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Archive for August, 2008

On Monday, I took the girls to Indiana Beach for Homeschool Day.  It was great fun.  A couple of families from our homeschool group came also and it worked out wonderfully.  The four teenagers headed out on their own, my 10 year old hung with another family that had girls her age and since I was the only one with toddlers, I hit Kiddieland with my two in tow. 

Although I didn’t get much adult time, I still had great fun watching my little ones enjoying themselves.  It gave me a lot of thinking time.  During these brainstorming sessions I come up with great ideas for my boot camps or our homeschool.  It’s important that I have a small notebook with me so I can jot all these great ideas down before I forget them.  There’s a lot of information floating around in this big ole head of mine and I wouldn’t want my ideas to get lost. 

I am feeling so much better today from my neck injury.  I continue to ice it every hour.  My muscles are no longer locked up.  They are just really sore right now.  I’m hoping to get back on track within another week, although it will be at a much lower intensity than before. 

Having hubby home has been wonderful.  He is off until Tuesday so we will get some awesome family time before he heads back to the office. 

If you haven’t already, plan a time to get away and brainstorm.  You could just go for a walk.  Better yet, go for a jog or get in a workout. I seem to get amazing ideas while working out.  You’re body will thank you.

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Overcoming Setbacks

Angie at 6 pm camp

I believe this has been the most challenging month ever in my life.  My husband is finally coming home after being gone since July 28th.  I survived very well until yesterday. 

I reaggravated an old injury yesterday during my morning workout.  About 1 1/2 years ago, I suffered a bulging disc in my cervical spine.  It took a good 3 months to start feeling better and a full 6 months before I felt 100% again.  Well, now I am suffering from that injury again. 

I admit it isn’t as bad as when I originally injured it, but it still hurts.  It couldn’t have come at a more inconvenient time.  I only have 8 weeks left until my RKC Certification and I need every ounce of strength to get through this program. 

So, rather than wallow in self pity and give up, I am icing it every hour and giving it the rest that it needs.  I am still getting on the treadmill and doing some incline walking to keep up my endurance and hip strength.  I will work my lower body the best I can until I am able to go full throttle again. 

There will always be setbacks in life.  It’s how you handle them that make the difference.

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I have met some truly amazing women in this fitness business.  Women who have overcome seemingly insurmountable obstacles to come out victorious.  This new found friend, Celia, has done something incredible that I had to share with you.

When you have a goal and you do what it takes to accomplish it, nothing seems impossible after that. 

Take a minute and watch her story here:  http://centralillinoisproud.com/media_player.php?media_id=8637

You won’t regret it!

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Kevy from Fitness Camp

Kevy from Fitness Camp

 

I love watching the Olympics.  These athletes are incredible.  What I love most is learning about how they trained to get in their peak condition for their chance to achieve a gold medal for their countries.  We can learn a few things from the Olympians and I have already started getting a laser like focus for my strength gaining goals since getting pumped watching these awe inspiring men and women.

Here are some tips to help you get Olympic Results:

1.  Know Your Goal.  If you are trying to lose body fat, know where you are going.  Find out where you are right now by having your body fat checked.  You can get this done at any gym for a small fee.  There are several different methods used to check bodyfat.  The most accurate, in my opinion, is when calipers are used.  It is done by lightly pinching specific spots (tricep, quadricep, suprailliac) and using a device to measure those pinched areas.  Once you know where you are, you can easily and more accurately calculate your specific caloric intake.

2.  Measure, Weigh and Record.  Your food that is.  Don’t use the palm, fist and thumb method because depending on how hungry you are, you will lie.  Also, I have found that when women use measuring cups they over measure things also.  Get a nice digital scale that measures grams and ounces and really pay attention to the amount you are eating.  That 1/2 cup of oatmeal may actually be much more than you thought adding additional calories you never intended to eat.

Don’t forget to log every single thing that enters your mouth.  Keep a food log with you at all times.  You’d be surprised how many little extras make their way in.  Those little extras can add an additional 200 calories to your day without you realizing it.  It doesn’t have to be anything fancy.  I small spiral notebook works wonderfully.  I like to use a free site called www.FitDay.com The basic software is all you need.

3.  Strength train.  I’m sorry but going for walk every day is not enough.  You will be frustrated after a month when you still look the same.  If you really want to make changes you need to pick up the dumbbells and make sure they weigh more than 10 lbs. and are not pink, green or blue.  Women will not look like men if they lift heavy.  You will be lean, strong and have no worries of osteoporosis. 

