Saturday, April 30, 2016

The High Performance Life by Joe (from tumblr)

Appreciation is born through Struggle

 Appreciation – “the recognition and enjoyment of the good qualities of someone or something.”  And so why is it then that we do not appreciate much of what we have?  We have our health, we have possibilities, our successes and the prospect of what THPL can be for our life.  Yet we either take for granted what we have or find what we have not to our liking.  We can and need to work on this but……the other side of life (challenge and struggle) is the side that we in the THPL community focus on.

The THPL journey sets us up for those moments in life when we take on something very hard, where we can put in the next level of effort, when we do not have a guarantee of a successful outcome.  In these circumstances, some sort of struggle is a natural (and positive) element and it is how we get to the end of a challenge and mission – when we do get to the end we feel a level of satisfaction and appreciation that is indescribable.  We cannot manufacture this feeling – we can only know it if we had experienced the “struggle”.  And when the struggle is complete but before recovery is complete, it is best to reflect, to take notice of the moment and to internalize how through challenge and difficulty we were able to get done what we set out to do – that is what appreciation is - it exposes all that is important and discards that which matters none.

Loving life and appreciating all I have (and the struggle it took to get there)

Ciao

Joe

Source of article

Friday, April 29, 2016

15 Exercise Tips for People With Type 2 Diabetes

15 Exercise Tips for People With Type 2 Diabetes

1.
Get a move on
Exercise is safe—and highly recommended—for most people with type 2 diabetes, including those with complications. Along with diet and medication, exercise will help you lower blood sugar and lose weight.

However, the prospect of diving into a workout routine may be intimidating. If you're like many newly diagnosed type 2 diabetics, you may not have exercised in years.

If that's the case, don't worry: It's fine to start slow and work up. These tips will help you ease back into exercise and find a workout plan that works for you.

2.
Try quick workouts
As long as you're totaling 30 minutes of exercise each day, several brief workouts are fine, says George Griffing, MD, professor of endocrinology at the Saint Louis University School of Medicine in St. Louis.

"We need people with diabetes up and moving," Dr. Griffing says. "If you can do your exercise in one 30 minute stretch, fine. But if not, break it up into increments you can manage that add up to at least 30 minutes each day."

3.
Focus on overall activity
Increase activity in general—such as walking or climbing stairs—rather than a particular type of exercise.

However, don't rely on housework or other daily activity as your sole exercise. Too often, people overestimate the amount of exercise they get and underestimate the amount of calories they consume. (A step-counting pedometer can help.)

Link to full article





Thursday, April 28, 2016

Time for sum aktion by Redman

Daily Exercise Plan

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L


This rap from the early 1990s is just awesome.  I say, Time for some action.  I have for too long satisfied.  I am more motivated than ever.

Monday, April 25, 2016

Motivation song: "Reach Out I'll Be There" by the Four Tops

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L


I am not sure what exercises to do.  Should I just dance?  I am not a great dancer, but I can learn. I have great difficulty doing what is hard. Taking action is hard.  But where do I begin?  I can lay off the internet or use those videos online for a while to workout.  Maybe I should buy some exercise DVD's.  Maybe I should just walk.  I used to love to walk.  I have been advised to do so that I can be. Well, exercise is not hard, especially when it comes to walking.  It also takes me a long time to actually do something since I struggle to do what seems to be hard.  Motioning and trying is easily, but actually doing sometimes and even falling on your face is even harder  I will be using the above plan for exercise.  By the way,  I love this song.

Thursday, April 21, 2016

"No" by Meghan Trainor...motivation

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L

I don't know how to be consistent because I have felt that I don't have to do this, that, or the other.  I didn't always like me, but I am beginning to appreciate myself then.  Now, not so much.  I want to be the person who stayed up in the morning to get herself ready.  I have become frumpy and complacent. Instead of saying, "I need a makeover.", I could say something else, maybe even to the contrary.  How do I break saying that in a negative light to doing something positive for me?  I have taken too long.  I don't wish to see myself as frumpy and schlumpy.  Right now, that is how I feel.  Get off of the dumps and do something about it and fill out the plan.  It is worth it.

