Good morning. We had downpours all last night and I wasn't sure if I would be able to get my morning walk in, but when I woke up at 7:30 a.m. the sky was clear, so I put on the shoes and went for it. Feeling GOOD this morning.
I can tell it's going to be muggy today, nice day to stay inside and get some organizing done of my home office and read a book after I get back from church this morning.
Mindy: Way to go with that 5k! I am so pround of you. Did you run it the whole time? I'm thinking so by looking at your time. I think it's a great idea to check out the summer gym deals.
Happy Monday! (I'm trying to convinence myself). I got a lot done yesterday after my nap. I cleaned out a closet and also got my home office organized. It feels good to have things orderly. When they aren't I find myself seeking out food.
I bought some Greek yogurt over the weekend. I get hungry in the afternoons and I pack a snack, so I thought I would try it. I choose it because I hear it has a lot of protein in it which is something I don't get enough of.
Susie- Have fun at Zumba. I would really like to try it. Maybe I can find a place that offers it around here.
Yesterday was my birthday. Went out to eat...twice. I am up a bit today, but still 179.6. I will be back on track today. I didn't work out yesterday either. I just went for a casual walk. So time to get back in it.
Just checking in- 207 today. Did a lower body workout. I think I need to do some therapy on my knees for a while to strengthen them up before I do any more of them, though. The right especially gives out when I do lunges and squats. I need to find the paper with the exercises from like 5 years ago when I was getting PT for tendonitis. TOM is approaching-craving chocolate! Busy getting ready for vacation!! I will check in at least once more before I leave on Friday and take a little more time to reply. Later....
I had a great workout last night. I did Zumba and then I got on the treadmill for an extra 30 min. I choose a program that had intervals of incline--it gave me a great workout.
I did something to my ankle though. It really hurts right under the ankle bone when I flex it. So, I'm wearing my ankle brace today, elavating it and doing ice. I think tonight I'll ride the recumbant bike, so that I'm not pounding on my ankle. I also will be in the weight room tonight for upper body workout tonight.
Mndy: I hope you had a wonderful birthday. I'm a June baby too. Mine was June 7..we are both Geminis! It's ok to take a day off every once in awhile.
What are you doing today to get back into it?
Angela: So those scales have come down 2 lbs? That's great! Keep it up!
I have issues with my knees too (and now ankles--lord help me I"m falling apart!) I found this info on exercises to help your knees..hopefully some of these will help...I'm going to try them as well.
If your knees are giving you problems, and you feel like the Tin Man from "The Wizard of Oz" when getting out of bed, you’re not alone. Nearly 50 million Americans feel the same way.
Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. Simple, everyday wear and tear can end up hurting your mobility.
But it’s not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.
Here are some exercises you can do to both stretch and strengthen the knee area:
STRETCHES
1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
STRENGTH TRAINING
1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.
BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate
206.5 today-that's 20 lbs. lost. Gotta keep going!! My butt's a little sore from yesterday's workout, and I did a short upperbody today. I had my allergy shots today, so I didn't want to overdo it. Hanging in there! I would go for a walk, but at 7:00pm, it's still over 90 degrees and the humidity is a killer. I have been packing for my trip and my sneakers are in the suitcase. I'm hoping the weather in MI is a little nicer and I can go for some nice walks while I'm there.
I had a salad for dinner while I watched everyone eat tuna casserole. I love it, but I figured it wasn't worth it even to eat a little with all that fat in it. (reg. egg noodles, crm of mushroom soup, sour cream.) I did have 1 small biscuit with no butter, though.
Mindy- Happy Belated Birthday!
Susie- WOW! Thanks! A lot of those do sound familiar. You saved me from trying to find them. I hope you did a "cut and paste" and didn't type all of that, but I appreciate it! I've had knee problems for a long time too. Besides the extra weight, I also think other factors could be playing bass drum in my high school marching band and then the constant up and down bending when I was a teacher. I haven't done either of those for a while, and luckily, it's not a constant problem, but does flare up occasionally.
Good morning. My ankle is a lot better today. I iced it all day, kept it elevated, and wore my ankle brace and I was able to walk slowly on it last night. So I did that and my upperbody weight training.
I will start doing the exercises I found online so I can strenghten them. I want to be able to be strong and healthy so I can keep working out to loose this weight.
