Workout Wednesday's - Tweaking the Routine

Image borrowed from Adria Richards' Flckr

Every Wednesday I adjust my routine according to what my needs may be. If you've been keeping up you know that I'm walking, doing jumping jacks, crunches and sit-ups. This morning as I was walking (after adding a minute to my walk) and thinking about my goals I realized I needed to change a few things. I'm already at my goal weight, it's a matter of staying within my range. I'm also very comfortable with not reducing my hip size since it would entail trying to be my 20 year old self and I'm pretty happy now. My problem area is my middle. I want to strengthen my core and in so doing lose my pouch.

Therefore this morning I made a few changes that I think are going to help me continue on my health path, and also really target my "problem area" the abs. I've taken away the jumping jacks because my shape ups are doing wonders for my legs, buttocks and thighs as I walk so I'm not sure I need the jumping jacks. I've added push-ups, and scissor legs to my crunches and sit-ups as well as a Pilates plank style position that really works the core.

One thing that re-assessing and tweaking does is it re-ignites the excitement for the routine. When a routine becomes just "routine" it looses it's lustre. I'm really looking forward to the new exercises and seeing their effects. I'm starting with 20 push-ups, 20 scissor legs, 20 seconds of the plank hold, 30 crunches and 16 sit ups. . . let's see how it goes.

I'm also about incorporating easy activities throughout my day so I take the stairs, park so I can walk an extra few steps and now I've decided to get myself an exercise ball (as seen in the photo) to use as my "chair" at my desk at work. Every little bit counts and it helps to keep me poised and hopefully with a strong core.

Oh Yeah, and here's my shoe! I purchase and wore them over the weekend and loved it!

If you're just joining this journey, click here to see all previous Workout Wednesday posts. I'd love to hear about the progress you've made in your health journey!

Workout Wednesday - Progress Report #3

It's that time again. Time when I let you know how things are going with my health journey and hopefully inspire you to get one or progress on your own journey. Last week was a crazy week for me so I had to postpone this post until today, but I'm happy to report, progress is being made.

I find it exciting to get up in the morning and start on my walk because I know I'll get amazing ideas and I'll feel energized once I'm done. I've progressed my workout routine gradually in order to let my body catch up then I've pushed forward. It's so nice to feel comfortable doing things at my pace knowing that it all works together and that this is my pace.

So what's been my progress recently?

Progress

Exercise: Walking 1.5 miles per day, 70 jumping jacks, 35 crunches, 15 sit ups
Water: 2.5 bottles per day (more than 6 glasses of additional liquids throughout the day)
Vitamins: 1 every day

Goal Measurements

Waist - 28.5 (down from 29 last month) goal - 25

Hips - 37.5 (steady from last month) goal - to remain steady

Weight - 117 (down from 119 last month, within goal range)

As you can see, I am making progress. I'm also being smart and assessing if my goals are working for me and if not I adjust them accordingly. Not to where I don't have to work, but to where I listen to what my body is telling me and go with that. I've got more energy to do more and keep up with my children, so it's going well.

I've decided that my progress prize is going to be these lovely non-practical sandals! This will be the first time I've gone out and purchased a pair of shoes just because I wanted. I'm not a shoe horse by any means, but I find pleasure in these. Besides, my progress treats are about want, not need so I'm thrilled! Can't wait to show you in person!

How have you done on your goals this month? I'd love to hear.

Click here to catch up on previous Workout Wednesday posts.

Workout Wednesday - Inspiration #1

Borrowed from  i can read

I hope this is the message I've been sending you from the very beginning of this journey! We need to move. How fast or how slow does not matter. It's not a race, it's a journey and we're all on our own path. What matters is that you get up, and take that first step.

Catch up on the Workout Wednesday series.

Workout Wednesday - Motivation

When I started on the road to better health in January I didn't know where it would lead. I wasn't sure I was ready to keep it up and to grow. But, as I have said all along, I'm taking one small step at a time, working The Kaizen Way. I read a lot of articles that say you need to do ___ for ___ minutes for ____ days every week for success. Then I turn away and say to myself "I need to do what I can, where I am, with what I have today." That has made a huge difference for me.

