The Power of Song

Just found a great article in the New York Times on how choosing the right workout songs can make a difference when you exercise. Apparently we need to aim for beats per minute (BPM) that match what our heart rate should be during our workout and a rhythm that moves us (in the exercise sense, of course). The article probably just provides proof for iPod workout addicts that music does help your workout, but it is a great article. It also provides suggestions for workout songs, complete with BPM.

http://www.nytimes.com/2008/01/10/fashion/10fitness.html

Enjoy and remember “the beat goes on.”

I am dating myself now. Enjoy the video.

Thanks to Adam and Hedgehog!

Hey, shout out to Adam and Hedgehog for comments on the blog. They really help and that keeps me writing and working on getting healthy.

Thanks a million.

Cold, cold weather

Okay, for those of you in northern climes perhaps 20 F is not cold. However, I am FREEZING. Every time I go outside I feel like my sinuses want to explode. Could it be my metal glass frames? Who knows? All I know is that I am staying inside until it gets warmer.

Had a cleaning frenzy today, vacuumed and mopped the floors, cleaned off the countertops, and just generally made things look a little better. The place is still cluttered, but I’m getting there. Cleaning is also not bad exercise if you are moving around a lot. I was moving furniture also. I said it was a frenzy.

Back to health. I am definitely feeling better, but still tire very easily. However, I am now truly over the prednisone munchies. I bought all healthy food at the grocery and didn’t once crave something else (well…that is until my silly husband started talking about chocolate). Went to a friend’s for dinner last night and zonked out around 10 p.m. We were playing dominoes though (chickenfeet), so I managed to finished the game. Every time I laughed though I thought my head would explode. I HATE sinus issues

Anyway, we made a great salad to take over there. It is my husband’s creation and I love it!! Everything is best in chunky sizes–not chopped too small. It is best with a balsamic vinaigrette dressing (the light version, of course).

• baby spinach and radicchio (Of course, I use the bags. I hate washing lettuce.)
• strawberries
• mandarin oranges (I use canned.)
• radishes
• seedless cucumber
• kalamata olives
• cheese (swiss or cheddar)
• purple onion (not too much)
• mushrooms
• cherry tomatoes

The strawberries with the balsamic vinaigrette are to die for!

Unconventional Diet Tips

I was reading someone else’s health/weight loss blog today and came across a reference to this site from a guy who lost 50 pounds. Some of his unconventional tips resonated with me, so I decided to post the link in my blog also. I think each of us trying to lose weight has to come up with his/her own methods that work for him/her. If we just try to follow a set plan, we really run the risk of gaining all the weight back when we are “finished dieting.”  I like his don’t diet on weekends idea. Of course, if you really go overboard, then you will have screwed up your entire week. I view this as the idea that you can be a little more relaxed on the weekends, but not turn into a complete pig. He also said that he rationalized his workouts. He said that 1/2 hour sitcom could be 1/2 of exercise. So, he convinced himself to complete the workout.

http://www.lifehack.org/articles/lifestyle/10-unconventional-diet-tips-how-to-lose-50-pounds-in-three-months.html

On another note, the Campbell’s Select Tomato and Basil soup (90 calories a serving/2 servings per box) is great! The soup is in a carton and not the typical Campbell’s soup can. On a cold winter night, soup is great. So, if you don’t have time to make homemade soup, try the Tomato and Basil.

One Step at a Time

Okay, went to the doctor again yesterday and I am just taking AGES to get over my bronchitis bout from before Christmas. Every time I go to the gym and exercise, I come down with a new infection or fever. How thrilling! Anyway, the doctor says I have to take it easy until February to make sure that I am totally well before really beginning a fitness program. He says light exercise for 1/2 hour a day is okay, but to stop that if it starts making me feel worse.

