Tuesday, January 31, 2017

Exercises Ideas

1 Walking
But aside from weight loss, walking has definite pros. Researchers looked at data from the National Runners’ Health Study and the National Walkers’ Health Study and found that people who expended the same amount of calories saw many of the same health benefits. Regardless of whether they were walking or running, individuals saw a reduced risk of hypertension, high cholesterol, diabetes, and improved better cardiovascular health.
From:
http://greatist.com/fitness/walking-good-workout-running

2 Calf raises
Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise.  This video further details how to do a stationary calf raise:
From:
http://greatist.com/

3 Jogging
Here are three good reasons to pick up the pace when you exercise: It's easier than you think, you'll get fitter and healthier in no time, and you'll reach your weight loss goals faster.

"Women who run more than 10 miles a week have slimmer waists, narrower hips, lower blood pressure, and higher levels of 'good' HDL cholesterol than do those who exercise less intensely," says Paul Williams, PhD, a researcher at the University of California, Berkeley, and lead investigator of the landmark National Runners' Health Study of more than 9,000 people.

Yet all these benefits are lost on millions of women who are afraid to take that first quick step. "They think it's just for jocks, or they've tried it before and hated it," says Jane Serues, a women's running coach based in Springtown, PA, and founder of First Strides, a beginner walking and running workshop for women.

The secret, she says, is getting your muscles, connective tissues, and joints accustomed to the higher intensity by slowly sneaking jogging into your walking workouts. "I've seen hundreds of women who thought they could never run a mile just glow when they finish a 5-K [3.1-mile running event].

From:
http://www.prevention.com/fitness/fitness-tips/walking-and-jogging-workout-weight-loss

4 Dancing
Aerobic and Anaerobic. Dance is a great form of exercise because it provides you with both aerobic and anaerobic movements. Our bodies need a combination of both types of exercise in order to be at their healthiest. In dance, aerobic exercise can be achieved by jumping, swaying, twirling, etc. Anaerobic exercises include holding squat positions, lifting someone else or your own body, and balancing. There are endless possibilities when it comes to getting a complete workout through dance.

Constantly changing. There is an unending supply of dance moves. Thus, it is very difficult to get bored with creating new dance moves. Once you get the basics down, a whole world of options will open up to you. You can try formal dance moves, such as the steps of ballroom dances or ballet. If you are more interested in trying out more modern-style dances, you can expand upon hip-hop or jazz moves. Dancing is far less boring than jogging on the same old treadmill everyday.

Creative outlet. One thing that dancing can provide that jogging and regular gym exercises can’t is a creative outlet. You are free to invent new forms, choose your own music, and even put makeup and costume to your dance routines. Wearing a costume while jogging would illicit some very strange looks.

Improve flexibility. One thing that jogging doesn’t do is to help your muscles become more flexible. Dancing, on the other hand, stretches your body in new ways that you’ve never tried before. Improved flexibility is great for your body’s physical health, because it reduces your chances of injury in a fall or sprain, and speeds up the time it takes your muscles to heal after a workout.

Music inspires. Surely you have noticed that most people jog with headphones in their ears. Oftentimes, they have a specific exercise playlist they listen to because the beat of the music helps them go faster and push themselves. The same can be said for dance, except there are far more options. With jogging, you have to find music that goes at just the right pace to push your steps. With dance, music can change from slow to fast to pauses, all in a matter of seconds. It’s your job to keep up! Your freedom of music choice is nearly endless when you are looking for something to dance to! Even classical musical can get your arms and legs flowing.