There are always external things we think will motivate us, but when it comes right down to it, we motivate ourselves. My internal dialogue is what keeps me waking up every day to exercise. The dialogue that says "you can't complain about your belly, if you're not willing to do anything about it" or the one that says "today is a good day to keep moving". Waking in the morning has become easier, dare I say a habit, that I now can't not do every weekday. However, results also help keep me moving. The old saying goes "if you do what you've always done, you'll get what you've always gotten", as I see, feel and experience changes I'm motivated to keep moving in the direction of those changes. As long as I continue to see positive results, there is no reason to stop pushing forward. Has my routine gotten harder? Yes. Do I want to stop sometimes or skip a step? Yes. Have I skipped, stopped or reduced? No. Why? Because I think to myself, "after these next few minutes I'm going to feel great that I got through it and my day will go well".

If you haven't started yet, what are you waiting for? Every day is a good day to start. However, the motivation must come from you and your internal dialogue with yourself. That is a huge lesson I learned in this journey. Today is today. It's your chance. If you don't take it, you are to be held accountable, no one else.

What motivates you to keep going along your journey?

If you're just joining our conversation, Click Here to see all other Workout Wednesday posts.

Workout Wednesday - Snacking

I am not a big snacker. I do like to have snacks once in awhile especially while watching a movie at home. However, snacking is not something I do on a regular basis. I also know that many people are snacker and that they love it. Since starting my whole workout routine, I have become more conscious of when I snack and what I snack on since there is no good from one change if you're just doing the same old "other" things you were doing before. I know that it's the salt and sugar in the snacks that keep me coming back, but as I reduce both in my diet, I find I don't crave the snacks as much.

Because I know I usually snack while watching a movie, I've decided to only allow myself two nights a week when I can snack on the Doritos and Soda I love, Friday and Saturday. All other days I'm only allowed dried fruits, nuts and vegetables. I know that may not sound like fun, but you'd be surprised at how yummy dried mango or apple can be as well as how much better you feel after drinking water instead of soda. I'm a firm believer in all things in moderation. I am not a big advocate of anything to the extreme, however, I do recognize that I can't work out, snack  and expect to get the results I want. So I've made my choices.

Do you have a snack you can't do without? How do you deal with it?

Click here to read other Workout Wednesday posts you may have missed.

Next Week: Keeping Motivated

Workout Wednesday - Progress Report #2

It's that time again! Time to get excited about the progress being made every day! Yes, I'm still working toward my goals. Yes, I'm still excited. Yes, it's going well and yes, it isn't always easy...

I think one of the main reasons I keep going is because I know that at the end of each month I have to give you a progress report. I can't give you a progress report, if I'm not progressing. Another major reason I keep going, and I'm still excited is that I am seeing real results! I feel great and I'm seeing improvements in the way I fit into my clothes. Those two reasons keep me getting up earlier in the morning and doing what needs to be done. What about you? What's kept you going on your goals?

Progress

Exercise: Walking 1 mile per day, 53 jumping jacks, 35 crunches
Water: 2.5 bottles per day (more than 6 glasses of additional liquids throughout the day)
Vitamins: 1 every day

Goal Measurements

Waist - 29 (down from 29.5 last month) goal - 25

Hips - 37.5 (steady from last month) goal - 35 (I'm reassessing this goal because as I work out, I notice I'm getting more muscle, less fat, and staying steady, this may be my new normal)

Weight - 119 (steady from last month, within goal range)

As you can see things are progressing nicely. So far so good. My incentive gift was to go get my hair done at a salon! I went on February 17th to Diva Salon in Leominster, MA and got my hair blown straight and a badly needed trim. My hair is looking great (not straight anymore) and feeling good. Next month I'm not sure what the incentive will be, but I'm liking this "treating" myself thing...

I'd love to hear about what you're doing. Remember, every new day is a chance to start new! It's not about how much you do to keep healthy, it's about taking small steps toward your goal. If you do one squat with the intention of getting to 20 squats, you're doing great!

