Tag Archives: exercise

Being Accountable for Your Workout: Tips & Tricks for Keeping it Going

17 Jan

Write firm goals. Post them so other people know. Put them up where you can see them.

OK you’ve made your goal and you’re maximally motivated. Let’s get real for a second. On those off-days, the stressful busy days, when your sick–what is the bare minimum of your goal to still keep it alive, but also slack off a teeny bit. Decide a minimum per day that’s acceptable. Probably make this decision after you’re out of the out-of-shape phase, when you know what your maintenance-level is. And hold yourself to it! Nothing less. But try not to use it either, if you can help it. This is reserved for emergency bad days.

Send check-ins to someone else. You can do it on social media or a phone call (and in person once you’re vaccinated for Covid-19, but not before that). Do it immediately after your workout, so your rosy, sweaty face is proof. But check in, tell another person (truthfully and accurately) what you did, and keep up on this. On the days you feel lazy or cheat-y, you should think if what you’ll have to tell this other person. And it should properly motivate you to just get it done. And don’t lie or be sketchy–you’re only cheating yourself!

Don’t rush the results. Impatience can kill a workout. You’ve been working your ass off! You pushed too hard past the out of shape phase, worked out every day even when you were tired or just wanted to screen instead. But why is that number on the scale not budging? It’s not fair! This is the time a lot of people get discouraged and quit. But don’t. This is a time you need to remember WHY you made this goal in the first place. Look at your written goal. Think or write the reasons success of that goal will make you feel better and be happier.

Write a motivational poster. It’s time to write down what motivates you. You want to wear a bikini. You need to keep up with your hyper-puppy on your dog walks. You want to take the 3 flights of stairs at work instead of taking the covid-ater. What do you want in the long term out of this goal? Write those things where you can see them. Then go online (I like Pintrest for it) and find your favorite motivational quotes. Make a poster with like 12 things and put it where you work out. When you want to skip-read it. When you’re tired of running have a pic of it on your phone. When you’re struggling through that last set, look at it as you lift.

NEW YORK, NY – JULY 12: (L-R) Victoria’s Secret models Candice Swanepoel, Alessandra Ambrosio, Erin Heatherton, Lindsay Ellingson, and Lily Aldridge attend the Victoria’s Secret Supermodel cycle to benefit cancer at SoulCycle Tribeca on July 12, 2011 in New York City. (Photo by Mike Coppola/Getty Images)

Don’t justify bad behavior, get real with yourself. I mean, your mind can make all sorts of justifications and excuses. But your body is keeping track of exactly what you are doing–accurately. Don’t let a disconnect happy. Be absolutely honest with yourself. Because you only hurt your own progress if you don’t.

Give yourself pre-planned breaks. For a holiday, or off day. Know which days those are, and do your minimum.

Don’t do too much too fast. You’ll burn out. Or get injured. The big challenge is to do this LONG TERM. This is a lifestyle, that’s the only way you will lose weight and keep it off. So whatever you do has to be sustainable over time.

Make it easy on you. Not a social butterfly–don’t sign up for those zumba classes. Get bored easily? Don’t buy a treadmill. Not a morning person? Don’t say you’ll wake up at 5 AM to do an exercise video. Work with you, as you are–not as you wish you would be. Figure out when your highest energy level during the day is, what you will do, and cater to that. Because if you go against your nature, you’re setting yourself up for failure.

Do it 1st thing in the morning. Go to bed earlier so you can be rested to get it done first thing. Get up and do it. It’ll be done, and one of the sayings we use nearly EVERY day is: Another run done–feels good when it’s over.

Just get it done procrastination makes it feel worse. I’m talking through experience-it’s worse if you don’t just do it and get it done. The later I waited, the LESS I wanted to do it. I had eaten and couldn’t comfortably do it. Things came up. I just wanted to relax… But there was this guilt and regret about not wanting to skip it. Seriously, on the days you don’t want to do it–those are the days to make sure to get it done as soon as possible. Do it sooner. Then you’re free! If you wait, it’s hanging over your head.

Starting a new habit–and keeping it up

12 Jan

I swear to you–I am lazy. I hate logistics. I don’t want to do things. BUT I do cardio 7 days a week and do strength training at least 4 days a week, and recently, every single day. I want to give you the tips that worked for me, because trainers are too crazy, people that love to exercise are the exception to the rule, and it’s hard to sustain it if done the wrong way (too much, too hard, too soon).

Go to bed earlier!

People need adequate sleep. Stop screening, and go to bed early enough to get 7-9 hours of sleep. Every night.

Lack of time” is actually a priorities problem.

There are 24 hours – lets give us a very good rest of 9 hours = 15 waking hours.

