It's been a rough week for the gym. I over-estimated my intolerance of dirty hair and have been to the gym every other day. That's still better than not going to the gym. I put in a full workout once I get there, and it feels good.
Deciding what to do tomorrow is tough. Weight training and then the arc trainer? Swimming? I'm way off of the triathlon training schedule, but I'm trying to stay positive and build on my progress.
I'm also feeling motivated by news that overweight Alabama employees will pay extra for health insurance next year. I hate the thought of my employer minding the details of my personal business like that and plan to take every step necessary to stop it. We currently have fitness consultants who stop by and are friendly once a month. They encourage us to exercise, lose weight, and eat right. They're nice people. I don't have anything against them personally.
The thing is, my employer shouldn't be involved in this part of my life. I don't want to report my weight, blood pressure, and bmi to my employer. I wish I could tell them (without being singled out in a negative way) that my weight issues are complex. They aren't strictly a matter of will power. They have to do with a number of intricate emotional and social factors.
I have made three suggestions to my employer to improve health in the work place and the responses thus far.
1) Stock vending machines with fruits and veggies. That way, if I forget to pack a healthy snack, I can choose other options besides soda and candy bars and chips. This was declined on the grounds that it would be too difficult and expensive to stock perishable items.
2) Offer relaxation classes and groups. This wasn't rejected outright, but the suggestion was made that I lead the relaxation class. My answer? I'm stressed out because I'm responsible for too many things at work. Putting another item on the list does not help.
3) Get the smokers away from the entrances and exits to the building. This cannot be done because it would be perceived as unfriendly to smokers.
Anyway, I could get up in arms about it and refuse to change my lifestyle as a big and bold stand. Realistically, I do want to change my lifestyle and I'm trying to do it in an effective way. This top-down approach is too intrusive and dictatorial for me. I'm going to do my best to keep it from negatively influencing my positive health changes.
Saturday, August 23, 2008
Thursday, August 21, 2008
Overdone
Yesterday was a wild day. I got out of bed late, rushed to the gym and lifted heavy weights slowly. Someone told me that you could do 1 rep when lifting this way. I hope it still has benefits because that is all of the time I had.
After work, a friend and I went for a bicycle ride -- ten miles. That's not long by most standards, but my body hasn't pedalled a bicycle for months. And my legs were sore. By the time I got home, I was contemplating the fastest way to get in bed.
Then I saw the flashing light on the answering machine. My friend wanted to know what time to come over for dinner the next day, and I remembered that I had invited five people to dinner. A chase scene to the grocery store ensued. Thank goodness that Weight Watchers has an excellent and easy crock pot chili and fairly healthy to boot. When the can opener works well, it is very easy to assemble. My can opener gnawed at the edges of the cans but left them otherwise undisturbed. It is hard to say when I moved to the method of using pliers to remove the lids, but I sweated over those little metal capsules until I could dump the contents into the crock.
I was very, very tired when I went to bed two hours late. I did not go to the gym this morning and settled for rinsing my hair in the shower. Needless to say that going to the gym (and visiting the shampoo) is essential tomorrow.
In the meantime, the chili smells really good and company is due to arrive any moment. Dr. Perricone has listed all ten of his super-foods, and the chili has beans! One super-food down -- nine more to work into my diet. He also listed something called an acai berry as the number one super-food and some kind of algae. I was excited to see barley on the list since it is a filling and yummy grain. It will be fun to incorporate these into my cooking. Note to self: it is time to start cooking at home.
After work, a friend and I went for a bicycle ride -- ten miles. That's not long by most standards, but my body hasn't pedalled a bicycle for months. And my legs were sore. By the time I got home, I was contemplating the fastest way to get in bed.
Then I saw the flashing light on the answering machine. My friend wanted to know what time to come over for dinner the next day, and I remembered that I had invited five people to dinner. A chase scene to the grocery store ensued. Thank goodness that Weight Watchers has an excellent and easy crock pot chili and fairly healthy to boot. When the can opener works well, it is very easy to assemble. My can opener gnawed at the edges of the cans but left them otherwise undisturbed. It is hard to say when I moved to the method of using pliers to remove the lids, but I sweated over those little metal capsules until I could dump the contents into the crock.
I was very, very tired when I went to bed two hours late. I did not go to the gym this morning and settled for rinsing my hair in the shower. Needless to say that going to the gym (and visiting the shampoo) is essential tomorrow.
In the meantime, the chili smells really good and company is due to arrive any moment. Dr. Perricone has listed all ten of his super-foods, and the chili has beans! One super-food down -- nine more to work into my diet. He also listed something called an acai berry as the number one super-food and some kind of algae. I was excited to see barley on the list since it is a filling and yummy grain. It will be fun to incorporate these into my cooking. Note to self: it is time to start cooking at home.
Tuesday, August 19, 2008
Exercise, Antioxidants, and Phytonutrients, oh my!
Day two at the gym went pretty well although not as beautifully as yesterday. My muscles were stiff. Plus, I slept well after having exercised yesterday, which made me reluctant to get out of bed.