I have my TOPS weigh-in tonight. Not sure if I lost..I feel like I've stayed the same. I worked for a lost but sometimes the body doesn't coorperate like it should, so we shall see. Eithier way, I feel wonderful so I want to keep on track....doing so will bring the weight-loss.
Angela! Congrats on hitting the 20 lb mark! and look at how close you are to being under 200!
Mindy: How did you do with getting back on track yesterday?
I am very thankful that my knee feels better these days. Losing weight was key for my. It still aches sometimes but nothing like what it used to.
I also did a lower body workout yesterday. About 40 min. Then went for a mile run. my legs were jello. Thought they would hurt today, but they're okay. Weighed in at 178.4 today. That seems to be the lowest I can get to these days.
Ang- Congrats. Keep it up girl. Coming to Mich??? Are you going to see Kelly???
Ok, last post before I leave. I was 206 today, but didn't get a workout. I was making sure everything was ready and doing some cleaning. That should count for something. I'm ready to get away from home for awhile. I've packed my sneakers, the Wii active game, my journal, and some 100 calorie packs. We'll have to get some groceries when we get there. With the Memorial, 2 grad parties and going to some of our favorite restaurants, I know it'll be tough, but I'll do my best. Wish me luck.
I'm taking my laptop, but there isn't internet where I'm staying. I'll try to check in, but if you don't hear from me, that's why. I'll be back the 28th.
Mindy- Yes, I get to see Kelly. I'm so excited. We never get to see enough of each other when I visit, but we're getting together this Saturday and will probably see each other next Sunday, too.
Susie- Take care of that ankle and don't overdo it!
Sorry I didn't make it here yesterday...I missed all of you and it was hard for me to keep on track...coming and posting early keeps my head where it should be. I didn't get off track to much yesterday but I felt it was more of a struggle for me to stick to my plan.
So, when I weighed in on Thursday, I had a 1 lb gain. I have no idea how or why..but that was what it was so I just have to take it and move on.
I did have a non-scale victory (NSV); my boss keeps a BIG boss of peppermint patties on her bookcase, when she put it out about 4 weeks ago, I made a decision that I would not have one of them. Well, on Thursday, the box was empty and I never had one of them!
Mindy: you are in amazing shape!
Anglea: Have a great trip and have fun seeing Kelly. Tell her we miss her...maybe you all (you, Kelly, Mindy) can do a workout together...wouldn't that be fun?
We had morning showers this morning so I didn't get my walk in; I have a afternoon wedding today and plan on a walk tonight.
Well, I'm fessing up..I ditched the exercise this weekend. I did do about 2 hours of dancing at the wedding so that was something. I'll get back on track...tomorrow I might have to walk the building inside (it's to darn hot to do it outside in work clothes), so that will get me back on track.
Mindy: Can't wait to hear about your trip to the gym.
Okay. I did it. I went to the gym. I was a bit nervous about it. The KID showed me 8 machines to try and said warm up with a light jog first, and end with intervals on the treadmill. I did it. I am wondering if I will find some sore spots tomorrow.
I have been on a bender ladies. It started slow on Monday and yesterday was a sugarfest! UGGGGG I feel so "hungover" today. The only remdeming thing I can saw about yesterday is that I did go to the gym and did Zumba and walked.
So, today, I'm detoxing (lots of water to get that sugar out of my system) and recommitting myself to my goals and plans.
Mindy: I'm glad you tried the new gym. It's normal to be nervous when doing something new. How long is your free trail membership?
Busy getting ready for vacation!! I will check in at least once more before I leave on Friday and take a little more time to reply. Later....
Gotta keep going!! My butt's a little sore from yesterday's workout, and I did a short upperbody today. I had my allergy shots today, so I didn't want to overdo it. Hanging in there! I would go for a walk, but at 7:00pm, it's still over 90 degrees and the humidity is a killer. I have been packing for my trip and my sneakers are in the suitcase. I'm hoping the weather in MI is a little nicer and I can go for some nice walks while I'm there.
and look at how close you are to being under 200!
I'm ready to get away from home for awhile. I've packed my sneakers, the Wii active game, my journal, and some 100 calorie packs. We'll have to get some groceries when we get there. With the Memorial, 2 grad parties and going to some of our favorite restaurants, I know it'll be tough, but I'll do my best. Wish me luck. 
I have no idea how or why..but that was what it was so I just have to take it and move on. 
