Have a Plan, Will Sweat

I’ve recapped my workouts a few days ago for the past 31 days and I’m pretty satisfied with what I accomplished. A lot of workouts compared to the month before. But, then I asked myself if I was satisfied with the results of those workouts and the answer was a definite “no”. I didn’t lose any weight and I didn’t sweat off any inches. But I did become consistent.

This tells me that I need to rethink my workouts going forward.

I need more strength training and I need more intense cardio. And I need to eat cleaner. I will say that I have been making better food choices and I need to continue with that.

This planning has led me to a little shopping. Exercise DVDs to be specific.

Yes, there was happiness here a few days ago when the package arrived.

I’ve begun my new workouts and I’m staying on schedule, keeping the consistency that I have began in March. And let me tell you, I’ve been sore. I’m loving these workouts.

There are challenging exercises, some I’m rockin’ and others I’m struggling through. And these workouts are leaving me sweaty and I actually have been doing the cool downs (yes, I kinda tend to skip that part) because I need that time to bring down my heart rate. I promise to share what they are really soon.

It’s too early to tell if I’m in a honeymoon stage with these new workouts or if I’ve found my next love in working out.

Has that ever happened to you? Have you tried a new workout and fell in love with immediately, only to find out a little later that you’re you’re not just that into it?

One Little Word, One Big Head Trip

All it takes sometimes is one little word to undermine all the success you have accomplished. That’s what has happened to a friend of mine. Long story short, she made the decision to get healthy and she lost 50 pounds. 5 – 0. I’m so proud of her because she made a commitment to herself and stuck with it. Then the other day she had a doctor’s appointment and he told her that according to her BMI she was obese.

Yep. That little word packs a mighty powerful punch.

As quickly as that word slipped out of his mouth, all that my friend had accomplished disappeared. She could only focus on the word “obese”.

Of course I told her that she’s done an amazing job and that she should be so proud of herself for what she’d done. I told her not to focus on that word. Just keep going forward and that BMI scale can kiss her ass.

On Sunday, my friend put her dog in her car and went on a long hike. It was a good one because she was sore the next day. I was glad to see that she was rebounding from the trauma of that one little word.

I’m 22 years older than my friend and I’ve found that certain words can play with my head, but I’m finding that their effect has a shorter lifespan. I guess some things do get easier as we age.

Why?

Why do we tend to focus on the negative things about ourselves? Why do we set a higher standard for ourselves than others? Why can’t we see ourselves the way we see our friends and family?

Dove Beauty Campaign, Dove Beauty Sketches makes us pause and think of how we see ourselves. If you haven’t watched this video, please take a few minutes and watch it. You may change how you think about yourself.

A Month of Workouts

Does this happen to you? You decide to keep track of your workouts, either on an elaborate spreadsheet or in a notebook or one of those fancy workout journals only to have it fall to the wayside? I’ve been there and I’ve abandoned the journaling in a matter of a couple of weeks (if that long). So there was some point where I figured this all logging/journaling/tracking wasn’t for me and figuring that I’m past 40 this was something that just wasn’t “me”.

Wrong.

I really needed to focus on my workouts and I needed to be to see what is or isn’t working. And in order to accomplish those things I needed to log my workouts.

Ugh.

I decided to stay positive. I can do this. I know I can. But I wasn’t going to create a spreadsheet, buy a notebook or get one of those journals. Nope, I was going simple – paper and pen. That’s it.

Guess what? It worked. Who knew?

I managed to record every workout since March 9th. And now I’m reading the list. In 31 days I took 8 rest days, I took 4 Pilates classes, I hit the treadmill for various lengths for 13 workouts and 3 strength workouts.

I see a trend. Lots of cardio sessions, very little strength workouts.

I don’t think that’s a good balance for me. But I’m proud of myself for 23 days and journaling them. So I’m taking a moment to celebrate this accomplishment before I begin thinking about the next 30 days.

Do you record your workouts to keep track? Do you review your past workouts and tweak based on your present fitness goals? Or do you just fly by the seat of your pants when it comes to your workouts?

Spring Is About

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Female Shih-Tzu

Male Shih-Tzu

open toe woman's shoe

Spring is about…

Flowers
Rain Showers
Freshly cut grass
Taking your workout outside
Open Windows
Open-toed shoes
Happy dogs
Birds
Pretty scarves
Long walks
Trench coats for those spring showers
Fresh starts

What does Spring mean to you?