Here's another great song to motivate me.  Wait, that is the problem.  I can't just wait anymore.

 "No" by Meghan Trainor

Wednesday, April 20, 2016

Formulated exercise plans

Exercise Plan

Sample below:
Time: 8:00-8:30 AM
Exercise (s): 10-15 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: 160
Pulse: 89
Time of exercise: 13 minutes
Exercise once today (including number of sets).

Maybe I should make an easier plan to follow.  I have the plan, but even simpler plans such as the one above are hard.  I have health conditions which scream the word, "Exercise".  My view is that I am lazy.  Sometimes I believe that the chickens come home to roost.  I have no clue as to why I have an easier time pushing myself as compared to exercise.  I just didn't want to exercise.  Simple as that. Now I want to.  Exercise isn't just good for the body.  It is also good for the mind.


New Plan:
Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L

It is similar to the "old" plan, but I realize that no matter how I draw up a plan, I have to be consistent.  I need to deal with the fears and anxieties that I have.  I have seen people who have suffered from the effects of diabetes and other conditions.  I have wondered if that were me.  I realized and seem to forgot that when I did, my mind was more at least.  I even noticed a change in my confidence level.  This is the truth, even I have lost five or ten pounds. I want exercise to not be boring or drudgery, but that I don't take things, including exercise for granted.  That has been a problem with me all along.

Tuesday, April 19, 2016

Reflection of my Exercise Blog

Exercise plan for 4/18/16
Time: 6;30 PM
Exercise (s): 10-30 dancing
Mindset: I have a lot of weight to lose, but I wish I knew how much to lose.
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am.  I wish to change all of that one day at a time.
Motivation: I want to be healthy and stay healthy.  I weigh over 300 pounds.
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 28 minutes
Exercise once today (including number of sets)

Maybe I should make an easier plan to follow.  I have the plan, but even simpler plans such as the one above are hard.  I have health conditions which scream the word, "Exercise".  My view is that I am lazy.  Sometimes I believe that the chickens come home to roost.  I have no clue as to why I have an easier time pushing myself as compared to exercise.  I just didn't want to exercise.  Simple as that. Now I want to.  Exercise isn't just good for the body.  It is also good for the mind.

Monday, April 18, 2016

Reflections of why I haven't follow my plan...yet

Exercise plan for 4/18/16
Time: 6;30 PM
Exercise (s): 10-30 dancing
Mindset: I have a lot of weight to lose, but I wish I knew how much to lose.
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am.  I wish to change all of that one day at a time.
Motivation: I want to be healthy and stay healthy.  I weigh over 300 pounds.
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 28 minutes
Exercise once today (including number of sets)

I had a rough evening.. I will not excuse myself however. I feel that exercise is a part of my plan.  I have no clue what I need do or what time I should exercise.  I am a diabetic who wishes to follow a plan and who has to follow that particular plan.  The problem, I guess, is that I don't know how to follow this plan.  That is about being specific. I am not proud of myself, however.  I need help in overcoming fear and procrastination.,  Maybe I need to change the plan, but most of all, I plan to change me.

Sunday, April 17, 2016

My reflection is the same as yesterday..

Exercise plan for 4/17/16
Time: 6;30 PM
Exercise (s): 10-30 dancing
Mindset: I have a lot of weight to lose, but I wish I knew how much to lose.
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am.  I wish to change all of that one day at a time.
Motivation: I want to be healthy and stay healthy.  I weigh over 300 pounds.
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 28 minutes
Exercise once today (including number of sets)

I have made a plan for tomorrow.  Here is the above plan.  I have come to realize that a plan will do me some good if I follow it.  I am one who is good at motion but  not good in action.  The more I procrastinate, the lazier I get.  I don't want to live that day anymore.  Idleness is not of God, but the Devil's workshop.  I know that the Bible talks about laziness, I know this.  However, is this saying even in the Bible?  Regardless, this retelling of that phrase has hit me.  I believe that change is possible and I don't have to be afraid anymore.  I have to believe and know that I can do it.  Waiting and being fearful are not the answers.  However, confidence in oneself is.  