Click here to be taken to the previous Workout Wednesday posts.

Workout Wednesday - Targeting an area

Courtesy of Downtownn.tumblr.com

Things are going well. I'm taking my vitamins, I'm walking a mile every day, I'm drinking tons more water than I ever have in my life and I'm feeling great! Now comes the true test. . . targeting the areas I really want to improve. Because I truly believe I need to go at my own pace, I've found I am more motivated. I'm not listening to any outside forces telling me how many times and how long I should be doing anything. I'm doing my research, finding my time and getting it done. I'm seeing results, so I'm motivated to keep going.

If you look back on my post about Goals, you'll see that my main focus is to get my mid-section to a place where I feel comfortable. In the research I've done I've found a "catch-22" that says, you should target an area, but all the targeting won't do a thing if you aren't doing an overall exercise routine to burn calories. So, after thinking that I could get where I wanted by just walking, I realized it was only the first step. Therefore, I'm finding more "minutes" to squeeze into my routine targeted work.

On Pinterest I have a board called "Get Moving" where I pin websites, motivational quotes and exercise plans that I think will help me reach my goal. If you're on Pinterest, I encourage you to follow that board. On that board I have several images (like the one above) that give a whole list of things to do for a certain number of days. It's great because they start you off nice and easy and slowly get you moving faster and harder in the direction you want to go. The Tumblr site where this image was found has all sorts of training boards like this one to help you reach your goal.

On Monday (2/13/12) I started this level (there is also a starter plan) because I've already been walking for a month and I need to make sure I'm pushing past my comfort level every day. Whatever your level make sure to do something that is helping you reach your goals and pushing you. This morning I did the "Day 3" after I did my walk and I'm finding that having my blood moving like that really helps to start my day off well. Crunches aren't too bad, but I do feel the muscles working. Because I wanted to make sure I was doing the workout properly I found a video on YouTube on Doing Crunches Properly and it made a big difference in how I held my body. I don't have a personal trainer so I need to do the extra work of making sure I'm not hurting myself in the process. Crunches are a key exercise in my targeting my "issue" area. So far. . . so good!

If you're just joining the conversation on getting healthy in 2012 click here to be taken to the previous posts. Getting started and getting moving is the idea. Health is all the little steps culminating in the achievement of your goals. Let me know what you're doing to keep on the healthy bandwagon for 2012!

Next week: Snacking

Workout Wednesday - Vitamins and your health

Image courtesy of Life 123

For me, one of the most neglected areas of health has been that of taking a regular daily vitamin. There are all sorts of arguments for and against it, but, for me, I think it's an important part of my diet because I'm not sure I'm at the place where I'm getting sufficient vitamins and minerals from my food intake. Having said that, I'm working on it, but for now I believe a vitamin is in order.

When I was working on getting pregnant, I was a good patient. I took my pre-natal vitamin regularly before, during and a bit after pregnancy (while breast-feeding) but once my babies were weaned it seems I was too. I never seemed to keep up the habit of taking a vitamin on a regular basis. However, just like most of what I've been writing about on Wednesday's this year, I've decided to change.

In the past few weeks I took up reading about vitamins and their importance and mainly why I should be interested in my intake level. The assumption is always that because we eat, we receive the vitamins we need and so why take extra. The truth is, with the types of diets most of us eat, we don't get nearly the nutrients our bodies need. Our bodies tell us in various ways such as: Fatigue, loss of appetite, or chapped lips. These occur when the body does not have enough of the "B" vitamins it needs. As a woman the vitamins and minerals I need to be concerned with most are: Antioxidants such as vitamins A, C & E; B vitamins (folic acid, B6 & B12); Vitamin D; Vitamin K.

Knowing this information I decided to start on a water-soluble (easier on the system) vitamin that contains all the necessary nutrients as a dietary supplement. What I've found is that coupled with my new exercise routine and my water intake, I now have more energy throughout the day and more focus to get my varied tasks done.