If all you are doing is dieting, you are in for a rude awakening.  You are not losing fat.  You are losing precious muscle.  Without muscle, you cannot lose fat.  Muscle = Fat loss  Remember this please.

4.  Stop eating processed foods.  If you eliminate anything that is made with white flour, chemicals you can’t pronounce, white rice and replace them with whole wheat flour, brown rice, real life vegetables, fruits and lean meats, you will immediately begin to feel better and lose some unwanted pounds. 

Every meal you eat should consist first of protein, then vegetables and fruits and a small portion of starchy carbs.  To really increase your fat burning capabilities and get Olympic results only eat starchy carbohydrates at breakfast and within the hour post workout.  Examples of starchy carbs are brown rice, oats, whole grains, yams, sweet potatoes, red potatoes, etc. 

5.  Eat every 2-3 hours.  Now don’t let this scare you.  These meals should be small, contain protein, veggies and fruits and possibly some starchy carbs (see number).  Eating like this keeps your metabolism burning, your hunger at bay and the fat flying off of you like crazy! 

6.  Rest.  Don’t forget to do this one.  You do not build fat burning muscle while you are working out.  It is built during rest.  That is why it is important to eat protein so the amino acids are readily available in your body to repair your muscles. 

Follow these tips and you will get Olympic Results.

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The girls and I had a great day of fun together.  We went shopping at Michael’s for some great craft projects and to replenish our art supplies.  We bought some cute little plaster models to paint that were only 20 cents each.  I took them out for lunch and then we caught a movie, Wall-E.  It was a great movie and it had a wonderful fitness message that I couldn’t pass up. 

If you have seen the movie, then you know where I am going with this message.  If you haven’t seen Wall-E it is about a little robot that is alone on earth cleaning up all our trash while we float around in space waiting to return.  700 years later, we are still floating in space, immobile and morbidly obese.  This is due to being spoiled so bad that we don’t even need to walk around since we have hover chairs that carrying us where ever we need to go; robots that clean, dress and feed us; and junk food at our beckon call.  Everyone had their faces glued to monitor screens the entire time. 

Although it was a farce, I could see a lot of similarities with our society today.  People are sedentary, sitting most of the day, eating more junk food because it is convenient and moving less.  The world, not just America, is becoming more overweight and obesity is so prevalent that it is now affecting our children. 

I was really impressed with the message of this movie even if it was rather extreme and overboard and I hope it struck a few chords with others.

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It’s Monday and time to jump right back into my program after a week off.  I am refreshed and rearing to go.  I need to build up my strength for my RKC Certification and I’ve got less than 12 weeks to get it done.  Having a specific goal to work toward keeps me focused and motivated.

It’s important that your goal is realistic.  To tell yourself I want to lose 30 lbs. in 4 weeks is a recipe for disaster.  You’ll be upset that you didn’t reach it and may cause yourself to quit altogether. 

This time of year is a perfect time to sign up for a charity walk or run.  Find one that is a couple months away and train specifically for it.  Find a recreational team to join.  Here in my area there are soccer and volleyball teams that you can join for fun.

Perhaps you have a wedding or family reunion in a few months.  Use that date as a goal and work towards that. 

Set a goal, make sure it’s realistic and go for it!  Share it here!  I’ll cheer you on!

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I’m feeling rather sad today.  I had to say goodbye to my brother for who knows how long.  His family left for Texas this morning at 5:30 am.  I will miss them dearly.  My brother and I are really close and it breaks my heart that we have to live so far apart from each other.

Since my company has left, it is now time to remove all food temptations from the house.  Whenever company visits, I end up making all the old filipino favorites that I grew up on: pancit, chicken adobo, lumpia, sinagang and many more foods that are not on plan.  Most people that visit also have food items that they eat regularly that I don’t such as boxed cereals, fruit juices and processed foods.  We even had a Sam’s Club size tub of ice cream enter our house. 

Well, now that company has left, we will be eliminating those items and restocking on our family favorites such as fresh veggies and fruits, oatmeal, and eggs.  Eating off plan now and then is okay, but you’ve got to jump right back on track again. 

Make sure your home is your safe zone.  Don’t use your children as excuses to leave the junk in the house because they don’t need it either.  I always allow them to order whatever treats they like when we eat out or are at potlucks, but at home they eat the healthy meals I create. 

My kids love eating healthy and will always get excited when we start eating right again due to the way the processed foods make them feel.  Processed foods cause you to feel tired and sluggish all day, as well as, bloated and constipated. 

Start healthy habits in your children now and it will follow them throughout their lifetimes.

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