week 1, day 2 -- monday, october 31, 2010

food:

meal #1: 2 sandwiches with whole grain bread and lots of humus spread, large green tea.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs in a sandwich and some fresh veggies.

meal #4: large fruit and protein powder smoothie


fitness:

** 15-minute power walk
** stretches
** lower body weights
** 15-minute power walk

activities:

** start the new scarf for my Secret Pal (from SparkPeople).
** work on one of the other projects that are just sitting on the coffee table, staring at me.

upward and onward !!! :-)

week 1, day 1 --- sunday, may 30, 2010

YAY !!! i weighed-in this morning at the clinic and i'm already down 2 kilos !!! :-))) HAPPY DANCE for me :-)))

TODAY'S WEIGHT: 122 kilos
GOAL FOR JUNE 28: 120 kilos

anyways, here's the program for today:

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** today, nothing much. just getting stuff done. organizing the medicine boxes, organizing the yarn boxes, etc.

upward and onward !!! :-)

the other stuff

the other stuff that i will be doing is as follows:

* Tai Chi, working along with the two videos i have been using for a couple of months now. i want to work on the basic moves again, then build on them. i have no idea how long it'll take me to learn all 18 moves. i'm thinking it'll be a six-month gig, at least six months.

* work on new website. it's a secret to the entire world, except for Rico and Mari. it'll be a scandal when it's revealed :-)))

* work on my yarn crafts. i have to finish so many projects and hopefully, by the time my 51st birthday rolls around in July, the kids will have bought me all the stuff that i want. they know what i want and they have it budgeted in their July finances :-)))

* get the other business going... the crafts end of my life. i have the order for the store in Tel Aviv to complete. i hope i can get together with Coby to see what i can get in their store for the fall/winter season. this is going to be lots of fun !!!

* get the goodies done for the girls. which girls? i'm not telling.

* and just take good care of myself because i sure do deserve it.

peace out !!

lower body strength training starting program

Wall Squats

Starting Position

Stand facing away from a wall, with your back against the wall. Plant your feet 12" in front of your body with a shoulder width stance, toes pointing forward. This exercise can be used with or without dumbbells.

Action

Leaning against the wall, lower your body until your knees are flexed at a 90 degree angle. Hold this position for two seconds. Your weight should be on your heels, not your toes, and your knees should not cross the plane of your toes. Except to check your knee position, keep your head in a neutral position, looking straight ahead. Extend your legs to elevate your body back to the starting position.

Special Instructions

Don't lock your knees when you extend your legs back to the starting position.



Skater Squats

Starting Position

Stand with feet shoulder-width apart, hands on hips or behind back.

Action

Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions

Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.


Lateral Lunges

Starting Position

Begin by standing with your feet shoulder width apart, hands on hips.

Action

INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.

Special Instructions

Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance.


Single Leg Squats With Chair

Starting Position

Stand behind chair; hold back of chair for balance. Lift right leg off ground, keeping left leg slighly bent.

Action

INHALE: Bend left leg to squat. Hold for 1-3 counts.

EXHALE: Straighten leg and return to start.

Complete all reps and switch legs.

Special Instructions

Don't let knee of squatting leg go past toes. Keep upper body straight and avoid leaning forward as you squat down.


Calf Rocking With Chair

Starting Position

Stand with knees slightly bent, feet hip-width apart.

Action

Slowly lift heels, rolling onto toes (but not tiptoes). Lower. Shift weight into heels and lift toes off floor to complete one rep.

Special Instructions

Hold onto a chair or wall if you need help balancing. Keep breathing steady.










Lying Single-Leg Raises

Starting Position

Lie on back with right leg straight and left leg bent so foot is flat on the ground. Relax head and neck on mat or ground. Arms should be placed to your side.

Action

Lift right leg to the top of the left knee, keeping the right leg straight. Hold for 2 seconds and return to starting position. Complete number of repetitions and alternate.

Special Instructions

Perform in a slow and smooth motion.



each exercise is done in 2 sets with 12-15 reps each time.

stretching after all the sets are done.