From:
http://www.business2community.com/health-wellness/five-reasons-why-dancing-is-great-exercise-091772

5 Aerobic classes or dvds
 Cize: The end of exercize


 Muscle & Strength: Weight Training for Women, Day 1



 Katy Hearn: Fitness Model, Total Body Workout Exercise to build muscle


 30 Minute Full Body Workout to Burn Calories


 5 beginner core strength exercises


 5 great ab exercises for women

Monday, January 30, 2017

Diet and Exercise advice

Rules for following a (daily) plan:
I must remember to eat smaller portions, which I am often guilty of not doing.  Exercise is quite beneficial for any number of reasons. I also have to eat smaller portions of healthy foods.  Healthy foods can be just as good as unhealthy foods.  The difference is in quality.  So it is advisable for me to eat smaller portions of food that is lower in nutritional value and consume portions of high quality, more nutritious foods.   Interestingly enough, I think it is time to follow just basic, simple advice.

This is indeed some basic, simple advice.  The same goes for exercise.  Start off slow, I guess.  That could be why walking is an excellent.  Most anyone can walk regardless of age.  I have walked and it is good not only for the body, but also good for the mind.  Exercise is good for the brain.  I would like to do other exercises as well for my back.

Sunday, January 29, 2017

Plan to walk

I will still walk.  I saw myself as someone with a body that I did not like.  I need to lose weight.  Now I actually want to take action.  I realized that that is a rather shallow reason to lose weight, but that is how I feel.  Tomorrow will be quite a cold morning and will not get much warmer.  I feel like I have no excuses to stay complacent.  Complacency will take a person nowhere.

Thursday, January 26, 2017

Wanting to do something

I woke up hoping to walk outside.  I did not.  However, I am motivated to exercise.  I wish I knew what to do.  I don't have any exercises that I like.  I wish I could find an exercise that I like to do. I am growing tired of being inspired.  I want to do it now!  I want to start now.  Maybe I should try dancing.

Wednesday, January 25, 2017

Bento and other reflections

For a while now, I have wanted to make health-conscious purchases, or at least lead to the promotion of health consciousness.  For instance, I have always wanted a bento box.  I found out about bento boxes, bento lunchboxes, or just plain lunch boxes that come with a thermos.  I realize that I need to eat better than they do.  I must remember to eat smaller portions, which I am often guilty of not doing.  What I do know, is that bento boxes or just bento as I call them, offer good portion control.  It is amazing how much food goes into one container.  It is quite interesting because it isn't a controversial exercise equipment or even a dance routine.  Exercise is quite beneficial for any number of reasons.  However, I am only writing about eating, but I also have to eat smaller portions of healthy foods.  Healthy foods can be just as good as unhealthy foods.  The difference is in quality.  So it is advisable for me to eat smaller portions of food that is lower in nutritional value and consume portions of high quality, more nutritious foods.  A bag of fruits offer more nutrition than a bag of chips.  Interestingly enough, I think it is time to follow just basic, simple advice.

Sunday, January 22, 2017

Wake up call

I took a break yesterday, but I won't take one today.  I am not a fan of laziness, so I did do some working out.  Okay, I haven't done much of anything but I have tried stretching and a couple of minutes of dancing.  Yesterday, I have even done some leg lifts.  I haven't tried a leg lift in a while. My last exercise "session" was over a week ago.  This morning, I read about what has been going on with me.  I have been having muscle weakness and have also been fatigued.  As a diabetic with a hormonal condition, this scared me at least a little bit.  It could be that my diabetes has worsened or it could be sleep apnea.  That was a wake up call and I need to exercise more plus eat a healthier diet. My weight has climbed within the span of a week and I cannot afford to have a sedentary lifestyle. Nor should I be overly concerned to be only slightly active yet knowing that I could do more.  I believe that any and all things should and must be a wake up call.  It has been and still is, for me.

Friday, January 20, 2017

Last night was a wake up call

I am just wondering what is happening to me. I slept and slept and slept yesterday.  Right now, I am awake enough to type this and I am awake enough to have watched the inauguration in its entirety. Actually exercising hasn't been so easy, yet formulating one has been hard.  I have struggled with the same issues for over a decade and I have procrastinated so much that I felt that I have wasted time not doing what I am supposed to do and what I needed to do.  In my mind, losing weight is so easy, but in deed, ti seems so impossible.  I should listen to my head, not to my heart this time.  