OK, you have a job, and have to drive to that job, shower, take care of the kids, all your logistics: 9 hours of work 3 hours (?) of logistics = 12 hours of time you HAVE to do stuff.

15-12 = 3 free hours

The Mayo clinic wants adults to get 30 min of exercise every day.

That 30 min of exercise is less than 17% of your FREE time. It’s 7% of your waking hours outside of work. I suggesst you do your own personalized math, and write down what percent of your day it is. My personal percent is 1% of my day is 10 min. So like, nothing at all! And when I’m feeling tired, lazy, or defeated–I remind myself it would be 2% of my day.

Write your goals down.

Be reasonable. Be specific. Have a realistic timeline and write that end date. You can have a big dream. But it’s better to write a goal or 2 with the big dream in mind. Have a plan of what smaller steps you need to take to reach the ultimate goal.

OK, now that you know it’s not that much time, think about WHEN a workout could fit in your schedule. Since you went to bed earlier and you’re rested–you could do it first thing in the morning!

Which I do recommend. Because:

-it starts your day in a productive way

-you don’t have to worry about dressing out & everything, or sweating at work/in public

-starting before your brain is awake gets the exercise done before you can think of excuses NOT to do it

-working out 1st thing wakes you up, and also sweats out in toxins. Get rid of that salt from dinner, that after dinner alcohol, and any sugar from dessert. SWEAT. it. out. It’s true, you’ll automatically feel better, endorphins aside even.

-do it before you’re tired or fatigued or have a bad day

So you have the time, you carved out a spot in your schedule to always do your workout, now TAKE IT EASY!

I don’t want you to go hard. Overdoing it is a sure way to have an unpleasant experience, get tired, be sore, and dread the next workout. Don’t burn yourself out! It’s difficult enough just to put on a sports bra and sneakers. Just do enough. You want to stair step your progress over time. And when you’re beginning a new goal-remember you’re just on the very first stair step. Don’t pole vault up to the top–because remember what happens after you clear the bar? You fall, fall, fall all the way down and land on your back. Instead, we’re looking to stand at the top of those stairs. Progress slowly!

The big, big thing to starting a habit is to do that habit every. single. day.

All days. As you know, I’m big on not breaking the chain. And I’m really gung-ho on it because it has worked for me. I have run every single day in a row for the last SEVEN years. I did it with flossing my teeth, because I was lazy-ing out half the time, and I’ve now accumulated 203 days in a row. It works because not doing the habit on one day isn’t just messing up that day, it’s fucking up a string of days, a record. And who wants to throw away a week for a moment of weakness? Or longer? This also works because people say a new habit is ingrained after 26 days of practicing it. So it’s science too.

In the past, it has helped me to attach my goal, let’s say doing ab work, to something I absolutely have to or want to do. I cannot shower until I do my crunches. That way, you’re putting your new goal on something that’s already a habit, so it’s likelier to stick.

Remember, it’s better to do a light or short workout rather than skipping. Just. do. something.

That means if you’re sore–don’t skip! Go lighter. Or shorter. Or easy.

One last thing–plan ahead. If you have a big presentation early in the morning, plan to do the workout after work that day. If you’re going on vacation–remember to pack your running clothes. Part of starting and maintaining a habit is planning ahead for those irregularities.

Starting a habit is more about training your brain than it is about training your body (at first).

And seriously. Just keep your appointment with you and if you do only 8 min of biceps–that is A-OK–congratulate yourself for accomplishing another day. Don’t get all down on yourself and quit. Just keep swimming.

30 20 10s HIIT Running Workout also Gets You in Shape FAST

6 Jan

When I’m trying to bust through that dreaded out-of-shape phase, I also (See my incline and intervals post for other workouts that help you get in shape faster) do 30-20-10s. That stands for 30 sec normal speed-20 sec fast-10 sec at peak speed.

It’s the same premise as intervals. And it works your heart real good (I think) under the same premise. But it’s more levels. The big thing about this workout is aside from helping you get fit faster–it’ll help you run faster! Serious. It has helped me get personal records and also increase my endurance.

Here’s how it works:

I’ll go backwards in the description (and sometimes I do run it in backwards order and do 10-20-30). The 10 seconds is supposed to be literally the fastest speed you can possibly do. Like, the speed you can barely get to in the first place. A speed so fast you’re nearly falling off the treadmill. It’s only for 10 sec, so the thought is, you can do ANYTHING for just 10 seconds. And I find that’s true.

The 20 seconds is your fast speed. The high part of your low-high intervals. A fast clip. It’s a challenge, but not the TOP speed you can go. I try to split the difference between the speed of my 30s and my top, top speed that I do on the 10s.