On a positive note, my prednisone munchies are finally over. I don’t get up in the middle of the night and eat and for the first time I managed to not eat after 8 p.m. So, for now, I will concentrate on eating better and not pigging out on ice cream, chocolate, or chips. All things that I can truly pig out on. Hopefully, my lovely prednisone-induced “moon face” will disappear with better eating habits also.

So, one step at a time and I will get there.

Circuit Training

Did my first circuit training today. According to my trainer, I have good form on the machines and I am strong. Yeah! Of course, the next day, I started running fever again. I am getting really, really tired of this getting better, start to do things, get sick routine. When, oh when, will it end???

So, here is what I did in circuit training. I should do this three times a week, with a day’s rest in between. With all of them I am beginning with 2 reps of 12, then move up to 2 reps of 15, and then add weight. I felt the burn at this level on all the weights. I don’t think I had heavy enough weights before.

1. Leg Extension (40 lbs)
2. Seated Leg Curl (65 lbs)
3. Chest Press (50 lbs)
4. Row (50 lbs)
5. Bicep Curls (20 lbs first rep, 15 lbs second rep)
6. Tricep Extension (20 lbs)
7. Low Back (90 lbs)
8. Ab Crunch (70 lbs)
9. Torso Twist (50 lbs)
10. Calf Rise (25 lbs)

Theme Songs

I think whatever song gets you started is the song to use. Right now, the one that gets me moving (as in dancing around) is Love Stoned. I’m sure I’ll move on to another song of the week soon. For awhile I was on Carrie Underwood’s Before He Cheats and Mary Chapin Carpenter’s I Take My Chances. I am also ashamed to admit that I like the Pussycat Dolls’ Buttons. I want to be able to strut like those women. [Head hanging in shame now.]

Tomorrow I go for weight training orientation, so I’ll post what the trainer has me doing. I am going to have to do cardio/weight training right now instead of water aerobics. The chlorine is playing havoc with my sinuses right now (apparently one of the sinusitis triggers).

So, back at university and really, really tired the first day, but much better today (Friday). I’ll try to program in I Ain’t Settlin to get me going in the mornings.

I Ain’t Settlin’

Well, today was my first day at the Wellness Center at Baptist Hospital. The fitness trainer started me off with tests–stretch, hand strength, and then walking. Of course, we ended with the dreaded weigh-in. I weigh more than I ever have in my life. GAG! Anyway, lots of good information, and I have another appointment with her on Saturday to learn how to use the weight machines.

Following my check-in/orientation, I took a water aerobics class. It was fantastic–one of the only water aerobics classes that has kept my heart rate up. I will have to figure out how to make that class part of my weekly routine. The problem is timing. If I take it, I have to leave around 5 a.m. to get to class on Tuesday. I am not a morning person, so I am not quite sure it is a good idea to try to leave so early, but I will try it for 3 weeks (half of the habit-forming time).

Following water aerobics, I sat in the hot tub and luxuriated for about 15 minutes–strongest jets on I hot tub I have ever felt. Of course, it is a hospital hot tub and lots of people come to the Wellness Center after finishing up physical therapy. That is another plus point to this center–everyone is focused on fitness, pretty much my age, and all very nice. Not as crowded as the Y.

I also found out that my husband can come with me for free on Saturdays, so I have a Saturday exercise partner. YEAH!

My only problem is the bloody food journal. I hate writing down everything I eat, plus the time, and portion size, etc. However, this way the nutritionist can tell me to beef up protein, lower carbs in the morning, or whatever. I am going to keep the damn food journal if it kills me.

There is a country music song by Sugarland called “Settlin”. In the song, the singer is talking about not settlin’ for just any old man. However, the chorus applies equally well to not settling for second-best or so-so health, so I am adopting this song as my theme song for my fitness quest. Here is the chorus–PERFECT!

I ain’t settlin’ for just gettin’ by
I’ve had enough so so for the rest of my life
Tired of shootin’ too low so raise the bar high.
“Just enough” ain’t enough this time
I ain’t settlin’ for anything less than everything.

