Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Saturday, May 19, 2007

Sporty: Self-talk and Exercise

From the Duke Diet Online Newsletter

When you work out, what messages are running through your head? How you think about exercise greatly influences how you feel about it — and how likely you are to stick with it. If your self-talk during exercise is all negative, your experience with exercise will be negative, too.
Do any of the following thoughts sound familiar?

  • I don't like exercise.
  • I'm not a natural athlete.
  • I'll never get better at this.
  • Everyone is looking at me.
  • I missed a workout, so I may as well give up.
  • I'm too tired for this.
  • I'm never going to reach my goal.
  • If I exercise, I'll feel exhausted afterward.

If any of these — or any other — negative messages come to mind during your workouts, try replacing them with the following:

  • I will keep trying until I find an activity I enjoy.
  • My body is made to move.
  • I will gain skill over time.
  • Others can think what they like — I won't let it stop me.
  • I may have missed a workout, but I can get back on track today.
  • I'm tired, but I'll aim for just 10 minutes of exercise and then see how I feel.
  • I can and will reach my goal.
  • After I exercise, I really feel good about myself.

This week, pay attention to the thoughts you're having during exercise and focus on replacing negative thoughts with positive ones. Doing so will make your workouts more productive and enjoyable.

GO WOWERS!

Tuesday, May 15, 2007

Sporty: Don't wanna exercise

Don't feel like it. It's 8:23 pm. Don't want to. Still need 3 pts. Know I'm going to gain on Thursday after overeating this weekend (-25pts). Feel like why even bother i'm going to gain anyways. I know I should try to minimize the gain. Have to write some talking points for tomorrow am for my bosses' boss and for my bosses' bosses' boss. I hate writing. Not my strength. Tired.

Ok I'm whining. I'll let you know if I get 20 mins in before midnight. Glad I can vent.

**Update: Made it to the gym at 10:17 pm. Did 35 mins on the EFX. They turned the lights off at 10:45 to get people to leave. It was kinda cool though because it made me work harder in the event I was told to leave. It also helped that I was listening to Machel and Destra's "Carnival" !!! Still in the challenge. Whew! Don't want to wire money to Posh! LOL! **

Tuesday, May 8, 2007

Sporty: 5:30 am PT appt

It's 10:15 pm and I need to go to bed because I have a 5:30 am with the trainer. I have an early all day conference thing tomorrow and bible class tomorrow night so this the only time our schedules connect. It seemed like a good idea two days ago but now ... not some much. I was looking for motivation to set my alarm clock for 4:45 am. Here's what I found:



... works for me!! Off to set the alarm.

**Update: Got to the gym at 5:25! Had a challenging workout focusing on balance/coordination (not my strong point). Felt enegerized so I did a spin class too. (Maybe I am a morning person .*LOL*)

Wednesday, April 11, 2007

Sporty: Incident at the Gym, part 2

Today I was reminded of two"incidents" that happened at the gym a few weeks ago.

Incident 1:
After my EFX workout I decided to do some strectching exerices. After completing "extensive" leg stretches, I realized in horror, that I had huge hole stretching from my crotch to my mid-thigh. OMG!! I'm pretty sure the man exercising next to me saw more than he wished he had.
Incident 2:
I blame this on premature "thin mint" thinking. I was trying to do a quick switch from the EFX to the treadmill. Instead of walking around the row of efx machines to the row treadmills. I decided that I would squeeze between efx machines. Of course my breasts get stuck between machines then when I finally wiggled free (as graceful as I could manage) I felt myself being "snapped back" turns out that my head phone wires had gotten caught on the efx handle. Wow!


Lastly, yesterday I signed up for a "free" personal training session - mainly because it was free but also because the trainer was "ripped". After a "brutal" training session, I assumed that we were done so I started going to the locker room when he asked me to follow him. To my horror, he led me to the stretch tables and told me to lie down and proceeded to put me through a series of "cirque de soleil" type strectches (didn't know that was included in the "free session"). I tried to act casual but when he started stretching my inner thigh muscles my horror must have shown on my face because he said "What's up girl, you haven't been stretched in a while?". Sooo, embrassing.

Thursday, April 5, 2007

Ginger: Back to BodyPump

Figure A

There's a weird thing that happens when you don't go to BodyPump for a while. It starts to take on a life of its own -like it's this huge, overwhelming thing that you couldn't possibly do (See Figure A).

You forget how good you feel at the end of the class OR which tracks you really like OR how satisfying it is to "take it up a notch" and feel a random muscle coming in.

I've missed 7 classes due to vacation + "recovery" time (you know how that goes) so the fear factor is definitely in play BUT it's on again starting tomorrow. Mimi and I scheduled a standing BodyPump date on M and F mornings. And by mornings, I mean that the class starts at 6:35 AM.