30 seconds is faster than comfort pace. It’s not your warm up pace, but not too far above it.

Some hardcore people just do the 30-20-10s and repeat 30-20-10s for the time/distance of their workout. I like to put a slow rest period after that 10 sec. So I do 45 Sec to 60 sec of warm up or slower depending on my fitness level at the time.

And as with regular intervals, you can change the rest period, and all 3 speeds. Which I do. I try to shorten/eliminate the rest, and I try to push that top speed up. Which will happen naturally as you practice and get in better shape. The 10 sec should ALWAYS be your very fastest speed that you can barely do.

An example workout with speeds:

30 sec at 7 (my warm up speed is 6)

20 sec at 8.3 (to kind make a halfway point between my 30 and 10)

10 sec at 9.5 on the treadmill

45 sec of rest at 5.5 (more time or slower if I’m out of shape, less time, faster speed, or eliminate the rest when I’m in good condition).

Again, this example is for when I’m in good condition. Right now, while I’m dealing with coldness/holiday out of shape I would do:

10 sec at 8 or 8.5 (depending how cold it is in my house–DON’T pull a muscle, in cold go slower!)

20 sec at 7

30 sec at 6

rest at 5 for 1 min

Good luck, I hope the 30-20-10s help you as they have helped me.

P.S. per the usual, consult experts if you have health conditions.

Work dance breaks

27 Mar

www.youtube.com/watch

My Beloved PJs

7 Oct

We call it “getting in the dress code” at home.  It means removing uncomfortable clothes, anything heavy, jeans/spandex, taking off bras and shoes–just getting cozy.  And it is maybe my favorite thing in the whole world.  Being in the dress code recharges my battery.  Without time at home to veg out, I feel tired and stressed.  Going out can be fun, but it’s also taxing.  I like a good trip, an outing, a festivity, but it’s an absolute must that rest time be built around that–or I’m a mess.

post surgery

As such, I hate days where I’m scheduled to be in multiple places, have to run from obligation to obligation, or those that keep me away from home for too long.  It wears me out.  And those kinds of days require planning.  You have to carry the right clothes and supplies with you, fix portable snacks, plan water so you’ll be near a bathroom when you need it.  It’s a real pain.

Today was like that.  I agreed to tutor again, had a test in class, then had to rush to meet a work friend for a bike ride.  Those events alone would have been enough, but strung together, I was really bummed out.  I wore my workout clothes, though I felt a little self-conscious at school.  I ate a big breakfast and remembered to bring along my thermos of water.  I packed my bike, my coat, my school things, wallet, sports arm wallet, etc, etc. . .  It was busy.

The tutoring went a little better–I took more control of the situation.  I moved us to the place I liked, asked my tutee the way they studied, took tests, etc, taking the focus off myself, and having to prove my worth as a tutor.  Instead of sharing answers or potential test questions, as my subject kept pressing for, I doled out study advice and test-taking tips.  My tutee–a brazen thing–tried to get me to give my old class notes over and “lend”  all my flashcards.  In my head, I was like “No FUCKING way are my materials leaving my site you lazy little shit!”  But aloud I suggested it would be studious in itself to formulate your own materials.  And recommended getting notes from an actual classmate–so they will be exactly the same.  I think since I took the reigns and didn’t let my subject run over the top of me again, things went a little better, and were more helpful.

Fall finals 123

My tutoring session was cut in half b/c my person scheduled another meeting in the middle and had to leave.  So I was at school with an hour and a half to kill.  I hate that!  Instead of wasting gas and going home, I just took my flashcards and walked the trail studying them.  It was a beautiful day and hot so that wasn’t the worst.  Except I got sweaty before my test.

*pet-peeve:  I can’t stand when I take the time to answer a personal question, sometimes even in writing–and the person I’m communicating with not only doesn’t remember what I said, doesn’t even remember that they should know the answer when they ask all over again.  It’s all I can do not to say–shoulda paid attention the first time.  Annoying.

I took my test, and had some uncertainties–like usual.  We grade them right after taking them, and while we were doing so I became STARVING!  I broke my string of 100% (3 in a row) by missing 3 vowels.  One was dialectual–“bag” sounds like it has a long a to me, but 2 I probably should have known.  I think the hunger and tiredness was at fault.  My concentration and mental abilities were not in top form that late in the day, and after much running around.  Damn.