Ten Tips To Gear Up For Your Slimdown

Over coffee I was asked what’s the secret to weight loss. I didn’t hesitate. There’s no secret. It’s just making the decision to make a change. I know, life interferes and throws obstacles at us at every turn. But if we truly want a change, it takes effort and planning.

Hmmm. Maybe planning is the secret.

While we finished our coffee, I started sharing some of the things that have worked for me and some of the things I plan on doing to lose a few pounds. And I thought I’d share them with you. Before we left the coffee shop I had come up with ten quick, simple things we can all do. Maybe you don’t need all ten, maybe you are already doing of few of these, and maybe you have some of your own tips you’d like to share. Here goes mine.

1. Set a goal – This is a biggie but it doesn’t need to be big. Setting small goals that are achievable will better serve you in the long run. Need to lose 20 pounds? Start with a small goal of 5 pounds. All those mini-goals add up to one BIG success.

2. See a vision – I’m not talking ghosts, I’m talking about visualizing yourself the way you want to look. Slender hips? Flatter stomach? Pumped up biceps? Taller? (Try Pilates then, you’ll feel and look taller). But be sure your vision is positive, don’t go into it by saying “I want to lose this big, fat belly”, that wouldn’t be very nice. Instead, try “I see a flatter, stronger and firmer mid-section”. Give it a try.

3. Write down you plan – You got your goals and your vision. Now write it down. Pen to paper. Old school.

4. Brainstorm recipes – You’ll want to have quick, easy recipes to go to when life gets crazy and you’re short on time. This way you won’t be tempted by the takeout menu.

5. Focus on your mini-successes – Be sure to celebrate when reach those mini-goals. Manicure, pedicure, facial, a new pair of jeans, whatever it is be sure it’s a pat on the back from yourself to yourself. We all know we’re our own worse critics.

6 – Get a buddy – A workout buddy can keep you accountable and motivated. But be sure to pick wisely. You want someone who wants to change as much as you do. And at any point you realize you two aren’t a good match for workout buddies, politely exit that relationship. Your first priority needs to be yourself.

7 – Invest in a good pair of sneakers – This is very, very important regardless of the workout you’re choosing. This month’s issue of Fitness magazine has great reviews of sneakers for all types of activities.

8 – Menu plan, menu plan – This will save you so much time shopping and cooking. And you can use all that extra time working out.

9 – Work with what you got – If you’ve planned on a 40 minute workout but because of life you only have twenty minutes, do a twenty minute workout. Don’t skip the workout, just make it work for the time you have. Twenty minutes, fifteen minutes, even ten minutes is better than no workout.

10 – Believe in you – Never doubt yourself, never give up on yourself. Believe that you can make the change you want to make because you can.

See, 10 quick and easy tips for your slimdown. It’s not going to be that hard but you will have to do a little work. But then you’re worth it, right?

Do you have any other quick and easy tips that have worked for you or that you are going to try? Come on, share.

A Sunday Morning with Scones

Officially the calendar says that it’s spring. However, it really didn’t feel like spring here in Connecticut this morning. It was chilly, overcast and drab. So for a little pick me up I baked scones this morning. Just the thought of scones brings a smile to my face. And biting into a scone, well that’s just pure joy.

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Aside from their delicious taste, one of the best things about scones is that they are quick to whip up and everyone loves a homemade scone. Forget the store bought ones, with this recipe you no longer have an excuse not to bake your own batch.
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In minutes they are baked and ready to cool…but not too long. I love them warm from the oven.

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While I enjoyed a scone with my coffee, the pups ran around for awhile. It was chilly this morning, so they needed their fleece jackets.

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Silly Billy.

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My Sunday was started perfectly. How was your Sunday?

English Tea Scone Recipe

1 egg (slightly beaten)
Milk or buttermilk (I use whichever I have available)
2 cups all-purpose flour
1/4 cup sugar
2 1/2 tsp baking powder
1/2 tsp salt
6 tbs butter
1/2 cup raisins

Place egg in a liquid measuring cup. Add enough milk (buttermilk) to equal 1 cup, set aside.

In a large mixing bowl, combine flour, sugar, baking powder and salt. Cut in butter until mixture resembles coarse crumbs. Stir in raisins. Add milk and egg mixture. Stir just until dough clings together. Drop dough, use 1/4 cup measure, onto an ungreased baking sheet. Bake at 400 degrees for 12-15 minutes or until golden brown.

Enjoy!