Saturday, February 28, 2009

6 pounders

Raised the weights yesterday. I have two adjustable sets, my dear hubby just bought me a new one, however they won't go to 5. I was using 4 pounds and its just a bit to easy so I went to 6. YEOW! Did do all of Biggest Loser power sculpt, all three sections, but had to set the weights down a few times, couldn't do all the reps with the 6 pounds. However, I came darn close. Thought I would really feel it today, but the stretching and whirlpool afterwards must have really helped. I actually feel pretty good.
It is funny how much I really enjoy lifting, I never used to. Cardio is still my favorite but I really do enjoy the weights. Plus a bonus is that I am getting more flexible and my balance is better.

Thursday, February 26, 2009

Portion Control

I received this in an email from Beachbody.com this morning and wanted to make sure I kept a copy of it. I chose to share it here with all of you.

Handy Portion-Control GuideBy Debbie Siebers, creator of Slim in 6®

To achieve weight loss, it's crucial to really understand what a portion is.

Here's a trick: use your hand as a guideline to portion sizes.
Palm = ProteinsMake protein portions the size of your palm. Protein is found in animal products, like fish, meats, and cottage cheese. Some veggie sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.
Thumb = FatsFats are important but also very dense, so match portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.
Fist = Fruits, Grains, etc.Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that whole grains are always preferred.
Hand = VeggiesOpen your hand and spread your fingers as wide as you can. That is a good vegetable portion. Raw vegetables are loaded with fiber and nutrients, and contain very few calories.

Wednesday, February 25, 2009

Joel Osteen

This is a direct quote from a newsletter written by Joel Osteen, I get the news letter daily in my email and I enjoy reading his writings. This one gives me reason to think.

"When God puts a dream in your heart, when He puts a promise on the inside, He deposits within you everything you need to accomplish that dream. He wouldn't give you the desire to do something without giving you the ability to fulfill it. In fact, the scripture tells us that God gives us the desires of our heart. In other words, He puts the desire inside of us and then works with us to bring it to pass. Oftentimes, people set out to accomplish their dreams, but they face a setback or disappointment, and then they feel like their time has passed. But let me tell you today, no matter where you've come from, no matter what's happened in your past, God wants to make you new. He wants to give you a "do over," a fresh start. If you feel like you've missed opportunities in your life, if you feel like your time has passed, remember, today is a new day. You are a new person, and God has new opportunities in store for you. If one dream has died, it's time to dream a new dream."

I have often, through the past years, wondered why I was spared almost 4 years ago when I was so sick and lifeflighted twice in amatter of months with two heart attacks. I keep thinking there is some reason why I am still here, something I am supposed to be doing. I was very interested in health and fitness thereafter and at one point looked into a business college for classes as a medical assistant. With needing to work, however, that wasn't really an option. I've read and learned alot on my own about health and fitness through those years and now here I am, taking a course on fitness and nutrition with the dream to be a certified personal trainer and helping people. I finally feel like I know what I am supposed to be doing. And after reading these words from Joel Osteen I know I can do it. I find it ironic that this email came from him today, after taking my very first test last night.

Calcium

Calcium May Cut Cancer RiskHigher Calcium Intake May Reduce Risk of Colorectal and Other Types of Digestive Cancers

By Jennifer WarnerWebMD Health News

Reviewed by Louise Chang, MD

Feb. 23, 2009 -- Here’s yet another reason to bone up on calcium. It may help reduce your risk of cancer.
A new study shows that older men and women who got the most calcium from food and supplements had a 16% lower risk of colorectal and other cancers of the digestive system than those who got the least calcium.
Among women, those cancer-fighting benefits were even stronger. Women who got the most calcium from food and supplements had a lower risk of all cancer and a 23% lower risk of cancers of the digestive system than those who got the least.
Calcium is already known to boost bone health, but researchers say previous studies on calcium’s effect on cancer have produced mixed results.
“Our study suggests that calcium intake is associated with a lower risk of total cancer and cancers of the digestive system, especially colorectal cancer,” write researcher Yikyung Park, ScD, of the National Cancer Institute and colleagues in the Archives of Internal Medicine.
Calcium May Lower Cancer RiskThe Institute of Medicine recommends 1,200 milligrams of calcium per day for men and women over age 50. Dietary guidelines also call for adults to eat three cups of fat-free or low-fat dairy foods, such as milk, yogurt, and cheese to meet their daily calcium needs.
One 8-ounce serving of skim milk or yogurt contains about 300 milligrams of calcium. Other nondairy sources of calcium include beans, broccoli, spinach, and other green, leafy vegetables.
In the study, researchers analyzed data from nearly 300,000 men and 200,000 women 50 to 71 who participated in the National Institutes of Health-AARP Diet and Health Study. Participants answered a questionnaire about the foods and supplements they ate, and cancer rates were linked through state cancer registries over seven years of follow up.
The results showed that total calcium intake was not associated with a lower risk of cancer in general in men, but women who got up to 1,300 milligrams of calcium per day had a lower risk of cancer overall.
However, total calcium intake from both food and supplements was linked to a lower risk of colorectal cancer and other cancers of the digestive system in both men and women.
Men who got the highest levels of total calcium per day through food and supplements had a 16% lower risk of these cancers than those who got the least amount per day. Women who get the most calcium per day had a 23% lower risk than those with the least reported intake per day.
Researchers conclude that "our findings suggest that calcium intake consistent with current recommendations is associated with a lower risk of total cancer in women and cancers of the digestive system, especially colorectal cancer, in both men and women."