After class, I of course was motivated to rush to the Y (one of 3 in town) to meet my friend b/c of my lateness phobia.  I knew I wouldn’t be able to bike or have fun if I didn’t eat though.  So despite having only 15 min to get all the way across town to North Y, I stopped at the crowded grocery store for a box of wheat thins.  Protein would have been better, but I had to grab something (quickly) that I could eat while I drove.  And I know right where those are and like them.  Plus, I was in a hurry.  I got there 8 min late–traffic was crap.  And I didn’t see him.  Maybe I was the early one because of traffic?  So I texted the number from the work phone tree 2-3 times, but heard nothing back.  Maybe he was driving and couldn’t text?  I struggled to unload my bike and jumped on it.  The tires felt drastically low–I guess I should have checked that before packing my bike.  Luckily, the bike came with a portable air pump when I bought it at the bike-swap so I went to work on them.  They still felt low, but maybe were better(?) when I jumped back on.  I guessed I could manage a short ride at least.  Except my friend still wasn’t there.  I have no watch and Rusty doesn’t have a clock, so I’m dependant on my FitBit.  Which happened to be on my foot to count my pedals, so it wasn’t that easy to fuss over time.  I just hung out–where usually I’d agonize over every minute ticking by.

Maybe I had an old or wrong phone number and he was somewhere in the parking lot waiting for me?  I rode my bike around looking for his truck.  I still didn’t see him.  Traffic had been pretty ugly and he lives near me, so he also had to go a long way in it, he was probably just caught up.  I looked at the surrounding trail, and figured I’d bike a little ways out, and just come back when he called or after awhile to check.  The trail was dirt and rocky and rugged.  I didn’t want an actual flat, and it felt very perilous like I could fall off at any time due to the slick sand, rocks, grooves, and sudden curves.  This was not the kind of ride I’d had in mind!  I walked my bike back up to the parking lot.

If I wasn’t going to ride while I waited I figured I had might as well study.  As I was sitting in my (hot) car, looking over my notes–it occurred to me maybe we were supposed to meet at the Valley Y, not North that I was at.  I wasn’t certain, but something in the very recesses tugged at my mind.  Did I go to the wrong location?  I doubted myself enough to decide I should go home now (at 5:17PM), because my friend was waiting for me at the other Y, wondering why I had stood him up.  Though I’m not positive that’s what happened.

So I never got to meet my friend and ride, nor could I contact him to find out the misunderstanding.  I drove all the way, and wasted all that time for nothing.  I might have had low blood sugar.  I guess just because I don’t have all the signs, doesn’t mean my mind is super-clear.  And now that I’m home I feel really tired and very fatigued, though I have a ton of things to study, and papers to write.

But at least I’m at home in my jammies 🙂

ugh.

The Best Part of Running

16 Jul

Is getting a new PR (personal record)!  Obviously.  Secondly, I enjoy taking, writing, and number-crunching all my stats.  Which I guess is math—shhhhhhh don’t tell anyone about that.  It would ruin my image.  I keep a red notebook and write all track runs in there.  I should mention these track runs are timed with my i-pod, which has a stopwatch function.  One of my i-pods keeps milisec, and the other doesn’t–I’m not sure how much this matters to my scene, so I’m thinking about just dropping them or rounding. . .  Anyway, one day I’ll have some fancy technology that will do everything and just plugrunning 2 into my computer, but this is adequate for now.

I don’t keep track of all my treadmill runs because I’m not certain how they stack up.  I don’t know the calibration, and am not sure if the distance/speed/calorie count are in any way accurate.  I like to run the all-weather track because the surface is amazing, there is 24/7 security at the college (dude on a golf cart making rounds), and I assume all the distances, inclines, variables are in line, because of track meets.

I just realize, I’m out of the norm for “runners.”  I enjoy the treadmill and on ultra-lazy days, weather below 60F, wind, rain, and when I have a busy schedule I’ll default to that.  Most runners hate it.  I’m also different because I am not really a marathon/race type of gal.  I don’t want to PAY to run, have to plan ahead and schedule the thing, or run with other people–I run because I LIKE my alone time.  Because I’m not “training” for some event, I tend to just work on my own short distance goals–no need to run 50 miles when 1 fast one (for me) will do.  I don’t understand pacing–probably because it has to do with kilometers (whaaa?) and marathons or smaller derivations thereof (I don’t know if that’s a legit word, but it sounds fancy so I’m using it).   Saying 8 min/mile pace is confusing to me.  Does that actually mean people run 8 minute miles for 30-some miles or whatever?  Can that be done outside of the Olympics/insane runner’s groups?  See, I running 1run often, but you wouldn’t call me a typical “runner.”

But I’m not intimidated by all the professional-pretention stuff.  I think of running like wine.  Sure, you may not know the lingo, or go to the fancy places, or have any of the accessories, or have an acquired taste for the finer things–but you do it because you like it and that’s what matters.  That’s me!  Enjoying chocolate wine from Wal-Mart (just an exaggerated example and not any more) and running my own timed sprints for no larger purpose than my own gratification.