I am not a doctor, so I cannot recommend any dietary supplement for you. Which is why I haven't even given you the name of the product I'm using. We are all unique and have different needs. You, along with your doctor, should determine what your particular needs are and how to address them. Here are a few articles to help get you started:

Essential Vitamins for Women at Every Age
Best Vitamins for Women
Daily Vitamin Intake Chart

What are your thoughts on this? Do you take a vitamin? Why? I'd love to hear some feedback on this topic.

If you're just joining the conversation, here is a link to the previous Workout Wednesday posts.

Next week: Body Part Targeting

Workout Wednesday - Progress Report

Say hello to my little friend. Her name is Mia. I think I love her! Mia is the item I decided to "reward" myself with for sticking to my Workout Wednesday goals. I think, if you don't reward yourself along the way then what fun is it?! So I allowed myself to purchase Mia over the weekend and so far we're on our honeymoon. If you don't know, Mia is A Clarisonic Sonic Skin Cleansing System and she's wonderful. She works with your skin to help your cleanser pentrate more deeply and cleanse better than most other methods of cleansing your skin. It may be all in my mind, but I already see a difference in my skin when I wake in the morning and I've only been using it for 3 days!

But enough about my reward, you want to know why I'm rewarding myself so let's get to that part. When January began I told you that I wanted to enter the new year with goals of being healthier as well as more active. I'm a crocheter, that means I sit a lot, I'm also an assistant so again, I sit most of the day. Sitting is not good for you so I work on getting up every couple of hours to make sure I'm not causing myself irreparble damage. I started with setting a few goals. I don't expect to get to my goals right way because I'm working everything into a natural process for me. However, I do keep those goals in mind whenever I'm doing anything that I think can help me along the way.

Photo courtesy of TeamsterNation

The first thing was water. I have never been a water drinker, I have always had water when that was the only option. Oh how things have changed. After doing a bit of research I started challenging myself to drink at least 4 8-ounce glasses of water everyday in the form of two 16.9 oz. bottles of water. I'm happy to report I'm still drinking 2 bottles a day and in-between I drink herbal teas and some juice. I work on not drinking too much juice because of the sugar content. So goal number one is sticking!!

The second thing was walking. That's a big one for me because I just don't like having to make a whole production out of working out. However, on Monday, January 25th I got up, threw on some shorts and a tank, my walking shes, got on the treadmill and started 10-mins a day in the morning and .25 miles. I put my headphones on and it was a breeze! So ever since then I have been steadily increasing my time and my speed so that I can set a mileage goal and not just a "do it" goal. This morning I did 17 minutes and .8 miles! I have miles to go, but I think I'm on track and I'm feeling great!!

Stats:
 - Bust 34: goal 34
 - Waist 29.5 (down from 30): goal 25
 - Hips 37.5: goal 35
 - Weight 119 (down from 123): goal between 115 & 120

I hope that in some way I'm inspiring you to get moving with something you've always wanted to do, starting with one small step. Work youself into it and see what happens. I promise you'll be happier you did. I'd also love to hear about your journey.

Click here to be taken to all the Workout Wednesday posts!

Next week: Vitamins

Workout Wednesday - Walking

Image courtesy of "Walk for Healthy Bodies"

Here we are already into the fourth installment of this plan! I am still very excited about it and loving the small changes I'm begining to experience. What about you? Have you started to make small changes? Are you seeing any progress? If not, don't worry, the main thing is to keep doing it and being consistent in your efforts.

Last week I told you about changing my habits with water(link to post). I let you know that my goal was to increase my intake to ensure that I was getting enough fluids every day because of the health benefit. This week we're talking about walking. I don't know about you, but I'm not a big fan of exercising. I've managed to do it in the past for various reasons, but it's never been able to stick for me. However, I realize that the sedentary lifestyle I'm leading will cause me to "age" faster than I would like so I'm willing to do something about it. After having my baby girl last year I purchased a pair of "Shape-ups" that I blogged about briefly. Ever since then I haven't mentioned anything so I've decided I should let you know what's happening. My shape-ups have been getting a ton of wear inside the house and at work. That's it. I haven't done anything in the way of getting out and really putting them to work. However, I can say they helped tone some muscles that had gotten very litte use during my pregnancy.