Thursday, January 19, 2017

Going hand in hand

Emotional eating and exercise probably do not go hand in hand.  However the connection between the two is there.  I didn't always do such, but lately I have.  One has to have a sense of self worth and guidance to overcome them.  I prayed to overcome emotional eating.  However, exercise is something something I need to do.  I pray now to overcome procrastination and low self worth.  I want to live and to live and be healthy.  I want to follow things God's way by reading and studying God's Word.  It may seem strange in an exercise and fitness blog, but I am confessing my issues to the readers, for I have truly overwhelmed. As a diabetic, moving a muscle will be essential to being fit.  I am inspired to exercise, but that is a very big problem.  It requires not being overwhelmed, and not continue to living a healthy lifestyle.  I have no excuses.

Wednesday, January 18, 2017

Exercise log for my exercise routine

Day No#

Exercise
Type of exercise
Length of exercise
Beginning time of exercise
Ending time of exercise
Impact (low, medium, high)
Where? (home, street, gym)
Speed (if walking, jogging, or running)
Number of steps (if walking)
Heartbeat before
Heartbeat after
Note:

The above log is a great log.  I have never used such a blog, at least one I have not created before. There is a science and an art form to exercise and plan to exercise.  I realize that I could do it.  I just didn't want to.  I am not proud of the past.  Being lazy or procrastinating is quite counterproductive. I realize that and continue to realize that exercise is productive in so many ways.  Exercise will help me become more fit and be more confident because I will be so fit.  Today, or rather, last night, I realize that being lazy is an obvious to being productive, which causes stagnation, something I didn't realize.  Now that I do, it is time to take care of me and show more love to me.

Tuesday, January 17, 2017

Results of what I will use

Day 1

Exercise
Walking

Type of exercise
Cardio

Length of exercise
10 minutes

Beginning time of exercise
1 PM

Ending time of exercise
1:10 PM

Impact (low, medium, high)
Low

Where? (home, street, gym)
Home

Speed (if walking, jogging, or running)
2 mph

Number of steps (if walking)
1500

Heartbeat before
86

Heartbeat after
93

Note:

Monday, January 16, 2017

Sample schedule that I will use tomorrow

Day 1

Exercise

Type of exercise

Length of exercise

Beginning time of exercise

Ending time of exercise

Impact (low, medium, high)

Where? (home, street, gym)

Speed (if walking, jogging, or running)

Number of steps (if walking)

Heartbeat before

Heartbeat after

Note:

Saturday, January 14, 2017

Insecurity dealing with this blog

I am so troubled today.  I don't take action because I am scared to.  I realize that it might be a common reaction but today I  have finally learned about myself.  I am not a coward, but I hate failure. I often compare this blog to others and myself to others.  I would like to have a blog that is about a woman who can offer advice.  I don't.  I also would like to be a chef or trainer, but I'm neither.  My blog will never be a blog about fitness advice from a gym instructor, but I'm not.  I need help to fix things so that one day, I wouldn't feel so insecure about this blog.

Friday, January 13, 2017

Wednesday, January 11, 2017

Advice on exercise

I have been looking through diet and exercise plans and needless to say, there are plenty out there.  I did do, however, some curls.  They are pretty good not just for strength.  I had weakness in my arms and the weights did me some good.  I am doing better as a result.  Having weakness in my arms could be a sign of something far more serious.  That could be because of my back.  I have had back pain for a while now and I realize that I need to do more than just curls and stretches.  While they are good, my excess weight needs to be reduced, so more exercise and more exercises, have and will continue to do me some good.  I have done some exercises that have been of great benefit for my neck and other body parts such as walking for starters.  I have been told that a brisk walk will do me some good.  

Tuesday, January 10, 2017

Why?