After class, I'll post an update in the comments section. Stay tuned...

Wednesday, March 7, 2007

Sporty: Incident at the Gym

MySpace Funny Pictures

Found this on a blog a couple weeks ago. After laughing hysterically (from shock of course), I thought "Jeez, I hope that doesn't happen to me!" ... given my long history of clumsy behavior (the sunflower shower seat incident comes to mind along with falling out the maxi taxi and of course getting stuck in the bucket). Needless to say I'm hoping for the best.

I should mention though that I did have a bit of a scare yesterday as I was getting off the treadmill but fortunately I caught myself before diaster struck! Whew!

Here's to NO future incidents at the gym!!

Monday, March 5, 2007

Ginger: Climbing

I went to the Y tonight. It was an impromptu visit - largely prompted by the pile of work on my desk (procrastination) and the empty Tofutti container in the trash (uh...moving on).

It'd been a while since my last cardio workout so I was planning on a low-key activity -say 20 minutes on a treadmill. Wouldn't you know it? No free treadmills. O-kay. I was willing to take it up a notch on the elliptical. Yup, you guessed it. No free ellipticals. Not even one of the second-rate ones with no TV! Then I spotted two free stair climbers. Yikes. Not so much low-key. While I stood there (trying to decide what to do) a woman brushed past me to the sign up board.

And then there was one.

Oh well, why not? I figured I'd go for as long as I could. I entered my info, picked the fat burner program, set the machine to level 3, cranked up the music, and started climbing. My heart rate promptly shot up so I tried to do the slow breathing technique that Posh had taught me -quickly switching to shallow breaths whenever the woman on my left hacked RIGHT ON ME. AAARRRRRGHH!

Anyway, I guess it worked 'cause I didn't pass out. In fact, as the time wound down, I found myself humming along to the music. After 20 minutes, I hopped off and headed home. It felt good to start the week with a workout. Now if I can just do it again on Tuesday. And Thursday. Oh yeah, and the Tuesday after that...



Friday, March 2, 2007

Posh: Let's get physical...


I wanna get physical, let me hear your body talk, your body talk … (Can you hear me singing???)

So, I woke up yesterday with a cramp in my leg as I stretched to meet the day. Oh it hurt! Through the pain I remembered that the morning before, I had a cramp also. Finally it subsided, but the muscles in my calf ached all day. I used to wake up like that regularly for a while. As I thought back though, the cramps had stopped while I was doing the CORE diet with weight watchers and when I had been focusing more on my health. I jumped online to see possible causes… Untreated Diabetes, Fybromyalgia, Dehydration, Defficiency in Potassium…. Ain’t none of those sounding good to me! I got wistful for that healthy clear feeling that comes when health is an active priority. So, I have two goals right now…create a daily menu for a CORE diet and Exercise!! So, first things first, I’m going to get my butt up today and EXERCISE!!!! Yeah, baby! Ginger, You hit the gym with your ipod and playlist and I’m gonna hit the living room with Walk Away The Pounds and some Booty Shaking Music!!!! Anybody who’s not up to working out at the gym or can’t work out at the gym and you want a really stress free workout to do, then check out Walk Away the Pounds with Leslie Sansone! She’s friendly, encouraging and awesome! As usual, my goal is to aim for 5 days and hope for 3!

Thursday, March 1, 2007

Ginger: Cardio Music

Next week, I'm putting Tuesday/Thursday cardio back in the mix. The "default" plan is to hit the Y @ 10:30 + hop on a machine. Whenever this plan doesn't kick in, I'll go to a 5:15 aerobics class with Mimi. I see myself jammin' on the treadmill but my "workout" playlist is outdated. I need some new upbeat, inspirational stuff. Any ideas?

Monday, February 26, 2007

Sporty: the fat gods are EVIL



Today the fat gods were against me. You see, I've been in an off and on relationship with Weight Watchers(WW) for the last seven years. I can truly say that we've had our ups and downs! Anyways, I decided to give the relationship one last try and so far we've been doing ok. WW encourages you to "Move More" during week 3 and they provide a 4 staged plan to help you move from the couch to the gym:
Stage 1: Start Out
Stage 2: Build Up
Stage 3: Ramp Up
Stage 4: Keep Going

I'm in Stage 1 and I'm trying to earn 3 activity points this week which means that I need to exercise 3x for about 20 mins. I had no interest in working out today but decided to use some willpower and go to the gym after work. Left work at 6:00 and drove directly to Bally's gym . Got there at 6:25 and circled the parking lot several times before I finally found a spot....in Lebanon. Got to earn 3 pts... so I told myself that the long cold walk was my exercise warm up. Changed into my gym clothes and decided that they must have shrunk in the wash because my pants aren't supposed to be capris? Got to earn 3 pts... realized the i forgot my gym socks and would have to wear my black trouser socks with my white and blue sneakers, my tight gray lycra "capris" and my too short "bottom belly showing" pink t-shirt. But I've got to earn 3 pts...so I strap on my polar heart rate monitor,ipod shuffle and fill my water bottle.