After 3 years, I have just a couple of pages left, and the front is full of former & current PRs and the back full of weights and measurements.  As such, I think it’s time to go digital.  Plus, I want to know the info won’t be physically lost.  So here it is, because I got not only 1 but 2 TWO new records today–in the same day!  Unheard of.  I guess the daily mile (and my 30-20-10 HIIT sessions?) helps my speed.  My runs never felt so good.

200 m (half lap all-out sprint):

my goal is under 30 sec

0:37.5 on 7/16/14

0:38.8 on 7/28/12

–>I rarely run 200s because they take a lot out of me and really make me sore later.  And there’s only 2 records, because most of them are slower a work in progress.

400 m (1 lap all-out sprint & key to improving mile time):

the goal is sub-60 sec and as you can see, I have a ways to go yet

1:27.2 on 8/13/13

1:30.0 on 7/13/14

1:30.6 on 8/3/14

1:31.8 on 9/30/12

1:32.1 on 9/30/12

1:32.4 on 9/9/12

800 m (2 laps/half mile, weird speed):

3:38.6 on 7/16/14

3:52.4 on 7/23/13

3:52.12 on 7/31/12

–>I very rarely run this because it’s not exactly a sprint and I’m not certain how much it impacts my mile.  And mostly, when I start running this, once I’m finished with the 2nd lap I figure–why not just do a mile?

mile (4 laps = 1600 m):

the goal had been 8 min/mi, but I accomplished it, so I guess just as fast as possible is the goal now.

7:26.7 on 7/7/15 [400m splits:  1:37.1 = 2:10.8 = 2:06.2 = 1:32.6]

 7:39.0 on 8/22/12 [400m splits:  1:40.9 = 1:55.6 = 2:05.5 = 1:57.1]

7:40.07 on 8/17/14 [400 m splits:  1:43.4 = 1:56.6 = 2.02.8 = 1:57.9]

7:40.22 on 8/17/12 [400 m splits:  1:41.5 = 2:03.1 = 2:04.9 = 1:59.7]

7:42 on 7/12/14 [400 m splits:  1:41.6 = 1:58.7 = 2:02.7 = 2:00.2]

7:45 on 7/11/14 [400 splits:  1:47 = 1:54 = 2:05 = 1:58]

7:52 on 7/6/14 [400 splits:  1:46 = 4:05 = 1:59]  I HATE when it doesn’t capture the split as in lap 2+3!

7:54.11 on 7/18/12 [400 splits:  1:56.7 = 1:56.2 = 2:02.2 = 2:00.0]

First Essays, Now Silence?

26 Jun

What a terrible blogger I am this summer!  In order to get back on track and get a current post published I’ll go to bullet points (in no particular order):

 

-Today I’m tired.  I think the activity of the previous week caught up to me finally.

-I found out that my boss is going on vacation over Labor Dave Weekend (when we have SEATS for Friday and Sunday) ampitheatre 3and she found someone else to house-sit for 15 days.  I’m disproportionately disappointed about that because it is excellent money, easy work, and access to satellite TV.  I s’pose it’s better because I’ll be in school by that time and have daily class, so the commute would have been awful annoying.

-We had a really great visit with my parents.   I think they had fun too.

-If you haven’t heard of the “30 minutes to fitness” series by Kathy Coffey-Meyer–check it out.  Immediately!  I have Dad's 70th B-day visit 014never, ever watched an exercise video that didn’t annoy me.  Whether it was a catch-phrase, overall phony/annoying bubbliness, too hard-core, too repetitive, bad music, there are a lot of workout video sins.  Coffey’s vids don’t have any of that irritating stuff.  And she’s feisty and funny and motivating at the same time.  We have weights, cardio-blast, and kickboxing and I really like them.  And my mom was a real good sport and fully participated in plyometrics, which is HARD.  And she did awesome.

-At Dad’s (70th!!!) birthday dinner, our “Day’s of Our Lives,” jeans-model look-alike waiter did a magic trick that each one of us loved.  And one we couldn’t find on the web for at least an hour–a real feat in today’s technology.

-speaking of technology, I am still not convinced that Apple and smart-phones make life any easier.  If they’re off, slow, unanswered, or whatever, they’re useless.  I was no worse off without any gadgets than anyone, and they were not helped all that much.  I think it has more to do with status than anything.

-The kitties were as big and brave as they could be with frequent company on our apartment.  And Choco-Luv doesn’t EZ123 3rd snowboard 022have the herp (knock on wood)!  They are glued to my sides today though–with all the running around, I think they missed us.

