The best laid plans going a stray is how my workout week went. I pulled/strained a muscle in my upper back on Monday. The soreness didn't show up until late Tuesday and all day Wednesday it hurt. I rested it and took Aleve and now it feels fine. I am not sure at all how I did it so I will have to be really careful next time out on weight lifting.
I was able to complete my 5 days of cardio this week my jogging just seems to be getting better and better. Most days I just jogged most of 2 miles. Thursday I did 3 miles a mixture of both walking and jogging.
I can fit into size 10 shorts now they are still a little snug but I should be able to be comfortable in them hopefully before the summer is done.
I caught my reflection in my glass door as I was watering yesterday and I liked what I saw for a change. 8+ pounds down again is a big change on this body can't wait to see what size I eventually get into with another 12 down.
Have a great weekend and smile back at yourself when you see your reflection:)
Friday, May 14, 2010
Monday, May 10, 2010
Weekend Wrap Up
Had a very lovely time yesterday with my son Chris. We hung out and watched Iron Man the movie. He brought me flowers and a lovely card.
Saturday I toiled in my front yard pulling weeds out of the flower bed for an hour and a half very stiff when I woke up yesterday. Speaking of yesterday didn't much want to work out but I made myself anyway:)Jogged 4 laps and walked 4 laps then rode my bike for half and hour and did abs.
Today was a personal best for me! Jogged all but one lap out of 10! Completed my two miles in about 27 minutes I've never jogged this long before without having to walk some in between. Came home completed my whole body weight workout routine very tough after all that joggin in the heat:)
Bought some resistance tubes at Walmart the other day to supplement the upper body workouts there are some moves you can't do with free weights.I'm not sure I'm gonna like them I'll let you know.
Mothers day is bitter sweet for me with my mom being gone. My son brought over a book bag type thing that she had made and he came across it and gave it to me yesterday. Very sweet and touching...I miss my mom...
Well, I hope you guys are getting your cardio and weight training in you know summers all most here! I'm trying to do boot camp days 3x this week join me won't you?
Saturday I toiled in my front yard pulling weeds out of the flower bed for an hour and a half very stiff when I woke up yesterday. Speaking of yesterday didn't much want to work out but I made myself anyway:)Jogged 4 laps and walked 4 laps then rode my bike for half and hour and did abs.
Today was a personal best for me! Jogged all but one lap out of 10! Completed my two miles in about 27 minutes I've never jogged this long before without having to walk some in between. Came home completed my whole body weight workout routine very tough after all that joggin in the heat:)
Bought some resistance tubes at Walmart the other day to supplement the upper body workouts there are some moves you can't do with free weights.I'm not sure I'm gonna like them I'll let you know.
Mothers day is bitter sweet for me with my mom being gone. My son brought over a book bag type thing that she had made and he came across it and gave it to me yesterday. Very sweet and touching...I miss my mom...
Well, I hope you guys are getting your cardio and weight training in you know summers all most here! I'm trying to do boot camp days 3x this week join me won't you?
Wednesday, May 5, 2010
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!
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!
Thursday, April 29, 2010
My Search
I am sharing in the hopes of helping others who are searching for their identity and their birth families lost through adoption. There will be three parts to this post as I think it is the best way to break it down and I'll warn you now there is no happy ending but I am stronger and still standing for having searched. What shapes us inside has a lot to do with our weight and fitness journeys....this is hard to type so wish me luck.
Early Years of my Life:
I grew up knowing that I was adopted. One of my earliest memories is of me saying that I was my daddy's adopted "angel" I am not sure how old I am in that memory but young 5 or 6 ish. I was lucky in that my parents wanted me and loved me and they took very good care of me. I had a great childhood up until I was 11 years old then my mom had a massive stroke that completely changed her personality she was in the hospital for 6 months having to relearn everything walking talking how to feed herself just everything that you and I take for granted.
After she came home she was partially paralyzed and walked with a limp didn't have use of her right arm anymore she was a completely different person and we didn't get along for many years but that is another post. Once I entered my teenage years being adopted meant something different to me. I wandered who do I look like? basic stuff that people who grow up in there biological families take for granted. I began to feel like I didn't fit in my family anymore and this is when I first started to have weight issues. My parents refused to discuss this with me when I was a rebellious teenager. I was scared I would fall in love with my "brother" without knowing it stuff like that.