100

Just took my first test, must admit that it was a very easy one, but I did read that book once after reading the unit on line once. I received a 100% and do hope to continue doing that well. Think I am going to read a bit of the next one before heading into bed. Its getting late

Tuesday, February 24, 2009

Tomorrow

Tomorrow is going to be the day I take my first test of the class. I am going to review my book tonight and or tomorrow before taking the test, but I want that first test done. I skimmed through the second unit tonight at work and it looks so interesting. It covers alot of the basics and things that I am anxious to learn, although some of it I do already know. It is still pretty simple, easy to understand and the books are easy to read. I am sure that is going to get much harder as we go, but hopefully each unit builds on the previous one which should make it easier. I am thinking that once I take the test for the first unit, my second module should ship.

This first book was very basic, just covered the different ways people learn, how to study, covered the basics of what I will be learning and what I can do with it, etc. Anxious to actually get onto the health and fitness aspect of it. Figuring to do that tomorrow once the test is taken.

Monday, February 23, 2009

First Unit

The books for my first unit got here today, didn't take long at all. They just shipped on Friday. I have read through the first section on line and am reading through it for the second time. I am planning on taking my first test on Wed. The second book already goes into the health and fitness aspect of it. This should be interesting. I would really like to plan on finishing a unit a week but find that highly unlikely considering how detailed it looks. I think I will know more once I get into the second module of it. Hopefully that won't be to long.

I am a student again, how weird is that.

Sunday, February 22, 2009

Great Day

Sure had a great visiting day today. Cher came up this morning and we went for a ride up and around Gardner Hill, we were looking for elk but didn't see any, nor any signs of them either. Only moving things we saw were dogs. Had a nice ride though, weren't sure where we were and ended up being gone about an hour and a half. Then we went downstairs and took turns on the bike, eliptical and treadmill. Nice having her here to work out with instead of just me. Later Jenny and Riss stopped down and visited for a few hours and that was really nice too. Riss is almost as tall as I am.

Saturday, February 21, 2009

Can't sleep

For some reason, I couldn't sleep last night. Woke up about 2 and just tossed and turned. About 2:30 I got up and came out and studied. Its nice being able to access my course on line, and I got through the first chapter of the first mod. My first mod has been shipped and I am looking forward to the actual books getting here, but at this rate I may have it done on line before I see the books. The first segment is mainly on how people study and the different types of learners, it involves scheduling your time and your personal study habits. Gives you the basics of the course also. And included a few self tests to see how well you retain what you read. I found it interesting but am anxious to get into the actual course itself.

Thursday, February 19, 2009

Jump for joy!

Jump for joy! Jumping jacks, jumping rope, and just jumping are high-impact activities that build bone strength and torch calories. Just two minutes of jumping each day offers major benefits.

This one can be done anywhere, anytime pretty much and can be kept low impact or a bit higher. You don't even need a jump rope, just move your arms in circles. We do this in turbo jam.

Wednesday, February 18, 2009

In my next life

Hopefully, in my next life when I am young and someone asks me what I want to be when I grow up, I will know before I am 54 years old. LOL

I have never known what I wanted to do with my life. It seems to me some people are driven from such an early age to achieve great things, they know what they want to and work towards that. Not me, like everything else I have done in my life I have done this backwards too. Now, I am 54 years old and starting something new again.

I did it

I enrolled today for the certified personal trainer course through an on line career school. I had talked to the people at NCSF and they are who you are certified through. The course that I am taking is more detailed and more involved than I need to be certified. I could have done it in half the time for half the $$ but i would have missed alot of what I wanted to learn. I will finish with a certificate for Fitness and Nutrition Expert along with the Certified Personal Trainer. The NCSF highly recommends the course I am taking which set my mind at ease but I am still nervous about it all. Excited too though.