-My parents gave me the most beautiful beadwork barrettes from various reservations along their route.  And my mom got beadwork from each place they stopped, which I am very envious of–and excited to inherit one day.

-I saw my former advisor in the hallway today, and she only managed to choke out a very obligatory “hello how was your summer?”  Lame.  And I’m so over that attitude from people at my school.  I am an awesome student and an asset to the program–she/they need to get a grip and grow up.  I’m not sure why she doesn’t like me, but she needs to act as a professional, because I shouldn’t even know she doesn’t. . .

-My aunt got super-sloppy at the extended family gathering, and was generally negative, complainy, passive-aggressive, and unwilling to exercise the whole duration of company.  But at least now everyone sees what I’m saying.  Maybe they thought I was exaggerating or a drama queen before???

OLYMPUS DIGITAL CAMERA-I was asked to do a presentation about the speech and hearing sciences for Native American teens ages 15-17.  It’s a group close to my heart (my people!) and I think it went well yesterday.  There had been a little snaffu in the beginning because a group member hijacked out “team” power-point, deleting/changing my every contribution and making me crazy that way.  I tried subtly conveying my feelings, and eventually had to be direct.  But everything was restored in the end and everything worked out.

-I always feel a little bit like a dud when you put me next to a bubbly, extroverted SLP student/teacher.  I am much more reserved and it really shows when I’m put up against that.  But my family said they didn’t get that impression and I looked good (and smart) so I guess it’s OK. . .

-I have another presentation on Tuesday, but I’m less excited because it’s 20 minutes long, which is almost no time at all.

-I have not worked on or even looked at my personal statement, scholarly paper, or neuroanatomy outline/drawings for 81.5-2 weeks.  Even though I’m sad my parents are gone, and think the visit was MUCH too short–I’m relieved to get to my normal routine soon.  After my next presentation, and oh–an interview.

-I have an interview.  Which was initially a real bummer because they wanted to do it on June 25th–my Dad’s milestone 70th birthday.  The birthday, my parents were going to be in town for (instead of 17 hours away).  Also the day, which this special presentation had fallen on.  And I had only agreed to do that because I think it’s important for Indians (only representing less than 1% on all health professions) are exposed to my program.  And the job is some random ticket agent, so I just told them I was out of town until the day my parents were gone.  And to my great surprise, they moved my interview day out to July 1st!  So I’m not sure what the job really entails or how many hours they want or what times, but depending on the factors I at least have a chance for a job.

-Cool went off her meds, and we all remembered that she used to have a personality.  So now she’s going to talk to her doctor and insist that whatever mood stabilizer she is put on does not have any drowsiness what-so-ever involved. Dad's 70th B-day visit 020 Bipolar meds are horrible in the fact they work by making you a complete zombie–which isn’t exactly quality-of-life.  We’ll see if this can be adjusted.  Oh and when she went off the meds, of course she vomited to the point of having to come home from work 2 days in a row = withdrawals.  So scary she has to depend on that to miss extreme highs and lows–I’m not certain which is worse.

-Despite a lot of dinners out, shopping trips, gifts, “visiting-type expenditures” I really managed to keep resigned in financially.  Partially because of my parents’ extreme generosity and partly due to sheer willpower.  I’m not nearly as behind as I thought I would be, and I even have some house-sitting money left over–which I in no way expected.

-My water consumption really suffered when my routine was thrown off.  I could stick with my exercise routine because it’s at home, first thing in the morning, but liquid availability, portability, and bathrooms make water really tough.  I have to get back into it in a hurry because my lips are always lizard-like lately.the 1 pic of both

-I have no idea what to do for my birthday.  Partially because 3-1 is anticlimactic, partly because I’m not sure if I’ll have to accommodate a job, or if I’ll even have money to do anything.  And I don’t know if this rainy Washington weather will cooperate at all–it’s rained all day today, and it rained from Cool’s birthday to the time my parents arrived a week later.  I guess I’d like to do something special–I’ll have to think on it.

March Goal Accountability

31 Mar

Maintenance Goals (from 2013):

-floss daily.  I did  it EVERY night (I think) and did a really good job of it probably 25% of the time, because I was either too tired or rushing to get into bed at the appropriate time.  In April I will try to increase to at least 50% thorough jobs.

sail boat-drink water.  I drank six, 8oz portions of water in all but 2 days during the month.  And on the day after the ones I fell short, I drank 8 glasses to make up for it.  Firstly, WHO am I?  Second, now if I don’t drink water I get a headache, chapped lips, and feel awful.  It’s a whole new thing for me.  Six wasn’t all that easy to do, so I’ll go for 7 in April.