So now what's the plan? Well, since I'm now documenting and setting goals that depend on me getting up and doing something, I suppose I need to put my shoes to much better use. In reasearching walking I found that it's one of the best things you can do for yourself because it's one of those things that can easily be done by almost anyone. Getting a short walk in your day can help improve your heart health, your penchant for diabetes, your cholesterol health etc. I don't like to exercise, but I actually love to walk so I'm going to start there and see where it leads.

My goal is to start walking about 10 minutes every morning either before I leave for work or mid-morning to get away from my desk. Because this is something new to my schedule I need to figure out what time slot will work best, however, I want to make sure that I get at least 10 minutes worth of walking in per day for the next two weeks. Once I get the pattern down I will increase by 5 minutes per two weeks until I am walking at least 30 minutes a day 5 days a week. I know it's a short time slot, but I don't want to overwhelm myself with a goal that become ominous! This goal gets me going slow and easy and I think it will work well for me.

Here are some articles you can read on the benefits of walking:
 - Walking: Trim your waistline, improve your health
 - Benefits of Walking
 - Health Benefits of Walking

If you are just joining the conversation,  here are some previous articles:
 - Getting Started
 - Goals
 - Water

What's your plan for a healthier 2012? Next week: Progress Report

Workout Wednesday - Water

Photo courtesy of Ids Water

In my ongoing effort to get healthier this year I decided to start with one small step and build from there.

Water.

Our bodies need water for all its processes and yet we don’t usually get enough. We’ve all heard it said that we need at least 8 8-ounce glasses of water each day but do we know what that means? I’d venture to say I thought it meant I’d never get enough water because 8 glasses of water a day seems overwhelming. Besides, why would we need that much? Turns out we lose water in so various ways, some we don’t really think of like breathing, so we need to replenish every day. So I did a bit of research to see what benefits I’d get and if this 8 8-ounce glass thing was true!

What I found
In doing research on the subject there was so much to absorb I decided to focus on what it would mean for me personally (I will provide links to relevant websites at the end of this post). Since I am an average woman, it seemed logical to go with the suggestions for that demographic. Now, keep in mind our needs vary depending on our activity, where we live and what we eat, so we all have different needs. In assessing my situation I found that if I drank 2 – 3 bottles of water a day, coupled with eating more fruits and vegetables, I could get my daily requirement. What’s that, well “average” women actually need about 9 8-ounce glasses of “fluid” a day and men need closer to 13! However, all fluids count! Some more than others, so if you drink two bottles of water and have two glasses of juice you’re ¾ of the way there for your day. If you’ve eaten fruits and vegetables you’ve probably gotten enough fluids for the day.

courtesy of Sustainable Footprint

What I’m doing
After doing the research I took my first step and started drinking at least 2 16-ounce bottles of water a day (equal to 4 glasses). Before this I wasn’t drinking much water and as I look back I can see some days when I didn’t get many fluids at all. Because the goal is to be healthier, those two bottles of water are going to make a difference. As I develop a new habit of getting enough fluids I’m more aware of what those fluids contain. So I drink more water and tea and less soda and juice only because I also want to reduce my excess sugar intake. . . more on that later.

Here are some useful links to articles that can help you develop a water/fluid plan that works for your lifestyle.

Mayo Clinic: Water-How much should you drink every day?
Freedrinkingwater.com: The Importance of Water and Your Health
Water Cure: You're not sick, you're thirsty
 
How much fluid intake do you get each day? Have your habits changed? Tell me what you think in a comment or email.
 