YAY !!! onward and upward !!! :-))

basic upper body weight training program

Dumbbell Shrugs

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12


















Dumbbell Lateral Raises

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12











Seated Dumbbell Shoulder Press

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12























Seated Dumbbell Concentration Curls

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12






















Seated Dumbbell Triceps Extensions

1 x 12
2 x 10
3 x 8
4 x 6
1 x 12

1 x 12




















All of the exercises will be done according to the Body for Life program. the sets are done with a one minute break between each set. then there is a two minute break between exercises. stretching is done at the end of the whole workout.


YAY !!! onward and upward :-)

very good article from SparkPeople. just in time for my new program.

10 Tips for Starting a Wellness Program Today

Easy Ways to Get Healthy

-- By Carrie Myers Smith, Health & Fitness Writer

It’s never too late to begin your journey in wellness! Here are 10 steps you can take today to get started.

1. Write out your goals and desires. What’s your wellness vision? Where do you envision yourself three to five years from now? Set three-month and weekly goals based on your wellness vision. Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.

2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to. And the excuses – ‘nuf said!

3. Have a plan. Rarely, if ever, is any major task or project accomplished without a plan in place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. This is your game plan – it should be flexible, but have fortitude, fun, but not “fluff.” And make it active. Include specific steps you will take to reach your goals.

4. Start a journal. Your goals, desires, barriers, obstacles, excuses, solutions and plan should all be a part of your journal. Make your journal yours. Set it up so it’s easy to use so that you will use it. Include space to just let your thoughts flow. Use it to let out your feelings, vent, rejoice, or celebrate. You’ll be amazed at how freeing it is!

5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward.

6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of wellbeing—and make it fit your lifestyle.

7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!

8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. “De-fluff” that schedule and concentrate on those activities that bring meaning to your life, and ultimately to others!

9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up – and chances are, we won’t. Let’s get real! These images are results of computer imagery, great lighting, professional make-up artists, self-starvation, plastic surgery and really good genes. Stop comparing yourself to a fantasy and just be the best you that you can be.

10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A meal at your favorite restaurant, a date at the movies, a new outfit, a bubble bath… whatever you wouldn’t normally take the time to do, as long as it contributes to your wellbeing, is a great reward!


with that all read and said, i'll be taking all the steps necessary in the coming days to be as ready as i can possibly be to start MY NEW JOURNEY on Sunday, May 23, 2010.

onward and upward !! :-)

gonna start Body for Life over again :-)

i've decided to take things up to another level starting Sunday, May 30, 2010.

i'm going back to as near as possible Body for Life strength training as i can do, keeping in mind that i work out at home.

so, with that in mind, i'm going to create a new work-out regime for myself in the next couple of days. it will include the following:

** 2 15-minute "power" walks 5 days a week
** 3 upper body strength work-outs per week
** 3 lower body strength work-outs per week
** 5 Tai Chi sessions per week
** stretches

that'll be the beginning of my core fitness program. i'm going to make getting into shape and losing lots of kilos my *job*, my *work*, my life... i LOVE this !!!

along with the fitness program i'm going to hit the nutritional program really hard and get back into good BfL eating. that means the 40/40/20 mini-meals that work so well for me. i'll be working on my daily menus in the coming days too.

YEA !! I'M READY !!! time to get my game and do this with all the gumption that i have.

i'll also be doing my crafts during the day, which will keep me busy and inside the apartment during the super hot months to come.

i'm one happy camper here :-)))


onward and upward !!!

the pain is just too much...

i never could even imagine, in my wildest dreams or nightmares, how much a loss like this would hurt. it hurts us all to the core.

it's difficult to even breathe, let alone think and work.

i wish i could take the pain and agony away from the people i love the most in this world, in my life. but i can't.

i have to leave it to God to take care of us all during this tragic time.

my Beloved Lara, an angel, a mother, now in deep sorrow and mourning. her husband, Don, a father and husband beyond words, also in mourning. and my incredible nieces, all six of them, not really understanding what has happened, why it's happened.

my big brother, Alberto, and his exceptional wife, Sandy. now they mourn Maria Dominica. amazing grandparents who should never have to bury a grandchild.

my The Lord Almighty give us the strength to just keep moving in the right direction.