Saturday, April 16, 2016

I finally get it...

Exercise plan for 4/17/16
Time: 6;30 PM
Exercise (s): 10-30 dancing
Mindset: I have a lot of weight to lose, but I wish I knew how much to lose.
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am.  I wish to change all of that one day at a time.
Motivation: I want to be healthy and stay healthy.  I weigh over 300 pounds.
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 28 minutes
Exercise once today (including number of sets)

I have made a plan for tomorrow.  Here is the above plan.  I have come to realize that a plan will do me some good if I follow it.  I am one who is good at motion but  not good in action.  The more I procrastinate, the lazier I get.  I don't want to live that day anymore.  Idleness is not of God, but the Devil's workshop.  I know that the Bible talks about laziness, I know this.  However, is this saying even in the Bible?  Regardless, this retelling of that phrase has hit me.  I believe that change is possible and I don't have to be afraid anymore.  I have to believe and know that I can do it.  Waiting and being fearful are not the answers.  However, confidence in oneself is.  

Friday, April 15, 2016

Reflection from today 4/15/16

Exercise Plan
Time: 8:30-9:00 AM
Exercise (s): 10-20 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 16 minutes
Exercise once today (including number of sets).

Today, I did some serious yard work.  I didn't have on my watch so I didn't know how many calories I have burned.  The above plan has not worked, but I will do it.  I will use this plan to lose weight.  I need to lose weight.  I was told that a five or ten pound weight loss goal would be more attainable. But even attainable goals in the forms of diet and exercise are overwhelming.  I realize that the reason why I am overwhelmed.  It has everything to do with my thoughts and how I think.  It is the reason why I go back to my own routine.  I have a lot to do in terms of getting healthy, I admit.  However, I have to realize that I can do it.

Tuesday, April 12, 2016

Exercise plan, and reflection for 4/12/16

Exercise Plan
Time: 8:30-9:00 AM
Exercise (s): 10-20 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 16 minutes
Exercise once today (including number of sets).

Today, I rested.  My goal, however, is to exercise at least 3-4 days per week.  I have a plan, but I tend to procrastinate too much.  That is something that I would like to and need to change.

Monday, April 11, 2016

Exercise program for 4/12/16

Exercise Plan
Time: 8:30-9:00 AM
Exercise (s): 10-20 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: X=<100
Pulse: Y>=75
Time of exercise: 16 minutes
Exercise once today (including number of sets)

For now, this will be my exercise routine.  I have been told that it will take a while before I get used to it.  My hope is that I will not procrastinate and feel bad whenever I fail to exercise that day.

Sunday, April 10, 2016

How To Transform Your Fitness Routine (And Life!) by: Shannon Fable Lifestyle April 5, 2016

Many of us seek a change in our fitness plan around springtime. Whether we’ve fallen off the wagon, become bored with doing the same thing, or need a change of scenery, it’s natural to change up your routine this time of year. But maybe the change you need is a bit different than what you think. Perhaps the transformation we’re seeking should go far beyond mixing it up or trying something new to strengthen our love affair with fitness. What if we could figure out a way to make this transformation the last one we ever need—a transformation that changes fitness from a must do, to a want to do, so it never feels like a chore again?!

It’s natural to embark on a fitness journey searching for a radical change in weight, shape, size, or habits. We have this grand vision dancing in our heads, but the route to get there can by tough, overwhelming, and perhaps, a bit out of reach. Inevitably, we struggle to keep going. That’s often because the focus is on one big, daunting goal, and the changes are too extreme, conflicting too fiercely with your established habits.

