week 1, day 3

8:00 a.m      119       1. large nes        nothing             5ug shot + provigil
                              2.  large nes


__________________________________________________________________

week 1, day 2

7:15 a.m.      159    1. large nes           nothing            5ug shot + provigil
__________________________________________________________________


12:30 p.m.    123    1. large nes           nothing            all morning meds + 1.5
                            2. 3 bread
__________________________________________________________________


4:30 p.m.     107     1. large nes          nothing            5ug shot + copaxone

week 1, day 1

starting over, and trying to do it here online :-)

11:25 a.m.	136	1. large nes	nothing	5 ug shot +        provigil
4:30 p.m.	138		nothing	all morning meds       + 1.5 pills

6:50 p.m.	162	4 bread slices large choco	nothing	1.5 pills
10:25 pm	155	large choco 3 borekas	nothing	1.5 pills
6:50 p.m.	162	nothing	nothing	5ug shot

STARTING OVER... ONCE AGAIN :-)

i seem to be starting over quite a lot in the past few years. but, at least i'm not giving up on myself totally.


last week, the last week of February 2012, i re-started my program and i'm feeling FANTASTIC. not only am i eating the way my body likes, but i'm back on my meds cocktails (which is a morning cocktail and night cocktail), but, i'm also moving my body once again. now, mind you, i haven't been moving this big fat body in a long time, so i have to do it in small increments of time, like 10 minutes at a time. i'm sure i'll get up to 30 minutes of walking really soon :-)


next Sunday, March 11th, i'll start posting my whole regime and will keep track here, as it really helps me to see my progress.


onward and upward !!!

STARTING OVER... ONCE AGAIN :-)

the time has come to get serious about weight loss and getting into shape.  i'm in a much better health *place* right now than i have been in months now and i feel like i can do some weight training, which i love SO much !!! :-)))


i will be posting, hopefully everyday, about my Body for Life nutritional and fitness plan, the one that works the best for me.  besides, being on steroids will make it much easier to build some good muscle, a real win/win here.


so... onward and upward :-D

it's been awhile...

i haven't posted in months and months.  so much has happened.  very, very good things.

we've finally moved to Tel Aviv, in the neighborhood called Schuna'at HaTikva, or HaTikva.  i LOVE it here.  it's raw, it's real, it's fun and it's affordable :-)

Tamar has finally come around to the move... it took a long time but she's liking it now, thank God.

Nina is now in the army, folding personnel parachutes and special parachutes for equipment that is thrown out of an airplane.  she loves her duties.  she works from 8am to 2pm, Sunday - Thursday, and is off for the long weekend.  she's such an amazing person.  so is Tamar, but in different ways.  Tamar is my right-hand daughter.  she is incredible with doing errands and just getting those pesky things done.  Nina hates doing errands and she is more of *get the apartment in order* kind of person ;-)

the other kids are just fine.  Rico has his final final next week at the Technion.  it's amazing that it's the end of the year already.  he's top in his class... what an amazing feat !!!

Sunny finally went back to working about 3/4 shifts after her accident. i thought she was going to lose her mind being at home so long, without almost any money and getting further into debut.  however, her high paying job and more hours will get her back on track soon.

Racheli is working long, long hours at her adorable restaurant.  she is having a bit of a crisis finding a good worker.  Tamar hated working there and she just quit on Racheli last week... something that is still very, very raw for Racheli.  she'll eventually get over it.

me?  i'm just trying to keep treading water and not drown under the weight of the Evil Steroids.  yes, they did the job of whatever they needed to do for the advanced MS relapse i had.  but still.... I HATE THEM !!!

the diabetes rages in me and i have to use all my energies in keeping my blood sugar below 200 during the day.  keeping on a safe, healthy nutritional regime is very tiring and expensive, but i refuse to give into the steroids this time around.  besides, i'm down to 40mg and will be totally done with them at the end of the month :-D

now it's time to just relax before all the insanity begins.  today is Orr Chaim's Bar Mitzvah celebration at the event hall in Jerusalem  the entire family, and really special friends will be there.  i just can't wait till we take off to Jerusalem, marking of the most special days of my life.  i love him so much and i feel that he's my second, younger son.

peace out everyone :-D

feeling better... THANK GOD !!!

i haven't been here for some time now.  i wonder what i did all these months.

anyway, i just noticed that my *profile* says that i'm on the road to losing 65 kilos of fat.  well, it's now about 45 kilos of fat that need to go away.  i've managed to knock about 20 kilos off my weight since i first started this blog, way back when.  that's a good thing :-)

i've been thinking of starting a Fiber Arts blog.  who knows?  do i have the time and or patience for it?  i think so.  

but for the time being, i'm going to continue with what i started here.  i'm getting back into good nutrition and working out.  i love that lifestyle and it's been a few months since i've lived it properly.

with that said... it's time for me to take my night meds, along with an anti-cold cocktail and get some good sleep.  i have SO freaking much to do in the coming days.   i don't have time to be sick anymore.  Racheli needs the new menu for the restaurant done and i need to get all the marketing material ready for the big marketing push.

tomorrow is a new day and i'll be writing here, once again having fun following my own progress in weight loss and getting stronger. 

peace out!!

week 1, day 4 -- wednesday, june 2, 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:

** finish the Secret Pal scarf.
** work on one of the other projects that are just sitting on the coffee table, staring at me.
** research on new business.

upward and onward !!! :-)

week 1, day 3 -- tuesday, june 1, 2010

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:

** knitting the Secret Pal gift.
** researching new business stuff.

upward and onward !!! :-)

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 !! :-)