Why?

Why does everything have to be so hard?  I just realize that I have got to change.  I have this sense of urgency and it has been overwhelming.  Maybe that sense of urgency is another problem.  I know that I need to lose weight, but my heart isn't into it.  I don't always enjoy life nor do I have any idea when it comes to exercise.  I have put it off after a while.  Maybe that is another reason why weight loss is so hard.  How do I overcome being fearful and overwhelmed?

Monday, January 9, 2017

Back exercises that I have done

My back has been an issue for a while now.  I have exercised as of late, but I realize that I need some more equipment as far as the exercises I have done during physical therapy.  I have yet to do more exercises.  However I believe that those exercises have been nothing short of beneficial.


Saturday, January 7, 2017

Thought of taking a break

I am taking a break.  I realize that I am spouting out too many I can do its.  I am also spouting out talks of just doing it.  They are not helping me.  I am lazy and I procrastinate.  I have difficulty following directions at times and my black and white thinking makes things worse.  I can say it is time for me to change, though it is.  I have yet to begin.  What am I waiting for?  Who am I waiting for?  Why am I waiting for?  Words jinx it.  Emotions jinx my weight loss.  Everything just seems so hard.  I know that there is more to life than food.  Maybe my last sentence is one of many issues I have facing my problems.  With all of this, I realize that the room and possibility for change is good, despite how grim it looks right now.  Man, I am lousy trying to encourage myself.

Friday, January 6, 2017

Strengthened by Jesus

I can do all things through Christ who strengthens me.  Maybe I should just think outside the box when it comes to exercise.  Exercise is not only good for my body, it is good for my mind.  I don't think about anything that ails me.  I realize that I gave others a reason why it is important to exercise. It is very important for me to exercise.  Weight loss, is also a mental thing.  Right now, I am contemplating the fact that I can do this.  I will do this, and I want to do this.  

Thursday, January 5, 2017

Questions to ask myself

The truth is, I have absolutely nothing to say.  However, I am quite interested in losing weight. However, I admit that I do have a binge problem.  Diet and exercise are not just physical, but mental. I had to learn that.  My heart wasn't in it, but now, it is.  I saw myself in the mirror and what I didn't see wasn't always so positive.  Why does it seem like I beat myself up yet when I see others with the same features, I don't begrudge them?  Why does it always seem that I don't like myself and my appearance?  It finally dawned on me.

Wednesday, January 4, 2017

Negative, realistic, and positive connotations

Walking around the house for an hour or so I realize are not exercise.  Walking briskly outside is. The first is what I do.  I realize that being inspired is not exercise.  Sure it is good for the brain, but what about the body?  My posts are generally not positive.  That is because I am a procrastinator who is too negative on herself in relation to what I know I can accomplish.  The whole blog is a blog of a person who does ever so often.  I however, want to be known to myself as a person who is healthy and associates myself with taking charge of my health.  I need to think higher of myself than I do.  I am always feeling lazy.  I have been afraid to take a long, honest look at myself.  It is one thing to write out change, but actually doing so, is the hard part.  The truth is, I want to learn how to dance.  I have tried it once before.  Zumba was fun...the word "was" carries way too much of a negative connotation.  Being realistic is easy, but taking a hard look in the mirror is as well.  So, what exercise will I do tomorrow?

Monday, January 2, 2017

How I am doing

Right now, I am doing better.  I have a lot of kinks to work out with my diet and (mostly lack of) exercise program.  It is time I stop complaining.  I complain too much anyways.  Right now therefore, I am just thankful.  I am thankful that every day is a second chance.  I have done stretches and such for my back.  However, I could do more.  The reason being because I have become overwhelmed.  I  have also waited too long for others to help me.  I need to just stay home and exercise.  I realize that I can't get others to exercise for me or wait to go to a gym for a good workout. Having written all of that, I have to think about me for a change.  No more all "talk" and procrastination.