-read for pleasure.  I finished the AIDS book and got halfway through a book about Native American Women, which is really good.  And I aim to do a synopsis one of these days, but I was really busy over break, and now I have a big exam, and a big project worth a full exam this next week.

-weekly massage.  I’m not sure why this one is so difficult.  We failed again.  Cool is only home at bed time the two nights a week, and if we snowboard, watch movies, are tired–do anything else, this one doesn’t get done.  Maybe if we try to do it after treadmilling?  So it’s finished early in the day???

-abstain from drinking.  I haven’t had a drop since November.  When we visited my Aunt, I didn’t like the way she made SUCH a big deal that she couldn’t believe we would ever stop drinking.  And I really didn’t like that both my Aunt and Uncle pressured us to drink.  If that keeps up–I won’t be going back to their house.  I like focusing on health, rather than trying to avoid things.

-study habits.  I got 4 hours ahead on my independent study over break, which translates to 1 and 1/3 weeks, but still it’s something.  I watched 8 hours of observation for another class the first weekend, because I didn’t want it hanging over my head.  And I had intentions to get ahead in audiometry, but it’s not that kind of class.  At least I don’t think I’ll be as overwhelmed.  I have to finish these last 6 super-strong!  And I will give my whole heart to studying for Thursday’s exam.

January=fitness.

Today (March 31) was day 89 in-a-row on the treadmill!  And I have a full 6 pack for the very first time in my life.  It feels good, and I hope Cool re-finds her positive attitude and motivation.  I’ll stick with two miles first thing every morning.  And on day 100 (April 11) we will do something very special.  We don’t know what yet, but we will think about it.

crabbyFeb=have gratitude; say nice things.

This was utter failure.  I was very busy and changing my routine and didn’t see very people.  I have to be mindful about this in April.  I’ll try to compliment clothes next month–that seems like an easy segway.

March=straighten out sleep.

I’ve been waking up a little later (4:45AM-6AM).  Which I don’t like in the morning, but I do like in the evening.  It’s a trade off:  Either shorter mornings, and struggle to clean before anyone gets to work OR no evening because I have to be in bed by 7PM.  Which sucks.  I’m not sure which I prefer and which I hate less. . .  Mission April = decide what schedule I want.

April=save $$$.

This is really not all that difficult when you don’t have any.  I’m drastically cutting back and only getting absolutely imperative things–which are paying bills.  I’ll publish a post about how to FEEL better about this and less punished this next month.

May=volunteer.

I crafted an auction basket for a club at school (that I don’t belong to).  It was really fun and I can write it on my CV–and it was a good deed.  Next month, I’m all set up to do a hearing screen for volunteer, and help at parent’s weekend at school.  Also, I’ll look into Habitat for Humanity, just as soon as it gets a little warmer out.

DMB at the Gorge 015June=Cool.

She just went through a short depression where I was supportive.  And I’m trying to help motivate her to keep up her fitness goals.  Hopefully, next month will be better.

July=my appearance.

This last month I reached into the depths of my closet, tried to wear accessories, and even wore jewelry once or twice.  It made me feel like more of a student and less like an unemployed person.  Also, it makes me feel rich to use stuff I already own.  In April, jewelry more often, and make-up!

Aug=Worry Less, Thank more.

I was going along for most of the month decidedly UNworried, which is very unlike me and felt awesome.  Then work burst my happy-bubble, as is usually the case and griped about cleaning and tried to rope me into more days and more time.  Which made me feel guilty at first, then annoyed because what right do they have?  When they did not follow through with ANY of my requests?!  I mean how hard is it to make a to-do list for me?  Anyway, so worry entered the picture.  But I am absolutely determined not to have any more power over me and if they fuss at me one more time–I’m done.  With no guilt, regrets, or returning.  I did manage to keep up my thanks every night before sleep, and I really like going to bed that way.  Next month–put my foot down, keep thanking, and add at least ONE thing to my positivity jar.  I still only have the first 5 things in there. . .

quailSept=make a list, grocery shop, cook ahead.

In adjusting to the new schedule, I managed a portion of this.  I have been making a list.  I made a menu twice, and based the grocery list off of it.  We grocery shopped about half the time.  Cooking ahead has not occured yet.  I just have to string these pieces together to make success of this goal.  I made a manu, made the list, and grocery shopped already THIS week, so that’s a good start.  In April I will put together all those parts to make the whole.

Oct=don’t over-pluck.

I still hate my eyebrows.  I haven’t overplucked them, but I can’t stand looking at them either.  I need to research at home bleaching or waxing kits in April.

Nov=Increase eye contact.

I think this one entails seeing people, which now I rarely do.  When I do my big hearing screenings this week, I’m going to really concentrate on this and get it done.