If you missed the previous posts in this Workout Wednesday series you can catch up here:
- Getting Started
- Goals
 
Next week: Walking

Workout Wednesday - Goals

Last week I introduced you to the idea of getting healthy in 2012! Not focusing on weight, but on being a healthy and energetic body. This week it's all about goals! When I made the decision it wasn't a resolution but a goal, and in order to acheive I need to know where I am so that I can determine where I want to be aka my "goal"! As I mentioned last week, it's about gaining healthy habits and making changes that will get my body fit, strong and healthy. If that means losing weight, a little or a lot, for you, then make sure to include a weight goal in your plan. For me, it's about looking at myself in the mirror and recognizing the body I now have as mine. It's also about keeping up with my two young children!
My plan consists of a few areas:
- Fitness / Exercise
- Diet
- Energy / Strength

I want to change eating habits that will work in conjunction with an exercise routine and get my body fit, energetic and happy! That's it! Below are the numbers I'm starting with and the goals I want to attain. I am not giving myself a date for all these things to happen, because being healthy is an ongoing process. When I reach the goals, the next step will be to maintain them. I'm starting in 2012, but this should go far beyond that!

Early 2010 I read a book called "One Small Step Can Change Your Life: The Kaizen Way" it was all about taking the smallest step in the direction you want to go, being consistent and watching how you reach your goal. I plan on re-reading that book in the next couple of weeks to remind myself that I hold the ability to make the needed changes in my life. I don't have to start everything all at once, I just need to start and be consistent.

My stats are:
- Bust: 34
- Waist: 30
- Hips: 37.5
- Weight: 122

My goals are:
- Bust: 34
- Waist: 25
- Hips: 35
- Weight: Between 115 & 120 lbs.

As you can see, for me it's more about losing inches than weight. In order to do that, I really need to focus my attention on those areas I want to change with targeted exercise. I've determined that since this is my program, I am free to add to it as I go. I'm also free to alter it (in the positive only) as needed when necessary, so don't be surprised when you see changes. There are no hard and fast rules, there is only moving forward, and as long as I am doing that, it's all good.

I'm starting with one small step. . . Next Week: Water

If you missed last week's post, here is a link back Workout Wednesday - Getting Started

Workout Wednesday - Getting Started!



Ernestine Shepherd: 70+ years old

It's a new year and we all have things we've decided to do for the year. We usually call them "resolutions" but they tend to last about a month and then fall slowly by the wayside. I don't usually make resolutions. What I do is edit and re-write goals for the year. What's the difference? Well the difference is very slight. A Goal is an end or achievement whereas a resolution is a intent. In my world, intent does not always get you to the achievement of a task. So, after considering for a long time what goals I wanted to map out for the next few months (I don't do the year, it's too long and seems too overwhelming) I decided I needed to Get Fit!

In April of 2011 I had a baby girl who is a pure blessing to our family, but who also changed my body to one that is unrecognizable to me. Not drastically different, but I have no real clue what my actual size is or what will now look good on my person. In 2011 I also dedicated a lot of time to crochet. Not a very "active" craft, but one that has brought me tons of satisfaction. Knowing that crochet will continue to take up a lot of my time and that if I don't allow myself to get to know my body I will always be in the dark about my size, my goal in 2012 is to get "Tone, Fit and Healthy"! I am not focusing on losing weight although it may be a by-product of my activity, but on putting more movement into my days and allowing my body to stretch and tighten as needed so that I can feel good through my days and know that I'm doing some good for myself.

I've heard that the best way to stay accountable is to tell someone, so, I'm letting you know what I'm doing, asking you to join me and and let's keep each other accoutable! I have a board on Pinterest called "Get Moving" where I've pinned several websites that give pointers in different ways to target the parts of your body you'd like to work on. I'll be using quite a bit of that information and any more that I come across along the journey.

Now,  goal isn't really a goal unless there is an actual destination. Every Wednesday I will write about the journey, maybe include some images of me (before / after. . . still in negotiations) and anything that I'm doing to reach the goal. Today is an introduction, next week I will post my current numbers as well as the goals I want to attain for each area of "improvement".

I'd love for you to join me! Write a blog post about your goal and share it in the comments or simply leave a comment letting me know you'll be following along. If you'd rather send me an email, you can do that too. I would just love to know who is on this journey with me and cheer you on as I will also need some cheering.

2012 is a new year and a new opportunity to Get Moving! It's not about the weight you lose, but about the health and energy you gain. Food, exercise and activities are all a part of the healthy lifestyle that we should all choose to live. Let's GET MOVING together!!