Dr. Perricone's book makes some interesting points. When he talks about his plan, he talks about an increase in energy. To my way of thinking, beauty comes from energy. Statues couldn't possibly be fascinating in the way that a real, live person with ideas and thoughts and experiences is. But, if the person is too tired or too depressed to share with others, they aren't as beautiful.
But, he's serious about all kinds of beauty -- internal and external. The first order of business is to reduce inflammation. Inflammation leads to acne, wrinkles, heart disease, cancer and other problems.
Phytonutrients are important in combating the inflammation. He says to look at colorful food as an indication of phytonutrients and to eat as great a variety of colors as possible. (Side note: this is difficult for me to reconcile with the locovore movement, which doesn't always have as many foods available at once.) Antioxidants are a big topic too. I'd never heard of an ORAC score before, but it is the oxygen radical absorbence capacity. The USDA has an interesting study here.
So I can tell there are so many details to learn about food consumption that will help me feel stronger and healthier. The exercise is helping, and I'm enjoying looking for colorful foods to eat. The cherries from the grocery store are bright, cheerful and delicious.
Dr. Perricone's book makes some interesting points. When he talks about his plan, he talks about an increase in energy. To my way of thinking, beauty comes from energy. Statues couldn't possibly be fascinating in the way that a real, live person with ideas and thoughts and experiences is. But, if the person is too tired or too depressed to share with others, they aren't as beautiful.
But, he's serious about all kinds of beauty -- internal and external. The first order of business is to reduce inflammation. Inflammation leads to acne, wrinkles, heart disease, cancer and other problems.
Phytonutrients are important in combating the inflammation. He says to look at colorful food as an indication of phytonutrients and to eat as great a variety of colors as possible. (Side note: this is difficult for me to reconcile with the locovore movement, which doesn't always have as many foods available at once.) Antioxidants are a big topic too. I'd never heard of an ORAC score before, but it is the oxygen radical absorbence capacity. The USDA has an interesting study here.
So I can tell there are so many details to learn about food consumption that will help me feel stronger and healthier. The exercise is helping, and I'm enjoying looking for colorful foods to eat. The cherries from the grocery store are bright, cheerful and delicious.
Monday, August 18, 2008
Gym Day
G-Day came early. That's right. G-y-m day. I'll be honest. Rolling out of bed and getting on the elliptical trainer was hard. I hit snooze so many times that I missed my chance for strength training. That rolls around on the schedule again on Wednesday, so I'll just keep moving forward.
As added incentive to arrive at the gym on a daily basis, my shampoo and make up have been strategically relocated to my locker. The thought of arriving at work without freshly washed hair and make up is terrifying. Calling into work dirty just won't fly.
The actual workout felt pretty good. Some of the tight muscles in my lower back and hips started to relax. My back popped a little bit and everything felt more comfortable. I was completely awake when I arrived at work and I felt happy inside as if I were savoring a delicious secret. I'm ready to do it again tomorrow, but I am taking some ibuprofen prophylacticly.
Reading The Perricone Promise is on tonight's to-do list. If I want to be healthier and feel better, then I should certainly read about how to be more youthful. I understand that Dr. Perricone recommends anti-oxidants. I adore blueberries, raspberries, and strawberries. It won't take much encouragement to eat those.
As added incentive to arrive at the gym on a daily basis, my shampoo and make up have been strategically relocated to my locker. The thought of arriving at work without freshly washed hair and make up is terrifying. Calling into work dirty just won't fly.
The actual workout felt pretty good. Some of the tight muscles in my lower back and hips started to relax. My back popped a little bit and everything felt more comfortable. I was completely awake when I arrived at work and I felt happy inside as if I were savoring a delicious secret. I'm ready to do it again tomorrow, but I am taking some ibuprofen prophylacticly.
Reading The Perricone Promise is on tonight's to-do list. If I want to be healthier and feel better, then I should certainly read about how to be more youthful. I understand that Dr. Perricone recommends anti-oxidants. I adore blueberries, raspberries, and strawberries. It won't take much encouragement to eat those.
Sunday, August 17, 2008
On your mark, get set, go!
Having recently passed into the mid-thirties demographic, I did a quick inventory:
- Obese
- Sedentary
- Aches and pains developing
- Biological clock ticking
Furthermore, hiking vacations, long bicycle rides, and roller-blading sound fun. Right now, that just isn't possible. I'd like to be able to take the stairs at work without wheezing or sweating like I ran a marathon.
It is time to get started. Going to the gym is the beginning. Making healthier food choices is the next step. (I still love you McDonald's. I'll never forget you.) Getting educated about what should the third step is even more important.
I'm tired of being tired, stressed, and having a creaky back and a twinge in my neck. Maybe it means more yoga, more meditation, or more prayer. A bigger part of me says that I've spent the last 15 years sitting down. My body is bound to complain.
The gym bag is packed for tomorrow morning. On the schedule: weight training and the elliptical. I've got granola and organic milk for breakfast. I also need to go to the grocery store tomorrow. Fruits and veggies will be important in this new transition.
Here's to new beginnings.
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