Getting Strong

77.4 kg

My doctor told me I need to lose weight. I should be at least 65kg but even after years of changing my habits I struggle to lose weight. Early August I visited a personal trainer recommended by my doctor. It was very useful. I learnt that I should be pushing myself a lot harder in cardio sessions and also found that I could push myself without hurting myself . I diligently followed the three times a week interval routine for three weeks then started my own program of 5 days cardio and 3 days weights as a basic plan. I change my routines around regularly to keep up the improvement .

I have increased my workout time from 25 mins to 50 mins each day over the past weeks. I have even included an extra 20 min walk some afternoons and I have spent lots of my computer time standing up with the laptop or iPad up on the bar.

I eat a healthy breakfast, lots of veges and fruit, nuts, fish, eggs and some red meat as well as some ice cream and chocolate. I think I could put more effort into avoiding some kJ but I probably eat about 8000. kJ a day. I also thought that with all the extra exercise I would have started losing some weight but would you believe I went from 76.4 to 77.4.

Oh well. I have come to love pushing myself after the 9 weeks I have been working out. I am stronger and fitter and will keep going. I have found that exercising more helps to reduce the need for sugars. One day I hope to report a reduction in weight.

I have been doing weights for 3 or 4 years now. I started routines using only 1kg dumb bells now I do more reps and more sets with 5kg dumb bells. I am definitely stronger.

My role model is Lesley Maxwell. She is almost my age and looks great. I will get there. I want to look great by December this year.

Happy exercising,

Val

 

 

 

 

 

Posted with Blogsy

Being sensitive to how I feel

29th Jan 2012
75.2kg

I try to understand what is happening to me and work out why.
Stress is a big problem. When I am stressed I don't feel like doing anything, I get head aches and my hips and shoulders get tight.
I had already read in my yoga magazine that tight hips reduce circulation to the legs and I have a great hip stretching routine that I do once or twice a week. The last few months I have cut back to once a week and have even missed a week.
Yesterday I noticed that my ankles were a bit puffier than usual. I didn't really know why at the time but I have done a few things to reduce my stress (making lists so I know everything will get done for my US trip) and today my ankles are a bit better. Why I think? Probably because stress tightens my hips and less stress relaxes them a bit and my circulation improves. So this morning I did some hip stretching and shoulder stretching. On Monday I will go and have a massage. A massage is the only way to loosen up the muscles I have I found.

My yoga is very important to me. I have a basic workout on PDF made up of poses I like.
You can download it from my GoogleDocs.


Also I have my hip stretching routine on PDF. Some of these poses I could only manage with my hands on the floor for support and my hips not even touching the floor and also bending forward just didn't happen. But now I can get into the right positions quite easily since my hips are much more flexible. It took about three weeks at twice a week to make some progress. Boy my hips were tight. You have to be careful trying to stretch the hip muscles because they are really strong and you don't want to tear anything so go slow.
You can download the hip exercises from my GoogleDocs

Cheers,
Val

Two steps forward, one step back

20th Aug
76.0kg
After getting to 73.9kg I found it impossible to lose any more. Then I went to Adelaide and all the teas and dinners out made life fun but not so good for losing weight :)
I came back at about 76.7kg.
DH and I are determined if not exactly restrained. We are trying clean eating which leaves out the sugar and nasty fats. We are working on it together which is great. DH is trying to increase the amount of fibre he eats which suits me.
We have gone two weeks now without empty kilojoules.
I have increased my exercise. For 12 months I have done 6 days a week of yoga, stretching and weights. I felt I needed more so started to walk/jog to the end of the street as well for 10 mins. I have now changed the weights routine to make it more intense and will probably put the yoga and stretching in front of the weights each day and then do the walk/jog. All up about 70 mins in the morning. I may need two rest days but I will play it by ear.
I bought Oxygen magazine and love it. It had the new weights routines that I am now following and lots of diet and exercise info.
We continue to educate ourselves - Dr Oz is good - and we will one day be healthy and at a healthy weight.

Cheers,
Val