If you want to watch the music video, take a look at this YouTube video: http://www.youtube.com/watch?v=mjBrZ8L2Z5Q 

Goals: For Adam

Well, after reading Adam’s post, I thought-hmm, I could get mad or I could listen. I decided to listen–at least this time. So, he’s right. This is up to me. I have to take control of my eating and fitness. However, that doesn’t mean I don’t need help. I do. That’s part of who I am. So, thank you, Adam, for helping. Just knowing that you read my blog and write detailed suggestions (even if it will only be once a week now) makes me write in it every day.

So, for you, Adam, I have decided on my goals– ones that are not weight loss- or health-related. I think it was a great idea and it just hadn’t crossed my mind to think of losing weight as anything other than losing weight. I like the idea of a goal that cannot be taken away. I have decided that I have three goals (in increasing order of difficulty)

1. I want to climb a climbing wall and do it well.
2. I want to sea kayak (Fjordland) in New Zealand.
3. I want hike the High Route through the Pyrenees from coast to coast.

For the past 10 years I have complained about my husband’s obsession with hiking…that we should take some other vacations. However, I think all of that had to do with my increasing inability to hike. Well, I want to hike again and I want to do long distance trails again. I want to hang out in camping stores again because good gear is essential. I want to think it is no big deal to walk two hours out of the way to stay in a free mountain hut rather than pay $15 to stay in a crowded, fee-based hut.

A little negative talk here–I am concerned that my vocal cord paresis will hamper by breathing and, for sure, my lung problems will, but I can still hike. With practice, practice, and more practice, hiking becomes joyful, not painful. Nothing, and I do mean nothing, is more awe-inspiring than standing atop a mountain pass or mountain top that you have climbed, with no one else around, breathing in the clean air and looking at snow-covered peaks. Alone with the marmots and the mountains–that is living.

Making Slow Progress

I saw my doctor yesterday about my bronchitis. I am getting better, but have moderately persistent asthma that can move into the severe mode when I have bronchitis or a cold–my lovely Christmas break. I spoke to him about the Wellness Center at the hospital in town and he encouraged me to join. So, my husband and I wandered around the hospital until we finally found the Center. I start on Monday with a walk-through with a personal trainer and water aerobics. The plan also includes weekly visits with a nutritionist, so I emailed her to schedule that appointment also.

After the doctor’s visit, I realized that I could only plan and read for so long. At some point, I have to start eating better and doing some exercise. So, last night my husband and I did 30 minutes of stretching. I think we were supposed to warm up our muscles a little first, but we didn’t and it worked out okay. In fact, I felt more energized after the stretching than I had all day. No more tyrannosaurus rex/hippo problems if you are stretched out.

Food is still an issue for me because I am still on 20 mg of prednisone. However, I managed not to eat after 8 p.m.–that is until I woke up at 3 a.m., watched tv until 4:30 a.m., and ate some black-eyed peas—thank god there was no chocolate in the house. I’ll be glad when I get off of the prednisone so I can sleep through the night again. My mother eats at night when she gets up. I never have, but I’m beginning to see shades of my mother in my nightly food forages. God help me!

This morning (Jan. 3rd), when I got bored, instead of reaching for food, I rode my recumbent bicycle for 20 minutes while listening to some upbeat songs on my iPod. It was a nice change. I can tell I am going to have trouble with boredom eating though. I have to come up with something that satisfies me as much as eating, and I don’t think exercise is going to be that thing. However, I just keep saying to myself “6 weeks make a habit, 6 weeks make a habit.”

While surfing the web, I also found out that UTK has a Center for Physical Activity and Health–I split my time between two Southern cities. I plan on joining it in addition to the Wellness Center. I cannot let one city become my place to eat while the other is the healthy city. I don’t think that would work very well long-term.

So, I’m making slow progress. I’ve moved beyond talk into a little physical activity. Still coughing some, but no deep bone-shattering coughs, so exercise is now an option.