Weekly Wrap Up and Workouts of the Week

It’s been a great week here at our house.

My husband is now completely off all meds for his back injury and after a few days of adjustment he is doing great. The only time he is noticing trouble is when he has his big, steel toe work boots on, he then still has signs of drop foot. Since this has been his main complication resulting from this back injury, he is now once again concentrating on working those certain muscle groups to help with his foot drop issue. We have high hopes that he will see improvement quickly.

As you will see below when you glance at the workouts I accomplished this week, I have started adding yoga back into my rotation. It’s been at least 6 months or more since I last did yoga and let me tell you, Wednesday morning I felt EVERY SINGLE MUSCLE. Ouchhhhh! I am really hoping to squeeze in a yoga routine twice a week to help with balance, flexibility and relaxation. Yoga is something I struggle with because it takes a long time for me to feel like I am actually working out, which then makes me choose something more high energy. Although, apparently my muscles need yoga because I had all I could do to lift and carry around my two toddlers Wednesday morning after Tuesday’s yoga routine.

Anyhow, here is what I did for my health and happiness this week.

Saturday: rest, traveling

Sunday: Ahnapee State Trail completed….4 mile hike

Monday: home:1 1/2 mile walk in the morning, 20 minute recumbent bike, stability ball exercises and upper body weights

gym: 30 minute elliptical, 10 minute ARC, abdominal workout and stretching

Tuesday: 2 mile morning walk, 45 minutes of yoga (OUCH….it’s been a while), and 3 mile walk after dinner

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Wednesday: home: weights (upper and lower body), recumbent bike 30 minutes and stretching.

gym: 30 minutes elliptical

Thursday: rest

Friday: abs and 30 minutes of yoga

Have a great weekend and a safe Halloween:)

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Workouts of the Week

I have decided to go back to posting what my weekly workouts consist of. Last winter I was writing about this on a weekly basis because, at the time, we were training for our rock scrambling vacation (that never happened thanks to a big snow storm). Ever since then I have had a few requests to go back to writing what I do for weekly workouts when I am not training for anything special. So by request, you will find my workouts of the week posted either on Friday or Saturdays depending on what our family plans happen to be for each week.

Here is this weeks workouts:

Sunday: Gym workout which was elliptical 30 minutes, weight machines, and stretching

Monday: 3 mile street walk

Tuesday: 1 1/2 mile street walk in the a.m. and 1 1/2 mile street walk in the p.m. and weights at home. I also had every intention of riding my incumbent bike although the batteries in the monitor were dead and I had no replacements at home.

Wednesday: 30 minute incumbent bike, weights, 1 1/2 mile street walk in the a.m. and 3 mile street walk in the p.m.

Thursday: gym workout which was elliptical 30 minutes, weights and stretching

Friday: rest

That should wrap it up for this weeks workouts. Not too bad if I do say so myself.  I wish we could have made time to venture to a trail instead of so many miles on the street this week, although it just was not possible. My poor ankles are so much happier on a trail. That being said, they shall be very happy with this weekends plans….which I will share with you all on Monday.

Have a great weekend.

 

My Favorite Form Of Exercise And Why

You all know I love to exercise. I do it everyday in some form or another. I do it for my health, to control my weight, to feel a sense of accomplishment but most of all exercise is a way for me to control stress and keep my sanity.

I spend countless hours caring for children during the week. This in itself can be very rewarding yet stressful. To relieve stress during my day, cardio is the way to go. This is usually a 30 minute bike ride during nap time on weekdays.

My most rewarding exercise at the gym would have to be the elliptical or ARC machines. They both seem to give me the best workout with very different results. I don’t feel I get much benefit from weight lifting other than keeping me strong and fit enough to keep up with the activities we do. However, I know they are good for me. I don’t dread doing them but I could easily pass them by if I knew I would not pay the price later on.

I do have to admit that even with everything I do, walking would have to be my number one go to form of exercise. It’s how I started my journey to a healthy lifestyle and it is still today my favorite thing to do. I could be walking a street, mall or a trail and be perfectly content to walk on forever. It does not matter if I am alone or with someone, I love to walk. When I am alone I have time to think. When I walk with my husband we can have a completely private conversation and not even realize we have walked a few miles. And when I walk with my daycare kiddos, it is non stop talking about anything and everything. It a great form of exercise that is easy to do anywhere at any age.

Tell me, what is your favorite form of exercise and why?

Getting Your Significant Other On The Healthy Bandwagon

Whether it be your husband, wife, or significant other, if one part of the pair is trying to be healthier, I think it’s only normal to want the other part of you to be healthier also.

The big question is, how to make this happen? Honestly, you can’t unless they are ready willing and able. Sometimes just you being healthy and them seeing the benefits of your progress is enough to persuade them to give it a try. If they see the rewards of you feeling better, having more energy and even losing weight,they may be more apt to giving it a try.

When I first started to change to a healthier lifestyle, my husband was not into any changes what so ever. After a few months, and a not so great doctor appointment, he came home and said we needed to change some things with him. By this time, I had already lost a good amount of weight and had started walking for exercise. We agreed that he would start walking with me twice a week for two miles. We also agreed that we would not cut red meat totally out of his diet, but would have it no more than twice a week. As far as the snacks that my husband loved, they almost all changed. Chips turned into baked chips, ramen noodles were banned from the house, he rarely had the pleasure of cookies being in the house, and eating an entire frozen pizza was never going to happen again. Oh, and his beloved deep fryer went to the city dump.Ultimately, he adjusted fairly good to all these changes.

We added more veggies to our meals and had healthier snacks readily available to grab and go.

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Today he is walking with me almost on a daily basis and if we are not walking we are doing some other activity. I still to this day ask him to join the gym I belong to, but so far he continues to turn me down. That’s alright though because we have accomplished what we were trying to do which is making our family healthier.

Now, there are a few tricks that you can try if your significant other is picky about what they like to eat or do for exercise.  You can easily bake things only using egg whites and not the entire egg. If you need something crunchy, try panko crumbs and baking the items instead of breading and deep frying. In some recipes applesauce can be substituted for the oil that’s called for in the recipe. Substitute ground turkey for ground beef. It is very easy to hide veggies in casseroles like spinach or zucchini in lasagna, finely chopped carrots in chili or a thin layer of hummus in wraps, etc..

When suggesting exercise, don’t suggest it during his/her favorite television show or when it’s 90 degrees outside.  Suggest it at a time when nothing else is really happening, you have a better chance of getting a positive response. Make exercise more fun than actual exercise. Suggest trying a new sport like tennis, bike riding, find a pool with open swim times in your area, go hike and area trail, learn to geocache, try basket ball at a near by park with hoops, try frisbee. There are so many things you could do and all the while be getting exercise.

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Concentrate on starting out slow and don’t force them to do it, because they will never stick to it. I will admit, I was pretty lucky, both my husband and son just sort of followed along when I decided to make my lifestyle change. We have learned so many new sports and activities, and are so much happier because of our new way of life. Not everyone is going to feel this way at first. That’s ok. You do what you need to do for yourself and if they like the change they see in you maybe they will follow along for the adventure.