Picture Edition With A Tuesday Update Enjoy!

Well the top picture should be pretty obvious I was a 'Sweaty Mess" from my 35:04 minute mostly jog in my overly hot living room this afternoon!!
This week so far Sun totals 61.01 minutes 4.20 miles, Mon totals 43.09 minutes total of 3 miles, Today Tuesday 35:04 for a total of 2.27, Abs done twice still no weight lifting arm still sore.

Included in the pictures are the tree that throws a fit. We think it is called a Ash tree but not really sure of that name.

Finally, What is growing in my rose garden now.....Enjoy!

Thanks for all your kind words about my new do! Yes, I do feel like a "new" women:) its a good thing and I don't miss my long hair at all. I got used to having pony tale bands on my wrists and now there is no need for them so today I got a cheap bangle and a silver braclet.

I'll take a picture and put it in my next blog must save something for next time...

Hope you having a great Tuesday!
Susan

Theres No Finish Line

As you may or may not know I joined Biz's summer challenge and it is helping to keep me motivated to work out when I don't "want" to! I think last week was successful I've gotten back into the 150's again thankfully and now I will keep it going down I hope.

I've been working out for the last 13 years pretty steadily. I joined a gym in March of 1997 and it took me about six months to get hooked on exercise but I did eventually get hooked so much so I decided to become a personal trainer.

What I have come to know is that there really is no end to the fitness journey even after you reach your weight loss goal number. You have to keep doing your exercises and you have to be mindful and careful of your eating. Originally, I lost 40 pounds and kept it off until my mom died in 2004 over the next year I let my weight creep up 10 pounds. I was so numb and disconnected for a while there. Then I got comfortable with the weight gain and saw that I wasn't going to regain the other thirty pounds I had lost so I accepted my new higher weight until last fall.

Once I made the decision to have the hysterectomy I knew I had to get the extra weight back off again and I am down to 159 as of today from 168.5 in October of last year. It was so much harder to start losing weight again this time being in my 40's and in menopause now but I am here to say it is doable hard but doable.

After I read Shelly's and Lori's blog today I wanted to put my two cents in about long term weight loss success since they were pondering whether they would regain all the weight they have lost. I don't think it is inevitable as long as you keep living the way you lived to lose the weight. That is not to say that you can't eat a tiny bit more calorie wise but you have to keep up with your exercise. For example: If I want to lose weight I have to do cardio about a hour a day 5 days a week maintenance for me is 45 minutes. Oh yeah, this time around I am weight lifting a couple of days a week as well. I have discovered I look better toned than wrinkly....LOL

Last Saturday I was out garage sailing and thrift store shopping and I lifted a bunch of boxes with china and books and now my right arm, shoulder, forearm hurt. I am hoping this is just sore muscles and not a re injury to a old shoulder injury of mine.

My workout week so far: Sunday 4 miles and Monday 3 miles, I have been meeting my goals of 3 veggies a day, 2 fruits, and water as well, as low fat balanced eating. I won't do weight lifting on my upper body until this soreness leaves hopefully in the next day or two I could go lightly...

Check out this blog if you haven't already www.betweengirl.com she has a "Real Food Boot Camp" going. This is very well done with shopping list, prep instructions and 3 recipes. Not many followers yet check her out and leave a comment we all need support. Its harder to be a blogger than one would think.

If your on Facebook and would like to "friend" me look up Susan Calderon you will see my profile pic from here there.

The summer challenge has challenged me to be a better blogger as well!
Till next time

Susan

Fitness Blogging Resumes

I have been busy doing my new weight lifting routine and thought I would share it with you all! I have lost inches overhaul doing this twice a week plus my daily cardio 5 times a week.

Now don't hate me but I am a certified personal trainer who currently works out at home and not the gym! This can be modified to make it easier or harder depending on your fitness level. If you don't currently lift weights I would suggest easing into it. Constructive feedback is always welcome:)

I do the lower body part first and as a circuit without stopping until all exercises are done rest for a minute then do it again for a total of 3 sets 10-12 reps each.
Ball Squats or just use a wall or chair to help with balance

Side lunges I hold weights in each hand helps with balance

Standing side leg raises don' raise leg past point of comfort

Standing leg kicks behind again don't go past the point of comfort

Dead lifts-picking up a pair of weights off the floor and bringing them up to your knees and repeating. (helps with flexibility in your hamstring and lower back)

Seated Leg extensions holding a weight on top of your leg. I currently use 8 lbs but you can use more of less depending on your fitness level and goals.

Upper Body:
I do these as a superset which is advanced somewhat but easy to get used to and very time efficient.
I also use 3 sets of free weights but anyone NEW to weight lifting I would advise starting out with light weights maybe only doing one set and working on your form then add to so you don't get to sore and quit. I use 5, 8, 10 pound free weights. First set is 12 reps, Second set is 10 reps, Third set is 8 reps. There are many ways you can combine these exercises these are just a few of my favorites there are several sites on the Internet where you can find proper form if your not familiar with the moves.

Chest Presses and Chest Flyes

Tricep Extensions and Tricep Kickbacks

Back: Seated Bent over flyes: Your seated and you put your chest on your lap and your arms go behind you knees bring your weights out to the side and squeeze your should blades together then go back down and do more repetitions. This will help get rid of your bra strap flap:)
One armed rows

Shoulders: Should Press, Shoulder Side lateral raises

Biceps: Bicep Curls and Hammer Curls

Don't forget to stretch out afterwards so you not to sore...Try it out and let me know if you like it. I have lost a inch off my biceps, and chest, 3.5 inches off my waist, 2.5 inches of my hips, 1.5 inches off my thighs all since I started doing this regularly at the end of January....

If you have questions please ask here in the comments or at susanc7818@yahoo.com.

Happy Weight Lifting!

This Week

I am feeling much better today since I finally slept the night through last night which is such a relief from being sleepless in the middle of the night hopefully this is a new positive trend.

Back to exercising at full steam. Sunday was a 8 lap around the park then home to do weight training and abs. Yesterday was 4 miles on my treadmill for about a hour total then today was 35 minutes on the treadmill. This afternoon I pulled weeds for a half and hour in my rose garden then went for a half hour bike ride through the neighborhood it was very breezy out there!

Tonight I am getting ready to tape The Biggest Loser this way I can watch it without all the annoying commercials and go through any annoying parts gotta love the fast forward button!

On Thursday of last week I dropped down to 161.5 which is down a half pound. Not much but better than a gain any day.

At the moment not much else is going on so I'll check back in later this week! Thanks for all your support and stoping by....

Stuck on a Weight Plateau Help!!

I seem to be at a plateau or on a see-saw of sorts with my weight this month. Right now this week it is at 164.5 try as I might so far its not going down. Hopefully this too shall pass soon its so frustrating that my body likes this weight. I've been stuck at this weight since I had my surgery back in October. My weight has bounced down to 163 a time or too then right back to the 164.5 ugh!!

My clothes are loser plus I saw that my cheek bones are more noticeable when I looked in the mirror today still I want the weight down lower!!

Three work outs in so far this week of cardio plus one weight training session and abs twice. I've been trying to shake up my cardio routine by going from 4.8 to 4.9 on the speed, plus trying a 1% incline while doing the jog which makes it harder.

Today was a short easy cardio workout day because the committe won and I couldn't get myself to go the usual three mile distance so I stoped at 2+ miles.

Any suggestions for breaking through a plateau? What have you done to get your body back to losing weight again?