It seems I have been thinking about this for so long. Cannot believe I finally decided to just go ahead with it. A friend of mine at Sparkpeople put it into perspective when I made the statement that I would be about 56 when I graduate and that is a time when most people are thinking about retiring, not starting a new career. Her comment was that in about 2 years I would be 56 either way. The question is would I be 56 with or without the degree? That made me chuckle and helped me to decide to just go for it.

So here I go.

NCSF

I learned something interesting this morning while researching the personal trainer class that I am considering. The class is actually much more involved and detailed than required for the license. I talked to a lady from the national council for strength and fitness and I can take the class there for about 1/2 of what the college wants, but the college covers the health, fitness, nutrition and the backgrounds. it goes into much more detail and she says is a wonderful program. The 8th segment of the college course would be the exact same thing required for the license. I think I would like to still take the entire course.

In my next life..

I will be a better parent. I will teach my kids more about health and fitness and make sure they eat their vegetables and drink their milk and this means you too Howie. I have been having a problem with calcium lately, so have been taking one less supplement tablet of it, and drinking a glass or two of milk a day, along with a yogurt. That got me to thinking about my son who will not touch milk, cheese, etc. What are his poor bones looking like?

Monday, February 16, 2009

Live well tip of the day

Wear a pedometer. This handy tool counts your steps and motivates you to get active. Aim for at least 10,000 steps daily (that's about 5 miles) for good health.

I have done this ever since being sick three years ago. My mom, sister and daughter all wear one also and we track our steps daily on www.walkertracker.com You can come join us there. My goal is 15,000 steps daily but I don't always reach it, it gives me something to shoot for.

Sunday, February 15, 2009

In my next life..

In my next life and in this one, I will not put exercise before my family. (That is for my daughter) LOL

Thought for the day

My husbands boss has sent them a thought for the day and I loved it and wanted to share it. Hope you enjoy it too.

One evening an old Cherokee told his grandson about a battle that goes on inside people.

He said, ' My son, the battle is between two ' wolves ' inside us all.One is Evil. - It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is Good. - It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.

'The grandson thought about it for a minute and then asked his grandfather: ' Which wolf wins?

'The old Cherokee simply replied, ' The one you feed. '

College?

For the past few years I have been very interested in health, nutrition and fitness. I spend hours at a time on Sparkpeople, a free site that tends to teach about this, with people to chat with. Lately I have been considering an online course to become a personal trainer. I am seriously considering it, its very detailed and would teach me alot about what I want to learn and I would actually finish with a license. However, would I use it? In the area that we are in, with me at the age I am would I use it to benefit us financially? Would I be able to get a job in that field with that license? In my head I think I could help so many people and that is what I want to do. I want to help people learn and discover ways to get healthier. I have this vision of me in my head, in our retirement village with me leading aerobics class for a bunch of elderly people! Or over here at the assisted living apartments working with them. I would absolutly love it! Then I think, even if I never got paid for it, but could use it in a voluntary capacity wouldn't that still be wonderful? The answer is yes! It would. Can I work full time at the store, and still find time to study something so very involved and finish in time to be certified? If I decide to do it, its going to just have to be done. Do I want to do this? I am 54 years old, I would be almost 56 by the time I am done. A time when people are looking forward to retirement and I would be starting a new career. Granted it is a career that I could fit to suit me, and in a growing field. The health and fitness occupations are growing tremendously with all of us baby boomers out there. John had a good point last night, his thought is with all of us getting older and wanting to learn to be healthier he believes that the elder generation would prefer help from someone my age over some young thing. this is probably true. Its definately being thought about it and I found the one on line college that I love the sounds of. I may take time today to research and see what other ones are out there.

In my next life..

I will not smoke. I smoked from the time I was about 13 till I was 50. I can say I would still be smoking more than likely if I had not gotten so sick three years ago and spent so much time in the hospital. I can not believe how much better everything smells and tastes without the cigarettes. I feel so much better and I have so much more energy to do the things I want to do. I truthfully feel better now than I did when I was younger. I don't ever want to be the type of former smoker who harps on those who continue to smoke, but yesterday I found myself talking to Val about how much better she would feel if she quit, she has this absolutly horrible God Awful cough all the time.

Live well tip of the day

Just so you know I am not actually writing these, they are coming from Sparkpeople.

Get some sun. Sunlight improves your mood and can help prevent the onset of seasonal depression. Just 15 minutes of sun exposure (without SPF) will help you meet your daily vitamin D quota, too.

