwork (catching up on the piles "to attend to" that tend to accumulate if I'm not careful), and then, because I was tired, and cold ... there was a nap, as well. I'm resting up ... I guess(?) ... Monday and Tuesday are going to be busy days, that won't include much downtime, except in the evening when I'm doing my teenager-sitting.

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

No Workout

2007-10-20T21:00:00.000-07:00

Workout:
None.

I have no excuse.

I did some deep-cleaning (spring-cleaning type housecleaning) and then headed out for my day with friends. Probably should have done my workout, instead of scrubbing my floors and counters in the kitchen.

I did walk a lot (shopping), but, that probably doesn't really count for a workout, since I didn't get my heart rate up!!

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

Too Tired

2007-10-19T19:00:00.000-07:00

Happy Birthday, Laura!! (My niece turns 14 today!)

Workout:
None.

Those were some crazy nights at work this week!! Wednesday night I was busy, I didn't get a chance to eat until about 11pm!! (Not good! ... Blood sugar was dropping!) And although Thursday was a little better (for me), some of my coworkers were crazy-busy!!

So, I decided to flake out on my workout today, as well. I got up a little early ... hoping for a good night of sleep ... got some housework done, fixed dinner, and then was exhausted! So, I vegged out until I headed to bed.

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

Just give me sleep!!

2007-10-18T17:00:00.000-07:00

Workout:
None.

Wow! Those stretches I did yesterday didn't feel like much when I did them, but, my shoulder ached enough last night, that I took a couple motrin to cut through the pain!

Today, I was so tired, I just couldn't get up early. I actually, set my alarm for my later time, when I went to bed this morning ... so I got 6 hours of sleep today!

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

"How to Treat Your Rotator Cuff"

2007-10-17T17:00:00.000-07:00

Workout:
None.

Got a new book on shoulder injuries today, "Treat Your Own Rotator Cuff" by Jim Johnson. I'm anxious to get rid of the pain/discomfort with the shoulder, in certain movements ... I want things back "the old way" ... before pain!

So, instead of working out, I ended up reading the book. Interesting read. A lot of research-based information (the research discussed on strength gains, follows what P90X does). I did the stretching exercises in it. I only have pain in my right shoulder, but, I'm going to work on both shoulders.

The stretches didn't feel strenuous to me. I went through them, but, didn't hold them for the full 30 seconds recommended. (Mostly, because I was just testing them out.)

Between nap-time, and reading the thin, little book, I ran out of time to do a "real" workout. I am going to try to do the stretches on most days. And, the strength exercises are to be done once a week.

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

Wii Workout

2007-10-16T21:00:00.000-07:00

Workout:
Wii DDR (Dance Dance Revolution)
70 min.

I needed an hour long workout today. So, instead of HHAs, I decided to give my newly purchased DDR a chance! I played with it for a few minutes, and then, put it into workout mode so it wouldn't stop for so long between songs, with a workout goal of 30 minutes. And then, I played around with it a little more at the end trying to push myself (skill-wise).

I attempted to keep my core engaged during the workout. And ... I had fun!

Since this was my first time playing it, I disabled the hand movements. I wanted to be able to focus on the feet only, for this time. But, next time I play ... I'll be moving my hands as well!!

Not sure how many calories I burned (I didn't wear my HRM), but, I was sweating like crazy, and was feeling whipped afterwards!

I've been rereading Tosca Reno's book, "Eat Clean Diet". I enjoyed it the first time ... and am enjoying it again. I wanted to refresh my memory on clean eating. Plus, I remember feeling totally pumped and motivated last after I read it last time ... and I wanted that feeling again.

I've got some great meal and snack ideas, and think I'm ready to focus on getting that extra effort with the clean eating, that I've been missing. Consistency is my biggest problem. When I work, I can stay focused on the food (harder for the exercise). When I'm not working, food is much harder ... I tend to fall back on old habits.

Goals:

Shoulders & Arms. Ab Ripper X.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

Run, Sheri, Run!

2007-10-15T21:00:00.000-07:00

Workout:
Run/Walk (3.5 miles)
58 min.

Didn't sleep too well last night. I might have gotten 6 hours of sleep total ... it's my usual M.O. on my first night off. A positive note on that, is, I didn't require a nap today! (So maybe tonight I can sleep well ... all night long, not just the beginning and end!)

I was busy catching up on stuff from my weekend working. So, I nearly missed my workout. The plan had been to do Shoulders & Arms with Ab Ripper X. But, I didn't have the time for it. So, I went for a neighborhood run, instead!

I got it done!!

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.

Another missed workout

2007-10-14T21:00:00.000-07:00

Workout:
None.

Usual Sunday ... watching football, and falling asleep on the couch.

My team had a bye, so, that should have been an excuse to skip football for a weekend, and get that workout in. But, I was dragging, after my weekend of work, so, I don't know that I would have gotten a workout in, even if I didn't watch football.

Didn't get the workout in.

Goals:

Workout.
Eat 5-6 small meals every day.
Eat "clean".
Drink 6 bottles of water.
Stop eating at least 3 hours before bedtime.
Get enough sleep!!
Take my vitamins.