I got married the first time at 21 and had a baby at almost 25. That was so exciting to finally have someone who looked like me! My son has my heart shaped face and the shape of his fingers and toes and head are mine as well. He is skinny by some fluke:)
The Search
Skipping ahead to when I turned 40 being adopted and not knowing about my biology really began to bother me a lot not just when by birthday rolled around. I made the decision to search for my birth family. It seemed so easy with the advent of the Internet but it was not easy at all the more I looked for my birth mom the more painful it became to see that no one was looking for me. About this time life got in the way with home life, job, my mom getting sick so I had to stop for a few years.
Then in 2007 I paid the Children's Home Society 500.00 for my non-id information and to search for her and to let her know I was open to contact. Florida is a closed adoption state and my adoption was handled through this agency so they hold all the answers just so you know the process. The agency sent me paper work to fill out and have notarized and then they had to look in the archives for my information. It took three long weeks to get my non-id information back. Every day while I was waiting I would rush out to the mailbox hoping for "the letter" Finally it arrived and I had some basic information like nationality, where I get my height a little bit about her family, not much at all about the birth family just some really vague information about him his physical characteristics education etc.
The Results:
Once I got the non-id I had to call my searcher and give the go ahead to contact her. The agency sent her a letter around Christmas time that year and there was no answer. So they sent her another more strongly worded letter and my birth mom called and spoke with my searcher.
My birth mom was upset at having been "found" after all these years she said she felt her rights had been violated. In 1964 she was told by the social worker to forget about me to forget that she had given birth. They were cruel to the birth moms back then I think. Back to my story, my searcher explained that I needed updated medical information for health reasons and if she wouldn't give them to her I could sue her to get her to disclose this information so she reluctantly gave me the information I needed and it was shocking! (You have to try to prepare yourself for whatever you may find out)
Even though the info was shocking it helped me to make sense of my life issues. My birth moms mom was a alcholic who committed suicide the year after I was born. My birth mom herself had a hysterectomy at 26 due to cervical cancer, she has been married three times. I don't know if I have siblings but I hope I do:) Her dad died of lung cancer but was a heavy smoker and I don't smoke never have or drink anymore I quit back in 1994 before it got completely out of control. I fell in love with a alcholic though....those are the some of the shocking highlights though if you have questions email me at susanc7818@yahoo.com
Even though I have let this drop for now its not over and it will never be over until one of us dies. In my heart I keep hoping she will change her mind and contact me though the agency. My searcher said due to her age she was 60 and life circumstances she hasn't told her family now that I exist that is probably why she wasn't open to contact.
I don't regret the search it was some of the best money I ever spent.... I may try again I'm not going away!! I am strong, resilient with a great support system.. I hope this helps someone out there please let me know if it does or contact me with questions....til later.
Early Years of my Life:
I grew up knowing that I was adopted. One of my earliest memories is of me saying that I was my daddy's adopted "angel" I am not sure how old I am in that memory but young 5 or 6 ish. I was lucky in that my parents wanted me and loved me and they took very good care of me. I had a great childhood up until I was 11 years old then my mom had a massive stroke that completely changed her personality she was in the hospital for 6 months having to relearn everything walking talking how to feed herself just everything that you and I take for granted.
After she came home she was partially paralyzed and walked with a limp didn't have use of her right arm anymore she was a completely different person and we didn't get along for many years but that is another post. Once I entered my teenage years being adopted meant something different to me. I wandered who do I look like? basic stuff that people who grow up in there biological families take for granted. I began to feel like I didn't fit in my family anymore and this is when I first started to have weight issues. My parents refused to discuss this with me when I was a rebellious teenager. I was scared I would fall in love with my "brother" without knowing it stuff like that.
I got married the first time at 21 and had a baby at almost 25. That was so exciting to finally have someone who looked like me! My son has my heart shaped face and the shape of his fingers and toes and head are mine as well. He is skinny by some fluke:)
The Search
Skipping ahead to when I turned 40 being adopted and not knowing about my biology really began to bother me a lot not just when by birthday rolled around. I made the decision to search for my birth family. It seemed so easy with the advent of the Internet but it was not easy at all the more I looked for my birth mom the more painful it became to see that no one was looking for me. About this time life got in the way with home life, job, my mom getting sick so I had to stop for a few years.
Then in 2007 I paid the Children's Home Society 500.00 for my non-id information and to search for her and to let her know I was open to contact. Florida is a closed adoption state and my adoption was handled through this agency so they hold all the answers just so you know the process. The agency sent me paper work to fill out and have notarized and then they had to look in the archives for my information. It took three long weeks to get my non-id information back. Every day while I was waiting I would rush out to the mailbox hoping for "the letter" Finally it arrived and I had some basic information like nationality, where I get my height a little bit about her family, not much at all about the birth family just some really vague information about him his physical characteristics education etc.