Saturday, February 14, 2009

In my next life...

I will not sleep my life away when I am young. I will not nap as much or as long. I will take my vitamins and have the energy that I have now at 50 in my 20's and 30's.

HAPPY VALENTINES DAY

Live well tip of the day

Live by the 80/20 rule. Eating nutritious foods 80% of the time and "fun" foods 20% of the time is a healthy goal. Like all things in life, a healthy diet is about balance and moderation.

Friday, February 13, 2009

In my next life

Do you believe in reincarnation? I believe anything is possible so I won't rule it out. I have decided this morning to list different thoughts I have that I would do differently in my next life. You will find them here in the blog under the post labels In my next life.

For starters In my next life..

I will slow down and enjoy the trip, not just be in a hurry to reach the destination.

Wednesday, February 11, 2009

Beautiful day


Out for a walk this gorgeous afternoon and ended up coming home for the camera. Should have taken it with me in the beginning, but didn't. Thought this ice jam on the river was pretty cool though. It wa an absolutely beautiful day today. High of about 55, sunny at times and just wonderful. It felt so good to get out and walk. Got in about 2.75 miles in about an hour. It felt wonderful.

HAPPY BIRTHDAY ANTON


I don't know if Anton ever looks at the blog or not, but if she does I want to say HAPPY BIRTHDAY! This pic is from last summer when everyone was home and I sure wish it was summer and everyone was home again now!

Facebook

I love computers, the laptop, and different web sites that I use. I am fairly comfortable on the computer and though not totally knowledgable I know enough to get around. That being said I must admit that "Facebook" baffles me. I have no idea how to get around on this site, how to find anyone or what the heck to do when I get there. I do have two "friends" thanks to Kev and Michelle.

I ended up there because two other friends invited me to view their profiles. To do that I had to join up. I joined, and cannot find them anywhere! I guess I will just keep looking.

Enough on that! I have to tell you that I went and had my nails done again yesterday. I love it, love it, love it although I feel very guilty about spending that money every week. I was going to tell Sabrina, the tech, that I wasn't coming every week, but I just couldn't do it. I will more than likely be there again next Tuesday morning. It is just so relaxing, pretty, and feels so good.

Looks like I am meeting mom and Cher for lunch in town today. Waiting to hear from them, so it should be a good day. I am heading downstairs to get in a workout before getting dressed.

I LOVE DAYS OFF!

Sunday, February 08, 2009

Plans,Plans,Plans

LOL, you have to love days off, you just have to. Today is mine, no work. I am off, off, off. However, I have about a thousand things I want to get done, I have been up since 6. That is earlier than I get up when I am working. LOL. On my list today is laundry, change the sheets, clean the bathroom, run the sweeper, clean the kitchen, put new rugs in the bathroom, ( I picked up an order at Penny's last night) and exercise. Today is my day for strength training, I really enjoy that so much anymore and think it will be turbo sculpt. That or Biggest Loser strength. Later this afternoon my sister may be up and we will walk if its not raining. We haven't made it to the Y this entire winter, too much going on I guess.

I miss working over there, wish I could find a happy medium with it. Maybe if we got the chance to go over sometimes I wouldn't miss working there. I could always stop before or after work and see everyone and do a workout, but its foolish when I have an entire fitness room in the basement. I do love being home and wish that I could be here more often than I am.

Okay, enough blogging for now, time to get busy here. I have things to do! Oh, hi to my good buddy Scott, from work! He stopped in to see us yesterday, first time he's been in in a while. good to see you! Didn't get to chat much, but know that you read this so hope things are going very well for you! Hope I had your email right and you got the note I sent you!

Wednesday, February 04, 2009

Manicures

Well, today should be a really good time. I have been trying to get my mom over for a manicure for about a year now and we are going today. My sister is still off work so the two of them are coming up and we are going for manicures. Not me, I had mine done yesterday, but I really want my mom and sister to experience this at least once. It should be so much fun, then I am hoping to get them to that little womens store I found last year. The one that carries all kinds of unusual items that you just don't find anywhwere else. It should be a wonderful day, just wish my daughter could be here to go with us.

Sunday, February 01, 2009

Before and After




Thought it was about time to publish a picture or two of the bathroom remodel. How I love this room! Okay, well for some reason, it posted the after picture before the before picture. Anyone who has been here will realise that, I think. Those are peacock feathers in the vases, from my mom's peacocks. How many years ago has it been since she had them? Seems like ages. Its been a long day, I've been up and down stairs dozens of times trying to get everything from the remodel put away. Finally quit and the rest can wait. I want time to relax.