What you like to eat, what you like to do (and not do), how you like to spend your time and other behaviors that affect your health and wellness are hardwired to some extent. Simply deciding you want to eat better, exercise more or take better care of yourself doesn’t magically make the change happen. More importantly, when the benefit or reward of those behavior changes is tied to a future reward, your brain will struggle to prioritize the short term choice. Do I exercise for 30 minutes now (instead of going to happy hour) for the potential 5 lb. weight loss 1-2 weeks from now? Hmmm … who’s going to win that fight? It’s understandable that the healthier choice sometimes loses out. Instead, we need to realize there are short-term gains before those long-term goals. Does exercise ultimately make you more creative, energetic, or happy? Does it help you sleep better or focus longer? It’s time to take note!

Full blog entry here

Saturday, April 9, 2016

"Se Menea" - motivational song


This song is so great to listen to.  I can listen to it all day.  I could also dance to it.  I realize that this is not a new song, but what is so great about that is that it doesn't matter.  A song like this can take one back.  It can also be a great motivator.  I am only sitting down right now.  I am dancing to this in the confines of my desk.  Right now, I am ready to get up and dance,.  This is how much I love this song. I recommend this song as one that can motivate anyone to exercise regardless if you like reggaeton or not.

Thursday, April 7, 2016

Taking a break

I am taking a break tonight.  I am glad to be back and I have been for a while.  

Wednesday, April 6, 2016

Lost by Carl Sandburg

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

Reflection of 4/4:
Let's not talk much about it.  I am not lazy.  I just don't care anymore.

Reflection of 4/5:
I agree.  I wasn't lying when I wrote that yesterday.  I couldn't take it, but I can take it.  Which way shall I choose?  Today, I have rested, but tomorrow is just another day.  Will I wait or will I won't?

Reflection of 4/6:
Lost by Carl Sandburg
Desolate and lone
All night long on the lake
Where fog trails and mist creeps,
The whistle of a boat
Calls and cries unendingly,
Like some lost child
In tears and trouble
Hunting the harbor's breast
And the harbor's eyes. 

Tuesday, April 5, 2016

Path (not) taken

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

Reflection of 4/4:
Let's not talk much about it.  I am not lazy.  I just don't care anymore.

Reflection of 4/5:
I agree.  I wasn't lying when I wrote that yesterday.  I couldn't take it, but I can take it.  Which way shall I choose?  Today, I have rested, but tomorrow is just another day.  Will I wait or will I won't?

Monday, April 4, 2016

April 4th plan

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

Let's not talk much about it.  I am not lazy.  I just don't care anymore.

Sunday, April 3, 2016

April plan

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

I look forward to tomorrow.

Saturday, April 2, 2016

Reflection for April 2, 2016

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

I have a confession to make: I have failed.  That is the problem.  I cannot call a missed day a failure.  I also cannot call one mistake or shorter times during exercise a failure either.  I realize that today, I need to change my mindset on things.  I don't have much time, so a change will require much work. Now I know why losing weight is so hard.  But I also realize that I can do it despite my perfectionist attitude and my all-or-nothing thinking.

Friday, April 1, 2016

Exercise plan 3/31 - 4/6

Here is something I can do.

March 31, 2016
Walk 10 minutes
Lift weights 5 minutes

April 1, 2016
Walk 10 minutes
Lift weights 5 minutes

April 2, 2016
Rest

April 3, 2016
Walk 10 minutes
Lift weights 5 minutes

April 4, 2016
Walk 10 minutes
Lift weights 5 minutes

April 5, 2016
Rest

April 6, 2016
Walk 10 minutes
Lift weights 5 minutes

This is my weekly exercise session.  I am so easily overwhelmed with following even the simplest instructions. That is something that I would like to change, but it is hard.  I don't want to make things hard, but it is a challenge nevertheless.   I guess it can be done despite the challenge of having a all or nothing mindset, which I would like to change.  How do I do that?  I could use all of the help I can get.