The Results:
Once I got the non-id I had to call my searcher and give the go ahead to contact her. The agency sent her a letter around Christmas time that year and there was no answer. So they sent her another more strongly worded letter and my birth mom called and spoke with my searcher.
My birth mom was upset at having been "found" after all these years she said she felt her rights had been violated. In 1964 she was told by the social worker to forget about me to forget that she had given birth. They were cruel to the birth moms back then I think. Back to my story, my searcher explained that I needed updated medical information for health reasons and if she wouldn't give them to her I could sue her to get her to disclose this information so she reluctantly gave me the information I needed and it was shocking! (You have to try to prepare yourself for whatever you may find out)
Even though the info was shocking it helped me to make sense of my life issues. My birth moms mom was a alcholic who committed suicide the year after I was born. My birth mom herself had a hysterectomy at 26 due to cervical cancer, she has been married three times. I don't know if I have siblings but I hope I do:) Her dad died of lung cancer but was a heavy smoker and I don't smoke never have or drink anymore I quit back in 1994 before it got completely out of control. I fell in love with a alcholic though....those are the some of the shocking highlights though if you have questions email me at susanc7818@yahoo.com
Even though I have let this drop for now its not over and it will never be over until one of us dies. In my heart I keep hoping she will change her mind and contact me though the agency. My searcher said due to her age she was 60 and life circumstances she hasn't told her family now that I exist that is probably why she wasn't open to contact.
I don't regret the search it was some of the best money I ever spent.... I may try again I'm not going away!! I am strong, resilient with a great support system.. I hope this helps someone out there please let me know if it does or contact me with questions....til later.
Friday, April 23, 2010
I Give You Roses Enjoy!
My favorite rose bush to see in the mornings!
Above photo shows my pink, yellow, red rose bushes
My Star Red Rose BushWhat do roses and weight loss and fitness have to do with each other you might ask? They both take a lot of work and dedication and perseverance and sometimes when your strategy isn't working you have to change it.
This is the highlight in my rose garden right now I hope you enjoyed seeing some of what I see out my patio door....have a great weekend.
Thursday, April 22, 2010
A New Decade Dawns
Well, I finally saw 159.5 this morning!!! It has been so long since I last saw this number that I don't remember the last time it was just that it has been years. Anyway, I'm very happy and excited to say the least its been a long time coming!
All else in my world is good as well. I'm happy to report and happy today.
Today is really short and sweet and I have pictures of my roses to post just not the time right this second but I will post them probably tomorrow...
All else in my world is good as well. I'm happy to report and happy today.
Today is really short and sweet and I have pictures of my roses to post just not the time right this second but I will post them probably tomorrow...
Wednesday, April 14, 2010
If Its Not Broke Don't Fix It!
This morning I am hovering right at 160! So close to finally getting back down to my original weight loss weight of 157. I may lose down to 148-150. For a healthy BMI my weight need to be at 155 just five pounds from here.
When I am feeling non-depressed I exercise in the normal range so I have cut back the amount of cardio I was doing to "normal" amounts and it is working. Just 35-45 minutes 5 days a week it feels good to not be a slave to exercise!
I've been lifting weights two times a week lately along with trying to flatten my abs down further 3x a week. I'm beginning to think the only way to get them flatter will be to get a tummy tuck and I read on a blog how painful that is plus you have to self pay:(
Been doing yard work lately, plus I find I'm not hibernating as much all this to say my depression seems to be in check!!!!!!!!
My rose garden is going to be outstanding this year and yes I will take pictures to show you guys. I have one bush right now with over 20 blooms fixing to open:)
Its time to get breakfast and get a move on my day till next time ...............
When I am feeling non-depressed I exercise in the normal range so I have cut back the amount of cardio I was doing to "normal" amounts and it is working. Just 35-45 minutes 5 days a week it feels good to not be a slave to exercise!
I've been lifting weights two times a week lately along with trying to flatten my abs down further 3x a week. I'm beginning to think the only way to get them flatter will be to get a tummy tuck and I read on a blog how painful that is plus you have to self pay:(
Been doing yard work lately, plus I find I'm not hibernating as much all this to say my depression seems to be in check!!!!!!!!
My rose garden is going to be outstanding this year and yes I will take pictures to show you guys. I have one bush right now with over 20 blooms fixing to open:)
Its time to get breakfast and get a move on my day till next time ...............
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