What the @#$%$ is every cardio machine taken? I ask the guy next to me if he's waiting for a machine he says yes. I notice that there are several other people waiting - great! I see what might be an empty machine and I discreetly sneak over to it but discover that it is Out of Order - super! I go to the aerobics area to find that the last class (Advanced Step) started 30 mins ago and you can't join after 10 mins. With barely any motivation left I decide to walk over to the weight training area and I see that every "i think I look hot in a wife beater guy" is hogging the machines!!! The only place left to look is the back room where "the people who walk around with 1 gallon jugs for water bottles" work out. I tell myself that the it was a good effort and if I go to the supermarket now and buy water for the week I'll still be doing something to stay on track.

I quickly put on a my black leather coat with my black trouser socks, white and blue sneakers, tight gray lycra "capris", my too short "bottom belly showing" pink t-shirt and make my way back to "Lebanon" to my car. At Safeway supermarket, I grab a cart and head straight to the water aisle. Once there I grab a 2 gallon bottle and put it in my cart. As I'm reaching for another I look down to find a huge puddle of water on the floor and water spurting everywhere from the water bottle in my cart. AHHHHHHHH!! Damn those evil fat gods!!!!!!!!!!

Sunday, February 25, 2007

Ginger: Looking Back, Looking Forward

*In 2003, Mimi & I wrote this story to earn points for a competition at our Curves gym. I'm including it here 'cause it's kind of inspiring to look back at how motivated we were. We've had our ups and downs but our activity levels have really changed. Now, we're YMCA members and a "three workout week" isn't something to celebrate -it means that we've missed two days! Maybe blogging with friends will get that "borrowed willpower" thing going again.

You Can Borrow Willpower from a Friend


Mimi: This year was my magic birthday. What’s that? I turned 30 on January 30th. This only happens once in your entire life. I was doubly excited about this special birthday because 30 is such a milestone in one’s life—especially so in women’s lives, it seems. This wasn’t a traumatic landmark for me, as it is for some. I didn’t look back over my life and see wasted years or look at where I am and think that I should be doing something else—or look ahead feeling the best years of my life are gone. I’m 30 and I’m excited. The future is mine!


The only mar on this landmark birthday was my weight. Now, I wasn’t depressed because I had put on 10, 15, or 20 pounds over the last decade. I have always been “big,” as some people put it euphemistically. However, I have always been overweight and healthy—my cholesterol, blood sugar, blood pressure—all good. I had no urgent reason to lose weight (other than the whole want to be thin thing, you know!). But over the last few years I’ve noticed that my knees ache a little bit here and there, and I am reminded that my sister got diabetes younger than I, and that heart disease runs in my family. I started to feel my mortality. I decided that I didn’t want to be dead before 40.


Shortly after, I was sitting in the laundromat glancing through the City Daily when I came across the Curves advertisement. I was immediately excited. I’d thought about joining a gym, but I wanted a safe and supportive environment. Curves looked like it was it. I called and scheduled a visit. Then I called a friend…


Ginger: It’s safe to say that I’ve never been a gym person. Ever. Actually, to be honest, it’s not just the gym. My idea of fun just doesn’t include working out, playing sports or engaging in vigorous physical activity of most kinds. This feeling never stopped me from buying one gym membership after another –I just couldn’t motivate myself to actually go. At the last place, the staff didn’t even recognize me when I came in for my first workout –probably because it was six months after I had signed up!


Last year, I moved on from my job, away from my family, and out of my comfort zone. The transition was a good one. I felt a real sense of adventure and started to think seriously about other life changes that I wanted to make. Diet and exercise seemed like a good enough place to start (the whole want to be thin thing, you know!). I talked about the idea for a while, mostly to hear how it sounded out loud, and then put it right back on my list of things to procrastinate about.


So, when Mimi called to tell me about Curves, I was naturally more than a little skeptical. Why would this time be any different? Our student budgets don’t leave much room for error but her enthusiasm was contagious. Armed with lots of misgivings and a new pair of Nikes, I came in for a visit. I could tell right away that this place had a different “feel” to it and I joined that day.


While I can’t say that I’ve fully embraced a more active lifestyle, it’s two months later and I’m still here. Mimi is right here with me. I have a string of “three workout weeks” under my belt and so does she. Mimi is steadily earning Curves dollars for being the “motivator of the week” but I’d go broke trying to pay her for the initial push and the ongoing support that I need to stick with this. I now know for sure that you can borrow willpower from a friend!