March was a time of readjustment and reconfiguring, but I stuck with a lot of my goals.  I just need to put all the little things together in April.

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Who Have I Become?

19 Jan

-running a mile before 5AM EVERY morning.Jackie Warner 1
-taking vitamins/minerals/supplements–daily

-no alcohol
-eating fruits &/ veg daily

-drinking 4 cups water–every dayLL's 28th birth-month 076

-sleeping 8.5-9 hours. NIGHTLY
-not indulging in worry

-before sleep, thinking of everything I’m grateful for
-cutting out caffeine

 

-BUT you know I am not a machine, because I am still eating ice cream regularly, and I absolutely REFUSE to greekever, ever ditch any food group.  I will never be a person to cut out carbs.  And I won’t go vegitarian.  Not will I do Paleo, or any other silly, restrictive diet that is impractible and sets people up for failure.  I just look at calories in vs. calories out.  And if I want a treat, I either exercise more or pay attention to portion size.

And I feel great!

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WA is Foggy (Again/Still)

16 Jan

But my mood no longer is.

I felt good today. No worrying/stress!!! It may be because of the work I did yesterday, my great night’s sleep, or my vigorous treadmill workout of this morning. Whatever it is, it feels EXCEPTIONAL!

What’s this treadmill workout I mention? Well, since I didn’t have to be at work early, I could afford to do more VBthen sprint as fast as my legs can carry me in order to finish the mile as fast as possible to get ready. Instead, I put the t-mill on a small incline and slow speed. Then, I did volleyball-style grapevine sidesteps. English: I stood sideways on the t-mill, placing one hand on the motherboard to stabilize/balance myself. Then I stepped left, crossed my reg foot front, stepped left, crossed the right foot behind. I did this for 2 min on each leg and it KILLED and made the time fly!

I tried walking backwards for awhile, but wasn’t certain that it did much, so I switched to hills. In high school track, they used to make us run up the steep hill along side of the bleachers. First they’d make us run up without uphill battlearms, and jog down a few times to show us the importance of running with arms. Then, we would run up the hill using arms, and jog down, trying to maintain our first times. It sucked then, it was helpful now.

I simulated that by putting the t-mill on 15 incline (steep) and slow pace 3.2 and running 1 min (ensure good, tall form) with hands above my head. Then, I did the same settings, but really powering with my arms. I use my arms, but not to full benefit–and this reminded me how important they are for propulsion and energy efficiency.

The 24 min flew by and I burned about twice as many calories as running a normal 9-11 min/mi.  The sad part Victoria's Secret Angels Visit SoulCycleis, then I was starving for pretty much the entire day.  Cool made chef/waldorf salads and I ate a lot of that.  Then I had mac & chee w/peppers for lunch–have you ever looked at how many cals Kraftis worth?  Sit down before you do.  Actually, you’d better do burpees while you do–it’s a LOT.  Like the whole day’s worth.  Then I ate some Phish Food, and even through it was frozen yogurt, it was still 400+ cals–which I say I might as well have had 40 more cals and eaten REAL ice cream. . .  And now, I am debating Triscuits, which are a choking hazzard alone, so i’d have to dip them.  And any good dip is calorie-laden.  Well, it seems unfair.  But at least I have the metabolism (for now) of a hummingbird.

On the track (pun intended) of math, I found this calculation for figuring PERSONALIZED calories. I’m not sure where it’s from, but it’s at least a good starting guideline (based on your own BMI, age, and fitness level) if you have no clue:

–>weight in pounds divided by 2.2 = weight in Kg

Exp:  110 lb/2.2 = 50 Kg

–>height in inches times 2.54 = height in cm

Exp:  5’2″ = 62″ * 2.54 = 157.48 cm

–>BMR (don’t ask, I’m not sure now):  655.1 + (9.563 * weight) + (1.850 * height) – (4.676 * age)

Sidenote A:  The random numbers above are constants everyone needs to use–no I couldn’t tell you how to arrive at them.  It’s fancy-math.

Struggle-saver:  I don’t mean to talk down to you, but remember to work w/in the (the multiplication in this case) first, then go back and + & – as necessary.

Exp:  655.1 + (9.563 * 50) + (1.850 * 157.48) – (4.676 * 30) = BMR of 1284.31

sidenote:  no WONDER not that many people understand input/output and calories–you have to be a daned mathematician!

–>You can take this BMR number and look online for several charts based on activity level.

Exp:  If I’m sedentary, I can eat 1241 cal.

Exp 2:  If I do 6 days of activity, I eat 1466-1690 calories (depending on vigor of the activity)

sidenote 2:  Today, my body is telling me my activity’s vigor was very high as I will exceed my average cals by 200-400.

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